Glad I am not the only one starting to feel the training load! I am waking up at night with twitching calves and tight hip flexors, so an IB later i can get back to sleep.
So, today was 7 x 2' at Z5 with target of 337W, I was able to crank out 1.2, 1.21, 1.28, 1.32, 1.24, 1.23, 1.23 and the get in 15' @ Z3, 257W to get a full hour. Good workout.
We'll see if I am overachieving after work when I attempt to get in the 35'@ Z2. First Thursday run this OS!
Same feeling here - especially the 2nd and 3rd felt super-hard today (ok - the last one was killer as usual ...) Nevertheless the numbers are looking good 7x2' @ 1.18, 1.26, 1.27, 1.24, 1.25, 1.24 1.22 Overall 62' / NP 290 / IF 0.94
Thursday V02 intervals went fine this am. - all at 1.2 or higher. Had to alternate sets between hard gear/low cadence - easier gear/higher cadence since neither were in my sweet spot. V02 definitely climbing - but that is to be expected at this point in the OS. Raising the ceiling after week 8 will be the tougher challenge.
Vo2 Thursday is a distant memory. Good session. Increased the power up from last week. Starting target 248w. Goal this week was 260w for the 7 x 1.5'. Steady the first six and pushed hard the last one. Guess I was holding back. Feeling good about the progress being made since week 1.
262/262/264/264/264/264/282
1.27/1.27/1.27/1.27/1.28/1.28/1.37
30' EP run off the bike. Legs a little dead, but not surprising.
Tried to ht the targets set in Trainer Road and see what I could do on the last one to determine what was left. IF's at 1.14 (Target), 1.19, 1.16, 1.17, 1.17, 1.17, 1.23. There is obviously room for more effort at the beginning and I will work on that next Thursday. Enjoy the rest tomorrow!
Long day at work. Hard VO2 intervals on bike. Didn't do much Z3 time (6') so that I could get dinner and get to bed after 2 long days in a row (and one not much better on tap tomorrow).
7 x 1.5' @ 1.2, 1.2, 1.2, 1.21, 1.23, 1.19, 1.25 (pushed a little at the end because I had it left in the tank).
Happy I pushed myself to do it; seeing all of the hard work being done today acted as some positive peer pressure.
Did Saturday's brick today as a reverse (did todays workout yesterday).
Had a smokin' run before I hopped on my bike, and that probably took a little something out of my legs, but I was able to maintain my Z4 numbers for the 8', 10', 12' and turned in about an hour of cycling. Warning: the total time number for this ride is 40. With a good warmup and warm down you'll probably have a hard time keeping this workout under 50' to and hour.
Things felt challenging, but nothing like the 7x 2' Z5 that most of you did today and I did yesterday.
I got on the bike today and started the warm up and was relieved to find that my hamstring wasn't complaining. I started the intervals and found they were really easy, oh wait, those were the recovery intervals. But really, the hard intervals weren't as hard as they seemed last week. Others have noted that but my legs are probably a little fresher since I've been in run jail this week and haven't really run since last Saturday. Anyway, I mis-counted and did 8X1.5'. My goal was 287 watts which is 1.30 of my FTP. I did feel like I could have done more which is a good feeling.
281
1.28
286
1.30
290
1.32
295
1.34
292
1.32
287
1.31
290
1.32
290
1.32
I wasn't trying to over achieve on these but I was watching my power meter and it wasn't reading quite this high as I was riding.
Long week and long day. Lots going on around here and plenty to distract me from training. I didn't get on the bike until almost 7:30 tonight. The warm-up went good. I could tell by my first interval that I was not going to hit my goal for all. During the warm-up I got a phone call for work. I had left the phone upstairs and my wife brought it down to me. The only problem was I was pedaling with my head down and my eyes closed. I never heard or saw her coming. When she touched my arm it startled me so much I nearly jumped right off the bike. Fortunately that was during the warm-up. finished the call and refocused. I did my Thursday 4 X 5' and hit all of the intervals over 1.10 IF. I was aiming for 1.15 IF tonight, but that was just not in me. I went
284W @ 1.14 IF, 280W @ 1.12 IF, 278W @ 1.11 IF & 280W @ 1.12 IF I am going to run tomorrow.
