The 5 X 5' intervals were tough today. I am having some trouble getting up to the 1.10 IF range. It seems there may be some fatigue building up in me. The warm-up gave me a good indication that I was not storing any excess energy. I started out with the first interval heading in the right direction. However, that did not last. My power graphs give a good picture of the struggle I had today. I finished the workout and did a 3 mile brick @ GRP. My intervals were 293W @ 1.085 IF, 285W 1.056 IF, 286W 1.059 IF, 277W, 1.026 IF & 280W 1.037 IF
Really good session today on the 4 x 5' @ 110%. 1.10 across the board. HR was 3-4 bpm lower across the intervals than last week at a higher power output. Then did 12' @ 0.86. HR was also lower than last week and the interval was 2' longer, 2w higher.
After the bike, headed to the gym for hill work on the TM.
@Jacklyn & William, thank you! I made up for that effort today!
For all of you who got it done today, awesome work, major kudos. IMO this is the hardest workout of the week.
Well, if you post the good workouts you have to post the bad ones too! I won't make any excuses...I bombed. After the WU I hit the first 5' interval at 1.097 but it was way too hard to get there. After that it was all downhill. I got up to power for the next one but couldn't come close to holding it. Took a little break spinning and tried again and managed some power but my left calf was cramping and I really didn't have much. Ended up spinning for a little while to cool it down. Total workout was 42' with a whopping 44.9 TSS!
After I finish this post I will have forgotten about it and will be getting my revenge on Saturday.
For me, Thursdays are the hardest days of the training week because I'm gone for about 15 hours of the day (work + french class + long commute), and my workout begins at 10-10:30pm. (I really, truly, am considering sucking it up and getting up early on Thursdays). No run today, but I got the bike done, hit my numbers thanks to the Wahoo, and am looking forward to the fourth sport of sleeping.
Whoa! The bike today hurt...in a good way? I'm going to tell myself that! The last 2 intervals were PAINFUL! I just kept telling myself to get it done!
The run....I accumalated my 16 minutes on the hills, but not at the right pace. I'm ok with it since it was only 25 degrees! COLD for this girl! I was proud to get the total run done outside since I wanted to wimp out!
Hey everyone, I've been fighting a low level crud for the past few weeks that I just couldn't shake. On top of that I've been spending a lot of time on a project that I hope will pay big dividends in the near future that has been taking a lot of my time. So on Tuesday I got home and was spent. I didn't feel like getting on the bike and I just wanted to sit down and put my legs up. The next morning I wasn't feeling well again so I shut down the workouts until I shake this. I have been going out on walks the last couple of days and yesterday I felt like doing some short all out running burst so I did. It was fun just to run without a watch or HRM for a short distance and then do it again just chasing the dog and playing gotcha! I'm getting the itch back in my legs and we'll see how I feel tomorrow, but it has been nice to sleep a little more each day and start feeling better.
This was the first workout in a while where I have taken in a "race" mindset. Fueled up well, set some goals and tried to make it count. I think I came in a bit more rested than I have been. The result was a solid workout that hit my targets.
Interesting read between Jacklyn and Stefan about the fuel for these workouts. I'm up early and have only done two mid week bikes with food in the stomach. I also just have a water bottle with sports drink because I'm barely awake until after the warm up. I will try to throw down a banana and see if it makes a difference. I am doing better at these 5 min Z5's than last year - I hit 1.1 IF for the first two and raised to 1.11 for the last two. I have not had to reach for that dark nasty place to finish them yet! Good work all!
Wow, I struggled tonight on the 5 x 5. Missed the targets by a handful of watts and it was just very very hard. HR went up pretty fast and my legs were just pretty shot. I am considering intentionally backing off the 2 x 20 to 95% or so just to not run into a ditch.
This is, evidently what I get for putting out a really good 8-week test. Perhaps I overachieved by a few watts. :-)
Wow, I struggled tonight on the 5 x 5. Missed the targets by a handful of watts and it was just very very hard. HR went up pretty fast and my legs were just pretty shot. I am considering intentionally backing off the 2 x 20 to 95% or so just to not run into a ditch.
This is, evidently what I get for putting out a really good 8-week test. Perhaps I overachieved by a few watts. :-)
William, I've been thinking the same thing about my wk8 test.... I haven't been able to hit 100% or 110% since then.... very demoralizing to struggle to underachieve......
I am a little late to the party, but did not get my ride done until 10 pm last night and was too spent to write about it. Holy schiznitz, that is freakin' HARD. I actually thought that it would be easier than the 2x20 + 10 'cause it is 5 min less, but I was sooooo wrong. This will take some work before it is comfortable, and not to mention that it is done with new numbers. The payoff for improvement I guess, but as Ali was quoted in a recent post "suffer now and live the rest of your life a champion (or in our case an Ironman)". All you guys and gals rock out there in virtual land. This OS is no joke. I think it is harder than last year. Well, time to sit in an ice bath and rest up for tomorrows ride/run.
