I was consistent for each interval and that made me happy. I kept the ride short, w/up, main set, and did a kundalini yoga practice afterward. My legs are still tired (guess I overdid the run on Sunday!) and figured it was for the best.
So when I did my bike test way back when my Vo2 was at 1.30 of my FTP. I asked Coach P if I should do my intervals at 1.15 instead of 1.10 and he said to start at 1.10 and go up if I could. So last week I kept things at around 1.10 and it was hard. My goal last week was to keep within 40 feet of my smart pacer which I have set at 251 watts or 1.10 of my FTP. Today I wanted to stay alongside or in front of my pacer. MISSION ACCOMPLISHED!!!!
Here are my numbers. 1- 1.10, 2-4 1.13. It was hard and while I couldn't get my legs to shut up at least I was able to ignore them for 5 minutes at a time.
It's been great to read all the reports today. Keep it up and rest up tomorrow.
Good to see everyone's posts. Hard day, but a good day. Hit my 4 x 5 min at If's of 1.1, 1.09, 1.1, and 1.11. I will admit that there was a fair amount of drooling and sweat, but the effort did seem a bit better than last Thursday. I love Fridays! Have fun out there!
You can add a midnight gorilla to the victims. I'm generally not an evening/nighttime wko person, but have had to work around a hectic work schedule and am being more attentive to sleep
Hit all the intervals @1.1 with #3 @ 1.11. #4 & #5 were a fight but felt great to hit the numbers. No run but may get out for a 40' Z1 stroll tmw
Had to get the Thursday bike wo in this morning - holy smokes - came within 1.2 seconds of the puke (never been that close before) on the last interval! Rather than 5x5, did 5x4 with TR and Sufferfest A Very Dark Place. The limited biking I've been able to do in the past few (3) weeks is showing but I told myself that I was going to hang on at all costs b/c I was going to actually post a workout. So, here goes - hope it works:
@ Sue - strong work and great video you shared with us. I loved that.
All, we're starting to run a little thin on Gorillas from all the fallout this week, but, I assure you they are re-grouping and staging a comeback for Saturday..........rest like a ninja today and be ready...........
OK, So I changed the battery in my Garmin Sensor due to the dropping signal yesterday after work and This AM I got on the bike and it worked OK.... at first. Just in the first power interval I' counting my strokes because I know about how many it should be and I should be near the end and I look up and "Workout Paused". So I keep pedaling and in a few seconds "Workout Started" and I finish the interval. Recovery goes without incident then the next power interval, it does it 3 times, and then third interval it did it 4 times so each Time I pedal a little harder to get through the interval before I die.
That's when it hits me......Clearly the coaches have devised this nefarious extra motivational tool with secret stealth technology to help us overcome the possible mental setbacks of an equipment failure in a real race. So in the last recovery I got off the bike and moved the cadence sensor forward where it had slipped and finished the workout without further incident.
Thus the rather innane appearing dashboard post this AM. And now you know the REST of the story.
IF/NP 1.11/241 1.09/238 1.09/237 1.06/233
not so good at pacing still but not dead yet.
Thanks for all of the helpful troubleshooting tips team. I did turn off auto pause but I don't have real power so I have to use the trainerroad virtual power and that doesn't work without the speed/cadence sensor so no sensor=run day for me.
Looks like everyone is pretty near their 110% for the intervals! Amazing how we have adjusted to our new FTPs. Since we have just three weeks left, it is hard to resist hitting the road tomorrow. I can see the increase in my workouts indoor on the trainer and to go outside is just totatlly different! Not quite spring fever - but at 45 degrees you start thinking, "wouldn't it be nice if..."
Thanks goodness we don't do this for 20 weeks anymore!
Yesterday...was bittersweet..blew the engine on my old outback so spent the day looking for a new car..and happily(?) overspent into a Jeep Wrangler Sahara...with manual transmission..Fun!.....I was going to swim but turned into a complete rest day...which is okay...I will swim with the local tri team on Sunday morning before my run..
Today...I got cracked by the ladies again in the Sufferfest Hell Hath No Fury video workout...(a climbing 2x20min. Sufferfest with a 3min. TT finish..)...75 min. total time...I hit my EN workout targets for the 2x20's but wasn't able to match the girls video targets...but better than my last attempt!..progress!