@Mark, Whoa!!! I smell an FTP bump coming, great work!
@Ed, despite not hitting your goal of 1.15 that is a solid effort. Those 110% intervals are killers. Great work!
Got the ride done today. 7 X 2(2) @ 1.2+ Those last 2 intervals are sooooo hard. But it feels great to get them all in. Put in some extra time at Z3 to finish off the ride.
There were some great performances. @David P, those intervals were outstanding. Super strong and consistent. @Steve W, Getting these workouts done late at night after long work days is really tough.I pity those vegetables. This is for you. https://www.youtube.com/watch?v=Ov5Jgw_Nwx4
I remember in past OS's thinking VO2 days were way easier than the FTP intervals. Not this year! Reached or exceeded targets on all 7 of those suckers but it was a battle. Sent my check in today for the January volume camp so now I have that to motivate me to get in shape!
Saturday brick in the books. Exceeded my targets but it was tough.
8' (211/1.02)
10' (215/1.04)
8' (217/1.05)
10' (185/0.89)
Did my run right off the bike. Apparently not only were my legs fried, so was my brain. Totally messed the run up. Did a 6' EP WU then did 12' at HMP (should have been MP), then a 2' recovery, and for some reason my mind was thinking TP, so I went out pretty fast and realized it should be MP (when it really was supposed to be HMP) so backed it down. In the end I ended up doing 2 x 12' @ HMP (8:25/8:31). Can't wait for more run intensity tomorrow!
Did Thursday ride on Friday due to schedule conflicts. 7x1 V02/Z5 1.45, 1.42, 1.38, 1.12, 1.51, 1.52, 1.34. Felt strong most likely due to the day off before the these V02 intervals.
Ride done today. 8', 10', 12' @ Z4 and 10' @ Z3. Hit all my marks but it wasn't easy. I've been overachieving on the intervals the last couple weeks and it caught up to me today. Going to try and back down a little bit next week. Will hit the run a little later today. Great work everybody!
Howdy Peeps!! What a horrible day outside. Lucky me for having a fantastic pain cave. Today's TR was good. Numbers as follows
8' x 157-0.79
10'x231-1.16
10x228-1.14
I LOVE my bike! It's the only part of this I do well. Thank you everyone for the Strave kudos.
I'm really liking TR. Takes a lot of the guess work out of what to do and how long. I know. Should have done it sooner. I never said I was a fast learner. I am assuming that as fitness improves the I.F goes down for the given interval. So the lower the IF the sexier I am on the bike right?
Got the (easier) Saturday ride done in the cave this morning. 8' @ 1.01, 10' @ 1.02, 8' @ 1.03, finishing with 11' @ 0.88 before CD. Had to force myself to start, but not too bad once it got rollin'. At least I got to run outside...
As I started the TR workout, I noticed it differed slightly from the 8x10x8 in the plan and like some of you, I did the 8x10x12 anyway. The extra 2 minutes is not supposed to hurt that much, right? Ended up with IF 1.0, 1.02, and 1.01 for each of the intervals. Not a lot left over, but did the run off the bike right away. Was feeling fried at the time, but am not too bad now and heading out for a light skate ski because the day just looks so good! Have a nice weekend, all!
well that ride felt a lot harder than it looks like on the plan! Fought through all intervals but it was hard in the end. Managed still solid numbers as IFs of 1.00 / 1.01 / 1.00 Did not extend this workout as I felt tired already and my longer run is scheduled tomorrow morning.
Bike done. This is the first time I've had to do the Saturday NOS bike on a trainer and it was more mentally taxing than doing it outside for sure. I did the 8, 10, 8 with a goal of 220 at 218, 0.99; 222, 1.01; 223, 1.01. They were tough but not excruciating. Didn't do any extra since my wife was waiting to use the trainer for her workout.
