whoops - forgot to post my thursday bike wko. don't want anyone to think that i've been slacking ride felt good despite little sleep the night before. total ride time 50 minutes.
MS: 6 x 2' (2') @ z5 --- all done at 250 (IF 1.23)
Today was my best WKO so far in the JOS. Feeling the fitness and strength starting to come back. Hit all the numbers in the bike WKO and the following run was better than last week. Here are the numbers :
Hit my target numbers today with 2X10' @ 1.02 1.03 and 2X15 @ .88 and .87. Total time on the trainer 1:10:27. Probably could have pushed a bit more and exceeded but I've made that mistake before and burned out on the rest of the workout.
@Al - hope your last day of work went well. Congrats on your retirement - at least I think today is your last day
@Gordon Thanks for your comments on where you ended last year's OS and started this season's OS. I ended the year 243 (outside is higher, right?) and started this JOS at 211 on the trainer. This is my 2nd OS so there is an uncertainty about getting back in form - and then beating my 243 from last year by some. At least that's the plan
@Jamie - OUTSIDE SOON! I'm sitting here watching the never-ending snow fall just wondering if/when it will ever stop. Looks pretty but enough is enough
whoops - forgot to post my thursday bike wko. don't want anyone to think that i've been slacking ride felt good despite little sleep the night before. total ride time 50 minutes.
MS: 6 x 2' (2') @ z5 --- all done at 250 (IF 1.23)
My power tap took a poop today and so I shuffled my wo to the run. Tomorrow I will ride in my gym's spin class and brick afterwards. And yoga. My reward.
Alright...I sucked it up and plugged in the new smaller FTP into the calculator and did todays WO based on these new Zones.
The HR was WAY under what was calculated from 20min test but seemed about right for the zones for the ride-(maybe low by 5 relative to power output- not the 10-20 the HR calculator came up with). I chose to try to hold within the top 5 watts of the new zones as the tops where almost the bottom of my old zones.
RPE was about right maybe a bit easy-ish for each and I felt it hard to hold "sweetspot" with any loss of focus either drifting UP in power to 200-205w "old FTP" or want to settle into 180w. I just don't seem to 'like" 190w.....I'm guessing its a gearing selection issue ?
cant use IF yet as the profile on software was set at 220w FTP- fixed after todays ride
used 190 as Z4 goal: 1) 189w 143hr 2) 190w 145hr
used 165 as Z3 goal: 1) 162w 139hr 2) 164w 136hr
10' @ Z2 goal 145w: 145w 129hr
used EN standard WU for first time and held 165-170w during WU
Added Dreadmill run off bike...but got crossed up and did tomorrows WO today 2x 1mile @ Z4... All good... however recalibrating my Garmin footpod based on historical data and using good steady runs w/o walking data.....made the treadmill even more in error! (footpod reads too fast!)
Maybe I'm just used to doing everything at a hr of 150-160s with spikes to 170 and collapsing in between sets to recover ...even on "aerobase builder multi hr Vids I the past.....might be good to do some real "mid level" intensity work.
Due to NO running allowed, combo'd Thurs. and Sat. workouts. 6X1.5' aWatts 267,268,274,269,271,272. Followed by 2X10' @ watts 186 and 189. Instead of 2X15 did 1X30 @ 154w....thinking my football game was coming on shortly. So off to stretching and using the painball to roll out damaged glutes and tight hips. I have a long way to go.
Legs felt great this morning right from the start. I averaged about 1.05 for both of the FTP intervals and then comfortable held over .85 in the aerobars for the 2 x 15. Even the brick run felt good. I actually kind of felt like an athlete again :-)
Yesterday's brick had me chanting "I will do today what others wont, so tomorrow i can do what others cant." All 30 minutes was that chant. I was so not in the mood for a brick.
I swapped yesterday's workout with today's. Boy am I glad I read Jonathon's post about how to persevere when I just wasn't feeling it. Thanks for the mantra Jonathon. I uttered it a few times at the beginning of the workout...and then the workout got easier.
Okay first wko since the Dopey Challenge. Btw that tore me wayyyy down but I'm slowly digging back. Bike ride today followed by 4 mile run. Plan is to jump into week 3 with you all or maybe week 2. Still feeling a little weak but not as sore.
