I am finding the consistency and am really liking the effort that I am putting in to this OS, and the effort that I am putting into myself and my goals.
Rob, if you are like me and have a tough time staying in the bars for the whole time, try the technique of breaking it up and giving yourself some rewards...for example, if the interval is 12', give yourself permission to do 30" out of the bars after 6' (at the halfway point), then another 30" halfway through the second half (at the 9' mark). Something like that.
WU @ 166W 124HR {VO2 test=236w} used ths # vs the "try and crush it" efforts of last VO2 WKO}
1) 236w 132HR
2) 236w 133hr
3) 235w 139hr trending to 145 by end
4) 236w 139hr
5) 234w 136hr
6) 238w 136hr
7) 237w 142hr
Then poped in "Real Rides Las Vegas"(60') only modified one standing set to extend a Z3 effort. Multiple 8'-10' segments at 167w (Z3) last 15' variable with >100rpm segments and w range 120-250w (152ave) HR 135 ave. Finished with a hard 1' PI 355w ave building to 420w ....then 10' Z1 CD after VID Total 1:56 time ; TSS137; 989kj
SAT:
Decided to break from plan ....but fit the training goal. Did "Spinervals Timetrail-a-palosa" [ 20/15/10/5min TT efforst (add 10-20w each starting at Threshold effort) 5' RIs
Comments
Late postind of lat 2 OS#4 rides.
Thurs:
WU @ 166W 124HR {VO2 test=236w} used ths # vs the "try and crush it" efforts of last VO2 WKO}
1) 236w 132HR
2) 236w 133hr
3) 235w 139hr trending to 145 by end
4) 236w 139hr
5) 234w 136hr
6) 238w 136hr
7) 237w 142hr
Then poped in "Real Rides Las Vegas"(60') only modified one standing set to extend a Z3 effort. Multiple 8'-10' segments at 167w (Z3) last 15' variable with >100rpm segments and w range 120-250w (152ave) HR 135 ave. Finished with a hard 1' PI 355w ave building to 420w ....then 10' Z1 CD after VID Total 1:56 time ; TSS137; 989kj
SAT:
Decided to break from plan ....but fit the training goal. Did "Spinervals Timetrail-a-palosa" [ 20/15/10/5min TT efforst (add 10-20w each starting at Threshold effort) 5' RIs
WU: 2x3' @161w, 1x3'@170w, 30" @ 300w
20' 204w 147hr AV (up to 154hr)
15' 211w 151hr (161)
10' {Chose NOT to jump annother 10w-rather back down to 200w goal(Z4=190-200w)} 8' 201w 145hr(154), 2' 220w 155hr(160)
5' 2' 237w 145hr(153), 2'30" 253w 159hr(164), 30" 290w(345max) 165hr
Not easy set...felt like riding through peanutbutter....
Then RUN Off bike OUTSIDE!