NOS 2014 Week 12, Bike wkos - bring it home!

Joe Hallatschek

As I sit here at the San Antonio Airport, I noticed that this thread has not been fired up! So, here we go.

As you probably have figured out, this is the last week you'll have an opportunity to make gains on the bike before we start to taper! Make every workout count!

I'll be at Fort Dietrick, MD this week for work and so I'll focus on my run this week. I'll check in on this thread to see how we are all doing! I am amazed at some of the workouts that have been posted and am looking forward to hearing what they have been doing in addition to the posted workouts, e.g., rest, nutrition?

Keep healthy and bring it on home!

Mark Maurer

I'm already in week 13 because I'm doing a half marathon on the 25th and Coach P said this is the way I should hack it. So I'll report back from the future and let everyone know how it is.

Steve boer

Just banged out the tuesday workout (on my 2nd attempt). Finished my 25 minute EN workout earlier when my wife called and said "I'll be home in 15, lets go out for lunch". Obviously i wasnt going to make an attempt as earning SDU vs SAU, so i jumped a quick shower and off for a nice sushi lunch. A couple of hours later, went for a 2nd go of it, 25 minute warmup #2 (heart rate was 5-6 BPM lower than earlier), then on to the main course. Beat all my intervals:
10' 1.02IF
12' 1.05IF
8' 1.06IF

i honestly can say that I love the multiple shorter intervals (as opposed to the saturday WO of 2x18)
http://connect.garmin.com/activity/429678494

Brad Marcus

Shuffled my wko's up a day again in planning for some expected family skiing next weekend. Not sure how smart this was on very tired legs after really pushing my wko's over the weekend. Anyway I noticed that the INT plan read 80' bike and I started using trainer road today which gave me a 60' wko. I looked at this as a gift and rode for 60' followed by a 35' z1 with strides. The 60' FTP ride was mentally and physically tough for me today. Here's my data:

FTP goal 225

12' WU
10' @ 1.0 (225)
15' @ 1.0 (224)
10' @ 1.0 (224)

Total 1hr @ .90 (np202)

http://www.trainerroad.com/cycling/rides/620611-2014-OS-Wk12-Tues-INT

Mark Cardinale

Have a crazy work day tomorrow so banged out the tuesday bike today.  For the first time with my new FTP i've been able to slightly overachieve my target watts.  It's funny…..2 weeks ago i was considering bumping back my FTP because i was struggling so much and now i'm able to not only hit, but over reach my targets.  There's no doubt about it…Work really does Work!  

Todays numbers:

10' @ 1.01 (250)

15' @ 1.04 (255)

10' @ 1.03 (253)

IF.92  NP 227

http://www.trainerroad.com/cycling/rides/622090

Mike Weinmann

@Mark -- fantastic work. Really cool to see you hit & exceed the numbers? Seems you are focusing on rest. I'm making more of an effort in that department this OS as well and it seems to be paying off.

Mark Cardinale

@Mike - Thanks, Man!  Rest and recovery has been big.  Lots of sleep and when possible i have tried to time my workouts to allow for maximum rest in between.  If only work wouldn't get in the way of my training

Mark Maurer

@MC. So true about work. I haven't been able to figure out a way to get paid for playing around except for a year when I was a bicycle test rider.

Joseph Lombardi

Great work guys....I have started to consider non-EN Work...as Rest!...lol...I got this from an article in Triathlete Magazine...if I can find it I will post the link...its quite good.

Todays Intervals went well...hit the high end of my range....and felt strong....

...will run at lunch again.

Rock on Team!

Ralph Moore

I see you guys talking about "banging out" these workouts but I feel like they are banging me.

10'/ 1.02
15'/ 0.96
10'/0.97

ouch

Edwin Croucher

I agree with Joe. If I'm not pedalling or running, I must be resting.

Joseph Lombardi

I like this article on work-life balance by Jesse Thomas...

http://triathlete-europe.competitor...ersonality

 

 

Mike Weinmann

Adjusted wko this morning due to work travel. 30' run along San Francisco Bay and a spin class at the local gym -- instructor has apparently completed 30 Ironmans -- couldn't stay after to check him on the facts.... Hopped on the bike early and got a total of 60' in. Amazingly, I was able to hit 800+ watts!! Gee, you think the PM calibration might be off?? In any case, there were lots of short, intense intervals, so may try to get some FTP work in on Thursday (treat today as vo2 day). Not ideal, but staying relatively on plan. Good luck all!

Phil Mills

I had a difficult time hitting the interval paces this morning - 10' - 12' - 8'. It was a struggle to get up to and maintain my HR target on the first set. Gearing and cadence were the same as in previous w/o's. I extended my WU to bring up the HR. The second interval went better, but was still a struggle to maintain HR and I was running on empty by the end of the third.

I fueled more than on any of my previous w/o's, though I did use a different brand this go around. Followed w/o with chocolate milk for recovery helped a bit, but I still feel like I'm running on empty.

