2015 NOS Week 5 Bike – Turkey Week
Welcome to week 5! One of the reasons I like the November OS is due to a couple well timed holidays which typically require at least a little time off from training. It gives my body and mind a chance to recharge. You’ve been hammering yourself for 4 weeks. So, if you need an extra day off or you just can’t get one of the workouts in this week don’t worry. Earn some SAU’s by helping out with the dinner or keeping an eye on the kids. Enjoy spending time with friends and family. Eat a piece of pie (not the whole thing)! And then…get back to stomping on those pedals.
Happy Thanksgiving!
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2 x 15' @ 200, 1.032; 199, 1.024
Then added 1 x 15' @ 182, 0.941 I really didn't mean to do it that way. I was watching X-Men and didn't look at the PM till 10:xx and saw 0.95 and I backed off a bit but it just seemed to roll easy.
Bricked off the bike for 26' to get 3 miles at EP.
Tues. bike work done. It has been about 58 deg. in Pain Cave(garage), but this morning it was 73 and humid. Felt like I sweat buckets.
2x12' Zn 4 @ 1.01, 1.01
2 x 15 @ 1.0 and 1.01
12 ' @ .88
Will get the run done after I volunteer at school.
2 X 15'(4') @Z4: 1.04 and 1.04 and then 6'(1') @ Z3: .87
then about 35' @Z2/Z3
Pain cave (same as Mark's = garage) back to about 55 degrees from weekend high of about 70 degrees!
Time to pack for tomorrow's trip to Houston suburb for a Texas & Mississippi family Thanksgiving. Although I plan to get my run in tomorrow, I will be lucky to get a walk in Thursday or Friday!
Hit both IFs at 1.00 and 1.02 even though I had some power dropouts while riding (think I should change my WiFi channel)
http://tpks.ws/2j5W
I do this traditionally in my spin class - the bikes are outfitted with power meters so it's essentially a trainer ride. However, the bikes are variable in terms of their power. I have a one that matches very well with my road bike (calibrated with RPE and heart rate), however it looks like they recalibrated it. I held it at my normal Z4 - 250w - but deteriorated after about five minutes while watching my HR shoot through the roof. I settled back to what felt like Z4 (and what my HR indicated was Z4). The bike seemed about 10 to 15% off the mark. Certainly hope they recalibrated, or else I'm in for a sucky week!
Legs seem to be taking on the work well so far, rest days are my friend!
Got it completed as follows:
-15min @ 238W (1.026)
-15min @ 240W (1.034)
-12min @ 203W (0.88)
Link ---> http://connect.garmin.com/activity/639926008
Today was Holiday prep day around the house. My neighbor put me to shame yesterday and had all his lights up. Got after it right away this morning all the time hearing "The 12 pains of Christmas" in my head. Earned some important SAU's and still had time for the workout. The workout was great. I did only the prescribed one hour. The warm-up was encouraging and I hit the 1st 15 minute interval right where I wanted 259WNP @ 1.035 IF I also nailed the second with the same watts 259WNP @ 1.035 but I dropped my cadence for the last 2 minutes and pushed for more power. I finished the hour with 4.5 minutes at 100%. The entire hour was .941 IF.
http://connect.garmin.com/modern/activity/639967622
Got my ride in this morning. Hit the targets fairly well.
2X15' 1.01,1.00
12' .83
Nice job everyone.
Yesterday was a much needed rest day. The first four weeks finally took their toll and I could feel it. Tired, lethargic, no energy. So much so I decided to not even do the OS Core work. Good call. Today I felt much better. Great session on the bike and easy run after.
Changed up my WU to do the EN OS Basic WU. 12' @ 85% felt pretty easy. Avg HR was 135 which is about what I would expect.
2 x 12' @ 1.06/1.07 which was a build from last week and above my FTP from last season. Finished with 12' @ IF 0.89 with a steady rise in power through the whole interval.
Then did the 35' EP run with strides. Good day.
Recovered from Saturday's fatigue on the bike and was able to put in a good effort today. 2 X 15'(4') @ Z4. Hit my marks. I didn't add any extra time at Z3 today.
It ended up being 1X22'(1'), 1X7'(1') @ 95%, then 1X5'(1'), 1X15' @ 90%. Good stuff!!
great job everyone
Some really solid work being done here.
Got out today
15' warmup
12' @ 1.03
12' @ 1.02
19' @ 0.79
http://www.strava.com/activities/223227083/laps
Now we'll see how the VO2s go tomorrow, since turkey day will be the local 5k trot - get to test out some speed bump hopefully!
With a 10k on T-day just around the corner, I backed off a bit on my 2x12'@z4 and 12'@z3.
230w 0.89 HR 120, 236w 0.91 124, 193w 0.75 113. All 3 grown sons will be in town which will be terrific. Happy T-day to all my EN teammates!
Given today's weather, I should've flipped the yesterdays bike with today's run. Unlike some of you coordinated folks, I cannot run those fast fast intervals on the TM. Somehow, I'll have to re work this week's schedule.
Nice work being done out there - Happy Thanksgiving to all!
8 x 2'(2') @ 1.20, 1.22, 1.23, 1.21, 1.21, 1.21, 1.22, 1.23 AP
1 x 15' @ .87 NP
http://connect.garmin.com/activity/640197182
Will do the run on TM this eve.
Will take tomorrow off and then work through rest of the week Fri/Sat/Sun
WU w/ 12' @ Z3 IF 0.85 / VI 1.00
12' @ Z4 IF 1.00 / VI 1.00
12' @ Z4 IF 1.03 / VI 1.00
CD
http://www.strava.com/activities/223599630
http://www.trainerroad.com/cycling/rides/1284394-05-Tue-2x12-Z4
WU 12'
8 x 1.5' @ 1.20, 1.22, 1.21, 1.25, 1.22, 1.23, 1.27, 1.28 (pushed a bit at the end) - don't know how you advanced folks do the 2' intervals...
18' @ 0.9 (a little higher than intended)
No run tonight so that I can Turkey Trot in the morning!
8 x 2'(2') plus 20' ABP
1- 232, 1.19
2- 233, 1.20
3- 233, 1.20
4- 235, 1.21
5- 236, 1.22
6- 232, 1.19
7- 240, 1.24
8- 243, 1.25
20' @ 175, 0.90
Total bike 1:08 @ 179, 0.924
Happy Turkey Day everyone!
Thurs. bike work done. WU felt good, Zn 3 work felt good, but the Zn 5 work felt brutal this morning. No run today, I'll have a house full of family in a few hours, but that's a good thing. Happy Thanksgiving everyone.
8x1.5 @ 1.2, 1.18, 1.18, 1.18, 1.15, 1.15, 1.15, 1.12, & 12' Zn 3 @ .84
Finished the Thursday bike and run. Did 8 x 1.5' all at IF of 1.22+. 18' at zn3 felt difficult for the first time this OS and must be a sign of fatigue. My legs have been feeling pretty tired all week so not a surprise. Looking forward to 48 hrs of rest . Have a happy Thanksgiving all
Happy Thanksgiving everyone. I am happy and thankful the Vo2 session is complete. This seemed harder than last week, and I'm not sure it was because of one extra interval. I did have the same average across the 8 intervals but was more consistent this week. Had nothing left after the set of 8. Tried to go for the 85% set but after a couple minutes I bagged it and went for a high cadence spin instead to finish.
WU 12' @ 176 (0.85) AHR 139 MHR 144
262/264/266/266/267/267/267/271 (Avg 266)
1.28/1.28/1.29/1.29/1.29/1.29/1.29/1.30
Have a great day with your families!