@Ray, nice ride man, pushing some big numbers around! Don't worry, no crash dieting for me. I know if I don't fuel my body properly I fade real quick, especially on the bike!
Beth- I hear ya re: bummed about being indoors for quite awhile longer. GGRRRR
Phil- Prob a good idea to cut the WKO and nip it in the bud!
Stefan- Ouch @ Z6 HR! Hope you enjoyed your bubble bath!
Graham- Impressive work considering the lack of fueling!
JD & SS- Way to go! i agree that they seem mentally easier. Once you hammer out a few sessions with 18 and 20' intervals, everything seems easier!
Didn't have high hopes for tonights WKO but it surprised me.
10' @ 1.00IF 15' @ .972IF 10' @ 1.00IF
That was my best bike WKO since getting the new zones several weeks ago.
For the run, I didn't read the detail and assumed for some reason it was to be Z1 but it was supposed to be Z2. Did 3.5mi @ 11:22 pace. Def. could have done the last couple of miles a wee bit faster (prob not Z2 though) but I thought I was being a good girl sticking to the prescribed zone. Doh!
15-20-15 @ .95,.96,.95. cut back to 95% tonight because I need to recover some from the weekend. Tomorrow's run should be interesting.
I did a 64 mile ultra this past weekend. Its an trail run/hike race in the snow (no snowshoes) so my body didn't get pounded like a road race or even a summer trail ultra. Rested yesterday & legs are feeling good today so I did the bike. Not sure how I should handle tomorrow.
Bike Done! I was going to complain about how tough the bike was tonight after doing my z5 run this morning.....then I read Mark's post about doing his bike today after a 64mile ultra...that's hardcore. I wouldn't be walking now much less riding the bike. Props to you Mark!
Happy I finished the bike tonight, although my body is not used to wkos at this hour. Hit the targets and ready to shower and lie down:
Wow, just reading these posts makes me tired because I remember how they felt last week. I'm on week 14 so I got a little respite today as I only had to do 3X8' (4) at FTP. They seemed relatively easy especially after last week and the Saturday ride. Oh well, I get to do the bike test on Thursday so we'll see how I feel after that.
Cheers.
Oh yeah, the numbers... 1-IF1.00/VI 1.00, 2- IF 1.01/ VI 1.00, 3 - IF 1.01/VI 1.01
I am tired! It surely cannot only be Tuesday. More sleep and less stress I think are required here... Anyway, I did 30 minutes of running at lunchtime versus the 40 planned and also did it at an easier pace. I decided it wasn't going to help if I really forced myself. Instead, listen to the body and adapt. Managed a few strides too, but the heart was just not in it today. Tonight, I dragged myself to the tri club group trainer ride and, perhaps it was the group setting, but it actually went pretty well. My new position on the bike after the fit at the weekend seemed to give me about 10% more power so that is awesome news.
@ David, my wife and I did the HIM there last year and really enjoyed it. it is a well run race. If we do it this year well probably race one day and volunteer the other, just haven't figured out the order yet. z But the book for on Saturday night sounds like a lot of fun especially of they bring the beer kegs over with them! :-) Which makes it seem like it would be better to race on Saturday and volunteer on Sunday.
Week 13, as alluded a day off. Well time to get the bike on. Was feeling a little off before getting on the bike. So a cup of coffee and a snack was needed. In all: 15 min - 1.01 20 min - 1.01 15 min - 1.00 I will take it and run, had to work really hard to make this happen even with a day off, but it is done !
I swapped Monday's rest day and Tuesday's brick. Too hard to pass up a group trainer brick. Both felt great - the ride was a slight variation from my training plan but close enough so that I could ride with the group and still get something close to what my plan called for. Got them done despite the freezing weather. Rest day yesterday was much needed!
I did the Frozen Otter Ultra Trek. www.fatotter.com/event/2014-frozen-otter-utra-trek
Funny story, I was reading a blog form one of the past participants & he was talking about "all the training" he did to prepare himself for this race. I just laughed and said to myself "all I did was the Nov. Outseason".
I'm on week 14, and a day ahead since my HM is on Saturday. So today was bike test day. Managed to up my FTP from 255 -> 260. Not huge, but I'll take it. Puts me at about 3.4 W/Kg.
Also got myself a day ahead here so I ski on Saturdays...although this schedule is starting to beat me up a bit! I did the FTP bike wko last night and the Vo2 wko at lunch today. Struggled mightily to hit my targets today but I somehow I managed:
Final 5x5' Z4++ is D*O*N*E This one was surprisingly the "easiest" of all these workouts - I didn't felt that strong when I hopped on the bike and I was mentally prepared for one of the badest cage-fights but it wasn't that hard at all.
Intervals: 1) NP 343 / IF 1.09 2) NP 338 / IF 1.07 3) NP 341 / IF 1.08 4) NP 340 / IF 1.08 5) NP 342 / IF 1.08
Off to a good start this morning. Had the 4 x 5 min intervals and tried to gradually increase each one. Success with IF's of 1.09, 1.1, 1.1 and 1.11. Pretty happy with today so far, so I will celebrate with a skate ski after school. Second week of crazy temps up here - +10 Celsius today and light until 5:30 pm.
