Got home from a long day at work, followed by a networking event. Hit the door and just didn't have it in me. Picking up today's workout tomorrow, take it from there.
4 x 4' at Z5 power. This went well for me. I was definitely tired in the morning from last night's track workout and then waking up at 3:30am and not really getting back to sleep.
Had planned to do it over lunch at about 12pm, but work was busy until about 1:30pm. I was a bit concerned I would bonk but had been snacking so was ok there. Followed my current fueling of (holidays) chocolate and Perform. Energy was great. Achilles better than Tuesday.
Great work everybody. Thursdays are tough! Got my 5x5s in and was at least close to 1.1. 4th interval I was definitely dragging. I'm going to blame the stop lights . My intervals were 1.11, 1.08, 1.12, 0.97, and 1.08
@Kim Just poking ya! You still got them in! Good job. They aren't the same because the longer duration is harder than a repeat of shorter but you still did the workout!
Did Saturday bike wko early this morning. Was set to do 90 min including 2 x 20' intervals, but Trainer Road took mercy and had them as 2 x 18' (although they are titled in TR as 2 x 20' for INT). I think some folks had this problem last week too. I'll mention somewhere else to the coaches and hopefully it's corrected before you guys hit it tomorrow....you can thank me later....hehe.
In any case, it was a good workout. I finished them as 1.0, 1.0, .84
And by the way, the probs I had earlier in the week with my cycleops power beam and TR were 100% caused by using TR with the joule. Problem was solved today and everything worked smoothly. Run will be done later.
I missed my workouts Wed & Thurs. I was installing the floor in the new "Pain Cave". Two solid days of hard work not specifically gear towards running or riding and my body is paying for it. I couldn't open a can of salsa now if you paid me. The good news is the Pain Cave is about 98% finished! I have my bike and the Mill of Dread set up and ready to go.
I also got to use the new "Pain Cave" today. I did a 4 X 5 min ride with the goal of 110%. Even as bad as my legs felt to start I still came close for all intervals. I hit 297 NPW - 111%, 298 NPW - 111%, 288 NPW - 108% & 292 NPW - 109%
@Gonzo I look at age from this perspective. How many 20 year olds can do what you are physically capable of doing NOW. Not many young man!!!!!! Have a great one and NO DRINKING.
Happy Birthday @Gonzalo - With your numbers, you'll fit right into the front end of 40-44 bracket
I had a rough ride last sat - lowest point of my bike rides in the OS (lack of energy/poor output) and Tues was rough too..but today the tide turned. Thrilled to hit my numbers - 1.10 / 1.10 / 1.09 / 1.10 and SS of 0.86. Breaking Bad Season 3 Episode 2 helped keep my mind off the 13' SS interval. Tomorrow should be interesting..
Just did Thursday's ride. Prior to the ride I had bumped up my FTP from 197 to 210 based on overachieving on all my intervals and quick recovery for my heart rate. Even after doing so, with my new FTP number, for my 4x4, the IF's were 1.13, 1.13, 1.11 and 1.16. for my last interval, average was 250w, (243w np) based on that, i think my FTP will go higher still once I do a true test. I've got an ambitious goal of 225w for the end of OS, up from the 165 I started with. Once I hit that 225, that'll give me a 36% gain from the start of the OS. I know the numbers sound crazy, but it just goes to show how bad of shape I was in going into the OS.
2 more weeks here folks, lets keep it all going strong.
The new Pain Cave is part of the entire basement remodel. Although my wife doesn't race, she is fitness conscious. There is definitely room for a group. Only problem is the commute to the race would be in the 4 hour range. Maybe when I retire I will start a training center. Really, after we looked at all the stuff we had stored in the basement for years but never used we said lets make that space usable and comfortable. My wife and I did a lot of the work.
Wasn't able to follow the prescribed wko's this week as my beloved PM is back in NJ and I'm stuck enjoying high-60s sunshine in NorCal. Got a solid bike in yesterday on a spin bike (45' at a solid effort and then another 45' spin class with Mr Ultraman/Ironman for 1hr30 min in total). Headed north from SanFran with my wife where we spent last night and today in Sonoma. This afternoon, we rented bikes and checked out the environs -- not much of an effort, but fun to actually bike outside for once. Added 12' of core work -- I'm partial to week 3 of the Core Challenge schedule. Now for a redeye flight to Newark and back to reality. Tomorrow's FTP ride should be interesting!
Not only my leg but also my complete body feels fat, slow and ugly today ... no idea why as I had almost a day of rest yesterday just doing my 1k-TT swim but maybe the cumulative fatigue is now catching up to me.
Well anyhow I somehow managed to get ugly thing done but all intervals on the lower end.
Comments
Got home from a long day at work, followed by a networking event. Hit the door and just didn't have it in me. Picking up today's workout tomorrow, take it from there.
4 x 4' at Z5 power. This went well for me. I was definitely tired in the morning from last night's track workout and then waking up at 3:30am and not really getting back to sleep.
Had planned to do it over lunch at about 12pm, but work was busy until about 1:30pm. I was a bit concerned I would bonk but had been snacking so was ok there. Followed my current fueling of (holidays) chocolate and Perform. Energy was great. Achilles better than Tuesday.
