Just finished my workout and its time for work. Hopefully I will stay this pumped up for the entire shift. Rode the 3 intervals at 268W, 268W & 269W all IF at 1.04 nearing 1.05. I finished the set with 15 minutes at 220W. For the 1:04:00 of the MS I averaged 246W .96 IF. Feel very good. I hope the rest days leading to the test will solidify this work. (All watts are NP)
@Mark, way to crush that test! Enjoy those new numbers. @William, way to get it done, despite not being totally gung-ho.
Like William, I was not extremely motivated to get on my bike today. It was mostly due to lack of sleep over the past couple days. I finally hopped on just before 1pm and even during the warmup a voice inside my head was telling me to quit and ride another day. I stuck to it and got it done. 2 X 14' & 1 X 7' @ Z4, 15' @ Z3 for a total of 80'. Hit all my targets.
Hopped on the TM for a 5 mile run a few hours later.
@ Joe H - sorry about Navy crushing your dreams.... again..... While not a military guy, my father was a Navy pilot and I have a nephew in SWCC so Go Navy!!
Great to see all the powerful work done here today. Should be a great set of tests come Monday. If we all can match Marks 6% bump that would be awesome!
Got the bike done earlier today. Had wanted to brick the run but ran short on time. Needed to food shop and visit with mom on her 85th birthday.
Bike went well and did a much better job of metering my watts for the entire ride.
2 x 14' @ 199, 199; 1.003, 1.003 1 x 7' @ 197; 0.995
1 x 30' @ 170; 0.86
Total bike: 1:25 @ 179; 0.90
May do an easy run on the TM tomorrow even though it is a rest day as an EP durability thing.
Got the bike done, then the core OS that I did not do yesterday, then the run. I too was a bit tired on the bike. But okay on the run. Then I looked ahead to next week, and decided a nap was in order. Looking forward to seeing improvement in the testing next week!
I got the bike in today after getting a massive amount of homework completed....realized while I was on the bike the Christmas party I was attending started an hour earlier than I thought. I decided to miss the run and be on time to the party?? Also been dealing with some allergy issues, and hoping skipping the run allows me to get better.
Excited for the rest day tomorrow.
@William, it's perfectly ok to not be gung oh or full of merriment every day.
Comments
workout done this morning
2 x 14 and 7 @ 1.02 and 20 @ .88
good work everyone!
Just finished my workout and its time for work. Hopefully I will stay this pumped up for the entire shift. Rode the 3 intervals at 268W, 268W & 269W all IF at 1.04 nearing 1.05. I finished the set with 15 minutes at 220W. For the 1:04:00 of the MS I averaged 246W .96 IF. Feel very good. I hope the rest days leading to the test will solidify this work. (All watts are NP)
http://connect.garmin.com/modern/activity/650372935
@William, way to get it done, despite not being totally gung-ho.
Like William, I was not extremely motivated to get on my bike today. It was mostly due to lack of sleep over the past couple days. I finally hopped on just before 1pm and even during the warmup a voice inside my head was telling me to quit and ride another day. I stuck to it and got it done. 2 X 14' & 1 X 7' @ Z4, 15' @ Z3 for a total of 80'. Hit all my targets.
Hopped on the TM for a 5 mile run a few hours later.
Great to see all the powerful work done here today. Should be a great set of tests come Monday. If we all can match Marks 6% bump that would be awesome!
Got the bike done earlier today. Had wanted to brick the run but ran short on time. Needed to food shop and visit with mom on her 85th birthday.
Bike went well and did a much better job of metering my watts for the entire ride.
2 x 14' @ 199, 199; 1.003, 1.003
1 x 7' @ 197; 0.995
1 x 30' @ 170; 0.86
Total bike: 1:25 @ 179; 0.90
May do an easy run on the TM tomorrow even though it is a rest day as an EP durability thing.
I too was a bit tired on the bike. But okay on the run.
Then I looked ahead to next week, and decided a nap was in order.
Looking forward to seeing improvement in the testing next week!
Excited for the rest day tomorrow.
@William, it's perfectly ok to not be gung oh or full of merriment every day.