That was though. Just missed my on the first two of my numbers. .97, .98, 1 and .85. Now to head to the mountain, run for 40, baby wipe shower, then ski. http://tpks.ws/toQ2 Have a great day all!
Early morning bike with 2x10 (1/1) and 1x30 (0.83). Brick run with 4 miles in 29 minutes (+1 point in the challenge for sub 30 degree temps). Feel like the mojo is coming back.
I started out stiff and slow so I went with a 20 minute warm up v. my usual 15 minutes. I thnk I may stick with 20 minutes as I think it really helped me.
Finished the bike this morning glad that there were TrainerRoad power targets. There is no way I would have kept the same focus and output last year with my heart rate training. Targets were hit with 2 x 15 min at IF 1 and 1.01 and 1x5 min at 1.01. The tempo was hard at 20 min, but I can cross that off too. Off to try some cross country skiing at -28. I'll do just about anything for a date with my wife when the kids are out!
Good lord, that was tough, but got all in at 1.00, 1.00 and 1.01 followed by 20 min at .87. Struggled on the run for the first 20min, so I ran back at Z3 instead of running out at Z3. Followed this up with the last workout in the core challenge.
Echo what everybody else said. The new zones are kicking everybody's butt it appears. They are doable, but require so much more focus than the week 7 workouts, where you had grown accustomed to the zones. 2x15 @ 1.02 and 1.02, followed by 20 @ 0.86. One thing I did notice, already starting to adjust a little bit, i've been using the "official en bike warmup" since the start of the OS. First couple of weeks my HR at the end of 12' SS warmup was 145-150. With my new zones the warmup was hitting 145-150 as well, todays warmup only hit 138, but body felt good, and warmup was easy again.
Keep up the good work everybody, cant wait to see the gains on the course.
I mixed it up a bit and did a couple of spin classes this morning instead of the prescribed WKO. I actually did this quite a bit during the OS last year nd saw some good gains so I think its OK to do. The spin bikes do have watts on them so assuming they're correct, I tried to hit my FTP during the "work" for the first class, then aimed a little lower for the 2nd class to simulate more Z3. My Garmin gave me a "training effect" of 3.4 for the first class and a 3.1 (out of 5) for the 2nd so I think I got in enough work. Then I did 1.5mi on the treadmill as that was all I could muster. It is soooo hot in the gym without a fan blowing on me. Also, I generally have a real hard time hitting Z2/Z3 on the brick runs, esp. w/ the new vdot. My brick run speed is always a bit slower to catch up to my run-only speed. I just do the best I can, for as long as I can.
Holy Cow, a cage match does not come close to describing the fight that just occurred here. Today was 2 X 20' 95% - 100%, 1 X 8' 95% - 100% followed by a 1 hour brick run(Steady Run) starting at Zone 3 and finishing at Zone 2. I got the ride in at .97 IF , .95 IF & .944 IF. The bike alone was a serious battle. started out for the run and actually heard my legs say "Are you kidding me?" I quickly realized that I was not going to get anywhere near my Zone 3 pace today. After the first mile, I made it up to my Zone 4 pace and held it here. I was able to knock 5 seconds a mile off that pace for the second 1/2 hour of the run. I can't wait to go to work tomorrow.
Just returned from 2 days skiing and got on the bike - no bueno! Legs are fried from chasing my kids around on the slopes so I after attempted to ride at FTP unsuccessfully, I pulled the plug. I'll live to fight another day and hope the run goes better tomorrow. It's great reading all of your results!
Attacked the Sat bike wko for the 2nd time this week as part of my bike focus experiment. 2x15' & 1x5' @ 0.96, 0.97, 1.01 but it was tough. Cut it off after the main sets to conserve SAUs.
Went for a 3 mile jog in the afternoon and the legs were really feeling it, so curious to see how tomorrow goes. Plan to run (main set only) with Gonzalo in the morning and then try for a repeat of the Thurs bike set
Weather was perfect here in Norcal. Hit the main set, all three intervals at .98, .99 and 1.0 and then added 1.5 hours at .79. Didn't do the run, but hit 2.5 hours of doubles tennis before and 1 hour of singles workout after. My legs are fried. I'm hoping for some recovery overnight .
Sure do like the sound of the skiing some of you are getting in. No snow in sight anytime soon for us . Good news for the outdoor biking, but bad news for the slopes. Lots of man-made stuff on the greens and some blues, but not a lot of diamonds open in Tahoe. Take some turns out there for me.
Saturday bike. Seems like forever since I've ridden outside. 47 degrees, sunny, a little wind. Actually a lot of hills in S.W. Ohio with so many small rivers and streams carving the landscape on their way to the Ohio River. First time with power outside. Kept briefly going way over zone. Gotta remember Mile 18 will be looming.
Total ride 2:10, 38 miles. MS: 2x15' @z4 (210-226w) and 1x5' at z4.
