Got the OK to sleep in a bit today and workout while the family was at ski practice. Nice! The two 18 min. repeats were at just the right effort, hard, but not enough to break me. Hit IF's of 1.01 and 1.02 and finished the Z3 with IF .85. Not a bad run afterwards considering that I felt pretty wrecked. Off to put some more wood in the house and get ready for school to start up on Monday. Good luck on the run tomorrow!
So here's the bike report. I hit the Z4 intervals and nailed them. They were hard but manageable. 1- IF 0.977/VI 1.00/NGP 224, 2- IF 0.990/ VI 1.00/ NGP 226 (FTP 228). I added 20 minutes of Z3 work at IF 0.849/VI 1.01/NGP 194. My legs were feeling like I should rest them before going out on the run, but I had a lot on my to do list this afternoon so I changed clothes and headed out. The run was not good.
The first part of the run was a little slow as it always is after a bike, but it didn't get better. The HR and the RPE were in the right categories but the pace wasn't. I need to do a longer run tomorrow to prepare for my HM test later this month so that run is a higher priority than this run, so I dialed back the intensity and kept going. It was a beautiful sunny day with temps in the low 40's so it was great running weather but my legs were rebelling so it took a lot of mental fortitude to keep running and not walk home. I'm sure that toughness will come in handy later on in July when I'm at mile 20 of the Vineman.
Good work folks. It's inspiring to read your posts.
@ Ray, those numbers look great. Maybe someday I'll get there.
@ Erwin, I wish we had snow to play in. I'd be skiing today!
@ Stephan, I'm always amazed when I read your posts and I pray that you're not in my age group!
Having done the 1 hour Z2/Z3 Run outside before the bike I knew this would be hard, so I paced myself from the get go to not blow up while doing the 2x20min and the extra 8min at FTP (231W). 90 minutes total workout while watching KC @ IND
Got them DONE just around 0.95 and 0.96. Added 10 min at the end close to 80% of FTP
@Stefan - someday I'll get my VI to 1.0! I certainly admire your ability to calibrate your efforts as well as Ray's. I have work to do, but I'm getting better.
Since today's workout of 2 X 20'(4') @Z4 was just like the 11 Dec workout, I decided to do the old "Coach Rich's Test" of 42' for the FTP again like I did last time. This is basically the NP of 20' then a 2' rest and the 20' again for a total of 42'.
Last time I tested at 297 and today at 305. So, in 4 weeks I improved 8 watts and that works for me. My important power metric is now 3.7W/kg and a move in the right direction since I did this test the week befor the OS began and tested at 280 watts.
The run after was hard! The first mile was Z1 with a little uphill walking and then I managed to get it to Z3 at the end for 4miles total. A great reminder of why I shouldn't hammer on the bike and expect to run well.
Great work everyone! I'm impressed with the dedication from all those running in the sub-zero temps up North and Northeast! What a great way to start the first week in 2014!
Another tough ride, but I did learn something new about Trainer Road though that may be of interest.
Halfway through my second 18' MS interval, the battery on my power meter died. Not wanting to start the workout again or stopping this workout, I went to the TR dashboard and was checked the Virtual Power box and surprisingly, I was able to transition and finish the workout on virtual power without having to quit the workout. However, I did find out after that you need to select your trainer type again (even if you have your model as a default ). The only downfall was that I selected some obscure trainer model and based on speed data, it looks like the numbers were off a little bit. Regardless, I was happy I was able to finish the workout.
Despite the cold outside, I got my Saturday ride in this afternoon on the trainer.
1:16:13 TSS 110, NP 118, IF 0.92 FTP 127 Very happy with my intervals, despite having to stop and, uh, readjust the bike shorts, and trying to tune in the Packer game on the laptop, one-handed.
Threshold one = 1.02 Threshold two = 1.02 Tempo 1 = 1.02
So, my goal for getting a powermeter this year has been crushed by the possibility having to buy another car - pooh on these WNY winters - I am hoping my 2000 outback will make to '15, but I need to be realistic and set the powermeter $ aside for a new subie!
In other news, I got in an hour on the trainer with close to consistency on the two intervals. Truth be told, if I were paying more attention, I would have nailed it. I did not do the run as I am working on increasing the Sunday run in anticipation of doing a 1/2 on 3/23.
Have a great rest of the day and thanks for the opportunity to vent.
@Elizabeth - understand! I put mine off for a couple of year's aving for my daughter's wedding! Finally bought one this year in Oct on sale. I did the OS in 2010-2012 just using a HR and the speed from my back wheel and still had a great OS!
