I was away for the weekend and didn't have much time to catch up on the forum. I need to read last weeks Jan OS thread to see what y'all have been up to!! I had a wonderful weekend in Maryland visiting with friends and riding in the hills. Good news was that it seems my legs remembered what to do when they saw a hill. The Bad news is my HANDS seemed to forget how to use those things on the back side of the breaks- I think you all call them "shifters"??? HA HA HA! I seriously had a hard time remembering how to shift into the small chainring smoothly! I'm gonna HAVE to get some regular hill practice before TOC!!!
well shoot! okay so duh on me. so I think I should have wireless internet in hotel room right?? and all last night could not make it work.. just for a blip of time so this morning I call and they inform methere is a box with a cord hidden in a drawer so now I have internt just have to sit on the floor with computer on coffee table, cuz when I put laptop on carpet, I lost the con nection!! The drive down was my worst driving experience, no kidding, rain, and I couldn't see the road, then sleet and snow as I approached Tupelo and then Hail as I approached Bham. We saw at least 15 wrecks on the road, lots of cars on the road and then sunshine and since I drive the speed limit well we were in the car all day. I was totally whooped by the end but mykids did great in the car, I just didn't have a map reader! not old enough. I chewed a whole pack of gum! anyways, so I finally get to bed at midnight after unloading our suitcases and going to the groc store and husband calls me at 7:30 a.m.!!! "you are always up and where is the dog kennel?", the young kids then woke up and we drifted back before oldest son calls me at 8 "does Andrew have my sunglasses?".... I grumbled and woke up a bit foul and also knew that it is about 40 out there, cloudy and windy so made the hotel coffee and figured out the internet before I get the mojo to put on tights and long sleeves for a run. OUr room is not on the beach per se, looks like a walk but behind the main bldg. There is a fitness center and so if I had some energy I could go out and check it out! I do have my bike but no kidding it is cold out there!!! so let me check our week's workout and see what is what. m
@Nemo - as I already wrote, sorry to have missed a chance to meet you , but so glad you had tremendous weather for the weekend here. I hope to join you for a ride during your next visit.
my week ended pretty well... did all the bikes, and got some of the weekend run in as best I could,making up for the rest with a swim! I think I'll rejigger the schedule this week to give me some extra healing time - swimming Wed (which is good for the ankle), and running, if I can, Friday. My next 5k test is next week (I'm on week 10 bike and week 7 run), so I want to be ready for it!
Looking forward to starting Week 2 of the bike. Yep- I am dropping out of the bike VO2 work. I just can't hit it hard and with quality for the bike and run at the same time for VO2. I felt great with the TP running during the Power Clinic. So hoping the run VO2 work supports my biking in the "same" way. I am still doing the core work and push ups. This morning I did the Week 6, day 3, column 3 pushups and I swear that it was ALMOST easy. Keeping them up has been easier than I thought and I am amazed that I now consider 60 pushups "not that hard". Looking forward to a massage tonight and then back at real exercise tomorrow. Hope everyone is doing well.
okay to Dan, he has only showed us pics of snow, wrecks and birds with the occasional AZ pics...... and I am about to upload some Spring Break pics! so I have upped the ante and we will see what he can throw down.... I am sure he is gonna say something like "he is working at the firehouse" which we all know they just cook breakfast in there anyways!! lol.... so Week 12 training, tuesday coming up... whatcha got for us Dan, since you so smartly started this thread??? m
Panama City Beach, home of Ironman Florida, I revisit on Spring Break ! with three of my children. I managed a slog jog and took some pics along the way
Monday:
then after my walk, I took the kids into town to find the public beach ... and found the condo where I had stayed at IMFLA so parked my car and out we wandered!
finally at the beach! hair still braided due to the wind! and I found a headband that I use for running and bought in Guatemala in my car so I put that on to keep the hair out of my eyes... my teeny phone in one hand, yeah I know I don't have an IPOD but this thing has lasted for years and fits in my run shorts key pocket! I think I might have been the only "adult" out there and all the kids sorta looked at me wondering what I was doing!
