So yesterday, I pulled off something I don't necessarily recommend anyone actually do intentionally.
As noted above, I ended up doing the Tuesday 2 x 20' FTP session Thursday morning.
About 10 hours later, I mounted the bike again to do the 9' x 2' VO2 session.... Whoa, nelly...That was an exercise in mental mojo, I tell you. Target 283: 283, 295, 286, 286, 294, 295, 295, 283, 289 http://connect.garmin.com/modern/activity/645136245
Because of having only 4 days this week I did Saturday's combo yesterday, and Thursday's today. Staring at those Z5 repeats this morning after yesterday's FTP ride made me come up with all kinds of excuses not to do it, but in the end I stuck with the plan and did all 9x Z5's. I didn't hit my Z5 though, was about 5% off:
Never hit my target and clearly the wheels started coming off the bus around #5! I'm thinking my legs are zapped not only because of my workout yesterday, but I'm running on an elliptical because of a calf injury: That machine seems to affect more of the cycling muscles than a normal run or a TM.
Interesting! Ellipticals could be more of a cycling machine than a running machine!
Saturday workout done. With the shorter intervals today I had planned on overachieving a liitle in preparation for the next bike test. That didn't work out, in fact I hope my legs feel better on test day. I guess the cumulative work is starting to "work".
Saturday's bike is in the bag. WU 18 min Z1, main set 2x12@Z4 1.04 and .98. Continued on with a 50 min @ Z2 cruise along the coast. I had a wonderful ride today.
Nice to be back in the saddle today - just a little bit of the sore throat/flu issue left and the worst is definitely over. Hit the bike and completed the 2 x 10 min/1 x 6 min Z4 with 1.01, 1.02, 1.02 respectively. Will see how I feel after helping with my kids cross country ski race and try to squeeze in the run if I feel good.
@Judson, glad you're feeling better. Way to nail that wko!
I was lazy this morning and didn't get on the bike until almost 12:30, ha ha. Had a good ride though. 2 X 12' @ .97, .99 6' @ 1.13 (cuz the adrenaline was flowing and I felt like it) 30' @ .87
@Jan, bummer. Way to adapt and get it done though. @William, you don't have to tell me twice! I'm not sure I would ever consider doing that. Awesome! @Mark, 1.03 is great work on those intervals! We get a day off before the test. Don't do anything crazy next week and your legs will feel better.
Got my ride in this morning. Did the 2X12', 1X6' and then 20' at Z3. My goal was to keep the watts as consistent as possible with a slight build in each one.
My goal for today was to not be a hero on the FTP intervals and ensure I had enough in the tank to do the 85% work for 30 minutes. Goal achieved. HR was really in check and considerably lower than last Saturday's session. Did the 50' run off the bike right afterwards. Then had an awesome nap.
It's been a really rough week with lots of 14 hr days, with knee and hip pain on top of it. Finally got on the bike today and did Tuesday's FTP- 2x15, then 15 min at Z3. Happy that it didn't bother my knee.
I got the bike done after we went out and cut a Christmas tree this morning. The first interval was a little tough perhaps because I lifted weights yesterday instead of doing the core workout. I hit the leg press, dead lifts, and a new machine for me for the glutes. Doing weights felt good and I don't think it affected my workouts today after the first interval. I second interval seemed easier and the third was getting a little difficult towards the end. All in all it was 2X10 @ 1.01 and 1.02 and 1X6 at 1.01. I didn't do any extra time because my wife wanted to use the trainer, I needed to do the run, and perhaps most importantly, there was a freshly cut tree in the living room that needed to be trimmed with lights and ornaments.
Woke up this morning with my left achilles very sore. Had no problems this week with it at all. All I did yesterday was rake leaves. So decided, with much guilt, to not do today's work out and ice, elevate and go get a Christmas tree. Way to go all you great do bees! Keep up the good work. Nice to see people posting about training with in their given work out and not adding more.
