Haven't been reporting and thought I'd check in 2X12 done this week for me. I have no turkey week excuses but will get in at least 2 bikes this week.
On a non-OS note I have been hitting the gym 4X a week with my brother and my foot is feeling better. I'm starting to think of running, so that's my cue for 1-2 more weeks rest for the foot then start easy. Tentative date Dec 10. Given all the off OS work I may look at a hard reset with the Jan OS as I've been getting in 2 bikes a week.
Happy Thanksgiving everyone. I got my bike in today with 8X2' (1.13, 1.16, 1.18, 1.19, 1.20, 1.18, 1.19, 1.21) then 15' at .88. The VO2 intervals feel really hard so really tried to concentrate on building each one. Feel like I invested in the calorie bank nicely!
Wow this was the first real cage-fight this OS for me ... holy sh%t ... every single 2' interval today was brutal and the clock was just standing STILL (almost counting backwards sometimes!!). I really need a day off feet work now Good work everybody!!
Here are some #'s and the whole workout: Interval as IF / NP: 1.25 / 384 1.26 / 387 1.18 / 363 (1x short power drop-out) 1.20 / 370 1.25 / 386 1.24 / 383 1.25 / 384 1.28 / 396 (incl. crying for mum)
Thursdays are always a tricky one for me, as I have a class after work that gets me home around 10pm.
Last night, I have to say, I didn't want to do the ride when I got home. But I did it and I'm so glad I did! I was definitely saved by the unbeatable combo of wahoo trainer + trainer road, as it kept me honest. When I got on the bike, I told myself, "just the main set, please!" and once I was done those I thought, well I'm feeling better now, best keep going. Fab.
Skipped the run yesterday for some FAUs so I made sure to do a good job on the bike. (And I, too, could do Stefan's workout....if the intervals were 15 seconds!)
Just wanted to wish everyone a happy turkey day and hope you have a spectacular rest of the NOS. I am going into Maintenance Mode - I am still injured and just can't do the runs, and certainly can't plan for a spring 1/2 marathon. My goal for the rest of the OS is just to rest up and get better for 2015.
Cheers to all and I will look forward to rejoining when I am 100% healthy!
Saturday bike-part in the box It felt astonishing "easy" (or at least as easy as a Z4 can possibly feel) this time. Did 2x15' + 5' Z4 + a 12' Z3 WU + 15' Z3 in the end for a total of 86' @ IF 0.92! This last number tells me it's about to re-test as I know that I normally can't do a 0.92 IF for almost 90' that easy! The 3 Z4 segments had IFs of 1.02, 1.02 and 1.01.
Not nearly as good an effort as Tuesday's 2 x12'. HR was running much higher during 12' WU @ 85% (149 ). About 10 bpm higher. Had a hard time just hanging onto 1.00 for the 2 x 12'. Had planned to do 30' @ 85% to finish but only did 15'.
WU: 12' @ 0.85 (176), AHR 149, MHR 159
2 x 12' @ 1.02/1.00 (211/207), AHR (170/172) MHR (178/181)
15' @ 0.86 (177) AHR 166, MHR 176
Think I might bag the 40' run today to ensure better quality for tomorrow's run.
ok, so i came to the realization today. when looking at the clock the 12 minute hard sections, suck! but when watching a movie or something else, i felt very "easy". When i say easy, i mean time went fast.
@Jonathan, I know what you mean! I didn't watch a movie today, but I threw on some Deadmau5, and went to work. Got er done, and it felt great! (Great, in the context of workouts)
Hope everyone had a great Thanksgiving. We had the big family dinner at our house. Lots of preparation, two turkeys and 18 people. It was great! I did not get the Thursday bike workout in, but I also did not stress over it. I did get the 2 X 1 mile interval run I was scheduled for on Friday completed. Today, I went to the cave and did the 2 X15' + 5'. It was a very good ride for me. I hit 264WNP, 262WNP & 264WNP with all IF over 1.05. I finished the ride off with 18' at 221WNP(.884 IF) and headed to the TM for a 3 mile brick @ GRP.
Got back from a Thanksgiving break with family and even though I had planned to skip Thursday to Sat, I felt so guilty about all the calories, I unpacked and did today's bike workout.
2 X 15'(4') @ IF/Pwr: 1.07/302, 1.06/297 1 X 5'(5') @ 1.06/297
Then, I took a page from Steve West's workout last weekend and did a 20'@Z3: .88/247, which was surprisingly easy compared to the 15'@Z4 above!
Time to get downstairs and help my wife pull for her Alma Mater Mississippi State!
Comments
I got the ride done today with a longer warm-up the usual (40 min). Plan was 8x1 Z5. My results: IF 1.35, 1.17, 1.38, 1.45, 1.54, 1.17, 1.38 and 1.50.
Haven't been reporting and thought I'd check in 2X12 done this week for me. I have no turkey week excuses but will get in at least 2 bikes this week.
On a non-OS note I have been hitting the gym 4X a week with my brother and my foot is feeling better. I'm starting to think of running, so that's my cue for 1-2 more weeks rest for the foot then start easy. Tentative date Dec 10. Given all the off OS work I may look at a hard reset with the Jan OS as I've been getting in 2 bikes a week.
Happy Thanksgiving everyone. I got my bike in today with 8X2' (1.13, 1.16, 1.18, 1.19, 1.20, 1.18, 1.19, 1.21) then 15' at .88. The VO2 intervals feel really hard so really tried to concentrate on building each one. Feel like I invested in the calorie bank nicely!
Good work everybody!!