Joshua took these pics but yes I bought a "finishers" jacket while down on my mission trip. it was downright cold at the beach and I had on three layers!! the red flags were up! very windy!
didn't deter Joshua and Grace, my two youngest from enjoying their time.
High school and college kids everywhere! very crowded on the strip... we also did race cars, shopping and a movie!
Woohoo, a smackdown! I love it! Great pics Marianne!
Michele- I did Week 6, Day 1, column 3 of the pushup challenge today and couldn't believe that I made it through. I wouldn't call it "easy" but I was able to successfully complete the entire set. I don't see 60 as easy just yet, but I am amazed that only a few weeks ago 10 seemed impossible and now 30 seems like a baseline. Cool stuff!
OK- it was raining, windy, and cold this AM so I pushed my workout out to the afternoon. I'll report back later!
@Marianne: awesome pics... actually reminded me of when I was there in Nov for IMFL to volunteer and sign up. By the time the race started the hurricane was rolling in (the race was pretty damn windy - the water was super choppy) and it was looking like that on Sunday. Fingers crossed I'll be swimming in glass-like conditions come 11/6!
My workout will be tonight and I'm shocked to say I'm looking forward to the 30/30s. Granted, I've only done them twice, but I like them - breaks up the workouts into bite sized pieces and it goes quickly... no brick for me tonight, gonna wait til the ride thursday to test out my ankle (and do tomorrow's run Friday as a bit of extra precaution).
That reminds me... I think I'm ready to try the push-up challenge - my hand is coming along and I'm out of the brace (finally)... the range of motion isn't back completely, but I can straighten it out... hmm... maybe I'll plan to give it a try on Monday.
I know I just posted, but just checked another forum and found that the coaches answered my Q re: when to leave OS... after week 14 bike and week 11 run (I'm on week 10/7 now). So, 4 more weeks then I jump into HIM. Wow... I'm kind of excited/nervous - but looking forward to getting into it.
Great pics Marianne, I've been to PCB 5x, 3x for IMFL 2x when I was in the air guard. Every time I've been there the place has been so quiet, I'm guessing it isn't that way today though. Since I grew up watching MTV who loved to broadcast live from spring break there in the late eighties and early nineties, I always had visions of it being just a rocking' town.
How did the 30/30s go all? I did the 3x8' (2') @ FTP from Week 2 and thought that I might have to quit. The first one was so hard. I guess I am not quite recovered OR I am having a hard time with the longer FTP work after the VO2 work- which has been an interesting discussion among the Boomers. I did make it through and did 10' @ 85%, but I skipped the run because it was pouring and I was NOT in the mood. Looking forward to tomorrows short but hard intervals.
@Nemo- I know what you mean. That Day 1 is killer, the other 2 days of the week are better. I like shorter sets, don't care if there are 8 instead of 4.
@Marianne- great pics! Is Grace wearing a winter coat?
yep this place is rocking! the beach is wall to wall people! music blaring and people laughing. kids mostly with a spattering of adults and young kids and yep at the tents, imagine a race expo, are free giveaways.. army, Geico and etc. we scored tshirts, headbands and sunglasses today! traffic, bumper to bumper and everybody in a good mood. yes that was a coat yesterday and today about 20 degrees warmer so we went to the beach. did my bike sprint workout this morning using road signs for intervals right outside my hotel.
my new shades from the Geico tent. Joshua got a t from the army tent! we also got headbands too. they have tents set up on the beach with loud blaring music... we just walked over to see what was what! Joshua took this pic, high 60's windy but sunny. oh yeah, I love summer!
husband was in the army so I am pro military and love the new slogan, Army strong. They had bball courts set up, a bucking bronco horse to ride, lawn chairs and tshirts if you filled out a survey. I just told them DH was in the Army and could I please have a tshirt?! Joshua age 10
my only daugher Grace and she is a hoot! full of personality! we color coordinated our swimsuits today and both wore braids! she said that was a good idea "so she wouldn't get lost!" 8 years old.
3x8's are simply an evil trick! They are way tougher than they look on paper!