Did the VO2 stuff today due to my screwy week. Man, these intervals are really killing me this year- much worse than FTP stuff. Now time for a cookie decorating party, where my friend hosting could only find her zombie cookie cutters. She claims we are decorating gingerDEADmen instead of gingerbread men. :-)
Nice work all, I've been reading all your messages and they definitely help keep me motivated. This week has been a bit off plan for me due to sickness, racing and group training opportunities. I did not get Tuesday's bike session done yesterday I attempted to do two cyclocross races one 30 minutes and one of 40 minutes with about 6 hours in between. Unfortunately one of my pedals broke in my first race so I DNFd that one. Second race was ridiculously muddy. My second race went better. I can almost never get my heart rate above 150 on the bike, in that race it averaged 161 and maxed at 172. There was quite a lot of running involved but this was a new level of effort for me. It definitely exposed my weak legs and motivated me to keep going hard during this OS. My primary goal for this is to get stronger on the bike. While yesterday's race was off plan I think it was a great workout for me specifically.
@ Jacklyn, why is it that we feel guilty when we stop to take care of ourselves? (I do it too.??) After all, I do triathlon to help me deal with stress.
@ Mark- *SIGH* I still feel guilty and tired. I guess because we put so much of our soul into this hobby of ours. I kind of feel like i'm cheating myself and our team if I don't do everything per design. But yet if I don't shut it down then watch out. It's going to get ugly. I'm walking a knife edge with my achilles. I've been dealing with the soreness since October. The increased run mileage is starting to show a little. I think I might back off this week and let the work i've done cook. Next week we test. I am terrible at recovery. I don't get a lot of sleep. Thank goodness for naps.
I've noticed that people are posting about their increasing fatigue levels. Not just physical fatigue but mental too. This is hard work! Taking a day extra to rest, or two. It will pay down stream dividends. On the Monday and Friday spots in the plan it states to check in with yourself. See how you are really feeling. No fibbing!
Comments
As noted above, I ended up doing the Tuesday 2 x 20' FTP session Thursday morning.
About 10 hours later, I mounted the bike again to do the 9' x 2' VO2 session.... Whoa, nelly...That was an exercise in mental mojo, I tell you.
Target 283: 283, 295, 286, 286, 294, 295, 295, 283, 289
http://connect.garmin.com/modern/activity/645136245
Glad to have today (Friday) off from the legs.
Did the 35 min run today. I'm glad I re-read the plan. I didn't see that it was z2 the whole way.
Because of having only 4 days this week I did Saturday's combo yesterday, and Thursday's today. Staring at those Z5 repeats this morning after yesterday's FTP ride made me come up with all kinds of excuses not to do it, but in the end I stuck with the plan and did all 9x Z5's. I didn't hit my Z5 though, was about 5% off:
Target, 288: 283, 280, 281, 272, 281, 277, 275, 270, 270
Never hit my target and clearly the wheels started coming off the bus around #5! I'm thinking my legs are zapped not only because of my workout yesterday, but I'm running on an elliptical because of a calf injury: That machine seems to affect more of the cycling muscles than a normal run or a TM.
Interesting! Ellipticals could be more of a cycling machine than a running machine!
Taking a leaf from WJ, tomorrow I am racing TWO cyclocross races, one in the morning and one in the afternoon. will be interesting...
Saturday workout done. With the shorter intervals today I had planned on overachieving a liitle in preparation for the next bike test. That didn't work out, in fact I hope my legs feel better on test day. I guess the cumulative work is starting to "work".
2x10', 1x6' Zn 4 all @ 1.03
40' Zn 2-3 brick run off the bike.
No Zn 3 on bike, and had to shorten run for time.
WU w/ 12' @ Z3 IF 0.85 / VI 1.00
10' @ Z4 IF 1.00 / VI 1.00
10' @ Z4 IF 1.00 / VI 0.99
6' @ Z4 IF 1.00 / VI 0.99
12' @ Z3 IF 1.01
Quick CD followed by brick run.
http://www.trainerroad.com/cycling/rides/1317465-06-Sat-2x10-1x6-Z4
http://www.strava.com/activities/226718757
12 @1.01
12 @ 1.02
6 @ 1.02
30 @.88
Thursday workout
9 x 2 @ 1.15, 1.16, 1.16, 1.15, 1.15, 1.16, 1.16, 1.16, 1.15
6 @ .88
Did:
1) 2x12' @ 239W (1.03)
2) 1x6' @ 238W (1.03)
3) 1x25' @ 202W (0.87)
link--> http://connect.garmin.com/activity/646238709
90 min and 111 TSS
Saturday's bike is in the bag. WU 18 min Z1, main set 2x12@Z4 1.04 and .98. Continued on with a 50 min @ Z2 cruise along the coast. I had a wonderful ride today.