Shaughn Simmons

http://www.strava.com/activities/106330159

Check off one more dead monkey for this morning's 12 / 20 / 12 Z4 work.............

Damn that hurt!

 

@ Joe - great article!

Brenda Ross

done at 1.01, 1.01 and 1.02. Run will be later.

zwuba

Holy cow this was HARD ... that gorilla wasn't easy to beat down but he LOST
Did next weeks workout so intervals were:
15' @ 0.98
20' @ 0.97
15' @ 0.98
Total workout 1:28 / TSS 118 (0.90) / NP 283

http://www.trainingpeaks.com/av/KC7SPEVYQNNAVSANJOFLV5VP6A

bmr94539

Yes, very hard as usual. Used to think Tuesdays were better than Thursday's 5x5 intervals. Not so sure anymore. I'm also in week 13 now. 15/20/15 minute intervals at .96 / .97 / .96. NP for the ride was 230.

oscar_p

New battery's in PowerTap and off we go for another Gorilla session
10m @ 0.97
15m @ 0.98
10m @1.02
10m @ 0.84

From previous folks it looks like FTP jumps are a-coming

Edwin Croucher

So I met the gorilla everyone has been talking about. He is no joke.Round 1 was was tough by I really handled him. Round 2 was a full on cage match. It went back and forth, but I think I finished on top. Round 3 was a death match. I am bloody but still standing. Round scoring went 1.01 IF, .976 IF & .968 IF. I'll be ready for him tomorrow.

Mark Lane

Felt pretty good today.

10'@1.01

15'@1.0

10'@1.0

plus 15' abp @ .81

 

 

Jan Schorpion

I'm feeling strong. Hitting my targets is easier and more sustainable. I think I'll be in for an FTP jump next week. Im in week 13, exiting the OS after next week. Was unable to do last set, the wifey is sick so 3rd set is taking care of her all night. 

Mark Stahlkopf

I'm doing the bike focus hack so today is a Saturday ride for me:

• 20 @ 1.0
• 20 @ .99
• 10 @ .98
• 12 @ .85

These Tuesday rides are hard but, I seem to gat stronger throughout week.

[Deleted User]

That went better than expected. I was concerned that yesterdays run would affect todays ride. I hit all my numbers and got the full 1:20 in. 1, 1.01, 1.01. http://tpks.ws/feyi

kimmydct

Mark- That ride sounds rough! Nice job!

I did my "let's get this done as fast as possible" hack since I didn't get down to the bike til 7:30 (late conf. call then 1:30 commute cuz people can't drive in the rain) , so instead of 10', 15' and 10, I did 18' and 17'. As per usual, after the rest, I have difficulty getting my cadence/gear groove back. Managed the 18' @ .97IF and 17' @ .94IF. No run.

Gonzalo Canteros Paz

Great Job all ! I see awesome workout results from everyone



@Kim, I also only got in the bike around 8 PM after long day and commute...



Goal was the AdvOS Tue FTP (231W) ride 12' + 20' + 12' . Hit all above 95%, so I am happy although I was really tired at the end



Breakdown of what I did (Total time 1hr 20 min):



Int#1 : 12' @ 230W (1.00)

Int#1 : 20' @ 226W (0.98)

Int#1 : 12' @ 225W (0.97)



http://connect.garmin.com/activity/430206515



now...trying to decide to have a late night run or not...

Mark Maurer

Well the week 13 Tuesday bike looks a lot like the week 12 bike. I really didn't want to get on my bike after work.  I got up at 4 this morning to do the run before work and I had meetings all day from 9 until 4 and didn't get my lunchtime nap. However, when I got home I turned on the computer and fired up the computrainer and climbed on. The first interval was difficult but not has hard as three weeks ago, the second was hard just because it was longer, and the third was difficult but I wasn't about to die. I wanted to negative split it and I did.

1 - IF 1.00

2 - IF 1.01

3 - IF 1.02

I have to do the run tomorrow in the morning so I just cooled down after the MS to start recovering.

Gonzalo Canteros Paz

@Mark : Excellent work and a looong day!

Mark Maurer

Thanks Gonzalo. I have another long day tomorrow too that includes giving a presentation on the evening about 40 miles from here. I see caffeine in my future. :-D

MikeInNH

Tuesday Bike - Legs were filled with lead after pushing Sunday run to Monday, but numbers were much better than the train wreck on Saturday.

Breaking Bad - Season 2 EP 13 and Season 3 EP 1 helped to keep the attention away from the fatigue..sort of.

MS Int IF - 0.99 / 1.00 / 0.99

Mike

Larry Pfeffer

I am a day off this week due to some scheduling issues. Got the Tuesday bike in this am.

Int 1 - 0.97
Int 2 - 0.98
Int 3 - 0.96

No time for the run this morning. Hope to get it in tonight after work.