No question the 2X18 was the most challenging for me yet.......No PM so went back to heart rate and made the mistake of overachieving in the first set. So at about the 10 minute mark in the second was in the process of completely melting down so took a 30 second pull myself together break and then finished the set. Was glad to stick it out and finish, hopefully will pay dividends in the future.
Coming at ya from your future - Week 9 of the OS introduces 110% intervals. Today was 4 x 5' (3') @ 1.15, 1.12, 1.08, 1.12, 10' @ 0.8 Feels easier than either the VO2 or the FTP intervals, for me @ least.
I'm on a 2-hour delayed airplane on the ground in Atlanta. Ground stop at ORD. My original plan was to ride when I got home at 7 or 8pm but at this point the pedals won't start turnoing until after 9pm. If I arrive home after 10pm I may pull the plug due to a 6am alarm tomorrow...
Did my modified ride this afternoon. It went poorly...so much so that I bailed after the second VO2 interval. The 10min FTP to start things off felt good, but that was the end of that.
@Al, did Thursday bike on Wednesday so I could run the 4 x 1 run with friends at the track early today. 10 x 2/2's were hard but not as hard as the third mile of the 4 x 1 today! Got it all done on plan. Glad tomorrow is a rest day (yoga!).
10 X 2(2) @ Z5 today. I feel like I know how to crush myself but at the beginning of the OS I saw this workout on the plan and I said there’s no way I can do it. Cue Brett’s primal scream “AAARRRRGGGHHHHH!!!!”
Thanks to prodding in another thread, I signed up for Trainer Road this year. I do have to say that the graph sitting there does tend to shame you into doing something even if you don't want to. :-)
I'm doing the 110% intervals that the rest of you will encounter because if/when I get in trouble overdoing it, it's almost always with the highest intensity bike stuff. (I am consistently able to crush my quads past the point of recovering as we go...not a good thing)..and I'm focusing on the running obviously, anyway.
So why mention the TR? Because we used to get equal inn and off time for the 110% and now we don't and the TR graph shames you into starting again. :-)
Every single one after the first took/produced a bit of mental mojo a la Brett. 30 minutes later, I'm feeling good, but the legs are celebrating...Friday is off day!!!
@ AL - due to a 15K race on Saturday, I slept in today, skipped the run, and did a shorter more intense bike w/o. I substituted Spinervals Suffer-O-Rama for the 10x2mins and ended up with a TSS = 76 in 54 mins on the bike.
I also bought my tickets to Seattle for Lake Stevens 70.3 in August ... Alaskan Air is starting direct service between Tampa and Seattle this summer. What great timing...I love nonstop flights!
Am so glad tomorrow is an off day, I am feeling the os.....Finished the intervals tonight unfortunately on 4 of the 10 missed the power target by 5-10 watts. Like the Tuesday wko this was a struggle but didn't quit and while not my best numbers it is in the books.
Duration 01:02:33, kJ(Cal) 661, TSS 83, NP 204, IF 0.89
the last two weeks have not been good for my biking time, i had two big ski weekends, including one in Vail with Carrie Larson & Stephanie Stevens(picture 3 type A IMs pushing each other for 7 hours a day), plus an additional day in Beaver Creek getting schooled even higher in bumps by a cousin. So, with recovery, travel disasters (my worst travel day ever on Friday) I have missed a few bike workouts, that said, I am nailing the ones i do at the top end of range.
Trying to guess what i should be shooting for on my FTP test next week, any comments would be helpful. I have nailed all workouts at top end of my 231 FTP though i am definitely screaming in the 9th & 10th interval of a 10x2 and the last couple of minutes of the 2nd 2x20, thoughts? 235? 237? 240?
Bad travel day yesterday. Missed a flight by literally 3 mins that arrived EARLY into Chicago at 6:30pm. Then ORD went on a ground stop and to make a long story short, I landed ORD at 9:30pm and wasn't home until after 10pm. If my season wasn't so screwed up already I'd have got on the bike at that point, but instead it became my first "bagged workout" of the OS.
@Scott- I know Carrie! She's an instructor at my club in my old hometown and was the one who initially recommended EN to me. I am guessing her knee must be feeling 100% if you all were out skiing all day.