Only had time for 2 X 20 this morning. Taking my oldest to the airport. Got the work done at .99 IF with 265 NPW & .969 IF at 260 NPW. Work hard. I owe my bike another ride tonight.
Woke up early, loaded the trainer road workout and got it done. But then while confirming the run time I needed to do, I noticed something was wrong with the trainer road workout. The plan called for 2x20' but trainer road had 2x18' which is what I did because, well, I just followed it. Anyway, not the end of the world but be aware of this in case you care. First time I noticed an error in the TR workouts vs the plan.
Got the 2 x 20' done but played some games and did an experiment with cadence on the 2nd 20'. I broke it into 3 sections (not rest in betweem just changed up the resistance/cadence). VI 1.00 for all.
I have no idea what that tells me but it def. helped mentally to mix it up. I aimed a little low because I'm doing an indoor tri tomorrow so I wanted to have SOMETHING left in my legs so as to not embarass myself. (Can't have an IM tattoo on your calf and wimp out!)
Time to shower then early lunch then massage! Rough afternoon.
Gave that gorilla a swift ninja kick in the nutz this morning!!
IF: .87 2X20': 0.99, 0.99
Missed catching up with you guys this week. Per Coach P, I went back to wk 10 at the beginning of this week. Tested again on Thursday and happy to report my FTP went from 181 to 183. New numbers felt great... for now.
past two days have been a bit rough, but I got in the workout today. hit my intervals at 1.02 1.03 and 0.86, but i felt like chuck norris kicked my butt for two hours. http://www.youtube.com/watch?v=ahvtyBm_RLk
Just finished the Int bike. Noticed that on dashboard and in TR it said 2x20 but when you actually did the workout it was TR at 2x18. I have informed the coaches. So, today was the first day back in the pool with my local Tri club since before Xmas. Good 1 hour workout. I then came home, had a little to eat and then did the 30min run. 10min@Z1, 10min@Z3 10min@Z2 and then the bike. 2 x18 min @ 1.02 and then 25min @.90 (added in 4min of Z4 that I missed off the 2x18. Have a great day everyone. If things are good tomorrow I will snowshoe run, but if not it is intervals on the mill.
@Larry - I noticed the same thing for the saturday intermediate wko. I always like to preview the workouts so i know the times of intervals and rest periods.
In a moment of temporary insanity i decided to load up the advanced plan. I managed to put together a great workout. This morning i slept in and was very well rested so i wonder if that was at least part of the reason i was able to make all my numbers for the first time with my new FTP. Something to be said for getting adequate rest in between wko's.
Morning All! I was set up and into the warm up when I saw the same glitch as Brenda. Finished the workout as it was and felt good - not as soul destroying as last week felt! Hit the numbers (IF 1.02 and 1.03 for the 2 x 18 min) and conquered the run after. Now off for a ski and watch the kids do Cross Country Ski time trials - two of them have qualified for Eastern Championships and are off to Ottawa in a couple weeks! Any of you Ottawa folks involved in Nakkertok?
Squeezed my gorilla mauling in between letting my wife sleep in and coaching my son's basketball game (they lost by a point, but we were robbed by the ref!). Glad to report that I hit the targets but it was the opposite of easy. Writing this from the kids swim meet, so it's been a busy Saturday.
Standard 25' w/u; took it easy on the 12' segment but worked up a good sweat 20' @ 0.96 (232W) 20' @ 0.95 (231W) 10' @ 0.97 (235W) -- really had to mash in a high gear for this last segment and hit my highest heart rate outside of a test this OS at close to 170 bpm
Will try to get a rainy (but warm!) run in later today
After a tough start to this week, today felt awesome. Bike is done, now I have to spend some time chopping ice off of my driveway & then get the run done.
@Kim - good post about cadence. After looking at my files, I need to do some analysis also. I basically do my Z4 @ 68RPM and Z5 @75 rpm (same gear). I do my Z3 and below at about 80 rpm (drop into little ring).
Decided to forgo the outside workout in favor of doing the assigned workout so I can continue to see my progress. Only for a few more weeks - then I can break out of this pain cave and use power outside for the first time! Although it was 45 this morning, it is almost 65 now! Patience...