No run for me today due to the hamstring and the fact that some friends of mine got a demolition permit for a deck and a dock at their new lake house so I get to play demolition crew member this afternoon. The sawzall, crowbars, and BFH (big f#$k!^g hammer) are ready and waiting by the door. I did do a couple of rounds of TRX work for good measure though before stretching and taking in some chocolate milk.
Comments
Glad I am not the only one starting to feel the training load! I am waking up at night with twitching calves and tight hip flexors, so an IB later i can get back to sleep.
So, today was 7 x 2' at Z5 with target of 337W, I was able to crank out 1.2, 1.21, 1.28, 1.32, 1.24, 1.23, 1.23 and the get in 15' @ Z3, 257W to get a full hour. Good workout.
We'll see if I am overachieving after work when I attempt to get in the 35'@ Z2. First Thursday run this OS!
Nevertheless the numbers are looking good
7x2' @ 1.18, 1.26, 1.27, 1.24, 1.25, 1.24 1.22
Overall 62' / NP 290 / IF 0.94
http://tpks.ws/hUBc
Will try to catch up on that run tonight
But for this workout results are below:
Goal : 7x2min @ 1.2xFTP(278W) + 15min @ 0.85xFTP(197W)
DONE :
1) 280W 1.21
2) 279W 1.20
3) 279W 1.20
4) 282W 1.22
5) 282W 1.22
6) 280W 1.21
7) 279W 1.20
8) 201W 0.87
Link-->
http://connect.garmin.com/activity/636702994
7 x 2' (2') @ 1.20, 1.22, 1.21, 1.22, 1.20, 1.22, 1.23 (avg power)
1 x 15' @ .87 (NP)
Vo2 Thursday is a distant memory. Good session. Increased the power up from last week. Starting target 248w. Goal this week was 260w for the 7 x 1.5'. Steady the first six and pushed hard the last one. Guess I was holding back. Feeling good about the progress being made since week 1.
262/262/264/264/264/264/282
1.27/1.27/1.27/1.27/1.28/1.28/1.37
30' EP run off the bike. Legs a little dead, but not surprising.
7 x 1.5' @ 1.2, 1.2, 1.2, 1.21, 1.23, 1.19, 1.25 (pushed a little at the end because I had it left in the tank).
Happy I pushed myself to do it; seeing all of the hard work being done today acted as some positive peer pressure.
Had a smokin' run before I hopped on my bike, and that probably took a little something out of my legs, but I was able to maintain my Z4 numbers for the 8', 10', 12' and turned in about an hour of cycling. Warning: the total time number for this ride is 40. With a good warmup and warm down you'll probably have a hard time keeping this workout under 50' to and hour.
Things felt challenging, but nothing like the 7x 2' Z5 that most of you did today and I did yesterday.
Survived two brick days in a row!
Still seeing improvement. 7x1.5' at z5 (on trainer).
305w 1.18, 319w 1.24, 317w 1.23, 319w 1.24, 323w 1.25, 324w 1.26, 331w 1.28 + 15' @z3 212w 0.82
Training will be spotty this weekend. I'm a volunteer ass't swim coach and our National team has a bus trip to a US meet near Cleveland (brrrr).
7x 1.5' @ Z5 target 334 watt
Managed - 332, 336, 336, 338, 332, 338, 352 (pushed it)
CD w/ 7.5' @ Z3 IF 0.84 / VI 1.00
Helllllooooo Friday!
Long week and long day. Lots going on around here and plenty to distract me from training. I didn't get on the bike until almost 7:30 tonight. The warm-up went good. I could tell by my first interval that I was not going to hit my goal for all. During the warm-up I got a phone call for work. I had left the phone upstairs and my wife brought it down to me. The only problem was I was pedaling with my head down and my eyes closed. I never heard or saw her coming. When she touched my arm it startled me so much I nearly jumped right off the bike. Fortunately that was during the warm-up. finished the call and refocused. I did my Thursday 4 X 5' and hit all of the intervals over 1.10 IF. I was aiming for 1.15 IF tonight, but that was just not in me. I went
284W @ 1.14 IF, 280W @ 1.12 IF, 278W @ 1.11 IF & 280W @ 1.12 IF I am going to run tomorrow.
http://connect.garmin.com/modern/activity/636835623
@Ed, despite not hitting your goal of 1.15 that is a solid effort. Those 110% intervals are killers. Great work!