I barley dare to say that today's Z4 intervals felt way easier than usual!! Hit all intervals pretty exactly @ IF 1.00 and even after the last one my legs still felt strong! Total workout 1:28 @ NP 290 / IF 0.93 http://tpks.ws/ucqW
Only 4 more FTP sessions to go till the end of NOS!! KEEP IT UP - THE END IS NEAR!
Tough for me to get wkos in this week, so my legs were fresh. Stomach bug knocked me out as of Monday night and then "life" intervened the rest of the week.
Was nice to hit 1.0 on all the segments today
standard EN w/u, including 12' @ 0.86 2x20' @ 1.0, 1.0 1x10' @ 1.0
This is week 13 for me in the OS. 1 more week to go. Sunday is a rest day, but switching the weekend days, so taking my rest day today. Good luck evceryone on the 2 x 20'
This has been the toughest week so far of the OS. Between starting running again after a 3 week break due to aggravating my piriformis and a cold my kids were kind enough to share, the bike wko's were a little off.
Tues 12 @ 1.02, 20 @ 1.0 and 12 @ .97. Legs a little tired from running yesterday.
The workout today went very good. It was a big difference from the struggle I had with the 5 X 5' workout on Thursday. Today, I was able to hit my power goals and hold both power and cadence. This workout follow a great run yesterday and is all very encouraging. My intervals today went 258W @ 0.955 IF, 262W @ 0.970 IF & 259W @ 0.959 IF. interval 3 was definitely harder to get and hold on to than the other 2 intervals. However, at 4 minutes into that interval, I thought of Jens and just told them to shut up. That worked and the rest of the interval was much easier.
Bike went well today. Hard to hold on to the 2 x 20', but did it at 1.01 for both. Finished up with 25' of ABP time (0.87). Got me warmed up to go running in the cool (can't call it cold compared to recently...).
Tough ride today. Cold, foggy, glutes were sore after substituting bridges for the swim cords in yesterday's core wko and I should not have had that beer last night. I took an extra long 40' warmup, having to fiddle with my derailleur as the chain position didn't seem right on the cassette, but then couldn't delay it anymore...
Did two intervals. I needed some extra motivation so I had targeted a couple of Strava segments so it was a bit different from the 2x20', but not by much.
23:10 @ 1.0
18:39 @ 1.0
Bailed on my first segment towards the end as I wasn't going to PR the segment and was already over 20'.
I am glad that one is in the bag. Not running today, doing long trail run tomorrow morning.
Yea, that 2 x 20 HURT! Then the 24 min in zone 3....well it hurt as well! I did it though. Then managed to do the run and hold the Z3 pace! I'm pretty excited about that!
Great job to everyone getting it done! I know I procrastinated the inevitable because it was gonna hurt, but dang, I'm happy it's done now!
Decided to do today's session OFF the trainer and get a little more time in the saddle. Good to get outside even though it was pretty cold, 32. I find it hard to keep a steady power outside. Seems harder. After a 40' WU @ 0.75 (160w) I did 10' @ 0.96 and legs were gassed. Did a couple of shorter intervals at .96 for a total time of 16'. Then did 2 x 10' @ 0.81-0.83. This also was hard to keep it dialed in. Did a few more short intervals around 0.81 for a total time of about 25'. Quads were on fire. Overall NP was 163 with an IF of 0.76. Didn't follow the plan and hit what was prescribed but still felt I got some good work in. My legs certainly felt like it. Total time 2:07, 35mi. Didn't do the 30' run as I wanted to save the legs and try and get in a quality long run tomorrow.
Finished the bike, but it was rough. The 2 x 20 min went reasonably well (1.0 and 1.01), but they fried the legs for the 25 min of Z2. I hit the targets for all three intervals, but it was a serious relief to be done. Good work out there everyone!
WOW! That was awesome! I totally rocked that ride! No A.T discomfort at all. Toes didn't hurt either. I did not fast for this ride either. My husband made a big breakfast. Can't say no to that.
Stats:
2X20" NP 251,243 (FTP 249). Faded a little at the end of the second segment.
TDF: 5/5.
Thank you everyone for your support and chuckles. Have fun tomorrow.
Revenge today...2 X 20 @ .99 & .998, 1 X 10 @ 1.027 added on another 15' @ .859 The ride was made a little more challenging by the fact that my mp3 player died during the warmup so no music during the ride. Felt pretty good today and was happy to come back strong after Thursday's failed attempt.
Comments
The 5 X 5' intervals were tough today. I am having some trouble getting up to the 1.10 IF range. It seems there may be some fatigue building up in me. The warm-up gave me a good indication that I was not storing any excess energy. I started out with the first interval heading in the right direction. However, that did not last. My power graphs give a good picture of the struggle I had today. I finished the workout and did a 3 mile brick @ GRP. My intervals were 293W @ 1.085 IF, 285W 1.056 IF, 286W 1.059 IF, 277W, 1.026 IF & 280W 1.037 IF
http://connect.garmin.com/modern/activity/668955821
Really good session today on the 4 x 5' @ 110%. 1.10 across the board. HR was 3-4 bpm lower across the intervals than last week at a higher power output. Then did 12' @ 0.86. HR was also lower than last week and the interval was 2' longer, 2w higher.
After the bike, headed to the gym for hill work on the TM.
