Thank you all for the feedback and encouragement! As someone who is relatively new to the team, this is definitely one of my favorite benefits Love the team mojo!
@elizabeth - hope you made it onto the bike today @melissa - don't feel guilty about occasionally having a session not "on the plan" - enjoy refreshing the mind and get ready to come back stronger next time
So mine is done (on the road bike, not aero for me) 10m @ 0.97 IF 15m @ 0.99 IF 10m @ 0.99 IF 15m @ 0.80 IF 1hr 20 Not a clue where that came from
Stayed up late last night to watch the FLA St and Auburn game. Now that was a game!!!
Today was hard and not quite the same as Brad's workout, which would've been harder. Interesting note that when I upload my Garmin, it will tell me the temp when I started in my Pain Cave (aka garage) which was 40 degrees and the temp when I finished, 52 degrees. I'm sure the plants that I pulled in last night for my wife to avoid the freeze appreciated it!
I got absolutely caught up at work today and was not able to do the run. So, I'll do some core exercises and walk to the Homeowner's Swim Board Meeting tonight and get in a couple of miles walking.
@Elizabeth - yup, some days are like that during these gray cold winter. Yesterday I was pretty much Eyore at work. Hope you rest/work through it and get back on schedule!
Don't know why, but it took me till week 11 to figure out that there are zones for a reason. Hitting the upper limit on these longer intervals was becoming frustrating, it was taking every ounce of energy out of me. But riding in the 'zone' allows me to be get faster and hit my targets and hit the upper limit by the last interval. The bike and run felt good today. IF of .98, .99, 1.01. and 30' of zn1 running. Now all I need is for warm weather so I can leave the trainer and treadmill behind.
Race Director duties having me very busy, so I have not been posting, but all is going well. Tonight I did .99, 1.02 and 1.02 for my intervals. Run was also good. Might get a bump in 3 weeks.
Finally, a good bike WKO with my new FTP! Woohoo! I've been struggling for the past couple of weeks but nailed it tonight w/ perfect execution. 10' @ .95IF, 15' @ .98IF and 10' @ 1.00IF, all at 1.00VI.
Cut the run a bit short as I got a late start and need at least a couple of hours to chill with the wife before I head to bed. (If I want to keep my SAUs intact!)
Today's ride went surprisingly well. I don't know if it's me getting used to my new numbers or it's the mental build up I do prior to getting on the trainer, but either way the last couple of rides have been hard but manageable. Finished today's intervals at .98, .98 and 1.0. Nailed the run today as well. Feeling a lot better about where i'm at than this time last week. Take that you damn ape
Rough ride tonight. Had a hard time hitting my numbers but got it done. Feeling a bit fatigued because I've been overachieving a lately. Time to back down some. So I'm thinking easy run tomorrow & easy bike on Thursday, rest on Friday, then back to normal for the weekend.
This has been a rocking week for me. Did todays on sunday AM, hit the intervals as 10' @ 1.05, 12' @ 1.02 and 8' @ 1.05. Today was thursday's workout of 4x4 VO2 plus 12' sweet spot, also crushed the numbers at 1.11, 1.11, 1.15 and 1.17, with the sweet spot at 0.91. was surprised at how quickly my legs warmed up and how good everything felt, considering yesterdays run VO2 workout. only 3 more weeks to go, hope to keep crushing it.
After reading all the posts about riding in the horns I decided to try that today for my Z4 intervals. I thought that it would be easier. Boy was I wrong. However, I did hit all my goals. 1 - 0.98 IF/VI1.01, 2 - 0.99 IF/VI 1.00, 3 - 1.00 IF/ VI 1.00. I had house guest coming over so I did a cool down after the main set and called it good.
@Kim, always keep the SAUs in mind and intact. (I'm lucky because my wife is also a triathlete, but that just means w have to coordinate our workouts so that the chores get done.)
Had a hard time waking up yesterday for the bike so just slept in, went to work and was able to get the Tuesday bike in last night. First night workout of the OS. This was hard but doable for me. 0.98, 0.97 and 0.99 for the three thresholds. The only problem I have now is that I am running out of Sons of Anarchy shows to watch. Will need to find something something new to watch soon. suggestions?
@Larry -- nice job getting the bike done. I can highly recommend Breaking Bad & House of Cards (netflix). If you have HBO, the Wire and Boardwalk Empire are great too.
Hi all - I've been in and out for the last month with a really rough work/travel schedule and then the holidays and more travel. Trying to get as many bike workouts in as possible. But gulp... just 15 days until the Tour of Sufferlandria! Must stay focused to be ready for the Suffering ... Grunter von Agony is knocking on my door!!!
I swapped todays run for tomorrows bike so that I could run in temps above single digits tomorrow. That being said, today's vo2 bike was NO JOKE! Again my warmup wasn't encouraging but I got it all done and hit my targets.
@Sandro and Brad - with those IFs, your legs must be twitching at night! Good work!