Bike test today for me also. Did not go as planned. Best 20 minute effort was actually 2 watts lower than my last test. HR was too high throughout. 3rd 5 minute section killed the test. Could not push hard enough in the last 5 to bring it up. I may have gone too hard in the beginning 5 mintues. Oh well, sometimes the Gorilla wins.
5x5' workouts NOS 2014 1) Dec 26, 2013 - NP 280 / IF 0.89 2) Jan 2, 2014 - NP 289 / IF 0.92 3) Jan 9, 2014 - NP 292 / IF 0.93 4) Jan 16, 2014 - NP 290 / IF 0.92 5) Jan 23, 2014 - NP 291 / IF 0.92
I have been tired all week, so I knew this ride was going to be tough, or should I say this cage fight. I did come out on top, but just barely. I completed my intervals at 1.01, 1.11, 1.10 and 1.09 and followed that with 14min at .89. Looking forward to rest day.
@stefan - you are a BEAST with those numbers @Ralph - me too... 3w/kg is a looong way off Was still sore after yesterday's run, & came home late from work, knackered. Had some dinner, chilled out with kids and missus, but still wasn't 100% ready. Result - mental head games on the bike. Beat the gorilla... Again. The OS is teaching me mental toughness for sure. MS 4x5 min @ 1.11, 1.10, 1.10, 1.09. Av 235w for the set.
Already thinking about next weeks FTP test - what number should I be aiming at hitting - the Thurs Vo2 test numbers or sat 2x20s or tuesdays 4x8s.? I'll set TR to that level.
Had what I thought was a great MS, until I realize that it was supposed to be 4x4' and not 3x4'. Total brain fart, considering I had the w/o posted to the cycle.
The three intervals I did complete felt great with plenty of gas in the tank. I now know why. I actually finished out the 60' in Z4 instead of Z3. Oh well. I really need to figure out an option to train with power, as HR is a much too variable metric to hit. I was at the gym for this set and averaged out my power for intervals.
Numbers close to what they were last week. I hope that is a good thing. Kept wko to warm up and MS. Afterwards, I gave blood for the first time! Feeling super tired and can't wait to go to sleep! Stay warm ~ the polar vortex is baaack!
Comments
Tues bike and run complete:
Bike: http://www.strava.com/activities/108094682
Run: http://www.strava.com/activities/107972438
Keep Moving Forward all!!
Beth- I hear ya re: bummed about being indoors for quite awhile longer. GGRRRR
Phil- Prob a good idea to cut the WKO and nip it in the bud!
Stefan- Ouch @ Z6 HR! Hope you enjoyed your bubble bath!
Graham- Impressive work considering the lack of fueling!
JD & SS- Way to go! i agree that they seem mentally easier. Once you hammer out a few sessions with 18 and 20' intervals, everything seems easier!
Didn't have high hopes for tonights WKO but it surprised me.
10' @ 1.00IF
15' @ .972IF
10' @ 1.00IF
That was my best bike WKO since getting the new zones several weeks ago.
For the run, I didn't read the detail and assumed for some reason it was to be Z1 but it was supposed to be Z2. Did 3.5mi @ 11:22 pace. Def. could have done the last couple of miles a wee bit faster (prob not Z2 though) but I thought I was being a good girl sticking to the prescribed zone. Doh!
15-20-15 @ .95,.96,.95. cut back to 95% tonight because I need to recover some from the weekend. Tomorrow's run should be interesting.
I did a 64 mile ultra this past weekend. Its an trail run/hike race in the snow (no snowshoes) so my body didn't get pounded like a road race or even a summer trail ultra. Rested yesterday & legs are feeling good today so I did the bike. Not sure how I should handle tomorrow.
http://connect.garmin.com/activity/433884805
Goal was 15min / 20min / 15 min at FTP 231W
Did :
Int#1 : 15min @ NP 230W = 1.00
Int#2 : 20min @ NP 230W = 1.00
Int#3 : 15min @ NP 232W = 1.00
Right on the top end of the Target !
@Ray : No more age excuses ! : )
Bike Done! I was going to complain about how tough the bike was tonight after doing my z5 run this morning.....then I read Mark's post about doing his bike today after a 64mile ultra...that's hardcore. I wouldn't be walking now much less riding the bike. Props to you Mark!
Happy I finished the bike tonight, although my body is not used to wkos at this hour. Hit the targets and ready to shower and lie down:
10' @ 1.0
15' @ 1.0
10' @ 1.0
16' @ .84
http://www.trainerroad.com/cycling/rides/647529
Nice work everyone! Goodnight...