I got my second 3x10' run done this afternoon. Calf feels a little tight and I will take good care to roll it out tonight- but otherwise things are going OK. I'm gonna bump up to 2x15 next. I figure same total time running but a little farther in each interval.
A wicked set of 30/30s tonight. Pouring rain, 45 degrees. First time in this OS that I had to do 5 sets, but I got 'er done. And for the first time I blew off the brick run; too dark, kids are hungry! I'll throw in a bit of extra tomorrow at the track.
@ Marianne. Great pics from PCB. I will be there in Nov for IMFL. I hope it doesn't have those kind of waves though !
Got my long run done yesterday and 30's today. Went well, hit all 30's except one again. I did my brick also. I'm a bit confuse about tomorrow's run. I have 2x200 and 2x1000 but the workout is 60. I wonder at what zone the reminder is. Kind of late to post a question to the coaches. If any of you know please write back. Thanks !! You guys rock !
I've been a bum for the past week. Looking for some input from some WSM's out there... I missed the last week due to vacation/travel. I picked up today back on the week 12 plan. Just curious on thoughts if that is okay, or should I back track a bit?
Mywork and family schedule has things all turned arond this week. Monday: swim, now up to 2600 yds/53:30 min. Tues: bike commute, then 40 minutes on 30/30s (first time I've done only the main set - it's much less tiring!) Tomorrow will be another commute, and then run intervals in the PM. Looking to be back up to speed by Thurs and Sat/Sun, aiming for about 10-15% more volume than last week.
For the first time this OS, on Monday, which was a day off and would normally be the day for a hard bike trainer session, I felt sore legs and glutes, so I bagged the hard work and plugged it in after a good 48 hours of only active recovery swimming and biking. The 5 x (30/30) was hard, especially the first two intervals, but got "easier" as my legs and brain got the message I wasn't going to quit.The fairly excessive Jakc Bauer firefight on 24 helped ease the work also. Nothing like a little manly action, sans dialogue, to numb the mind to the work at hand.
@ Marianne: If PCB looks like that on Nov 6, this will be me
I did my run super early this am. What a great feeling to have it done. It wasn't too bad to get up either. It was 5:30 and I was wondering how many people would be at the Y. Wow, it was packed ! Excect the track . Yes !!
He'res the data: My intervals today was 4x200 and 2x1000. It took my engineer husband to figure out how it transcend to a 1/16 mile track but we figured it out. Sorry, no pretty data output. The whole shebang is there though. I'm heading for work and droping kids off to school.
@Tom- nothing particularly wrong with just picking up with this week. The only real down side I can think of (without looking at the deets of the plans) is that you'll "loose" one week of V02 stuff.
@Al- I find those action scenes and/or really loud powerful music are the only way to drill through 30/30s on the drainer!!
@Nathalie - I'm with you, fingers crossed for nice weather in PCB come November! Yikes...
@Al, funny you mention 24, I did my drainer work yesterday watching 24... I need something to watch and catching up on tivo or sports (in mute with loud music on) is the only way I can manage.
Speaking of 30/30s, I think I'm a fan. It makes the workout fly... gonna swim tonight instead of run... to be sure my ankle is OK. Not gonna do any crazy workout, just happy to build my endurance back up if my hand will continue to cooperate.
yep I think you should just pick up you will probably fare better anyways with some R and R last week. of course if you feel issues then take out an interval or other. and by late this week you will probably sync right up. Nathalie, listen if me and Nemo can do IMFLA in 06, you can do it this year, no worries. you just go with the wave and not against it. so mentally relax if choppy water. I thought the swim was one of my most fun cuz I could see little fish on the bottom, clear water but salty and yes a current so the 2nd loop was more manageable knowing which way it went. anyways in your OW swims, go out to the lakes when wind is high to practice swimming in choppy water. you will be great by race day. go to Wild River country or other and get in the wave pool! and bob with the waves, swim against the current in the lazy river, yep I did all of those things.... and so yeah mentally you look out onto the ocean and you can't see the end of it, but it is mental. once you start swimming it is just buoy to buoy like other races. do not get sucked in to other people's panic, let the boats take care of them. you just bob like a fish and enjoy the extra buoyancy of the salt water! totally cool,really. okay another warm day at the beach so more sand time for me
Marianne, I thought I swore off of IMFL for a while after doing it 3x. I then looked at your pictures, then remembered Southwest will start flying to the new airport in May(ish). Maybe I'll be back. I don't know what it is, I like me some PCB.