@Mark - thanks for the heds up about riding up @Z4. I was going to try it, but based on your results, I'll just keep on doing what works for me. Aero at Z4 and Z5 - head down and focus!
@Dawn - yes - we need all of the team mojo to get through the Tour - maybe we need a TOS group for support. Not sure there are actual teams though? I've made a donation to the Phinney foundation and plan to do the rides on TR. 15 days and counting!
Comments
Completed and hit intervals today
Int#1 12 min @ 227W (0.98 vs 231W FTP)
Int#2 20 min @ 223W (0.97 vs 231W FTP)
Int#3 12 min @ 226W (0.98 vs 231W FTP)
Added 5 min @ 186W (0.81 vs 231W FTP)
Total workout 1hr 20 min...need to find a place to run now...
@melissa - don't feel guilty about occasionally having a session not "on the plan" - enjoy refreshing the mind and get ready to come back stronger next time
So mine is done (on the road bike, not aero for me)
10m @ 0.97 IF
15m @ 0.99 IF
10m @ 0.99 IF
15m @ 0.80 IF
1hr 20
Not a clue where that came from
Today was hard and not quite the same as Brad's workout, which would've been harder. Interesting note that when I upload my Garmin, it will tell me the temp when I started in my Pain Cave (aka garage) which was 40 degrees and the temp when I finished, 52 degrees. I'm sure the plants that I pulled in last night for my wife to avoid the freeze appreciated it!
12'@ .97/282
20'@ 1.00/292
12' @1.02/296
I got absolutely caught up at work today and was not able to do the run. So, I'll do some core exercises and walk to the Homeowner's Swim Board Meeting tonight and get in a couple of miles walking.
@Elizabeth - yup, some days are like that during these gray cold winter. Yesterday I was pretty much Eyore at work. Hope you rest/work through it and get back on schedule!
Don't know why, but it took me till week 11 to figure out that there are zones for a reason. Hitting the upper limit on these longer intervals was becoming frustrating, it was taking every ounce of energy out of me. But riding in the 'zone' allows me to be get faster and hit my targets and hit the upper limit by the last interval. The bike and run felt good today. IF of .98, .99, 1.01. and 30' of zn1 running. Now all I need is for warm weather so I can leave the trainer and treadmill behind.
Mark- Nothing wrong with .98IF!
Finally, a good bike WKO with my new FTP! Woohoo! I've been struggling for the past couple of weeks but nailed it tonight w/ perfect execution. 10' @ .95IF, 15' @ .98IF and 10' @ 1.00IF, all at 1.00VI.
Cut the run a bit short as I got a late start and need at least a couple of hours to chill with the wife before I head to bed. (If I want to keep my SAUs intact!)
Today's ride went surprisingly well. I don't know if it's me getting used to my new numbers or it's the mental build up I do prior to getting on the trainer, but either way the last couple of rides have been hard but manageable. Finished today's intervals at .98, .98 and 1.0. Nailed the run today as well. Feeling a lot better about where i'm at than this time last week. Take that you damn ape
My R5-Ca was in the shop so I used my Dogma that I cant get to fit me properly for the life of me. Yuck.
Split
Time
Avg HR
Max HR
Cadence
NP
AP
IF
1
0:25:00
123
132
95
178
167
59%
Warmup
1
0:12:00
130
138
91
206
205
68%
2
0:10:00
155
168
88
300
301
99%
Interval Goal 95-100%
3
0:04:00
127
167
87
179
175
59%
4
0:15:00
159
168
88
292
292
96%
Interval Goal 95-100%
6
0:04:00
129
135
89
160
165
53%
7
0:10:00
159
173
86
289
289
95%
Interval Goal 95-100%
8
0:05:00
143
173
87
159
136
52%
Summary
1:25:00
145
173
88
254
224
84%
Rough ride tonight. Had a hard time hitting my numbers but got it done. Feeling a bit fatigued because I've been overachieving a lately. Time to back down some. So I'm thinking easy run tomorrow & easy bike on Thursday, rest on Friday, then back to normal for the weekend.
only 3 more weeks to go, hope to keep crushing it.
interval 10': 0.98
interval 15': 1.00
interval 10': 0.99
Am pretty happy with this
Nobody likes these at the beginning but you will get used to it!
The best part of them is when you get them DONE 
4x5min interval done!
1.11
1.11
1.12
1.14
tough but great workout around midnight...gotta catch some sleep...
keep the spirit on, girls n'boys
I swapped todays run for tomorrows bike so that I could run in temps above single digits tomorrow. That being said, today's vo2 bike was NO JOKE! Again my warmup wasn't encouraging but I got it all done and hit my targets.
Int 1 = 15' @ .84
Int 2 = 5' @ 1.11
Int3 = 5' @ 1.12
Int4 = 5' @ 1.10
Int5 = 5' @ 1.14
total time 60'
@Mark - thanks for the heds up about riding up @Z4. I was going to try it, but based on your results, I'll just keep on doing what works for me. Aero at Z4 and Z5 - head down and focus!