NOS 2014 Week 13, Bike wkos - Hold on!
Although this is the week before test week, my bike workouts are at the same intensity as the last week! 
So, I'll take this as another week of gains before I get to lay it all down to see how much I've improved since week #1. 
In this week's video/podcast, Coach Patrick says that this part of the season might be your highest bike FTP for the whole year if you are transitioning to the IM or HIM plans. For those that are moving to the SC or GF plans, you'll see these same workouts again and then some and therefore will have other opportunities to test higher!
Bottom line - time to absorb one last week of hard workouts! Keep the mojo going 
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Comments
Is there a protocol for swim camp? I just reviewed my season road map and wasn't sure if there are specific wko for it. This will be my first "SC"
Training Plan > My Plan > Add/ Change plan button.
I'll just want to share my experience from last years JOS + GetFaster as I see many that may find that interesting.
I did JOS last year for 9 weeks directly followed by only 4 weeks of the GetFaster plan.
Test JOS Week#1: 296W @ 76,1kg = 3.89W/kg
Test JOS Week#8: 320W @ 77,2kg = 4.15W/kg
Test GetFaster Week#4: 320W @ 75kg = 4.27W/kg
So the GF plan didn't boost my FTP nominal value but a pretty good bump on W/kg for just 4 weeks is very impressive!
To all the peeps here that haven't yet done a GF ... this plan is absolutely no joke and i was really crawling out of my pain cave 2 or 3 times after the long bike workouts (long FTP intervals followed by Z5 repeats and extended to 2,5h @Z3!)
I have to say that the swim workouts in the GF plan were really a pain for me as a pretty bad swimmer and they caused a lot of additional fatigue which may have been too much for my body at that point of the season last year ... we will see how 2014 compares to 2013 especially that new Swim-Camp should be a big benefit in my opinion
Ray I'm pretty sure you'll catch up much faster than I can think of now ... this is the motivation that keeps me turning the crank
But in any case you will come out of the GetFaster A LOT fitter than you may now expect
High Spin recovery ride today. These seem to help me flush my legs and a good excuse to ride everyday!
Split
Time
Avg HR
Max HR
Cadence
(NP)
Avg Power
IF
1
0:15:00
116
122
100
120
120
40%
2
0:15:00
128
138
105
175
175
58%
3
0:15:00
136
142
103
214
214
71%
4
0:15:00
140
144
105
223
223
74%
Summary
1:00:02
130
144
103
194
182
64%
Moved my tuesday bike wko to monday because today was a day off from work and doing it today meant i could do it at my convenience vs. waking up early on a work day. That means tomorrow is my rest day and man am i ready for a break. Today's ride was similar to previous….Started strong but it took increasingly more effort to hold power. What's funny is that i was able to do a 6 mile Z2 run later in the day and felt pretty good all the way through.
Today's #'s
10' @ 1.01 (249)
15' @ 1.01 (249)
10' @ .99 (245)
Total IF .9
Early am wake-up to get the bike set in:
15' @ 95%
20' @ 96%
15' @ 97%
2' @ collapse...
Had some doubts creeping in on #1 and #2, but ignored the leg fatigue and pushed through. As per usual during this last few weeks, got out of the saddle to mash for parts of the last 5' of #3
headed to Vegas for a conference the next few days. will try to avoid too much play and get my runs in later today and tomorrow!
Good luck all!
@Ray -- were there any team EN PSAs against gambling during the OS that I missed ??
10 min at IF 1.01
15 min at 0.96
final 10 at 0.95
Probably should have reconsidered that long run Sun.
OR may be just suck it up and quit whining.
Yeah, that's the ticket....
@MW No but now you have me thinking!!!!! Been there too!
15' = (IF/Pwr) 1.01/294
20' = 1.00/290
15' = .97/281
In almost an exact amount, with a week off because of a business trip, I am 10 watts lower at the same AVHR. Amazing how fast you can lose it! Will try and get in an aqua-jog in-lieu of a run today at lunch or after work. Feeling just a twinge of tendonitis in the ankle - now is not the time to be a hero!
Here kitty kitty. Where are you Big John and DJ?
@Stefan where did you go?
Even had to insert a little break in the last 15' segment.
Did the intervals @ 0.97 / 0.97 / 0.96 but RPE was somewhere at Zone 6
http://tpks.ws/dJzV
http://www.strava.com/activities/108014825
Right now I don't even dare thinking about that 3x1mi @ Z5 run tomorrow ... OMG please help me there!!
@Stefan I am only doing Intermediate! Great job! I thought maybe you passed out at the keyboard. Little did I know you just stunk up your house and had to shower.
It was almost that ... I was typing the first post on my phone lying in the bathtub - I was unable to type anything else
Came home late, skipped dinner, kids to bed, hopped on bike. Died - my hardest ever session due to lack of fueling.
10m @ 0.98
15m @ 0.99
10m @ 1.00
15m @ 0.80
Such a muppet!! Not doing that again.