Here are some #'s and the whole workout:
Interval as IF / NP:
1.25 / 384
1.26 / 387
1.18 / 363 (1x short power drop-out)
1.20 / 370
1.25 / 386
1.24 / 383
1.25 / 384
1.28 / 396 (incl. crying for mum)
http://tpks.ws/TX8F
I just finished the 8x2' targeting 1.2 (276W) and then 15' at Z3 (target 197W)
1) 280 1.21
2) 285 1.23
3) 278 1.20
4) 283 1.22
5) 283 1.22
6) 282 1.22
7) 284 1.22
8) 286 1.23
9) 207 0.89
TSS 92.5 in 1hr 10 min
Link --> http://connect.garmin.com/activity/640974435
Thursdays are always a tricky one for me, as I have a class after work that gets me home around 10pm.
Last night, I have to say, I didn't want to do the ride when I got home. But I did it and I'm so glad I did! I was definitely saved by the unbeatable combo of wahoo trainer + trainer road, as it kept me honest. When I got on the bike, I told myself, "just the main set, please!" and once I was done those I thought, well I'm feeling better now, best keep going. Fab.
Happy belated Turkey Day!
285 (1.20)
?? (missed lap button)
289
292
291
293
293
304
overall 0.95 IF, 100 TSS, 227 NP
http://connect.garmin.com/modern/activity/641247476
8x 1.5' @ Z5 target 334 watt
Managed - 331 (1.19), 347 (1.25), 344 (1.24), 345 (1.24), 339 (1.22), 345 (1.24), 350 (1.26), 361 (1.30) - pushed it!
Quick cool down then off to some family business!
http://www.trainerroad.com/cycling/rides/1289451-05-Thur-8x1-5-Z5
http://www.strava.com/activities/224062103
Just wanted to wish everyone a happy turkey day and hope you have a spectacular rest of the NOS. I am going into Maintenance Mode - I am still injured and just can't do the runs, and certainly can't plan for a spring 1/2 marathon. My goal for the rest of the OS is just to rest up and get better for 2015.
Cheers to all and I will look forward to rejoining when I am 100% healthy!
Best,
Beth
This last number tells me it's about to re-test as I know that I normally can't do a 0.92 IF for almost 90' that easy! The 3 Z4 segments had IFs of 1.02, 1.02 and 1.01.
http://tpks.ws/y0oK
WU w/ 12' @ Z3 IF 0.85 / VI 1.00
12' @ Z4 IF 1.02 / VI 1.00
12' @ Z4 IF 1.06 / VI 1.00
CD
http://www.strava.com/activities/224336491
http://www.trainerroad.com/cycling/rides/1291654-05-Sat-2x12-Z4
May have left some on the table cause Thursdays and Fridays 3x10s were done at 1.0.
2 x 15' @ 1.01, 1.01 IF
1 x 5' @ 1.04 IF
1 x 20' @ .86 IF
1hr25min total
http://connect.garmin.com/activity/641788252
Not nearly as good an effort as Tuesday's 2 x12'. HR was running much higher during 12' WU @ 85% (149 ). About 10 bpm higher. Had a hard time just hanging onto 1.00 for the 2 x 12'. Had planned to do 30' @ 85% to finish but only did 15'.
WU: 12' @ 0.85 (176), AHR 149, MHR 159
2 x 12' @ 1.02/1.00 (211/207), AHR (170/172) MHR (178/181)
15' @ 0.86 (177) AHR 166, MHR 176
Think I might bag the 40' run today to ensure better quality for tomorrow's run.
Bike was very tough today. I struggled to meet my goals however I did meet them
. 2x10z4 IF 1.03 and 1.04.
Thurs wko
8 x 2'(2') @ 1.11, 1.15, 1.15, 1.15, 1.14, 1.16, 1.16, 1.16
This year the 2' v02 sets have been my nemesis.
Sat wko
2 x 15 @ 1.0 and 1.0, and 5' @ 1.0
25' @ .88
Todays set felt harder then Tuesday's even though the numbers are the same.
@Jonathan - I agree, you need a good distraction to pass the time.
I didn't watch a movie today, but I threw on some Deadmau5, and went to work. Got er done, and it felt great! (Great, in the context of workouts)
Hope everyone had a great Thanksgiving. We had the big family dinner at our house. Lots of preparation, two turkeys and 18 people. It was great! I did not get the Thursday bike workout in, but I also did not stress over it. I did get the 2 X 1 mile interval run I was scheduled for on Friday completed. Today, I went to the cave and did the 2 X15' + 5'. It was a very good ride for me. I hit 264WNP, 262WNP & 264WNP with all IF over 1.05. I finished the ride off with 18' at 221WNP(.884 IF) and headed to the TM for a 3 mile brick @ GRP.
http://connect.garmin.com/modern/activity/642006111
2 X 15'(4') @ IF/Pwr: 1.07/302, 1.06/297
1 X 5'(5') @ 1.06/297
Then, I took a page from Steve West's workout last weekend and did a 20'@Z3: .88/247, which was surprisingly easy compared to the 15'@Z4 above!
Time to get downstairs and help my wife pull for her Alma Mater Mississippi State!
Results:
1) 15' : 238W 1.03
2) 15' : 237W 1.02
3) 5' : 240W 1.03
4) 25' : 201W 0.87
1hr 30 min for 114.5 TSS
Link ---> http://connect.garmin.com/activity/642101443
15' 244
15' 248
5' 251
25' 227
128 TSS in 90 min.
http://connect.garmin.com/modern/activity/642108482
Not that I'm looking forward to another test, but i think I'll manage a few W more than last time, which is a very pleasant surprise.
I had a good ride after a couple of days of holiday eating/rest. It was a bit chilly out there today, so cold my water bottle shattered
12:45 @ 1.04, 10:14 @ 1.10
http://www.strava.com/activities/225037270/laps