The run was a supposed to be at Z3. The first mile was a shuffle and a little bit of walking at my Z1 pace, but I brought it down to Z3 about halfway for a total of 4 miles. Looking forward to some awesome football games this weekend. In our family we have a Saints fan (wife), Patriot fans (me and oldest girl), and a Panther fan (youngest girl). Great time of year!!
That was hard, even if I did the 18' that TR showed at the time (since fixed I see above) for each interval. .98 and 1.02 followed by .87 for the 20 minutes. Mike Dreyer came over and we watched Batman Dark Knight while riding along. Such a shame Heath Ledger died so young. Such a talent. We ran afterwards however the roads were so icy we just focused on staying upright for the 30 minutes. Now off to Gillette Stadium to watch some playoff Football! http://tpks.ws/0eES
@Joe + Mark - Wow very impressive WORK!! I see a big FTP bump upcoming!!
Did my 2x20'+10' @Z4 as planned. First 2 sets felt exactly at the right point. Third interval was hard especially the last 5' but got it home As part of my run-focused OS I did not add any further Z3 time. Entire workout 1:28 / NP 285 / IF 0.90 All three intervals @ 308W Avg / IF 0.98
Comments
Such great work happening here!
I was consistent for each interval and that made me happy. I kept the ride short, w/up, main set, and did a kundalini yoga practice afterward. My legs are still tired (guess I overdid the run on Sunday!) and figured it was for the best.
Have a great rest of your Thursday evening!
Beth
So when I did my bike test way back when my Vo2 was at 1.30 of my FTP. I asked Coach P if I should do my intervals at 1.15 instead of 1.10 and he said to start at 1.10 and go up if I could. So last week I kept things at around 1.10 and it was hard. My goal last week was to keep within 40 feet of my smart pacer which I have set at 251 watts or 1.10 of my FTP. Today I wanted to stay alongside or in front of my pacer. MISSION ACCOMPLISHED!!!!
Here are my numbers. 1- 1.10, 2-4 1.13. It was hard and while I couldn't get my legs to shut up at least I was able to ignore them for 5 minutes at a time.
It's been great to read all the reports today. Keep it up and rest up tomorrow.
1.09, 1.09, 1.08, 1.10
Back to work and then bed.
You can add a midnight gorilla to the victims. I'm generally not an evening/nighttime wko person, but have had to work around a hectic work schedule and am being more attentive to sleep
Hit all the intervals @1.1 with #3 @ 1.11. #4 & #5 were a fight but felt great to hit the numbers. No run but may get out for a 40' Z1 stroll tmw
Had to get the Thursday bike wo in this morning - holy smokes - came within 1.2 seconds of the puke (never been that close before) on the last interval! Rather than 5x5, did 5x4 with TR and Sufferfest A Very Dark Place. The limited biking I've been able to do in the past few (3) weeks is showing but I told myself that I was going to hang on at all costs b/c I was going to actually post a workout. So, here goes - hope it works:
http://www.trainerroad.com/cycling/rides/611848-Sufferfest-A-Very-Dark-Place
@ Sue - strong work and great video you shared with us. I loved that.
All, we're starting to run a little thin on Gorillas from all the fallout this week, but, I assure you they are re-grouping and staging a comeback for Saturday..........rest like a ninja today and be ready...........
So I changed the battery in my Garmin Sensor due to the dropping signal yesterday after work and This AM I got on the bike and it worked OK.... at first. Just in the first power interval I' counting my strokes because I know about how many it should be and I should be near the end and I look up and "Workout Paused". So I keep pedaling and in a few seconds "Workout Started" and I finish the interval. Recovery goes without incident then the next power interval, it does it 3 times, and then third interval it did it 4 times so each Time I pedal a little harder to get through the interval before I die.
That's when it hits me......Clearly the coaches have devised this nefarious extra motivational tool with secret stealth technology to help us overcome the possible mental setbacks of an equipment failure in a real race. So in the last recovery I got off the bike and moved the cadence sensor forward where it had slipped and finished the workout without further incident.
Thus the rather innane appearing dashboard post this AM.
And now you know the REST of the story.
IF/NP
1.11/241
1.09/238
1.09/237
1.06/233
not so good at pacing still but not dead yet.
Thanks for all of the helpful troubleshooting tips team. I did turn off auto pause but I don't have real power so I have to use the trainerroad virtual power and that doesn't work without the speed/cadence sensor so no sensor=run day for me.
Thanks goodness we don't do this for 20 weeks anymore!