Great to see another brother in the hause! Good luck with the wkos at the station, I definitely know what a whipping they can turn into.
Steve-
Nice to see you in the haus also....This place will whoop your ass but make you that much stronger!!!! The OS is the REAL DEAL. Yes, working out at the FD SUCKS.
I'm with The Des Moines Professional Fire Fighters, Local #4 and you?
Had to take some urgent leave to go back to Tucson and care to my wife in hospital. Missed Sunday and no make up WKO'S Mon but able to have a great shirt off run up Sabino Canyon. ..miss Tucson then a gym cycle 10x 1.5/1.5' hr into z5hr....alt higher cadence at moderate resistance and high resistance @65-70 cadence.... no watt reading but felt hard then some time at z4hr...1hr. Will post better details when back to NJ...flying back today. Wife better and home w/kitties. Some core and upper body all the time I had yesterday. Ready to get back to a schedule.
I had a good ride hitting all my sets and getting stronger at the end. SS seemed a bit easier today, but that could be due to no SS during my warm up.
Enjoyed playing with my new juicer today, and walking around in some Hoka One Ones I ordered. I think I will have to try again as the 11's in ladies are quite large. Normally I wear guys shoes as I wear a 11.5 in women's run shoes and no one carries them.
@Trish-thanx. BTW about the WU....I always feel like it is realy part of WKO. I've finally gotten to where I can do the full 3' of standing but neither really get my hr up and I miss doing sets of 30" power spins like from Spinnervals....that WU seems to prep me better for VO2MAX intervals.
@susan ogilvie I met Carrie when we all did a training camp at al T's place in snomass a couple of years ago. We all did Ragnar Colorado as team en too, unfortunatly, her knee still isn't 100%, but she went to st George the next day to do a big training ride, so she must be feeling decent
"Classic" HR Zones (which correlate well with RPE and respiratory effort etc) Are Z4 @ 147-169 For me I "Feel" Z5 at ~155+ on Bike and 165+ on Run Likely would have seen HR in the 160s if interval >1.5'
Z3=136-147 so "right on" during WU SS interval and short Post VO2 Z3 SS interval (didn't have time for longer set.
My "actual" Max HR is 185 Run and I've seen 180 on bike but using 180 really doesn't jibe w/ Power zones or RPE. 176 is "starting to grey out/" HR for anything beyond 2min of continued effort...I suppose that sorta is consistent with expected "Max for age" @ 46.5 yr old.
Just did a tough RUN 3.5 mile up/3.5mile down hill climb at what felt like high Z4 with bumps into Z5 on some tough short steep spots..... which correlated with Garmin Zones. (Z5 171-185) And RPE was what I used for effort (ignored pace on purpose) Last 1/2 mile very steep so a bit skued ...otherwise felt like a 45'-1hr(max) effort pace (if it was consistent climb)
Was looking forward to some better weather and maybe some outdoor rides.....we'll have to see.
Given the weather coming up.... will need to tweek test week plan. Likely bike test Tues w/ Mon off after Run 5k tomorrow skipping todays ride - will do a technique ride and upperbody today. Late plane arrival so no 10 mile trail race today [waz going to do SAT-SUN run/bike swap]
Good work everyone!! It is hard juggling life and these workouts but most seem to be doing it well. Keep going!!! Here is my week:
Tues: 1 x 20' (4') @ 260 watts. Had to get to work so cut the 2nd one short 1 x 15' @ 260w. It still hurt a lot.
Thurs: At computrainer class... After warm up, I did 5 x 5' (5') @ 110% ftp or 290 watts. I was able to hold it for 4 repeats but crashed and burned on the last one. Still finished the ride with another 20' @ 210 w. totals: 80 minutes, 28 miles, NP 230, IF 87%, VI 1.12.
Sat: I went a little overboard today. 60' warm up spin class at 210 w. Then 2 x 14' (4') @ 260/80 watts + 1 x 7' @ 260w. This hurt like hell. After 5' rest off the bike, another spin class. 20' @ 210w, then 40' out of the saddle @ 245 watts, 70 rpms to simulate a 10 mile climb. I was shot at the end, legs shaking.