Just did Saturday's bike, as I had to switch the days this weekend. 2x18 seemed impossible, but I got them done at .97 and .98, and then 25 min of Z3, so I'm a happy camper. Probably be less happy tomorrow. In other news, while I was on the bike, my "kids" (the furry kind) decided it was a good time to get into trouble. Cat knocked the dog's treats off the island, which left the bag open on the floor. Early dinner for the dog. Trouble makers!
Comments
feeling pretty good! Made the final 20 minute interval 60 minutes. 2.5 hours total. Anxious to get going longer!!!
2014 OS week 10 Saturday Intermediate Bike 1.4.14
Split
Time
Avg HR
Max HR
Cadence
NP
Avg Power
IF
0:35:00
120
130
95
155
155
51%
warmup and drills
1
0:12:00
126
138
87
202
207
67%
warmup
2
0:18:00
157
166
87
293
293
97%
interval goal 95-100%
3
0:03:00
140
166
90
163
129
54%
4
0:18:00
162
169
85
292
291
96%
interval goal 95-100%
5
0:04:00
143
167
86
159
156
52%
6
1:00:00
148
158
86
249
249
82%
went 60' instead of 20'
Summary
2:30:00
149
169
86
259
252
85%
3 mile snowshoe walk with my wife.Although the time wasn't anything special, the time was special!
Ray, another bunch of great work! Lots of power there.
So here's the bike report. I hit the Z4 intervals and nailed them. They were hard but manageable. 1- IF 0.977/VI 1.00/NGP 224, 2- IF 0.990/ VI 1.00/ NGP 226 (FTP 228). I added 20 minutes of Z3 work at IF 0.849/VI 1.01/NGP 194. My legs were feeling like I should rest them before going out on the run, but I had a lot on my to do list this afternoon so I changed clothes and headed out. The run was not good.
The first part of the run was a little slow as it always is after a bike, but it didn't get better. The HR and the RPE were in the right categories but the pace wasn't. I need to do a longer run tomorrow to prepare for my HM test later this month so that run is a higher priority than this run, so I dialed back the intensity and kept going. It was a beautiful sunny day with temps in the low 40's so it was great running weather but my legs were rebelling so it took a lot of mental fortitude to keep running and not walk home. I'm sure that toughness will come in handy later on in July when I'm at mile 20 of the Vineman.
Good work folks. It's inspiring to read your posts.
@ Ray, those numbers look great. Maybe someday I'll get there.
@ Erwin, I wish we had snow to play in. I'd be skiing today!
@ Stephan, I'm always amazed when I read your posts and I pray that you're not in my age group!
Got them DONE just around 0.95 and 0.96. Added 10 min at the end close to 80% of FTP
Link and Breakdown below:
http://connect.garmin.com/activity/424701401
Interval # 1 : 20 min @ 222W NP (0.96)
Interval # 2 : 20 min @ 220W NP (0.95)
Interval # 3 : 8 min @ 220W NP (0.95)
Added 10 min @ 189W NP (0.82)
Felt very good after all of this was done !
Since today's workout of 2 X 20'(4') @Z4 was just like the 11 Dec workout, I decided to do the old "Coach Rich's Test" of 42' for the FTP again like I did last time. This is basically the NP of 20' then a 2' rest and the 20' again for a total of 42'.
Last time I tested at 297 and today at 305. So, in 4 weeks I improved 8 watts and that works for me. My important power metric is now 3.7W/kg and a move in the right direction since I did this test the week befor the OS began and tested at 280 watts.
The run after was hard! The first mile was Z1 with a little uphill walking and then I managed to get it to Z3 at the end for 4miles total. A great reminder of why I shouldn't hammer on the bike and expect to run well.
Great work everyone! I'm impressed with the dedication from all those running in the sub-zero temps up North and Northeast! What a great way to start the first week in 2014!
Another tough ride, but I did learn something new about Trainer Road though that may be of interest.
Halfway through my second 18' MS interval, the battery on my power meter died. Not wanting to start the workout again or stopping this workout, I went to the TR dashboard and was checked the Virtual Power box and surprisingly, I was able to transition and finish the workout on virtual power without having to quit the workout. However, I did find out after that you need to select your trainer type again (even if you have your model as a default ). The only downfall was that I selected some obscure trainer model and based on speed data, it looks like the numbers were off a little bit. Regardless, I was happy I was able to finish the workout.
MS IF 1.0 / 1.0 - SS IF 0.86 - Overall TP IF 0.90
1:16:13 TSS 110, NP 118, IF 0.92 FTP 127
Very happy with my intervals, despite having to stop and, uh, readjust the bike shorts, and trying to tune in the Packer game on the laptop, one-handed.
Threshold one = 1.02
Threshold two = 1.02
Tempo 1 = 1.02
At least I'm consistent!