This is how I like to picture PCB in my head, it never seems to be like this when I'm down there though. I bought this great post card when I was down there last time. I like the old school Oakley, the curly mullet haircuts, and all other bad styles of the time.
As promised, here are the results from the Week 14 test and my sig line is now updated with the new results and goals.
My FTP is up 19% and 36 watts from week 1. My running speed is up 13%. I am very happy with these results. I am essentially at the goals I had for my first year of the outseason. Yeah.! I have trended the results through week 20 to get my new goals. I am shocked that I may join the 50 VDOT club by week 20! Very cool.
You may notice short mileage on the run test. That is because I use a Polar footpod which gets uncalibrated. I tested it with a mile run on a track this evening to get the adjustment rate.
Here's wishing each of you good success for the week 14 tests!
Comments
@Dan - LoL... good to keep Marianne on her toes.
@Nemo - as I already wrote, sorry to have missed a chance to meet you , but so glad you had tremendous weather for the weekend here. I hope to join you for a ride during your next visit.
my week ended pretty well... did all the bikes, and got some of the weekend run in as best I could,making up for the rest with a swim! I think I'll rejigger the schedule this week to give me some extra healing time - swimming Wed (which is good for the ankle), and running, if I can, Friday. My next 5k test is next week (I'm on week 10 bike and week 7 run), so I want to be ready for it!
Panama City Beach, home of Ironman Florida, I revisit on Spring Break ! with three of my children. I managed a slog jog and took some pics along the way
Monday:
then after my walk, I took the kids into town to find the public beach ... and found the condo where I had stayed at IMFLA so parked my car and out we wandered!
finally at the beach! hair still braided due to the wind! and I found a headband that I use for running and bought in Guatemala in my car so I put that on to keep the hair out of my eyes... my teeny phone in one hand, yeah I know I don't have an IPOD but this thing has lasted for years and fits in my run shorts key pocket! I think I might have been the only "adult" out there and all the kids sorta looked at me wondering what I was doing!
Joshua took these pics but yes I bought a "finishers" jacket while down on my mission trip. it was downright cold at the beach and I had on three layers!! the red flags were up! very windy!
didn't deter Joshua and Grace, my two youngest from enjoying their time.
High school and college kids everywhere! very crowded on the strip... we also did race cars, shopping and a movie!
Michele- I did Week 6, Day 1, column 3 of the pushup challenge today and couldn't believe that I made it through. I wouldn't call it "easy" but I was able to successfully complete the entire set. I don't see 60 as easy just yet, but I am amazed that only a few weeks ago 10 seemed impossible and now 30 seems like a baseline. Cool stuff!
OK- it was raining, windy, and cold this AM so I pushed my workout out to the afternoon. I'll report back later!
@Marianne: awesome pics... actually reminded me of when I was there in Nov for IMFL to volunteer and sign up. By the time the race started the hurricane was rolling in (the race was pretty damn windy - the water was super choppy) and it was looking like that on Sunday. Fingers crossed I'll be swimming in glass-like conditions come 11/6!
My workout will be tonight and I'm shocked to say I'm looking forward to the 30/30s. Granted, I've only done them twice, but I like them - breaks up the workouts into bite sized pieces and it goes quickly... no brick for me tonight, gonna wait til the ride thursday to test out my ankle (and do tomorrow's run Friday as a bit of extra precaution).
That reminds me... I think I'm ready to try the push-up challenge - my hand is coming along and I'm out of the brace (finally)... the range of motion isn't back completely, but I can straighten it out... hmm... maybe I'll plan to give it a try on Monday.
