After a 10 mile run yesterday, felt some residual fatigue going into today's bike. WU felt tough during the 12' Z3 effort, but finally got the legs going and ended up with 12' @ 1.01IF, 12' @ 1.02IF, and 7' @ 1.04IF. Decided to opt out of the remainder and rest up for next weeks tests...or at least thats how I rationalized it!
So ...doing 5k race for 5k TT Test tomorrow.... still sore especially quads/IT bands (aggravated by steep downhill run) so did a Spinnervals "Technique and recovery" DVD ride then some good stretching and roller (ouch)
46min (10'WU the 35' Work set -High cadence and single leg stuff) 257Kj TSS only 66
@ Al... good advice. I'm going to a trade show this week, and probably won't be able to ride again until Thursday. That's why I did some extra riding yesterday. May be able to get a few 30' runs during the week.
Tough bike yesterday morning after missing Thursday's ride. The MS was 8'(2'), 10'(3'), 12'(4'). TV programming was the US/Finland game which I was watching live (bummer about that). I started out the first interval feeling better than I expected so on the next one I went to a harder gear and cranked up that watts. That was fine until about halfway in when I started to hit the wall. By the end I was worked over so for the last interval I went back to the original gear…but the damage was done – I has to sit up out of the aerobars for most of it and my power output was a lot lower in that third interval. The first of the 2x15'@z3 was pretty low power since I was obviously still recovering, but by the second one I was feeling better again and got more watts.
I took a 2 day rest as saturday was jam picked with life. And I am going on an overnight trip tonite. So rearranged the testing schedule and did the bike test this am. Tomorrow rest day and tuesday run test. Then I will make up the saturday bike on Wednesday.
Whoohoo! 8 point increase in FTP: 136 to 144! or 2.27W/kg to 2.88W/kg (5.8% increase). So if I keep it up I will be back to exactly where I was at the end of JOS 2013 (152-3W/kg). It sure felt like I was going to be closer to 150 this time-deceptive how you can magnify the last 5 min effort and minimize the lower first 5 min effort.
My ABP ride today was virtually identical to last week's…started out really well but upon changing gears for the second half I ended up putting out too-high power (virtually z4) and so had to do a reset and dial it back. I was watching the gold medal hockey game which was not terribly exciting despite my appreciation for Olympic hockey in general.
Now I'm on my way to the airport and suspect I may not be back until Friday…it'll be a brutal week work-wise. But I'm restarting running this week so excited to see how that goes!!
Comments
today's workout was to be 2x14 Z4; 1x7 Z4; 1x15 Z3
accomplished 2x14 Z4, 1x4 z4; 1x10 Z3... Not feeling like i am going to get even a 4 watt bump, never mind keeping hold... uggghhhh
So ...doing 5k race for 5k TT Test tomorrow.... still sore especially quads/IT bands (aggravated by steep downhill run) so did a Spinnervals "Technique and recovery" DVD ride then some good stretching and roller (ouch)
46min (10'WU the 35' Work set -High cadence and single leg stuff) 257Kj TSS only 66
Overall 91' @ NP 222 (IF 0.904), HR avg 162 / max 188. http://connect.garmin.com/activity/449399132
8'(2') @z4 – NP 252, IF 1.028, HR 169 / 177, cad 95
10'(3') @z4 – NP 262, IF 1.070, HR 178 / 187, cad 91
12'(4') @z4 – NP 248, IF 1.011, HR 182 / 188, cad 94
-----------------
14'(1') @z3 – NP 211, IF 0.860, HR 172/177, cad 93
14' @z3 – NP 224, IF 0.915, HR 175/179, cad 90
Thursday 10 x2' all above threshold- 1.21, 1.23, 1.26, 1.25, 1,29, 1.26, 1.23, 1.24, 1.21
I took a 2 day rest as saturday was jam picked with life. And I am going on an overnight trip tonite. So rearranged the testing schedule and did the bike test this am. Tomorrow rest day and tuesday run test. Then I will make up the saturday bike on Wednesday.
Whoohoo! 8 point increase in FTP: 136 to 144! or 2.27W/kg to 2.88W/kg (5.8% increase). So if I keep it up I will be back to exactly where I was at the end of JOS 2013 (152-3W/kg). It sure felt like I was going to be closer to 150 this time-deceptive how you can magnify the last 5 min effort and minimize the lower first 5 min effort.
http://connect.garmin.com/activity/450283665 IF 0.81, 54 TSS
Now I'm on my way to the airport and suspect I may not be back until Friday…it'll be a brutal week work-wise. But I'm restarting running this week so excited to see how that goes!!
Overall 75' @ NP 217 (IF 0.885), avg cad 90, No HR data because my HR strap was all jacked up for some reason. http://connect.garmin.com/activity/450021486
29'(1') @ABP – NP: 221 (IF 0.900), VI 1.00, cad 95
14' (1')@ABP – NP: 232 (IF 0.946), VI 1.00, cad 91
14' @ABP – NP: 227 (IF 0.928), VI 1.00, cad 91
Saturday Ride today: 2 x 15' @ 100% (4') @ 1.02, 1.01; 2 x 12' (2:30) @ 0.82, 0.815; TSS Total 110, IF 0.866.
Cycling's starting to feel easier, so it must be time for a break to go skiing again. I'm leaving on Wednesday for another 10 days.