My back was hurting yesterday from a 400 lb patient I worked with on Monday (got to watch my body mechanics!) so I put off the bike until this morning. You guys weren't kidding- 3x12 is killer. I didn't make it through the third interval. Taking it for what it is and moving on. I guess this is the price to pay for a 10% FTP bump.
IWANTMYBLOODBACK!!!! I did the opposite of blood doping yesterday and gave blood at our blood drive. I figured it was going to effect my works a little, that was an understatement. I did yesterday's FTP bike today and it was pretty much a non-starter. I got 10 minutes into the first interval and had to pull the plug on it because I was sucking air so hard and my power was still falling. So I did a little recovery and decided to see if I could change it into a Vo2 workout. I set a goal of 20X30" (30") and stated at the top. I made it and most of them were well over my Vo2 power but the last three were really difficult. So I ended up with 10 minutes above Vo2 so I'm satisfied with that. Merry Christmas everyone.
If you haven't looked at the Dashboard today take a look. I posted an EN version of Twas the Night Before Christmas.
Happy Holidays....I knocked out my bike this morn and the my new zones are they are starting to sink in! Intervals 4 and 5 were purely mental which says a lot about mind over matter. Wishing everyone a happy holiday and happy new year!
5 x 5' @ 1.11, 1.12, 1.11, 1.11, 1.12 1 x 10' @ .86
This afternoon I was ready to head out for the Wed run when a Severe Thunderstorm Alert was issued for most of Central Ohio...followed by an unbelievable amount of rain...I would have been drenched if I had left 5 minutes earlier...
So...I switched workouts and decided to do the Thu Bike 5x5' (3') at 110% that for me is 275W
Results were good even when I had the fatigue from yesterday FTP 3x15' work 1) 279W (1.12) 2) 277W (1.11) 3) 279W (1.12) 4) 279W (1.12) 5) 279W (1.12)
Thought I was going to hurl during the intervals today but fortunately not! Was spent by the time the 4th interval came around and just couldn't hold the pace.
Brief brick run after but was whooped and needed to cut it short for Christmas Eve prep anyway ... Looking forward to rest day tomorrow!
WU w/ 12' @ Z3 - 255 watts 0.85 IF Then 4x 5' Z5: 331 1.10 IF 330 1.10 IF 331 1.10 IF 324 1.08 IF (was spent!)
Definitively a BIG workout that will pay huge dividends in the upcoming season so keep focused on the on the 5' segments and do whatever is necessary during the rest periods to hit your numbers on the next 5' segment!
OOOH, I'd forgotten about these 110% intervals. Man... I think it is easier than the FTP workout this week just because the 5 minute time chunks are easier to chew. Merry Christmas to me!
Very odd wko for me today. Normally, when it goes off the rails for me during an interval set, it's over. Today, I was able to rally after 3 very tough intervals and finish strong. Ended up with 5x5' @ 1.06, 1.00(!), 1.01(!), 1.10, 1.13. After the third interval, I sat more upright and engaged my core. Seems like it helped. We'll see next week.
Quick brick run afterwards was a treat as my son came along with me and the pooch. Only 2.2 miles, but great to run with him.
After driving 4 hours out and 4 hours back seeing the parents, hopped on the bike for the 4 x 5' @ 1.1. I remember I hated these last year; I just forgot how much I hate the last one! Finished them at 1.1, 1.09, 1.11, 1.09. Wrapped up with 10' @ 0.86 before CD.
Bumping the brick run today to a standalone tomorrow so that I can actually sleep tonight. Great work all who made it through the WKOs, and Merry Christmas to all!
Yesterday (Thurs) I tried to get the 5x5's done after a day full of eating way too much. Beside the normal food like ham, potatoes and broccoli, I loaded up on cookies, cheese cake and carrot cake..... Lets just say I felt a wee bit bloated.......
Still I felt compelled to attempt it at least. My warmup did not feel too good but I convinced myself it was OK. Then the intervals started and they hurt. By the end of the second I knew I was in deep doo-doo. Int 3 began hard, by midway the quivering and shaking started. The 4th interval was worse and was barely able to finish. The last on never happened. I just couldn't get the legs to turn....
On the possitive side, I did my best and I am still pleased with the work I did put in, even if it was below my goal and short of the prescribed set.
Bike bust ~ I switched yesterday to today because of Christmas and to give myself one more day to recover from giving blood on Tuesday. Apparently that's still not enough time. I stated the bike and the warmup felt OK. I launched into the first 5 minute interval and it was tough but I managed to hold on for a 1.11. Rest drink and get ready for #2. It stated out OK but then I started really ducking air as fast and hard as I could and my power was still dropping. Ended up doing a 1.03 on that one and it was hard. I jumped, well really kinda fell off the bike and grabbed a gel (they have hemoglobin in them, right?). More Gatorade and easy spinning then hit #3. I was sucking air almost immediately and my power was dropping precipitously. I stopped after 3 minutes because I couldn't even keep up to FTP. That one ended up at 1.01. I did a 10 minute CD with easy spinning and h then headed out for the run.