I know I just posted, but just checked another forum and found that the coaches answered my Q re: when to leave OS... after week 14 bike and week 11 run (I'm on week 10/7 now). So, 4 more weeks then I jump into HIM. Wow... I'm kind of excited/nervous - but looking forward to getting into it.
I did the 3x8' (2') @ FTP from Week 2 and thought that I might have to quit. The first one was so hard. I guess I am not quite recovered OR I am having a hard time with the longer FTP work after the VO2 work- which has been an interesting discussion among the Boomers. I did make it through and did 10' @ 85%, but I skipped the run because it was pouring and I was NOT in the mood.
Looking forward to tomorrows short but hard intervals.
@Nemo- I know what you mean. That Day 1 is killer, the other 2 days of the week are better. I like shorter sets, don't care if there are 8 instead of 4.
@Marianne- great pics! Is Grace wearing a winter coat?
my new shades from the Geico tent. Joshua got a t from the army tent! we also got headbands too. they have tents set up on the beach with loud blaring music... we just walked over to see what was what! Joshua took this pic, high 60's windy but sunny. oh yeah, I love summer!
husband was in the army so I am pro military and love the new slogan, Army strong. They had bball courts set up, a bucking bronco horse to ride, lawn chairs and tshirts if you filled out a survey. I just told them DH was in the Army and could I please have a tshirt?! Joshua age 10
my only daugher Grace and she is a hoot! full of personality! we color coordinated our swimsuits today and both wore braids! she said that was a good idea "so she wouldn't get lost!" 8 years old.
Michele, 3x8 is my nemesis as well, looks easy but I'd rather have a 2x12 or 2x10 for some reason.
30/30s went awesome today. Didn't have any problems holding my power around 350
Did 10 minutes at 85% then ran w/ Ferris the ridgeback.
Bumped up intervals 4 and 5 w/ 40/40 then interval 6 60/60
40/40 might be the sweet spot for now. Does anyone know when the next FTP test/vDot test are just looking at my calender.
cheers
dg
Entire workout (240 watts):
Duration: 56:23
Work: 810 kJ
TSS: 76.5 (intensity factor 0.902)
Norm Power: 264
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.846 mi
Min Max Avg
Power: 0 455 240 watts
Cadence: 62 173 94 rpm
Speed: 3.2 31.7 26.5 mph
Pace 1:54 18:34 2:16 min/mi
Crank Torque: 0 447 217 lb-in
I got my second 3x10' run done this afternoon. Calf feels a little tight and I will take good care to roll it out tonight- but otherwise things are going OK. I'm gonna bump up to 2x15 next. I figure same total time running but a little farther in each interval.
@ Marianne. Great pics from PCB. I will be there in Nov for IMFL. I hope it doesn't have those kind of waves though !
Got my long run done yesterday and 30's today. Went well, hit all 30's except one again. I did my brick also. I'm a bit confuse about tomorrow's run. I have 2x200 and 2x1000 but the workout is 60. I wonder at what zone the reminder is. Kind of late to post a question to the coaches. If any of you know please write back. Thanks !! You guys rock !
