JOS Prestart WKo Log
Since I know a bunch of us are doing some pre start of the OS WKos, I thought I'd start this thread to see what's going on with everyone. If you haven't done so, create a strava profile and login there as well to team EN. It is great to rank yourself against everyone and see how much wko everyone is doing.
This week I had a touch of the flu on Monday & Tuesday and just laid in bed.
Wednesday -Trainer 1x8 1x10 1x12 1x8(Z4) 1x20(Z3) http://www.strava.com/activities/232527340
Thursday -Trainer 2x12(Z4) 1x12(Z3) http://www.strava.com/activities/232852904
Friday -Trainer 2x10 & 1x6 (Z4) 1x30(Z3) - http://www.strava.com/activities/233024310
Brick treadmill run (1st run w da sling) 5 miles @9min mile - http://www.strava.com/activities/233088143
Saturday - Trainer 7x2(Z5) 1x16(Z3) - http://www.strava.com/activities/233386052
Comments
Monday 12/22 -- run 45' on the treadmill escalating the pace by 0.1mph every 5'. Avg 6:47/mi. http://connect.garmin.com/activity/655253072
Tuesday 12/23 -- bike 70' on the trainer with MS 5x3'(2')@110% of FTP. http://connect.garmin.com/activity/655587753
Wednesday 12/24 -- run 30' before family arrived for Christmas Eve dinner. Avg 6:50/mi. http://connect.garmin.com/activity/656229023
Christmas Day -- was trying to get out for a run but came up against schedule and family issues
Friday 12/26 -- run 75' at a moderate RPE. Avg 6:48/mi. http://connect.garmin.com/activity/657148320
Saturday 12/27 -- today ended up being an pretty epic workout by offseason standards although I totally didn't plan it that way. My wife ran in the morning then took the two older kids to swimming so I could bike with the baby sleeping upstairs. I did a 75' FTP workout on the bike with MS 3x8'(2')@z4 and hitting solidly at IF 1.01, 1.03, 1.07 then finished with 10'(2')10' @z3/4 where I pushed higher than z3 but still kept RPE reasonable and hit IFs of 0.91 and 0.94. So that ended up being a pretty solid workout: http://connect.garmin.com/activity/658023076. By then the swim lessons were done but my wife called and said she would run an errand. The baby was still asleep so hey, why not get on the treadmill for a little brick run (for me, a brick run or 2-a-day of any sort is RARE indeed when not on a training plan). So I jumped on the mill and settled into an easy effort after a 5' warmup. I was staring at the baby monitor expecting to have to pull the plug after 10 minutes but all quiet so I just kept going. After 35' I jacked the pace by 0.5mph and really started to work for the last 10'. Overall 45' @ 6:56/mi with the last 10' @ 6:32/mi (http://connect.garmin.com/activity/658028641). Then I was standing the whole rest of the day cooking in my kitchen. My legs are tired now!!
Sat- 22 miles outside, sub-30 degrees
Sun- 4 mi run outside w the wife, final mile in Z4
Mon- Sufferfest video ride
Tues- 3 mi run outside w the wife, final mile in Z4
Wed- Sufferfest video ride
Thurs- 3mi run outside w the wife, final mile in Z4
Fri- 34 mi group ride outside
Sat-19 mile ride on the rail trail w wife at super easy pace
It has occurred to me that I have lost all concept of time being on vacation and can't remember $h!t.
My pre OS is prob different than most since I didn't do any racing last year other than the local trash talking hammerfests around these parts. I started 'next' year back in Oct. Did some big time work to shock the system, mostly aerobic stuff, then followed that with the Run Durability plans since November. Only hack was staying true to a 2x week HITT protocol n the bike instead of the 1x 90' steady that's in the plans. Cool thing is that I did up my FTP by about 4-5% from Nov 1 to Dec 27 by only riding 2 short sessions per week. Just like those swedes said I would.
I finished that up right before Christmas so I could relax and concentrate on the family. This week, I'm just running about the same (1-2 runs with TP intervals + 1-2 Lo Heart Rate runs) and biking a couple of makeshift trainer sessions that will resemble what we're doing in OS. It's been a long time since my intervals weren't 30 sec long 120-150% efforts. So, yesterday's 10' long 95% intervals were a welcomed change of pace, believe it or not.
Swim wise, no fitness swimming in the OS for me. Have some solid instruction lined up and will be sticking to what she says to do.