For the record, the run was mostly at Z1 with his but it felt much harder too. I feel like I'm working out at altitude, which given that my blood volume is down about 9% from earlier this week of probably right. However, I did get my 6 gallon pin this week so I'm pretty proud about that. I'll have time later in the year to train on a full tank.
Merry post Christmas. Don't know about you but I feel like a bloated calf ready for the butcher. Yuck! I really have to stop complaining about my body comp. That's my present to me I think. Even though the scale hasn't moved at all, I just put on my work pants and they are way too big. I've had these pants for 5 years. I needed a belt. I have learned the universal truth. SCALES LIE! LOL.
Instead of hitting the bike, I am going to open up a can of EN fitness on my yard. The weeds don't stop growing here. On to weed torching. .
@ Mark- Nice job on the blood donation. That's a wonderful gift. Many people have you to thank for their Christmas.
@Mark - you should not do ANY high intensity workout 4-5 Days post giving-blood!!! These workouts are somewhat "quality junk" ... just do some easy aerobical stuff or go swimming but don't kill yourself on all that super-hard bike workouts!!
Saturday ride done today. Some wins, some losses. WIN: managed to get outside due to 40+F today in PA! Tacked on an extra hour of Z3ish. 3k feet of rollers. Fun. LOSS: Legs feeling like gingerbread plus urban riding and having to keep the Garmin on map mode made it tough to hit my numbers. Bottom line - a decent session. http://www.strava.com/activities/233107300/overview
Due to travel and the holidays my bike schedule is a little off. I joined the holiday run challenge so I've still been working out. Will try to get a 2nd ride for the week in on Sunday. Nice work everyone with those 110% intervals, probably my least favorite workout in the OS!
Got to the Pain cave and he was waiting. The warm-up gave me a false sense of preparedness. Made it through the first interval right where I wanted to be. Number two was good as well. As I started the third, it became clear that the Gorilla was only toying with me. I struggled through losing watts and rpm's all the way through. I decided to extend the rest interval to 4 minutes and went after number 4 but the results were not any better than the third. The final interval was where he was just plain mean. Start to finish it was ugly. I finished bloody and sore. Fortunately for me there was a GRP run to follow and give me back a little self esteem. End results were 290W @ 1.07 292W @ 1.08, 286W @ 1.06, 283W @ 1.05 & 278W @ 1.03.
@Stephan, thanks for letting me know. I think I proofed you point the last couple of days. This is the first time I've given blood while trying to train do I want sure of the protoco, but now I know.l
Tough week on the bike, getting conditioned to a power bump, and the workouts are harder. But this is exactly what I need, my bike is definitely a work in progress.
First ride with the new bike zones for me today. Yikes, guys, Yikes. Something about that 17W increase in FTP came back to bite me today. Also, I forgot to update date/time on my (brand new shiny christmas) garmin so my bike stats from the (also new) power meter (I use a Kickr so I use those power numbers generally but am looking forward to seeing them off the PM too) and HR monitor have disappeared into the abyss of my Garmin Connect account. Oh well...
Every time during christmas I'm astonished how many appointments pop-up in my calendar beside my training Managed to squeeeze in a short and crispy run in the morning at -6°C followed by 3 hours in the pools with my family. Then my sister called for a big lunch ... uff not the best of all preparations for that SAT rides. While fighting against the second interval my sister came to my pain cave to let me know about a beautiful dessert she'd prepared and I should be ready in about 30' so I cut all extra work today and just did the MS and called it a day!
OH YA! That's more like it. Finished todays bike, 2x15", with a TSS of 110.4 IF 0.91.
#1 Threshold NP 205 Cad 85 HR 134
#2 Threshold NP 211 ( FTP 200). Cad 83 HR 141.
KJ 838. Daughter noticed that the music was getting loud in the pain cave so she came down to help "motivate" me. Pretty funny watching her dance and cheer " go mom go , go tri mom go....."
with appropriate WU/CD = 90 minutes. Not too shabby overall. Now have to decide if I'm running outside in the rain or heading to the gym to use the TM (still haven't purchased a new one for the cave...).
Well I'm impressed with everyone's workouts today. For me, it's amazing how a day of rest helps me hit my targets. Did the 2X15', 1X5' at 1.00, 1.00, 1,01. It wasn't easy but hit my targets so I'm pleased.