Nathalie
New Range #1:
Duration: 0:30
Work: 8 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 846 ft
Min Max Avg
Power: 137 347 253 watts
Cadence: 55 69 59 rpm
Speed: 2:53 3:28 3:09 min/mi
Hub Torque: 52 113 87 lb-in
Crank Torque: 206 489 363 lb-in
New Range #2:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 817 ft
Min Max Avg
Power: 206 265 243 watts
Cadence: 52 61 56 rpm
Speed: 3:06 3:30 3:17 min/mi
Hub Torque: 74 98 88 lb-in
Crank Torque: 311 412 366 lb-in
New Range #3:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 778 ft
Min Max Avg
Power: 182 277 240 watts
Cadence: 51 58 57 rpm
Speed: 3:09 0:00 3:23 min/mi
Hub Torque: 67 97 85 lb-in
Crank Torque: 270 404 359 lb-in
New Range #4:
Duration: 0:30
Work: 8 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 804 ft
Min Max Avg
Power: 205 292 252 watts
Cadence: 54 59 57 rpm
Speed: 3:03 3:23 3:12 min/mi
Hub Torque: 75 98 89 lb-in
Crank Torque: 309 418 373 lb-in
New Range #5:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 810 ft
Min Max Avg
Power: 225 281 239 watts
Cadence: 68 75 71 rpm
Speed: 3:06 3:23 3:16 min/mi
Hub Torque: 82 96 86 lb-in
Crank Torque: 270 325 285 lb-in
New Range #6:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 820 ft
Min Max Avg
Power: 217 266 237 watts
Cadence: 55 67 65 rpm
Speed: 3:14 3:33 3:17 min/mi
Hub Torque: 78 97 86 lb-in
Crank Torque: 279 351 308 lb-in
New Range #7:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 804 ft
Min Max Avg
Power: 111 283 231 watts
Cadence: 57 67 61 rpm
Speed: 3:12 4:15 3:19 min/mi
Hub Torque: 49 100 84 lb-in
Crank Torque: 165 398 319 lb-in
New Range #8:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 797 ft
Min Max Avg
Power: 123 277 243 watts
Cadence: 57 63 61 rpm
Speed: 3:11 4:04 3:17 min/mi
Hub Torque: 54 98 87 lb-in
Crank Torque: 182 372 334 lb-in
New Range #9:
Duration: 0:30
Work: 8 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 837 ft
Min Max Avg
Power: 225 294 250 watts
Cadence: 64 70 67 rpm
Speed: 3:05 3:17 3:11 min/mi
Hub Torque: 80 102 87 lb-in
Crank Torque: 284 371 315 lb-in
New Range #10:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 814 ft
Min Max Avg
Power: 191 277 243 watts
Cadence: 53 63 61 rpm
Speed: 3:09 3:43 3:16 min/mi
Hub Torque: 77 99 87 lb-in
Crank Torque: 297 413 339 lb-in
New Range #11:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 823 ft
Min Max Avg
Power: 199 272 239 watts
Cadence: 51 58 56 rpm
Speed: 3:12 3:28 3:17 min/mi
Hub Torque: 74 96 86 lb-in
Crank Torque: 305 418 364 lb-in
New Range #12:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 833 ft
Min Max Avg
Power: 103 320 245 watts
Cadence: 54 64 59 rpm
Speed: 3:00 3:55 3:14 min/mi
Hub Torque: 44 108 86 lb-in
Crank Torque: 161 458 353 lb-in
New Range #13:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 797 ft
Min Max Avg
Power: 171 274 228 watts
Cadence: 52 59 55 rpm
Speed: 3:09 3:28 3:20 min/mi
Hub Torque: 63 95 84 lb-in
Crank Torque: 253 397 350 lb-in
New Range #14:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 814 ft
Min Max Avg
Power: 203 281 246 watts
Cadence: 55 62 56 rpm
Speed: 3:12 3:31 3:18 min/mi
Hub Torque: 74 100 89 lb-in
Crank Torque: 303 417 369 lb-in
New Range #15:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 787 ft
Min Max Avg
Power: 108 270 233 watts
Cadence: 52 57 56 rpm
Speed: 3:12 4:27 3:20 min/mi
Hub Torque: 47 97 85 lb-in
Crank Torque: 172 407 353 lb-in
New Range #16:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 804 ft
Min Max Avg
Power: 207 288 241 watts
Cadence: 43 59 55 rpm
Speed: 3:12 3:35 3:19 min/mi
Hub Torque: 77 102 88 lb-in
