2014 Week #10 BIKE THREAD
Week 10, Baby! We're in double-digits 
. For most of us, that means peaking ahead to what comes next, so definitely be sure to check out this week's podcast which discusses how to add volume to the Saturday Bike (hint: z3 is your friend!). Once you've done that, get your head back into JOS space, focus on the here and now, and prepare to finish strong 
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Stuck at the firehouse, but at least I got to look at a clear blue sky, nice south wind, and 76 degrees
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Had to do last Sat bike today...15' @ .98, 15' @ .98, 5' @ 1.02, 20' @ .89
View from McKinney's #4 firehouse!
Power was low today for sure. Perhaps because the room was warmer than usual…who knows. But it was also the 3rd day of biking in a row, and the 4th bike in 5 days. So it was TOUGH. But I got it done, and also committed to the brick run by having a second gel after the first FTP interval. Unlike last week where I was in aero for most of the workout, today I was aero for most of the first interval, then up about 1/3 of the time for the second, then up the whole third, trying to push more watts in a bigger gear, although only able to do it for the first few minutes and the last 5'.
Overall 75' @ NP 228 (IF 0.930), HR avg 154 / max 176, avg cad 88. http://connect.garmin.com/activity/458941943
15'(4') @z4 – NP: 247 (IF 1.008), VI 1.00, HR 162/171, cad 94
15'(4') @z4 – NP: 247 (IF 1.006), VI 1.00, HR 168/176, cad 94
15'(4') @z4 – NP: 248 (IF 1.011), VI 1.00, HR 169/176, cad 90
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5' @z3 – NP: 223 (IF 0.910), VI 1.00, HR 158/164, cad 90
The brick run was my first official run workout since being back from run jail! I kept it very easy, 3.37mi in 25', avg 7:24/mi. http://connect.garmin.com/activity/458943317
10' @7:44/mi
10' @7:22/mi
5' @6:54/mi
Nice work to start out the week. For me I triaged the workout legs were having a tough time pushing the watts today. Went to a low cadence and ended up counting rpm's to avoid watching the clock.
1X15 3X10 .99; .98; ..97, .98 66'@.91 It's going to be an interesting week.
Tough going this morning with the 3x14’ … but I endured and hammered them out at @ 100%, 99% & 98%. Then hit 7x30" strides.
http://tpks.ws/ZhMS
Overall it was a very good effort with the MS done as 21'(2'), 21' hitting 0.953 and 0.971 on the two intervals. HR was quite low today given the power output and I was feeling good.
Overall 60' @ NP 226 (IF 0.922), HR avg 153 / max 168, avg cad 88. http://connect.garmin.com/activity/459176971
21'(2') @ABP – NP: 233 (IF 0.953), VI 1.00, HR 159/167, cad 92
21' @ABP – NP: 238 (IF 0.971), VI 1.00, HR 163/168, cad 93
The ride wasn’t easy today but I think I’ve adjusted pretty well to my FTP at this point.
3 X 15’(4’) @ 1, 1, 1.01
10’ @ .85
Entire workout (253 watts):
Duration: 1:29:07 (1:30:59)
Work: 1354 kJ
TSS: 120.7 (intensity factor 0.904)
Norm Power: 276
VI: 1.09
Min Max Avg
Power: 0 534 253 watts
Heart Rate: 71 172 148 bpm
Cadence: 6 130 83 rpm
I think I put in for the wrong week, because I ended up doing 12/20/12 instead of 3 x 15...but regardless, they are about the same. Unfortunately, i forgot to start my Garmin at the warmup and it just started at the work interval. On the other hand, that does make me get to say that I did an 52 minutes at 0.98 IF instead of 1:10 at 0.88 or something, which sounds much less impressive. :-)
244/241/244 W for the three intervals.
http://connect.garmin.com/activity/459478928
As a side note, I finished off the last TV series I was "watching" on Netflix during my rides and am now in the middle of the BBC version of House of Cards. Dammit, I have to pay attention now...not just explosions and space ships!
@William-I am well into season 2 of House of Cards but my husband keep telling me the BBC version is way superior
@Matt-strong work! enjoy the trip
From reading all the posts I now know Im not alone in saying, this morning was tough. I felt much stronger on saturday but had done back to back strength training wkos friday night and saturday, after bike, and quads have been sore the last few days
2 x 15' and 1x10'(ran out of time due to abusing the snooze button):
,97, 1.0, 1.0
.98
.98
.97
feel good that i got them done, going to attempt todays run workout tonight to get back on track.