Been struggling with getting the work done this holiday season. Part of it is my mother-in-law is nearing the end stage of ovarian cancer and Carole is the primary care giver. She transitioned to Hospice just before Thanksgiving but has been living here with us full time since the summer. So I do the work I can make time for, often just the MS and post when everyone is in bed.
Today I managed to get the bike and run in and felt really good to do so, even if I struggled to achieve my new targets. Man those are hard!
Bike today was 2x15'; 1x5' + 30'
15' @ 0.991 15' @ 0.971 5' @ 0.988 30' @ 0.859
Total ride 95' @ 0.874
Run was just over 40' with 2 miles at Z3 and 2 @ Z2.
Comments
@ Mark- Cooties! I laughed so hard. I gather we don't mesh up with the JOS. Cool. I like our little family. We're cool.
@ Rachel- I work with 400+ plus people too. Be careful. There's only so much you can do to protect yourself.
Merry Christmas all!
I did the opposite of blood doping yesterday and gave blood at our blood drive. I figured it was going to effect my works a little, that was an understatement. I did yesterday's FTP bike today and it was pretty much a non-starter. I got 10 minutes into the first interval and had to pull the plug on it because I was sucking air so hard and my power was still falling. So I did a little recovery and decided to see if I could change it into a Vo2 workout. I set a goal of 20X30" (30") and stated at the top. I made it and most of them were well over my Vo2 power but the last three were really difficult.
So I ended up with 10 minutes above Vo2 so I'm satisfied with that.
Merry Christmas everyone.
If you haven't looked at the Dashboard today take a look. I posted an EN version of Twas the Night Before Christmas.
5 x 5' @ 1.11, 1.12, 1.11, 1.11, 1.12
1 x 10' @ .86
My HR monitor is CRAZY and still trying to solve that issue
http://connect.garmin.com/activity/656056821
So...I switched workouts and decided to do the Thu Bike 5x5' (3') at 110% that for me is 275W
Results were good even when I had the fatigue from yesterday FTP 3x15' work
1) 279W (1.12)
2) 277W (1.11)
3) 279W (1.12)
4) 279W (1.12)
5) 279W (1.12)
6) Added 10min at 217W (0.87)
Total : 1hr 10 min for 93 TSS
Link--> http://connect.garmin.com/activity/656272235
Merry Christmas !
Thought I was going to hurl during the intervals today but fortunately not!
Was spent by the time the 4th interval came around and just couldn't hold the pace.
Brief brick run after but was whooped and needed to cut it short for Christmas Eve prep anyway ...
Looking forward to rest day tomorrow!
WU w/ 12' @ Z3 - 255 watts 0.85 IF
Then 4x 5' Z5:
331 1.10 IF
330 1.10 IF
331 1.10 IF
324 1.08 IF (was spent!)
http://www.strava.com/activities/232604558
Had to fight hard during the last one to avoid significant power-drop.
Total workout 1:05, NP 294, IF 0.94 -> http://tpks.ws/8bMX
incl. 5x5' 110%:
345 / 1.11
346 / 1.11
346 / 1.11
346 / 1.11
341 / 1.09
Definitively a BIG workout that will pay huge dividends in the upcoming season so keep focused on the on the 5' segments and do whatever is necessary during the rest periods to hit your numbers on the next 5' segment!
First Christmas gift- 4X5' Zn 5. Wow!
Got it done: 265-1.11, 266-1.11, 265-1.11, 264-1.10 + Brick run.
Quick brick run afterwards was a treat as my son came along with me and the pooch. Only 2.2 miles, but great to run with him.
Bumping the brick run today to a standalone tomorrow so that I can actually sleep tonight. Great work all who made it through the WKOs, and Merry Christmas to all!
Still I felt compelled to attempt it at least. My warmup did not feel too good but I convinced myself it was OK. Then the intervals started and they hurt. By the end of the second I knew I was in deep doo-doo. Int 3 began hard, by midway the quivering and shaking started. The 4th interval was worse and was barely able to finish. The last on never happened. I just couldn't get the legs to turn....
On the possitive side, I did my best and I am still pleased with the work I did put in, even if it was below my goal and short of the prescribed set.
Total bike: 55' @ 0.883
5x5'(3')
1.08; 1.08; 1.09; 1.08; -0-
Glad today is a rest/recovery day
For the record, the run was mostly at Z1 with his but it felt much harder too. I feel like I'm working out at altitude, which given that my blood volume is down about 9% from earlier this week of probably right. However, I did get my 6 gallon pin this week so I'm pretty proud about that. I'll have time later in the year to train on a full tank.
Merry post Christmas. Don't know about you but I feel like a bloated calf ready for the butcher. Yuck! I really have to stop complaining about my body comp. That's my present to me I think. Even though the scale hasn't moved at all, I just put on my work pants and they are way too big. I've had these pants for 5 years. I needed a belt.