Today...I got cracked by the ladies again in the Sufferfest Hell Hath No Fury video workout...(a climbing 2x20min. Sufferfest with a 3min. TT finish..)...75 min. total time...I hit my EN workout targets for the 2x20's but wasn't able to match the girls video targets...but better than my last attempt!..progress!
http://www.trainerroad.com/cycling/...June-2013-
Only had time for 2 X 20 this morning. Taking my oldest to the airport. Got the work done at .99 IF with 265 NPW & .969 IF at 260 NPW. Work hard. I owe my bike another ride tonight.
Bike this morning, had to skip the brick run.
25' w/up +20'@ .99, 20'@ .97 + 20'@ .79 ABP = 90'
Got the 2 x 20' done but played some games and did an experiment with cadence on the 2nd 20'. I broke it into 3 sections (not rest in betweem just changed up the resistance/cadence). VI 1.00 for all.
20'@ .955IF, avg cad 94, avg bpm 161
6:30 @ .93IF, cad 83, bpm 157
6:30 @ .99IF, cad 61, bpm 162
7'@ .96IF, cad 83, bpm 158,
I have no idea what that tells me but it def. helped mentally to mix it up.
Time to shower then early lunch then massage! Rough afternoon.
Target FTP = 225
20' @ .987 (222w)
20' @ .991 (223w)
50' @ .831 (187w)
Total 120min
Rubbery legs now. Will get in the 30' run later today.
IF: .87
2X20': 0.99, 0.99
Missed catching up with you guys this week. Per Coach P, I went back to wk 10 at the beginning of this week. Tested again on Thursday and happy to report my FTP went from 181 to 183. New numbers felt great... for now.
Ice up, son. Here we go Carolina!
@Larry - I noticed the same thing for the saturday intermediate wko. I always like to preview the workouts so i know the times of intervals and rest periods.
In a moment of temporary insanity i decided to load up the advanced plan. I managed to put together a great workout. This morning i slept in and was very well rested so i wonder if that was at least part of the reason i was able to make all my numbers for the first time with my new FTP. Something to be said for getting adequate rest in between wko's.
20min @ 1.0 (245)
20min @ 1.0 (246)
10min @ 1.0 (246)
15min ABP @ .84 (206)
FTP 247
http://www.trainerroad.com/cycling/rides/615146
@Emily - Nice work on the new FTP. And, thanks for softening up that Gorilla for me
@Brenda, fixed!!!!!!! Sorry for that....
Standard 25' w/u; took it easy on the 12' segment but worked up a good sweat
20' @ 0.96 (232W)
20' @ 0.95 (231W)
10' @ 0.97 (235W) -- really had to mash in a high gear for this last segment and hit my highest heart rate outside of a test this OS at close to 170 bpm
Will try to get a rainy (but warm!) run in later today
After a tough start to this week, today felt awesome.
Bike is done, now I have to spend some time chopping ice off of my driveway & then get the run done.
Decided to forgo the outside workout in favor of doing the assigned workout so I can continue to see my progress. Only for a few more weeks - then I can break out of this pain cave and use power outside for the first time! Although it was 45 this morning, it is almost 65 now! Patience...
20' = (IF/Pwr) 1.03/298
20' = 1.06/306
10' = 1.00/289
The run was a supposed to be at Z3. The first mile was a shuffle and a little bit of walking at my Z1 pace, but I brought it down to Z3 about halfway for a total of 4 miles. Looking forward to some awesome football games this weekend. In our family we have a Saints fan (wife), Patriot fans (me and oldest girl), and a Panther fan (youngest girl). Great time of year!!
Did my 2x20'+10' @Z4 as planned. First 2 sets felt exactly at the right point. Third interval was hard especially the last 5' but got it home
As part of my run-focused OS I did not add any further Z3 time.
Entire workout 1:28 / NP 285 / IF 0.90
All three intervals @ 308W Avg / IF 0.98
http://www.strava.com/activities/105601409
http://tpks.ws/0YrT
Goal : 2x20min + 1x10min at FTP=231W
Int # 1 : 20min @ 231 (1.00)
Int # 2 : 20min @ 228 (0.99)
Int # 3 : 10min @ 228 (0.99)
Added 15min @ 192 (0.83)
Total Time : 1hr35min
http://connect.garmin.com/activity/428226743