Crank Torque: 314 428 368 lb-in
New Range #17:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 804 ft
Min Max Avg
Power: 214 287 242 watts
Cadence: 48 60 56 rpm
Speed: 3:10 3:28 3:18 min/mi
Hub Torque: 78 101 88 lb-in
Crank Torque: 323 436 368 lb-in
New Range #18:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 784 ft
Min Max Avg
Power: 139 280 234 watts
Cadence: 45 57 54 rpm
Speed: 3:15 4:19 3:23 min/mi
Hub Torque: 66 100 87 lb-in
Crank Torque: 218 422 364 lb-in
New Range #19:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 787 ft
Min Max Avg
Power: 205 272 236 watts
Cadence: 51 57 55 rpm
Speed: 3:16 3:46 3:22 min/mi
Hub Torque: 77 100 87 lb-in
Crank Torque: 325 418 365 lb-in
New Range #20:
Duration: 0:30
Work: 7 kJ
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 791 ft
Min Max Avg
Power: 95 281 232 watts
Cadence: 53 59 55 rpm
Speed: 3:14 4:12 3:23 min/mi
Hub Torque: 44 101 86 lb-in
Crank Torque: 151 432 355 lb-in
New Range #21:
Duration: 20:01
Work: 194 kJ
rTSS: 194.1 (2.339)
NGP: 3:51 (418.2 m/min)
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.093 mi
Min Max Avg
Power: 0 216 164 watts
Cadence: 34 90 64 rpm
Speed: 3:31 20:33 3:54 min/mi
Hub Torque: 0 96 68 lb-in
Crank Torque: 0 368 215 lb-in
Entire workout (156 watts):
Duration: 59:21 (1:01:00)
Work: 541 kJ
rTSS: 567.3 (2.306)
NGP: 3:54 (412.3 m/min)
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.629 mi
Min Max Avg
Power: 0 347 156 watts
Cadence: 31 152 67 rpm
Speed: 2:53 0:00 3:57 min/mi
Hub Torque: 0 113 64 lb-in
Crank Torque: 0 489 206 lb-in
nathalie, today's water. panama city beach.
Today felt decent enough today though:
30/30 @ (120%=293):
295/296/298/300
293/297/306/301
305/305/294/300
307/306/297/306
298/303/306/293
295/318/317/311
Rest @ 85% (207w):
Duration: 15:08
Work: 189 kJ
TSS: 18.4 (intensity factor 0.854)
Norm Power: 208
VI: 1
Pw:HR: 3.86%
Pa:HR: 2.68%
Distance: 4.858 mi
Min Max Avg
Power: 166 262 208 watts
Heart Rate: 150 184 180 bpm
Cadence: 72 82 78 rpm
Speed: 16.3 19.9 19.2 mph
Pace 3:01 3:41 3:07 min/mi
Crank Torque: 180 277 225 lb-in
Mywork and family schedule has things all turned arond this week. Monday: swim, now up to 2600 yds/53:30 min. Tues: bike commute, then 40 minutes on 30/30s (first time I've done only the main set - it's much less tiring!) Tomorrow will be another commute, and then run intervals in the PM. Looking to be back up to speed by Thurs and Sat/Sun, aiming for about 10-15% more volume than last week.
For the first time this OS, on Monday, which was a day off and would normally be the day for a hard bike trainer session, I felt sore legs and glutes, so I bagged the hard work and plugged it in after a good 48 hours of only active recovery swimming and biking. The 5 x (30/30) was hard, especially the first two intervals, but got "easier" as my legs and brain got the message I wasn't going to quit.The fairly excessive Jakc Bauer firefight on 24 helped ease the work also. Nothing like a little manly action, sans dialogue, to numb the mind to the work at hand.
@ Marianne: If PCB looks like that on Nov 6, this will be me
I did my run super early this am. What a great feeling to have it done. It wasn't too bad to get up either. It was 5:30 and I was wondering how many people would be at the Y. Wow, it was packed ! Excect the track
. Yes !!
He'res the data: My intervals today was 4x200 and 2x1000. It took my engineer husband to figure out how it transcend to a 1/16 mile track but we figured it out. Sorry, no pretty data output. The whole shebang is there though. I'm heading for work and droping kids off to school.
Have a good day everybody !!
