@ Judson, I hate to break this to you since you did so well, but it wasn't 2 minutes extra, that last one was 4 minutes longer (assuming you're in the intermediate plan). I had 8, 10, 8 on my plan. Well done.
Long night with a sick kid didn't mesh with an early morning workout, so had to get it done this afternoon. This was the toughest one of the week for me, but somehow got through it. No run afterwards...but my daughter is much better
Got my workout in this morning. Did the Z4 intervals then added some Z3 stuff at the end.
8'=.99, 10'=1.00, 12'=.99
15' .83
My racermate software isn't responding the the controller on my computrainer so I took it as an opportunity to trial one of the trainer apps DCrainmaker just reviewed. Tried the Perfpro app which i need to explore a lot more before forming an opinion. I like watching my little virtual me on the road with the racer mate which I couldn't figure out in the perfpro.
Any opinions on app software out there. I've heard a lot about trainer road and may try that next.
@Steve West - saw that you finished your workout with a 20' @Z3. Nice work, that would have been a real challenge after this workout and will plan on that next weekend.
Today I only got the bike in since it was hammering when I went out to run and just stood there thinking, "this was a low priority on the plan, so I can come back later". Of course, I never did.
So, the bike went well and although I went over my Z4, I saved enough to run (or so I thought):
8'(2'), 10'(2'), 12'(2') @ Z4: 1.03, 1.05, 1.05, then 2 X 15'(2') @ Z3 : .85, .87
Time to kick back and see if I can watch my wife's Alma Mater, Mississippi State keep their #4 ranking!
I've been derelict in getting here again. Oy! Thursday was the 7 x 2. Honestly, as I warmed up, I wasn't sure I was going to make it. I do a 12 minute warmup (because that's how long the gap is on trainer road) that's 3-4 minutes easy, then 1/1/1/1/1 minutes as FTP/easy/FTP/easy/FTP. When I'm tired, that first and sometimes second FTP segment are pretty hard. That said, things worked out ok...warmed up and got it done...though it was definitely work. Target was 7 x 2' at 283 W.
Saturday felt better. Still a bit tired in warmup, but not crazy. I've been saying this a lot, but it's true...most of these workouts are feeling "just right". Challenging without being torturous. Target 8', 10', 12' at 238 W
Hit 244, 245, 243 W. Overall IF of 0.92 because I closed out the hour with some more 200+. It was a balmy 50 degrees outside, so I ran OUTSIDE for once today on the brick! Woo hoo! Nothing special...just some work. http://connect.garmin.com/modern/activity/637985980
Saturday Bike just done. 8 + 10 + 12 min at FTP (232W)
Did them all with no issues at 238W (1.03) each
added 8 mins at 0.8FTP at the end (TR asked for 15 min cool down and I just inserted there)
Only disclaimer is that other than Tuesday I have not been able to run this week so far due to a family situation and my legs are probably more rested than usual. Will try to run tomorrow and do some catch up
Wow, there has been some really great work done in the Nation. I am impressed by the gains that I see from so many members. I spent a bunch of time today playing an on-line brain game. Thanks Coach P. Due to poor time management, I was crunched trying to boost my SAU's and still get the workout in.Not totally my fault, my wife did play the game too. I did my intervals a little different than what was written, but I got all three in for 30 minutes of work. I finished with my intervals being 254W @ 1.017 IF, 256W @ 1.025 IF & 253W @ 1.011 IF I ran out of time and could not get the run it. Tomorrow is another day.
Legs were a bit sluggish feeling at the start, but got the ride done - without reducing my watts after X-C yesterday! Run off bike felt good too, thought my Z2 out Z3 Back was more like... Z3 then more Z3 with maybe a bit of Z4.
I got yesterday's bike in today. 2X12 @1.01 & 1.00. No extra credit because I had to get to the airport but it did get done. I thought that the intervals were hard today especially in the middle of each one. Happy Thanksgiving US ENers. I'm off to the frozen parts agog Alaska till Monday. No bike, no running shoes n and no swim trunks, but I do have my hiking boots.
Comments
But so far so good....and today's intervals were all within the z4 zone and felt pretty good
http://connect.garmin.com/modern/activity/637771213
Great work everyone, and good luck with your long run tomorrow. I am looking forward to warmer temperatures (in the low 40's)
8' @ 1.01 (229 np)
10' @ 1.01 (228 np)
12' @ 1.01 (229 np)
Ftp = 226
http://connect.garmin.com/activity/637847186
Hopefully I'll be rested for tomorrow's run!
Got my workout in this morning. Did the Z4 intervals then added some Z3 stuff at the end.
8'=.99, 10'=1.00, 12'=.99
15' .83
My racermate software isn't responding the the controller on my computrainer so I took it as an opportunity to trial one of the trainer apps DCrainmaker just reviewed. Tried the Perfpro app which i need to explore a lot more before forming an opinion. I like watching my little virtual me on the road with the racer mate which I couldn't figure out in the perfpro.
Any opinions on app software out there. I've heard a lot about trainer road and may try that next.
@Steve West - saw that you finished your workout with a 20' @Z3. Nice work, that would have been a real challenge after this workout and will plan on that next weekend.
Today I only got the bike in since it was hammering when I went out to run and just stood there thinking, "this was a low priority on the plan, so I can come back later". Of course, I never did.
So, the bike went well and although I went over my Z4, I saved enough to run (or so I thought):
8'(2'), 10'(2'), 12'(2') @ Z4: 1.03, 1.05, 1.05, then 2 X 15'(2') @ Z3 : .85, .87
Time to kick back and see if I can watch my wife's Alma Mater, Mississippi State keep their #4 ranking!
Hit 281, 285, 285, 288, 287, 286, 288, then 15' at 210 W average to close the hour. Run was in the morning.
http://connect.garmin.com/modern/activity/637985976
Saturday felt better. Still a bit tired in warmup, but not crazy. I've been saying this a lot, but it's true...most of these workouts are feeling "just right". Challenging without being torturous. Target 8', 10', 12' at 238 W
Hit 244, 245, 243 W. Overall IF of 0.92 because I closed out the hour with some more 200+.
It was a balmy 50 degrees outside, so I ran OUTSIDE for once today on the brick! Woo hoo! Nothing special...just some work.
http://connect.garmin.com/modern/activity/637985980
Did them all with no issues at 238W (1.03) each
added 8 mins at 0.8FTP at the end (TR asked for 15 min cool down and I just inserted there)
Only disclaimer is that other than Tuesday I have not been able to run this week so far due to a family situation and my legs are probably more rested than usual. Will try to run tomorrow and do some catch up
Link--> http://connect.garmin.com/activity/638004353
Wow, there has been some really great work done in the Nation. I am impressed by the gains that I see from so many members. I spent a bunch of time today playing an on-line brain game. Thanks Coach P. Due to poor time management, I was crunched trying to boost my SAU's and still get the workout in.Not totally my fault, my wife did play the game too. I did my intervals a little different than what was written, but I got all three in for 30 minutes of work. I finished with my intervals being 254W @ 1.017 IF, 256W @ 1.025 IF & 253W @ 1.011 IF I ran out of time and could not get the run it. Tomorrow is another day.
http://connect.garmin.com/modern/activity/638031493
Legs were a bit sluggish feeling at the start, but got the ride done - without reducing my watts after X-C yesterday! Run off bike felt good too, thought my Z2 out Z3 Back was more like... Z3 then more Z3 with maybe a bit of Z4.
Looking forward to rest day tomorrow