@ Greg - IF of 1.021 for a 1.5 hour ride? Hmmm, you need a new FTP. Luckily, you can get one next week when you test? Probably a big boost is awaiting you, and then even more work when you use it for the next six weeks of training.
@ Bruce - Yikes! Don't burn out too soon; it's a looong way to IMMT, much less IM AZ.
Comments
Great to see another brother in the hause! Good luck with the wkos at the station, I definitely know what a whipping they can turn into.
No question the 2X18 was the most challenging for me yet.......No PM so went back to heart rate and made the mistake of overachieving in the first set. So at about the 10 minute mark in the second was in the process of completely melting down so took a 30 second pull myself together break and then finished the set. Was glad to stick it out and finish, hopefully will pay dividends in the future.
Where are all the Thursday bike reports?!
Coming at ya from your future - Week 9 of the OS introduces 110% intervals. Today was 4 x 5' (3') @ 1.15, 1.12, 1.08, 1.12, 10' @ 0.8 Feels easier than either the VO2 or the FTP intervals, for me @ least.
Onward!!
10 X 2(2) @ Z5 today. I feel like I know how to crush myself but at the beginning of the OS I saw this workout on the plan and I said there’s no way I can do it. Cue Brett’s primal scream “AAARRRRGGGHHHHH!!!!”
1.22, 1.23, 1.24, 1.24, 1.24, 1.24, 1.25, 1.25, 1.25, 1.28
Entire workout (224 watts):
Duration: 1:03:15
Work: 849 kJ
TSS: 97 (intensity factor 0.963)
Norm Power: 277
VI: 1.24
Min Max Avg
Power: 0 575 224 watts
Heart Rate: 61 173 141 bpm
Cadence: 23 135 72 rpm
by the way...I hope I feel the same way about those 110% intervals!
I'm doing the 110% intervals that the rest of you will encounter because if/when I get in trouble overdoing it, it's almost always with the highest intensity bike stuff. (I am consistently able to crush my quads past the point of recovering as we go...not a good thing)..and I'm focusing on the running obviously, anyway.
So why mention the TR? Because we used to get equal inn and off time for the 110% and now we don't and the TR graph shames you into starting again. :-)
5 x 5' (3'). Target power = 262: 263, 263, 265, 263, 263
http://connect.garmin.com/activity/448480736
Every single one after the first took/produced a bit of mental mojo a la Brett. 30 minutes later, I'm feeling good, but the legs are celebrating...Friday is off day!!!
@ Mancona - Congrats on the promotion
As for my bike workout I'll be getting that in tomorrow as my evening workout got derailed.
I also bought my tickets to Seattle for Lake Stevens 70.3 in August ... Alaskan Air is starting direct service between Tampa and Seattle this summer. What great timing...I love nonstop flights!
Am so glad tomorrow is an off day, I am feeling the os.....Finished the intervals tonight unfortunately on 4 of the 10 missed the power target by 5-10 watts. Like the Tuesday wko this was a struggle but didn't quit and while not my best numbers it is in the books.
Duration 01:02:33, kJ(Cal) 661, TSS 83, NP 204, IF 0.89
Trying to guess what i should be shooting for on my FTP test next week, any comments would be helpful. I have nailed all workouts at top end of my 231 FTP though i am definitely screaming in the 9th & 10th interval of a 10x2 and the last couple of minutes of the 2nd 2x20, thoughts? 235? 237? 240?
@Scott- I know Carrie! She's an instructor at my club in my old hometown and was the one who initially recommended EN to me. I am guessing her knee must be feeling 100% if you all were out skiing all day.
I can't wait to go to CO- 4 more weeks!
Steve-
Nice to see you in the haus also....This place will whoop your ass but make you that much stronger!!!! The OS is the REAL DEAL. Yes, working out at the FD SUCKS.
I'm with The Des Moines Professional Fire Fighters, Local #4 and you?
Carl,
Union President, Professional Fire Fighters of McKinney, Local #2661
Keep up the good work in the OS and stay safe!