Wow, just reading these posts makes me tired because I remember how they felt last week. I'm on week 14 so I got a little respite today as I only had to do 3X8' (4) at FTP. They seemed relatively easy especially after last week and the Saturday ride. Oh well, I get to do the bike test on Thursday so we'll see how I feel after that.
Cheers.
Oh yeah, the numbers... 1-IF1.00/VI 1.00, 2- IF 1.01/ VI 1.00, 3 - IF 1.01/VI 1.01
Anyway, I did 30 minutes of running at lunchtime versus the 40 planned and also did it at an easier pace. I decided it wasn't going to help if I really forced myself. Instead, listen to the body and adapt. Managed a few strides too, but the heart was just not in it today.
Tonight, I dragged myself to the tri club group trainer ride and, perhaps it was the group setting, but it actually went pretty well. My new position on the bike after the fit at the weekend seemed to give me about 10% more power so that is awesome news.
15 min - 1.01
20 min - 1.01
15 min - 1.00
I will take it and run, had to work really hard to make this happen even with a day off, but it is done !
I swapped Monday's rest day and Tuesday's brick. Too hard to pass up a group trainer brick. Both felt great - the ride was a slight variation from my training plan but close enough so that I could ride with the group and still get something close to what my plan called for. Got them done despite the freezing weather. Rest day yesterday was much needed!
@Dawn:
I did the Frozen Otter Ultra Trek. www.fatotter.com/event/2014-frozen-otter-utra-trek
@mark - amazing recovery to be jumping on a bike a couple days later and hitting the numbers you did..Wow! That is dedication!
I did the Thursday ride today because I will be taking a few days off to ski and I had a short window.
MS 1.09 / 1.10 / 1.11 / 1.11
SS 0.87
Felt great. I was surprised that I felt as good as I did with back to back rides.
Mike
Also got myself a day ahead here so I ski on Saturdays...although this schedule is starting to beat me up a bit! I did the FTP bike wko last night and the Vo2 wko at lunch today. Struggled mightily to hit my targets today but I somehow I managed:
4 x 5 min Intervals as: 1.09, 1.08, 1.10, 1.10
followed up with 14' @ .84
http://www.trainerroad.com/cycling/rides/649355
@Bryan - a bump is a bump - congrats! Good luck on Saturday.
4x4' at 1.05, 1.04, 1.04, 1.02
Counting on holding this during test out.
This one was surprisingly the "easiest" of all these workouts - I didn't felt that strong when I hopped on the bike and I was mentally prepared for one of the badest cage-fights but it wasn't that hard at all.
Intervals:
1) NP 343 / IF 1.09
2) NP 338 / IF 1.07
3) NP 341 / IF 1.08
4) NP 340 / IF 1.08
5) NP 342 / IF 1.08
Total workout: NP 291 / IF 0.92
http://tpks.ws/EU2T
http://www.strava.com/activities/108428659
Bike test today for me also. Did not go as planned. Best 20 minute effort was actually 2 watts lower than my last test. HR was too high throughout. 3rd 5 minute section killed the test. Could not push hard enough in the last 5 to bring it up. I may have gone too hard in the beginning 5 mintues. Oh well, sometimes the Gorilla wins.
Dec 13th Test 282 NPW, 91 rpm & 172 bpm
Jan 23rd Test 280 NPW, 89 rpm & 171 bpm
1) Dec 26, 2013 - NP 280 / IF 0.89
2) Jan 2, 2014 - NP 289 / IF 0.92
3) Jan 9, 2014 - NP 292 / IF 0.93
4) Jan 16, 2014 - NP 290 / IF 0.92
5) Jan 23, 2014 - NP 291 / IF 0.92
This was a main set only day.
Was up late last PM replacing the subfloor in my bathroom.
Then this AM Trainerroad needed to update the software.
Running late to work.
Just that kind of day.
5 min intervals at 1.08, 1.11, 1.05, 1.06 .
Tomorrow is another day.
BTW, these watts/kg numbers you guys are putting up are just SICK. If I get to 3.0 you will hear me yelling about it in wisconsin (or Toronto)
@Ralph - me too... 3w/kg is a looong way off
Was still sore after yesterday's run, & came home late from work, knackered. Had some dinner, chilled out with kids and missus, but still wasn't 100% ready.
Result - mental head games on the bike. Beat the gorilla... Again. The OS is teaching me mental toughness for sure.
MS 4x5 min @ 1.11, 1.10, 1.10, 1.09. Av 235w for the set.
Already thinking about next weeks FTP test - what number should I be aiming at hitting - the Thurs Vo2 test numbers or sat 2x20s or tuesdays 4x8s.? I'll set TR to that level.
The three intervals I did complete felt great with plenty of gas in the tank. I now know why. I actually finished out the 60' in Z4 instead of Z3. Oh well. I really need to figure out an option to train with power, as HR is a much too variable metric to hit. I was at the gym for this set and averaged out my power for intervals.
1 - 250w @ 156HR
2 - 245w @ 158HR
3 - 250w @ 159HR
5 x 5 done. Man those last 2 were hard.