Nathalie
New Range #1: 200
Duration: 0:45
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 620 ft
Min Max Avg
Cadence: 88 89 88 rpm
Speed: 5:17 7:16 6:19 min/mi
New Range #2: 200
Duration: 0:43
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 596 ft
Min Max Avg
Cadence: 85 93 89 rpm
Speed: 5:18 7:26 6:11 min/mi
New Range #3: 200
Duration: 0:46
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 640 ft
Min Max Avg
Cadence: 44 91 78 rpm
Speed: 5:18 7:29 6:16 min/mi
New Range #4: 200
Duration: 0:43
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 557 ft
Min Max Avg
Cadence: 45 90 84 rpm
Speed: 6:14 7:55 6:45 min/mi
New Range #5: 1000
Duration: 4:26
Work: n/a
rTSS: 11.1 (1.203)
NGP: 7:29 (215.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.587 mi
Min Max Avg
Cadence: 42 88 82 rpm
Speed: 6:24 8:47 7:29 min/mi
New Range #6: 1000
Duration: 4:59
Work: n/a
rTSS: 11.8 (1.169)
NGP: 7:42 (209.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.649 mi
Min Max Avg
Cadence: 42 91 83 rpm
Speed: 6:37 8:52 7:40 min/mi
New Range #7:
Duration: 29:49
Work: n/a
rTSS: 49.5 (0.956)
NGP: 9:25 (171.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.153 mi
Min Max Avg
Cadence: 40 85 80 rpm
Speed: 7:43 0:00 9:28 min/mi
Entire workout (8:49 min/mi):
Duration: 59:58
Work: n/a
rTSS: 115.4 (1.022)
NGP: 8:49 (182.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.613 mi
Min Max Avg
Cadence: 40 93 80 rpm
Speed: 5:17 0:00 8:47 min/mi
@Al- I find those action scenes and/or really loud powerful music are the only way to drill through 30/30s on the drainer!!
@Nathalie - I'm with you, fingers crossed for nice weather in PCB come November! Yikes...
@Al, funny you mention 24, I did my drainer work yesterday watching 24... I need something to watch and catching up on tivo or sports (in mute with loud music on) is the only way I can manage.
Speaking of 30/30s, I think I'm a fan. It makes the workout fly... gonna swim tonight instead of run... to be sure my ankle is OK. Not gonna do any crazy workout, just happy to build my endurance back up if my hand will continue to cooperate.
Living vicariously through the January OS group as I take this week off of training. Keep up the excellent workouts.
Gordon
Marianne, I thought I swore off of IMFL for a while after doing it 3x. I then looked at your pictures, then remembered Southwest will start flying to the new airport in May(ish). Maybe I'll be back. I don't know what it is, I like me some PCB.
This is how I like to picture PCB in my head, it never seems to be like this when I'm down there though. I bought this great post card when I was down there last time. I like the old school Oakley, the curly mullet haircuts, and all other bad styles of the time.
Hey Friends
As promised, here are the results from the Week 14 test and my sig line is now updated with the new results and goals.
My FTP is up 19% and 36 watts from week 1. My running speed is up 13%. I am very happy with these results. I am essentially at the goals I had for my first year of the outseason. Yeah.!
I have trended the results through week 20 to get my new goals. I am shocked that I may join the 50 VDOT club by week 20! Very cool.
You may notice short mileage on the run test. That is because I use a Polar footpod which gets uncalibrated. I tested it with a mile run on a track this evening to get the adjustment rate.
Here's wishing each of you good success for the week 14 tests!
Scott
Bike:
FTP Test:
Duration: 42:01
Work: 572 kJ
TSS: 69.9 (intensity factor 0.999)
Norm Power: 229
VI: 1.01
Pw:HR: 2.84%
Pa:HR: 2.76%
Distance: 15.234 mi
Min Max Avg
Power: 98 310 227 watts
Heart Rate: 124 163 156 bpm
Cadence: 70 97 85 rpm
Speed: 17.2 23.4 21.8 mph
Pace 2:34 3:29 2:45 min/mi
Crank Torque: 93 355 226 lb-in
Run:
Modified Pace Test .882:
Duration: 20:25
Work: n/a
rTSS: 36.4 (1.005)
NGP: 7:17 (220.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 15.74%
Distance: 2.741 mi
Min Max Avg
Heart Rate: 88 176 168 bpm
Speed: 0 14.8 8.1 mph
Pace 4:03 0:00 7:27 min/mi
Have fun with the new training zones. Hehehehe.