@ Betsy - I wish we would just stay in daylight savings time and stop shifting. There is one state legislator trying to do make that happen. Whatever the agricultural reasons were back in the day, those days are long gone.
Took MON full off....felt like TUES ride was gona be good....
WU including 3'Standing (200w) 12' @173w hr 129
3x14' (Plan) 204-218w
1) 11' 205w 147hr Could not hold the watts....just wasn't there prolonged ~6min RI
Then figured Id do at lease 20 min of Z3 to finish the hour......
8' @ 173w (Z3)but then was able to bring up the watts to 200 for 12'more (power all over 190-210 no holding steady)
Total 1:06
TSS 84
Work has me hacking the plan all this week....Tuesday's 3 x14(4) this morning .959, .985, .998 felt good! Off to the track later this afternoon for yesterday's 6 x 400
@Paul, I don't know about the pic, but I felt upside down...sitting just inside the apparatus bay on a trainer a mere 4 feet from that beautiful weather!
These 110% intervals are tough! Got it done though. 5X5(3) @ 1.11, 1.12, 1.11, 1.12, 1.13 About 60% of the work was in the aerobars. I added on 15 minutes of Z3 work at the end at .87. I was going for 20 minutes of Z3 but I felt the quick release on my trainer budge. The bike still felt secure and I probably could’ve rode to the end but I took the message and got off.
Entire workout (246 watts):
Duration: 1:17:33
Work: 1142 kJ
TSS: 109.4 (intensity factor 0.923)
Norm Power: 281
VI: 1.15
Min Max Avg
Power: 0 534 246 watts
Heart Rate: 57 173 146 bpm
Cadence: 27 128 82 rpm
I am doing my one Boston race rehearsal this Saturday, and Thursday, I am pulling a Bruford...making a positive choice NOT to trash my legs with another hard bike to give me just a touch of rest for the Saturday hard run. (I did run easy today)
This is my attitude/experience about these 4 x 5' (3') wkos. Anticpating them, I'm worried they'll be tough; while doing them, they are indeed hard, but doable. Afterwards, I'm not as tired, or sore, as I worried I might be. Today, I went 1.14, 1.08, 1.11, 1.10, followed by 8' 2 0.81, for 0.9 IF/60 minute.
Looking forward to an easy day tomorrow-swim drills.
I'm a day off on the 5 x 5' due to work earlier this week. This morning did the entire workout at 0.93 IF with the intervals being @ 1.10, 1.11, 1.08, 1.10, and 1.15 IF for the finish. Pretty pleased.
Looking like rain all weekend here so we're not sure what bike training will be like Saturday.
Hope all of you have a great weekend and can get outside!
Clearly the 4 x 5' (3') @ VO2 workouts are tough and just knowing they are coming is mentally challenging. This week I endured and managed to complete them at 110%, 109%, 109%, and 110% but was pretty spent at the end.
Interestingly enough, I commented on the JOS Week 10 Run Thread and in a Micro Thread how the 8x1/4mi @Z5 workouts did not seem all that tough for me – the feedback was to cut down on the rest time or as Coach P suggested doubling down – instead of 8x440 – do 4x880, which increases the time at Z5 and still allow for a full recovery between each.
The point here is that last year I found the 8x2’ (2&rsquo
@ VO2 very doable. The obvious conclusion … extending the time makes the easy hard and the hard harder.
Still hacking the plan this week...after doubling up yesterday with the 3 x 14 in the morning and the track that afternoon for 6 x 400 plus a mile at Z2/3 the legs were not happy this morning as I settled into the 4 x 5. Hacked it to 5 x 4 and suffered through at 1.12, 1.11, 1.12, 1.11, 1.11
Thinking tomorrow's 2 x 18 is going to hurt more than it should!
I did Tuesday's FTP interval ride today on the trainer, having bagged it earlier this week recovering from DOMS following my long run. 10'. 15', 10' (3') @ 1.0. 0.98, 0.98, plus some time @ 0.8.
Maybe this weekend, I'll get outside for my first ride on my new Di2 set-up.
Today's workout just felt hard, hard, hard, hard, hard. Felt like I couldn't catch my breath the entire time. I also couldn't get much recovery and spent most of workout in upper Zone 4 ---- so discouraging. Yet, I managed to get it done. I thought after a rest day I would feel strong and it was more challenging than Thursday ride. Going to a funeral later today. Have a great workout everyone. Hoping for a better run tomorrow.