Total Ride Time: 54' TSS:95 NP:209
2' (2') --- NP 260 / IF 1.28
2' (2') --- NP 262 / IF 1.29
2' (2') --- NP 263 / IF 1.29
2' (2') --- NP 264 / IF 1.30
2' (2') --- NP 266 / IF 1.31
2' (2') --- NP 266 / IF 1.31
2' (2') --- NP 265 / IF 1.30
2' (2') --- NP 264 / IF 1.30
2' (2') --- NP 265 / IF 1.30
2' (2') --- NP 277 / IF 1.36
@ Rob, BOOM!!! You crushed those VO2 intervals. I think you took it a little easy on that last one though
I had a good ride hitting all my sets and getting stronger at the end. SS seemed a bit easier today, but that could be due to no SS during my warm up.
Enjoyed playing with my new juicer today, and walking around in some Hoka One Ones I ordered. I think I will have to try again as the 11's in ladies are quite large. Normally I wear guys shoes as I wear a 11.5 in women's run shoes and no one carries them.
20' NP 220 - up from 197 Week 1
5' VO2 NP 241 - up from 215 Week 1.
Work Works!
So here is the HR record of Gym Bike WKO:
"Classic" HR Zones (which correlate well with RPE and respiratory effort etc) Are Z4 @ 147-169 For me I "Feel" Z5 at ~155+ on Bike and 165+ on Run Likely would have seen HR in the 160s if interval >1.5'
Z3=136-147 so "right on" during WU SS interval and short Post VO2 Z3 SS interval (didn't have time for longer set.
My "actual" Max HR is 185 Run and I've seen 180 on bike but using 180 really doesn't jibe w/ Power zones or RPE. 176 is "starting to grey out/" HR for anything beyond 2min of continued effort...I suppose that sorta is consistent with expected "Max for age" @ 46.5 yr old.
Just did a tough RUN 3.5 mile up/3.5mile down hill climb at what felt like high Z4 with bumps into Z5 on some tough short steep spots..... which correlated with Garmin Zones. (Z5 171-185) And RPE was what I used for effort (ignored pace on purpose) Last 1/2 mile very steep so a bit skued ...otherwise felt like a 45'-1hr(max) effort pace (if it was consistent climb)
Was looking forward to some better weather and maybe some outdoor rides.....we'll have to see.
Given the weather coming up.... will need to tweek test week plan. Likely bike test Tues w/ Mon off after Run 5k tomorrow skipping todays ride - will do a technique ride and upperbody today. Late plane arrival so no 10 mile trail race today
[waz going to do SAT-SUN run/bike swap]
Felt good on the bike today. 2 X 14 (4) & 1 X 7(5) as 1.04, 1.02 & 1.05. Added on an additional 25’ @ .87
Entire workout (238 watts):
Duration: 1:33:35
Work: 1335 kJ
TSS: 126.4 (intensity factor 0.903)
Norm Power: 260
VI: 1.09
Min Max Avg
Power: 0 664 238 watts
Heart Rate: 58 170 150 bpm
Cadence: 31 126 81 rpm
After struggling Tuesday and Thursday todays ride felt really good. I was able to execute the 2x12's and the overall ride felt strong.
Good work everyone!! It is hard juggling life and these workouts but most seem to be doing it well. Keep going!!! Here is my week:
Tues: 1 x 20' (4') @ 260 watts. Had to get to work so cut the 2nd one short 1 x 15' @ 260w. It still hurt a lot.
Thurs: At computrainer class... After warm up, I did 5 x 5' (5') @ 110% ftp or 290 watts. I was able to hold it for 4 repeats but crashed and burned on the last one. Still finished the ride with another 20' @ 210 w. totals: 80 minutes, 28 miles, NP 230, IF 87%, VI 1.12.
Sat: I went a little overboard today. 60' warm up spin class at 210 w. Then 2 x 14' (4') @ 260/80 watts + 1 x 7' @ 260w. This hurt like hell. After 5' rest off the bike, another spin class. 20' @ 210w, then 40' out of the saddle @ 245 watts, 70 rpms to simulate a 10 mile climb. I was shot at the end, legs shaking.
@ Greg - IF of 1.021 for a 1.5 hour ride? Hmmm, you need a new FTP. Luckily, you can get one next week when you test? Probably a big boost is awaiting you, and then even more work when you use it for the next six weeks of training.
@ Bruce - Yikes! Don't burn out too soon; it's a looong way to IMMT, much less IM AZ.