1 - 1.14 IF
2 - 1.09 IF (not sure what happened here...)
3 - 1.17 IF
4 - 1.23 IF
Happy Birthday Gonzo!
In any case, it was a good workout. I finished them as 1.0, 1.0, .84
Total 90 min / np 199
http://www.trainerroad.com/cycling/rides/633034-2014-OS-Wk12-Sat-INT
And by the way, the probs I had earlier in the week with my cycleops power beam and TR were 100% caused by using TR with the joule. Problem was solved today and everything worked smoothly. Run will be done later.
Good day all!
Makes me feel less old ! : )
Did my firsl 5 miles as an 40 yr old today in snow showers as a catch up for Z1 Thu run (40 mins including strides)
http://connect.garmin.com/activity/431302250
Now to rest and celebrate with the family
I missed my workouts Wed & Thurs. I was installing the floor in the new "Pain Cave". Two solid days of hard work not specifically gear towards running or riding and my body is paying for it. I couldn't open a can of salsa now if you paid me. The good news is the Pain Cave is about 98% finished! I have my bike and the Mill of Dread set up and ready to go.
I also got to use the new "Pain Cave" today. I did a 4 X 5 min ride with the goal of 110%. Even as bad as my legs felt to start I still came close for all intervals. I hit 297 NPW - 111%, 298 NPW - 111%, 288 NPW - 108% & 292 NPW - 109%
Happy Birthday @Gonzalo - With your numbers, you'll fit right into the front end of 40-44 bracket
I had a rough ride last sat - lowest point of my bike rides in the OS (lack of energy/poor output) and Tues was rough too..but today the tide turned. Thrilled to hit my numbers - 1.10 / 1.10 / 1.09 / 1.10 and SS of 0.86. Breaking Bad Season 3 Episode 2 helped keep my mind off the 13' SS interval. Tomorrow should be interesting..
http://www.trainerroad.com/cycling/rides/633968
Mike
Yesterdays Ride today as I continue to lag behind the folks with a better work ethic than me. My goodness these got my hear rate JACKED!
2014 OS Week 12 Thursday
Intermediate Bike 1.16.14
Time
Avg HR
Max HR
Cadence
(NP)
Avg Power
IF
0:25:00
126
134
99
156
152
51%
EN Warm up
0:12:00
132
137
91
198
198
65%
0:05:00
155
166
95
327
330
108%
Interval Goal 110%
0:03:00
131
166
90
168
166
55%
0:05:00
164
173
96
333
335
110%
Interval Goal 110%
0:03:00
138
172
94
177
160
58%
0:05:00
165
173
94
317
320
105%
Interval Goal 110%
0:03:00
146
173
85
163
158
54%
0:05:00
167
176
90
321
325
106%
Interval Goal 110%
0:03:00
135
175
94
146
135
48%
0:13:00
160
164
92
254
254
84%
Interval Goal 85%
0:07:00
143
163
88
196
189
65%
1:29:01
149
176
92
265
241
87%
Happy Birthday Gonzo!
1.02, 1.01,1.02, 1.05, SS 1.06
Woot!!
2 more weeks here folks, lets keep it all going strong.
@EC. Very nice Edwin. Enough space for the IMLP group too!!
~Bill
The new Pain Cave is part of the entire basement remodel. Although my wife doesn't race, she is fitness conscious. There is definitely room for a group. Only problem is the commute to the race would be in the 4 hour range. Maybe when I retire I will start a training center. Really, after we looked at all the stuff we had stored in the basement for years but never used we said lets make that space usable and comfortable. My wife and I did a lot of the work.
@Gonz, happy birthday dude -- glad you're out of my AG
@Edwin, kick a$$ pain cave -- really nice!
@Ray, your enthusiasm is infectious. I nominate you as NOS Mojo-monster!
@everyone -- stellar work, we're almost there!!
Wasn't able to follow the prescribed wko's this week as my beloved PM is back in NJ and I'm stuck enjoying high-60s sunshine in NorCal. Got a solid bike in yesterday on a spin bike (45' at a solid effort and then another 45' spin class with Mr Ultraman/Ironman for 1hr30 min in total). Headed north from SanFran with my wife where we spent last night and today in Sonoma. This afternoon, we rented bikes and checked out the environs -- not much of an effort, but fun to actually bike outside for once. Added 12' of core work -- I'm partial to week 3 of the Core Challenge schedule. Now for a redeye flight to Newark and back to reality. Tomorrow's FTP ride should be interesting!
@Mike I guess you missed the alcohol thread about drinking and training. Unless you are purely sightseeing in Sonoma!
Ok folks this was an ugly one today
Not only my leg but also my complete body feels fat, slow and ugly today ... no idea why as I had almost a day of rest yesterday just doing my 1k-TT swim but maybe the cumulative fatigue is now catching up to me.
Well anyhow I somehow managed to get ugly thing done but all intervals on the lower end.
Entire workout: 1:30 / NP 282 / TSS 120 (0.89)
20' - NP 308 (0.98)
20' - NP 305 (0.97)
10' - NP 303 (0.96)
http://tpks.ws/Ej0K
http://www.strava.com/activities/107162701
Will skip my planned run today as I really don't feel like I need more fatigue right now