I'm with you guys. Pumped and ready to get set up for a great 2015!
did my first outdoors run in 3 weeks and only my 2nd run in that time today. running with the sling wasn't so bad. I am suffering from having gained 6lbs since IMAZ, no running for three weeks and 2 weeks of fatigue from some good hard bike WKOs, so the speed was lacking & I walked for 30 secs 2x during the run. That said, I know how quickly it will come back and in 3 weeks when the sling comes off, i can think about speedwork. for now, i am happy just to be outside on a warmish day, even with a few sprinkles... (certainly beats the pool running i was planning on
http://www.strava.com/activities/233828536
7 miles averaging 8:44
I'm now starting my third week of my "OS", which is actually the Get Faster plan, modified a bit. I'm doing 1.75 hours a week in the weight room and stretching. I'm doing three interval sessions a week on the bike. Currently, those are FTP intervals with 15-30 minutes @ 80-85% at the end. Swimming and running are both straight from the plan.
The best part of my training so far is my FTP, which did not drop at all from last season. It would be a small miracle if it actually went up as a result of this winter's training, but I can dream, no?
Did the Sufferfest Revolver video today. Managed 10 x 1' @ Z5 1.19-1.22IF for all. Tomorrow I will take off to rest the legs for the impending test. 90' massage tonight. Woohoo!
Other than the standard WKO you'd get from the workouts, I did get a chance to do a nice solid 2 hour ride outside yesterday. My power & hear rate really tapered off in the last 45 minutes- so I obviously have a lot of work to do.
Your signature line says it all. We're pulling for you. Lucky you to get the honor of Comeback Kid!
Here are the comparisons:
Date VO2 VO2 Avg HR FTP FTP Avg HR
10/29/2013 188 162 154 165
10/10/2014 210 171 173 172
12/31/2014 199 164 169 167
A few things to note: Oct 2014 test was done outdoors on the road bike, so I may not have actually lost any watts since folks usually test higher outdoors. (My avg HR for that test was also higher)
This time I used the Sufferfest Rubber Glove video, which included a longer warm-up than I would normally do. I have seen on rides that I usually feel stronger later in the ride so I thought a good warm-up might help. Yup, I think it did!
I already did my run test and was down a bit but not much so I feel like I'm starting JOS in a really good spot! Can't wait to see what I can do at IMChoo!
I will perform my run test this afternoon and my bike test over the weekend. This will be the first time back on the bike in 3 months, so it will be interesting to see how much my FTP dropped.
Monday 12/29 - nothing
Tuesday 12/30 - 60' on the road bike, attempted some FTP but failed after 5' @ IF 1.02 so did the rest as an ABP ride structured as 15'(2')15' @ IF 0.89 and 0.95. http://connect.garmin.com/activity/662057268
Wednesday 12/31 - run 75' before an epic New Year's Eve dinner, total 11.25 miles @ moderate RPE, 6:48/mi. Felt really good and smooth. http://connect.garmin.com/activity/662055180
Thursday 1/1 - bike 60' with my dad several hours after a New Years Day brunch. A lot of eating within 24 hours! First ride on the tri bike since August!!!! Watched the 4th quarter of the Cotton Bowl, very exciting game. Did a low-VO2 workout with MS of 5x3'(2') targeting 110% / 280 watts. Didn't know what to expect having not been on the tri bike in a LONG time but despite starting slow in the warmup managed to nail the MS with NP of 280, 283, 286, 290, 296. Then 13'(1')@z3 (IF 0.90). ABout half of the interval work was in the aerobars as well as almost all of the z3 at the end. Very encouraging. http://connect.garmin.com/activity/662057279
Friday 1/2 - run 60' at moderate RPE. Didn't feel very light on my feet today and pace was much slower than recent run or than what the RPE implied. Overall 8.72 miles @ 6:57/mi. http://connect.garmin.com/activity/662594876
The one concern that came out of this was my breathing capacity. While my legs were fatigued, there was still a lot of kick left in them. My struggle was that I could not get enough lung expansion/volume to maintain a higher pace.
Looks like you guys are all very active and ready to start the JOS...great.
I have done this or that workout during the last couple of days, but I can't say I followed any structured training nor did I do a lot.
During all of December I was just running, adding some downhill and BC skiing since Christmas. No cycling for almost 2 months, so I hope I will not fall off the saddle tomorrow during the Test...
Let's rock this JOS