Comments
That was though. Just missed my on the first two of my numbers. .97, .98, 1 and .85. Now to head to the mountain, run for 40, baby wipe shower, then ski. http://tpks.ws/toQ2 Have a great day all!
Good luck everyone!
That took some focus with the new zones. All targets hit.....
Entire workout (226 watts):
Duration: 2:07:00
Work: 1719 kJ
TSS: 146.5 (intensity factor 0.833)
Norm Power: 245
http://www.strava.com/activities/102393204
I started out stiff and slow so I went with a 20 minute warm up v. my usual 15 minutes. I thnk I may stick with 20 minutes as I think it really helped me.
1st @ 209
2nd @ 211
3rd @ 213
@Roy - nice to see the mojo coming back.
Keep up the good work everybody, cant wait to see the gains on the course.
TSS: 108
IF: .9
2X15': 1.02, 1.04
1X5': 1.03
tempo block: .86
Keep Pounding! Go Panthers!
Fun stuff...right?
MS 1.01 / 1.00 / 1.03
SS 0.87
Mike
Fun stuff...right?
MS 1.01 / 1.00 / 1.03
SS 0.87
Mike
Holy Cow, a cage match does not come close to describing the fight that just occurred here. Today was 2 X 20' 95% - 100%, 1 X 8' 95% - 100% followed by a 1 hour brick run(Steady Run) starting at Zone 3 and finishing at Zone 2. I got the ride in at .97 IF , .95 IF & .944 IF. The bike alone was a serious battle. started out for the run and actually heard my legs say "Are you kidding me?" I quickly realized that I was not going to get anywhere near my Zone 3 pace today. After the first mile, I made it up to my Zone 4 pace and held it here. I was able to knock 5 seconds a mile off that pace for the second 1/2 hour of the run. I can't wait to go to work tomorrow.
http://www.strava.com/activities/102469803
Did my brick run later in the evening today and got hammered.
8 miles.
1hr 30 mins for 2x15' (4') + 5' at FTP target of 231W
Breakdown below:
Int#1 15min @ 240W NP / 1.04
Int#2 15min @ 238W NP / 1.03
Int#3 5min @ 235W NP / 1.02
Added 25 min @ 201W / 0.87
http://connect.garmin.com/activity/420865534
2 x 15 and 1x 5 min at NP 221, 219, 231 with the goal of 218.
New PR for 60 and 90 min watts on Trainer road.
sure made that 5.5 mile brick run a challenge though.
Making progress.
Have a great night team!
I agree with Kim, it was hard to hit new #'s. I work from heartrate, and am learning to check in with myself at various points of the workout.
I hope everyone had a great day! I am looking forward to having a read back of all the posts.
Went for a 3 mile jog in the afternoon and the legs were really feeling it, so curious to see how tomorrow goes. Plan to run (main set only) with Gonzalo in the morning and then try for a repeat of the Thurs bike set
Sure do like the sound of the skiing some of you are getting in. No snow in sight anytime soon for us
60 min on the trainer done. Hit my 15 min intervals plus 10 min of sweet spot.
http://app.strava.com/activities/102511043
No problem hitting my new FTP number for the intervals on the trainer, plus some nice Z3 time to finish.
Must be the new Cervelo P5 Santa left under the tree for me!!
Did Saturday ride today because of the 10k race yesterday. Felt the race in my legs today on the bike! But still got the intervals done.
Split
Time
Avg HR
Max HR
Cadence
(NP)
Avg P
IF
Summary
0:30:00
115
130
101
153
140
50%
EN Warmup
1
0:12:00
125
132
91
197
198
65%
Warm up
2
0:15:00
152
165
89
289
289
95%
Interval Goal 95-100%
3
0:03:00
144
165
92
180
164
59%
4
0:15:00
160
167
86
288
288
95%
Interval Goal 95-100%
5
0:05:00
138
167
89
165
136
54%
6
0:05:00
160
168
90
296
299
98%
7
0:04:00
134
168
91
181
173
60%
8
0:20:00
154
161
88
257
256
85%
Interval Goal 85-90%
9
0:11:00
145
161
91
205
200
68%
Summary
2:00:00
148
168
89
256
242
84%
Saturday bike. Seems like forever since I've ridden outside. 47 degrees, sunny, a little wind. Actually a lot of hills in S.W. Ohio with so many small rivers and streams carving the landscape on their way to the Ohio River. First time with power outside. Kept briefly going way over zone. Gotta remember Mile 18 will be looming.
Total ride 2:10, 38 miles. MS: 2x15' @z4 (210-226w) and 1x5' at z4.
#1- NP 219w, 17.3 mph.
#2- NP 205w, 17.8 mph.
#3- NP 218w, 22.7 mph (tailwind!)
+ 62' @z3- NP 182, 17.2 mph