2 x 12' @ 1.02; 0.99
1 x 6' @ 0.98
1 x 30' @ 0.87
Total bike 1:22 @ 0.89
Ran 60' off the bike, mostly EP gradually up to MP. Didn't think I could hit the Z3 today and still get tomorrow's run at the appropriate paces.
I was lazy this morning and didn't get on the bike until almost 12:30, ha ha. Had a good ride though.
2 X 12' @ .97, .99
6' @ 1.13 (cuz the adrenaline was flowing and I felt like it)
30' @ .87
Will do the run later.
@William, you don't have to tell me twice! I'm not sure I would ever consider doing that. Awesome!
@Mark, 1.03 is great work on those intervals! We get a day off before the test. Don't do anything crazy next week and your legs will feel better.
Got my ride in this morning. Did the 2X12', 1X6' and then 20' at Z3. My goal was to keep the watts as consistent as possible with a slight build in each one.
2X12 at 1.01 and 1.02. 6' at 1.03. 20' at .86
Legs at tired but a "good tired".
My goal for today was to not be a hero on the FTP intervals and ensure I had enough in the tank to do the 85% work for 30 minutes. Goal achieved. HR was really in check and considerably lower than last Saturday's session. Did the 50' run off the bike right afterwards. Then had an awesome nap.
2 x 10' @ 1.01/1.01 (208/210)
1 x 6' @ 1.02 (212)
1 x 30' @ 0.87 (180)
I got the bike done after we went out and cut a Christmas tree this morning. The first interval was a little tough perhaps because I lifted weights yesterday instead of doing the core workout. I hit the leg press, dead lifts, and a new machine for me for the glutes. Doing weights felt good and I don't think it affected my workouts today after the first interval. I second interval seemed easier and the third was getting a little difficult towards the end. All in all it was 2X10 @ 1.01 and 1.02 and 1X6 at 1.01. I didn't do any extra time because my wife wanted to use the trainer, I needed to do the run, and perhaps most importantly, there was a freshly cut tree in the living room that needed to be trimmed with lights and ornaments.
I bricked the run off the bike and it was sweet.
Woke up this morning with my left achilles very sore. Had no problems this week with it at all. All I did yesterday was rake leaves. So decided, with much guilt, to not do today's work out and ice, elevate and go get a Christmas tree. Way to go all you great do bees! Keep up the good work. Nice to see people posting about training with in their given work out and not adding more.
This week has been a bit off plan for me due to sickness, racing and group training opportunities. I did not get Tuesday's bike session done yesterday I attempted to do two cyclocross races one 30 minutes and one of 40 minutes with about 6 hours in between. Unfortunately one of my pedals broke in my first race so I DNFd that one. Second race was ridiculously muddy. My second race went better. I can almost never get my heart rate above 150 on the bike, in that race it averaged 161 and maxed at 172. There was quite a lot of running involved but this was a new level of effort for me. It definitely exposed my weak legs and motivated me to keep going hard during this OS. My primary goal for this is to get stronger on the bike. While yesterday's race was off plan I think it was a great workout for me specifically.
@ Jacklyn, why is it that we feel guilty when we stop to take care of ourselves? (I do it too.??) After all, I do triathlon to help me deal with stress.
@ Mark- *SIGH* I still feel guilty and tired. I guess because we put so much of our soul into this hobby of ours. I kind of feel like i'm cheating myself and our team if I don't do everything per design. But yet if I don't shut it down then watch out. It's going to get ugly. I'm walking a knife edge with my achilles. I've been dealing with the soreness since October. The increased run mileage is starting to show a little. I think I might back off this week and let the work i've done cook. Next week we test. I am terrible at recovery. I don't get a lot of sleep. Thank goodness for naps.
I've noticed that people are posting about their increasing fatigue levels. Not just physical fatigue but mental too. This is hard work! Taking a day extra to rest, or two. It will pay down stream dividends. On the Monday and Friday spots in the plan it states to check in with yourself. See how you are really feeling. No fibbing!