Got the ride done today. 7 X 2(2) @ 1.2+ Those last 2 intervals are sooooo hard. But it feels great to get them all in. Put in some extra time at Z3 to finish off the ride.
7x2(2) @1,20, 1.20, 1.20, 1.25, 1.25, 1.20, 1.24
1x20' @ 0.883
Total ride 60' @ 0.93
Tomorrow is my long commute, need to get to bed
Got out for my ride. 7x1.5'. I hit some really good numbers today.
Avg. W - IF
261 - 1.26
270 - 1.30
266 - 1.29
278 - 1.34
292 - 1.41
250 - 1.21
272 - 1.31
There were some great performances. @David P, those intervals were outstanding. Super strong and consistent. @Steve W, Getting these workouts done late at night after long work days is really tough.I pity those vegetables. This is for you.
https://www.youtube.com/watch?v=Ov5Jgw_Nwx4
WU w/ 12' @ Z3 IF 0.85 / VI 1.00
8' @ Z4 IF 0.99 / VI 0.99
10' @ Z4 IF 1.01 / VI 0.99
8' @ Z4 IF 1.02 / VI 0.99
Saturday bike work done. WU HR hanging in @ 135. Probably will not be able to get run in, will do leaf raking workout.
8'@ 1.02, 10' @ 1.02, 8' @ 1.04 Then 15' Zn3 @ .83
8' (211/1.02)
10' (215/1.04)
8' (217/1.05)
10' (185/0.89)
Did my run right off the bike. Apparently not only were my legs fried, so was my brain. Totally messed the run up. Did a 6' EP WU then did 12' at HMP (should have been MP), then a 2' recovery, and for some reason my mind was thinking TP, so I went out pretty fast and realized it should be MP (when it really was supposed to be HMP) so backed it down. In the end I ended up doing 2 x 12' @ HMP (8:25/8:31). Can't wait for more run intensity tomorrow!
Did Thursday ride on Friday due to schedule conflicts. 7x1 V02/Z5 1.45, 1.42, 1.38, 1.12, 1.51, 1.52, 1.34. Felt strong most likely due to the day off before the these V02 intervals.
Bike portion done, run later on
8' @ 195 - 1.004
10' @ 196 - 1.011
12' @ 197 - 1.016
20' @ 168 - 0.866
Total ride 1:08 @ 182 - 0.94
Howdy Peeps!! What a horrible day outside. Lucky me for having a fantastic pain cave. Today's TR was good. Numbers as follows
8' x 157-0.79
10'x231-1.16
10x228-1.14
I LOVE my bike! It's the only part of this I do well. Thank you everyone for the Strave kudos.
I'm really liking TR. Takes a lot of the guess work out of what to do and how long. I know. Should have done it sooner. I never said I was a fast learner. I am assuming that as fitness improves the I.F goes down for the given interval. So the lower the IF the sexier I am on the bike right?
Fought through all intervals but it was hard in the end. Managed still solid numbers as IFs of 1.00 / 1.01 / 1.00
Did not extend this workout as I felt tired already and my longer run is scheduled tomorrow morning.
http://tpks.ws/njRh
Bike done. This is the first time I've had to do the Saturday NOS bike on a trainer and it was more mentally taxing than doing it outside for sure. I did the 8, 10, 8 with a goal of 220 at 218, 0.99; 222, 1.01; 223, 1.01. They were tough but not excruciating. Didn't do any extra since my wife was waiting to use the trainer for her workout.
No run for me today due to the hamstring and the fact that some friends of mine got a demolition permit for a deck and a dock at their new lake house so I get to play demolition crew member this afternoon. The sawzall, crowbars, and BFH (big f#$k!^g hammer) are ready and waiting by the door. I did do a couple of rounds of TRX work for good measure though before stretching and taking in some chocolate milk.
Have a good day everyone.