NOS GetFaster week X4
Almost there NOS-FASTER-folks!!
Some of us are entering the last hard week #7 others will enter week #6 which in fact is also pretty hard!
Get ready to suffer a lot during 2 more additional minutes of VO2 during each bike workout. As a compensation the VO2 time during our long SAT ride is reduced a lot which makes this workout a bit easier 
On the run we ramp up to maximum Z4-time/distance which ends up in 4x1mi two times a week in week #7!
NOW BRING IT ON and let us hear your suffocation stories 
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Did my swim workout today as planned. Incredible how "slow, fat and ugly" I feel during this Monday swim sessions after a hard training weekend
bike - http://connect.garmin.com/activity/463328406
Hill bounding repeats are just plain tough, but I remember how they made a big difference for me last year. 40 min total
run - http://connect.garmin.com/activity/463328424
As an example - If you are able to hit both 20' of our beloved 2x20' Z4 segments at 1.00 or above I'd suggest that your actual FTP "may" be 3-5% higher.
I did the uphill bounces early this morning to have maximum downtime before the VO2 work. This is super important for me to have a high quality VO2 session after a long day of work in the office.
Similar to Brad these uphill runs are really a pretty "hard" session and very challenging and my calfs are feeling very "pumped" afterwards but when I look at the calculated rTSS it gave me a super depressive 49 for this session ... My feeling would direct me more to a value of 60-70 but anyhow this is just a metric.
Here's the bike -> http://tpks.ws/idZo
Here's the run -> http://tpks.ws/RRqx
So apparently a craptastic Thurs bike then no biking since (2 x 5k races this weekend) equals STELLAR Tues. bike! 8 x 1' @ 1.22-1.24IF then 21' @ .84IF. Felt great and like I was holding back a bit on the intervals to avoid over-cooking myself. Would have kept going but I gots stuff to do!
run http://connect.garmin.com/activity/463878694
swim http://connect.garmin.com/activity/463878676
I truly was NOT awaiting my 4x1mi Z4 run today but thx to my work/training buddy I got it done under absolutely perfect weather conditions (about 20°C and nothing but sunshine). Overachieved a little on all intervals even though I could really feel the hard VO2 work from yesterday evening!
Got a nice big bowl of salad with meat afterwards then back to the office to get ready for the next swim workout
I really can't believe I'm saying that now but I really start to enjoy the swim workouts since I changed my training plan there and I'm really pushing myself harder as before in the water ... though I still have a LOT of work todo there to get somehow competitive
In the end a workout needs to be on TP to make it happen right?
So here we go -> http://tpks.ws/tftX
I continue to battle PF, so my GF plan is limited to swimming and biking.
Today, I started pool running and learned that my pool is 42 feet-ish horizontal. The lifegaurds were sweet today, saying "run, Beth, run!"
Bike done today...funny how "just" one hour workouts almost seem like getting a day off! Happy to not be swimming today.
7 x 1.5' @ (1.18, 1.21, 1.20, 1.22, 1.22, 1.22, 1.25)
13.5' @ .87
http://connect.garmin.com/activity/464381318
@Stefan - well done on the run and swim! Having a little competition / company is good motivation to keep going
@Ed - good stuff on the running well done, keep it up
@Brad - Huuuuuuge FTP bump coming up for you Sir, you've been smashing the VO2s the last couple of weeks. Keep it going
Been busy at work and home so here is a clump of workouts
Tues ride 7x 1.5min V02 Max Av 1.19IF, 15m @ 0.81IF
Weds run 3x 1mile Z4 - over achieved, lovely sunny weather, glad to be outside!
Swim - switched to the fridays 4x500s. Managed 3x500 before cramp and breaststrokers caused me to stop
Bike tonight. Felt tiiiiiiired. Had to drag myself into the pain cave. Somehow managed 7x V02 Max Av 1.18IF. Decided Main Set was enough and to consolidate my gains ready for the weekends efforts, so called it a day after 45 mins. I can feeel another FTP bump coming along as the last 2 sessions have been "easier" than a couple of weeks ago.
Nice easy Z1 run (aka recovery!) tomorrow and then its the weekend!
Long day finished with a strong WKO. 3 X 10' with .99 IF, 1.0 IF & .99 IF and a rock solid cadence. Traveling this weekend so I am switching around the workouts. Doing the long Saturday ride tomorrow. Hopefully I will have the right amount in the tank to get through the 2 X 20' section.
Week 7 coming to a close - all in all, it was a pretty good week (with some juggling). Monday's swim was a bit strange...didn't "feel" great (kind of like I didn't know how to swim) but times were good so I was satisfied. Not sure what was up...probably was too in my head.
Did Tuesday's bike on Monday night and it felt great, particularly since I got to do it with an awesome group of friends. Makes all the difference in the world!
Wed's run was the highlight of my week. Thanks to my chiropractor helping me work out plantar fasciaitis issues in my right heel, did my 3x1miles in under 5k goal time (7:25, 7:26, 7:28) for a total 7 miles. My heel was screaming yesterday, but another treatment today before my run should help...it is getting better!
Bike yesterday, done...that's about all I can say. My bike is having some minor mechanical issues so I have slightly fallen out of love with my trainer rides. I hope it's fixed before next week's test!Going to hit the pool today and do Sunday's run - yikes...going to be a tough run, but worth the juggling to be ready for next week in week 8!
I'm taking Sunday as my rest day instead of Monday so I can do the bike FTP test Monday with my super awesome Mon night group.
Have a great weekend all. BE FASTER!!
@ Brad: I can imagine the juggling will be tough, but you'll find a way to make it happen because that is SO TOTALLY AWESOME that you're both doing it. What an amazing day for your family. Work it!!
Today's WKO was way better than I thought it would be. This was the 4th day in a row with tough WKO's & 8 out of the last 9 days. I got 1.5 hours of the 2.5 hour Saturday ride done before I had to pick up my son from school. Did both main sets, 2 X 20' sweet spot & 6 X 2' VO2 max. Was right where I hoped to be for the sweet spots @ .944 IF. All but one of the VO2 max efforts were in the zone and I was only 4 watts out of the zone on that one. Traveling tomorrow and hoping to get the Friday run in after I get to the Hotel.
@antoinette- thank you. It will be an awesome day. That vision of seeing my wife around that final oval and through the finish line carries me through many tough workouts (me seeing her, assuming I finish BEFORE her!)
Int #1 6:42
Int #2 6:44
Int #3 7:13
remaining 4.84 miles at or around z2
1hr 26min / 11.19 miles
http://connect.garmin.com/activity/465452613
Garmin shows course elevation on today as 735 and Hartford Half Oct. was 1,400 but today's course sure felt harder! The hills were def. steeper today.
Nap time!
I had to switch Sat and Sun workouts as we will get MASSiVE amount of rain/snow tomorrow and I don't run on TMs!
Did a rock-solid 4x1mi TP run extended to about 85' and 20k. Weather was just too perfect with about 12-14 sunny degrees
Here's the profile -> http://tpks.ws/TGQj
Now I'm a little bit scared of tomorrows bike cause normally I don't have a 140rTSS run in my legs when I start the SAT monster-bike session ...
Congratulations Kimmie on your PR! Nice work chica.
Monster bike done. Only got 4hr sleep last night so was tired getting onto the bike. Had to choose between backing off a bit and completing the total session or hitting the numbers and blowing up.
2x15 at 0.95 IF followed by 6 VO2s a@ 1.12 IF and the rest (65mins) at 0.80IF. Broke up the 65min into 9 min ON segments (30 sec off - drink etc) which really helped the mental endurance battle.
Total 2hrs 30 TSS 178. Battered