I guess I missed posting the last 2 bike workouts...@Gordon- took your advice, worked out a week, consulted with Coach P, and figured it all out (yeah right!)
The bike workouts have already been hard for me. I guess I wasn't on my bike that much this fall or into winter doing the Run Durability 1/2/3 plan up to this point, but these workouts are hard for me. Which is good, I guess, because I have a lot to gain hopefully!
I had to move yesterday's ride to today due to the 1/2-marathon I did with my wife...
Bottom Line --- if it weren't for the accountability of this board, I am 100% sure that I would not have completed today's ride. It was only because I knew that I would be posting my workout that I continued. Most of the ride was out of the aero bars, feeling crappy (headache), but I felt compelled to KEEP GOING. (and that, my friends, is one of the many, many reasons why the OS groups are such a huge benefit of EN).
IF / HRavg / HRmax
12min W/U 140
10min FTP .973 / 153 / 160
10min FTP 1.004 / 160 / 167
15min ABP.821 / 146 / 152
15min ABP.861 / 151 / 156
As I am putting myself in Run Jail until I see the podiatrist, I am hitting up CoachP on the micro thread on what bike and/or swim I ought to substitute in the meantime.
Saturday's bike segment went pretty well. Hit my power zones but fatigue was def present near the end of my 75 mins. Taking most of Dec off due to illness and travel has me really playing catch up in the first couple of OS weeks, and feeling the pain too!
Flipping things around due to yesterday's 10K race. Lifted weights for 45 mins Sat night plus 10 miles active recovery on the bike. Since I got my run intervals in during the race, I did 11 miles easy running Sunday morning. I saved the hard bike for late Sunday getting 34 miles in the drainer total with TSS = 98.5. Hit the first Z4 interval at 100% and the second at 96%. Counting the Z3 in the standard warm up I had 33 mins total Z3 time.
Feeling strong, but glad there is no run or bike tomorrow.
Bike done yesterday am but didn't have time for the bric-since I got it in Tuesday which is almost unheard of in my schedule, I ddn't feel too bad about it:
10' FTP x2 at 1.01
15' 80-85% x2 at .87
Starting to feel better on the bike after the 7 week post AZIM break
Solid Saturday session on the bike. 2x10' @ z4 & 2x15' @ z3. Felt great. Did session while listening to Bradley Wiggins' autobiography. Pretty motivating stuff. Total time w WU and WD 1hr 15min.
2 x 10' @ z4 --- 208 watts (IF 1.02) for both 2 x 15' @ z3 --- 175 watts (IF .86) for both
rode at my LTF gym and realized about 15' in that the "stages" on the bike would give me everything I need to do the EN wo instead of following the instructor. So my attempt was shortened but was a decent stab at my second OS workout on the bike.
6' at TH, 10' at TH and 15' at Tempo.
My watered down FTP guestimate worked pretty well, but of course I don't have the fatigue of you all, nor did I do the whole wo. My run was great afterwards (still not able to run harder paces yet, but I did bump pace as the run went along) so I am hopefully I am getting a bit of strength back and I can do the workouts.
Comments
MS: 6 x 2' (2') @ z5 --- all done at 250 (IF 1.23)
Today's workout complete. I'm looking forward to getting outside to ride in the near future.
1: 10' - NP 189
2: 10' - NP 192
3: 15' - NP 160
4: 15' - NP 161
Today was my best WKO so far in the JOS. Feeling the fitness and strength starting to come back. Hit all the numbers in the bike WKO and the following run was better than last week. Here are the numbers :
Name
Time
kJ(Cal)
TSS
NP
Power
Target
Workout
1:17:00
869
96
198
188
187
Threshold
1
0:10:00
139
16
230
231
229
Threshold
2
0:10:00
141
17
234
235
229
Sweet
Spot 1
0:15:00
178
18
198
198
195
Sweet
Spot 2
0:15:00
179
18
198
199
195
@Al - hope your last day of work went well. Congrats on your retirement - at least I think today is your last day
@Gordon Thanks for your comments on where you ended last year's OS and started this season's OS. I ended the year 243 (outside is higher, right?) and started this JOS at 211 on the trainer. This is my 2nd OS so there is an uncertainty about getting back in form - and then beating my 243 from last year by some. At least that's the plan
@Jamie - OUTSIDE SOON! I'm sitting here watching the never-ending snow fall just wondering if/when it will ever stop. Looks pretty but enough is enough
Alright...I sucked it up and plugged in the new smaller FTP into the calculator and did todays WO based on these new Zones.