I have learned the universal truth. SCALES LIE! LOL.
Instead of hitting the bike, I am going to open up a can of EN fitness on my yard. The weeds don't stop growing here. On to weed torching. .
@ Mark- Nice job on the blood donation. That's a wonderful gift. Many people have you to thank for their Christmas.
WIN: managed to get outside due to 40+F today in PA! Tacked on an extra hour of Z3ish. 3k feet of rollers. Fun.
LOSS: Legs feeling like gingerbread plus urban riding and having to keep the Garmin on map mode made it tough to hit my numbers.
Bottom line - a decent session.
http://www.strava.com/activities/233107300/overview
Time & Target - AvgP / NP / VI
WU w 12' @ Z3 255 - 251AP / 251NP / 1.00VI
15' @ Z4 300 - 258AP / 272NP / 1.05VI
15' @ Z4 300 - 279AP / 285NP / 1.02VI
5' @ Z4 300 - 296AP / 297NP / 1.00VI
79' @ Z3 255 - 238AP / 245NP / 1.03VI
Got to the Pain cave and he was waiting. The warm-up gave me a false sense of preparedness. Made it through the first interval right where I wanted to be. Number two was good as well. As I started the third, it became clear that the Gorilla was only toying with me. I struggled through losing watts and rpm's all the way through. I decided to extend the rest interval to 4 minutes and went after number 4 but the results were not any better than the third. The final interval was where he was just plain mean. Start to finish it was ugly. I finished bloody and sore. Fortunately for me there was a GRP run to follow and give me back a little self esteem. End results were 290W @ 1.07 292W @ 1.08, 286W @ 1.06, 283W @ 1.05 & 278W @ 1.03.
http://connect.garmin.com/modern/activity/657186104
Tough week on the bike, getting conditioned to a power bump, and the workouts are harder. But this is exactly what I need, my bike is definitely a work in progress.
Sat. workout done: 2X15', 1X5' at Zn 4 1.0, .99, 1.0
Did run as a brick.
Also, I forgot to update date/time on my (brand new shiny christmas) garmin so my bike stats from the (also new) power meter (I use a Kickr so I use those power numbers generally but am looking forward to seeing them off the PM too) and HR monitor have disappeared into the abyss of my Garmin Connect account. Oh well...
Yes... I got very spoiled by the BF for Christmas
Managed to squeeeze in a short and crispy run in the morning at -6°C followed by 3 hours in the pools with my family. Then my sister called for a big lunch ... uff not the best of all preparations for that SAT rides.
While fighting against the second interval my sister came to my pain cave to let me know about a beautiful dessert she'd prepared and I should be ready in about 30' so I cut all extra work today and just did the MS and called it a day!
Total workout 1:19, NP 283 (0.92) -> http://tpks.ws/WLVc
15' Z4 @ 309 (0.99)
15' Z4 @ 311 (1.00)
5' Z4 @ 313 (1.00)
Now some hours of rest then going to birthday party of my best friend ... fun is neverending sometimes
OH YA! That's more like it. Finished todays bike, 2x15", with a TSS of 110.4 IF 0.91.
#1 Threshold NP 205 Cad 85 HR 134
#2 Threshold NP 211 ( FTP 200). Cad 83 HR 141.
KJ 838. Daughter noticed that the music was getting loud in the pain cave so she came down to help "motivate" me. Pretty funny watching her dance and cheer " go mom go , go tri mom go....."
Standard EN w/u followed by
2x15' @ 1.00, 1.01
5' & 1.01
17' @ 0.90
Total of 1hr30 min.
Run will be later today, hopefully enjoying some of the early spring like conditions in NJ
15' @ 1.00
15' @ 1.01
5' @ 1.00
20' @ 0.85
with appropriate WU/CD = 90 minutes. Not too shabby overall. Now have to decide if I'm running outside in the rain or heading to the gym to use the TM (still haven't purchased a new one for the cave...).
Results:
1) 15' @ 258W (1.03)
2) 15' @ 259W (1.04)
3) 5' @ 258W (1.03)
4) Added 25' @ 214W (0.86)
90 min for 115 TSS
http://connect.garmin.com/activity/658002024
Well I'm impressed with everyone's workouts today. For me, it's amazing how a day of rest helps me hit my targets. Did the 2X15', 1X5' at 1.00, 1.00, 1,01. It wasn't easy but hit my targets so I'm pleased.
Today I managed to get the bike and run in and felt really good to do so, even if I struggled to achieve my new targets. Man those are hard!
Bike today was 2x15'; 1x5' + 30'
15' @ 0.991
15' @ 0.971
5' @ 0.988
30' @ 0.859
Total ride 95' @ 0.874
Run was just over 40' with 2 miles at Z3 and 2 @ Z2.