The HR was WAY under what was calculated from 20min test but seemed about right for the zones for the ride-(maybe low by 5 relative to power output- not the 10-20 the HR calculator came up with). I chose to try to hold within the top 5 watts of the new zones as the tops where almost the bottom of my old zones.
RPE was about right maybe a bit easy-ish for each and I felt it hard to hold "sweetspot" with any loss of focus either drifting UP in power to 200-205w "old FTP" or want to settle into 180w. I just don't seem to 'like" 190w.....I'm guessing its a gearing selection issue ?
cant use IF yet as the profile on software was set at 220w FTP- fixed after todays ride
used 190 as Z4 goal: 1) 189w 143hr 2) 190w 145hr
used 165 as Z3 goal: 1) 162w 139hr 2) 164w 136hr
10' @ Z2 goal 145w: 145w 129hr
used EN standard WU for first time and held 165-170w during WU
Added Dreadmill run off bike...but got crossed up and did tomorrows WO today 2x 1mile @ Z4... All good... however recalibrating my Garmin footpod based on historical data and using good steady runs w/o walking data.....made the treadmill even more in error! (footpod reads too fast!)
Maybe I'm just used to doing everything at a hr of 150-160s with spikes to 170 and collapsing in between sets to recover ...even on "aerobase builder multi hr Vids I the past.....might be good to do some real "mid level" intensity work.
http://www.trainerroad.com/cycling/rides/635618-2014-OS-Wk2-Sat-ADV
I swapped yesterday's workout with today's. Boy am I glad I read Jonathon's post about how to persevere when I just wasn't feeling it. Thanks for the mantra Jonathon. I uttered it a few times at the beginning of the workout...and then the workout got easier.
Okay first wko since the Dopey Challenge. Btw that tore me wayyyy down but I'm slowly digging back. Bike ride today followed by 4 mile run. Plan is to jump into week 3 with you all or maybe week 2. Still feeling a little weak but not as sore.
I guess I missed posting the last 2 bike workouts...@Gordon- took your advice, worked out a week, consulted with Coach P, and figured it all out (yeah right!)
Vo2 bike wko (IFs in the notes): http://connect.garmin.com/activity/432713525
Saturdays ride: http://connect.garmin.com/activity/432713567
The bike workouts have already been hard for me. I guess I wasn't on my bike that much this fall or into winter doing the Run Durability 1/2/3 plan up to this point, but these workouts are hard for me. Which is good, I guess, because I have a lot to gain hopefully!
I had to move yesterday's ride to today due to the 1/2-marathon I did with my wife...
Bottom Line --- if it weren't for the accountability of this board, I am 100% sure that I would not have completed today's ride. It was only because I knew that I would be posting my workout that I continued. Most of the ride was out of the aero bars, feeling crappy (headache), but I felt compelled to KEEP GOING. (and that, my friends, is one of the many, many reasons why the OS groups are such a huge benefit of EN).
As I am putting myself in Run Jail until I see the podiatrist, I am hitting up CoachP on the micro thread on what bike and/or swim I ought to substitute in the meantime.
Rest well, my friends.
Saturday's bike segment went pretty well. Hit my power zones but fatigue was def present near the end of my 75 mins. Taking most of Dec off due to illness and travel has me really playing catch up in the first couple of OS weeks, and feeling the pain too!
Feeling strong, but glad there is no run or bike tomorrow.
10' FTP x2 at 1.01
15' 80-85% x2 at .87
Starting to feel better on the bike after the 7 week post AZIM break
2 x 10' @ z4 --- 208 watts (IF 1.02) for both
2 x 15' @ z3 --- 175 watts (IF .86) for both
rode at my LTF gym and realized about 15' in that the "stages" on the bike would give me everything I need to do the EN wo instead of following the instructor. So my attempt was shortened but was a decent stab at my second OS workout on the bike.
6' at TH, 10' at TH and 15' at Tempo.
My watered down FTP guestimate worked pretty well, but of course I don't have the fatigue of you all, nor did I do the whole wo. My run was great afterwards (still not able to run harder paces yet, but I did bump pace as the run went along) so I am hopefully I am getting a bit of strength back and I can do the workouts.