For all of you who got it done today, awesome work, major kudos. IMO this is the hardest workout of the week.
Well, if you post the good workouts you have to post the bad ones too! I won't make any excuses...I bombed. After the WU I hit the first 5' interval at 1.097 but it was way too hard to get there. After that it was all downhill. I got up to power for the next one but couldn't come close to holding it. Took a little break spinning and tried again and managed some power but my left calf was cramping and I really didn't have much. Ended up spinning for a little while to cool it down. Total workout was 42' with a whopping 44.9 TSS!
After I finish this post I will have forgotten about it and will be getting my revenge on Saturday.
No run today, but I got the bike done, hit my numbers thanks to the Wahoo, and am looking forward to the fourth sport of sleeping.
The run....I accumalated my 16 minutes on the hills, but not at the right pace. I'm ok with it since it was only 25 degrees! COLD for this girl! I was proud to get the total run done outside since I wanted to wimp out!
Hey everyone, I've been fighting a low level crud for the past few weeks that I just couldn't shake. On top of that I've been spending a lot of time on a project that I hope will pay big dividends in the near future that has been taking a lot of my time. So on Tuesday I got home and was spent. I didn't feel like getting on the bike and I just wanted to sit down and put my legs up. The next morning I wasn't feeling well again so I shut down the workouts until I shake this. I have been going out on walks the last couple of days and yesterday I felt like doing some short all out running burst so I did. It was fun just to run without a watch or HRM for a short distance and then do it again just chasing the dog and playing gotcha! I'm getting the itch back in my legs and we'll see how I feel tomorrow, but it has been nice to sleep a little more each day and start feeling better.
Carry on everyone. We've got this.
WU w/ 12' Z3 @ 0.86IF
Then 4x 5' at target 1.10IF (330watts)
Managed 324, 331, 333, 339
https://www.strava.com/activities/238601549
This is, evidently what I get for putting out a really good 8-week test. Perhaps I overachieved by a few watts. :-)
William, I've been thinking the same thing about my wk8 test.... I haven't been able to hit 100% or 110% since then.... very demoralizing to struggle to underachieve......
Total workout 1:28 @ NP 290 / IF 0.93
http://tpks.ws/ucqW
Only 4 more FTP sessions to go till the end of NOS!!
KEEP IT UP - THE END IS NEAR!
Back from a few days on the mend. Sat. bike done, hard but a good workout, didn't try to overachieve, just keep it steady.
2 X 20' Zn 4 @ 239w & 238w= 1.0 & .996 + 15' Zn 3 @ 196w= .82 95' total bike time.
Tough for me to get wkos in this week, so my legs were fresh. Stomach bug knocked me out as of Monday night and then "life" intervened the rest of the week.
Was nice to hit 1.0 on all the segments today
standard EN w/u, including 12' @ 0.86
2x20' @ 1.0, 1.0
1x10' @ 1.0
1hr28min total
Running (and ice skating) later today
This is week 13 for me in the OS. 1 more week to go. Sunday is a rest day, but switching the weekend days, so taking my rest day today. Good luck evceryone on the 2 x 20'
This has been the toughest week so far of the OS. Between starting running again after a 3 week break due to aggravating my piriformis and a cold my kids were kind enough to share, the bike wko's were a little off.
Tues 12 @ 1.02, 20 @ 1.0 and 12 @ .97. Legs a little tired from running yesterday.
Thurs 5 x 5 @ 1.1, 1.06, 1.06, 106, 1.07. 12' @.88
Sat 2 x 20 and 10 @ 1.0, .99 and .98. Needed to take a little extra rest before the last 10'
Happy to have this week over.
The workout today went very good. It was a big difference from the struggle I had with the 5 X 5' workout on Thursday. Today, I was able to hit my power goals and hold both power and cadence. This workout follow a great run yesterday and is all very encouraging. My intervals today went 258W @ 0.955 IF, 262W @ 0.970 IF & 259W @ 0.959 IF. interval 3 was definitely harder to get and hold on to than the other 2 intervals. However, at 4 minutes into that interval, I thought of Jens and just told them to shut up. That worked and the rest of the interval was much easier.
http://connect.garmin.com/modern/activity/670296750
Rock on everyone!
. It don't make no sense!
WU w/ 12' Z3 @ 0.86IF
Then 4x 5' at target 1.10IF (330watts)
Managed 324, 331, 333, 339
https://www.strava.com/activities/239329695
Tough ride today. Cold, foggy, glutes were sore after substituting bridges for the swim cords in yesterday's core wko and I should not have had that beer last night. I took an extra long 40' warmup, having to fiddle with my derailleur as the chain position didn't seem right on the cassette, but then couldn't delay it anymore...
Did two intervals. I needed some extra motivation so I had targeted a couple of Strava segments so it was a bit different from the 2x20', but not by much.
23:10 @ 1.0
18:39 @ 1.0
Bailed on my first segment towards the end as I wasn't going to PR the segment and was already over 20'.
I am glad that one is in the bag. Not running today, doing long trail run tomorrow morning.
https://www.strava.com/activities/239307311/laps
Happy training all.
Great job to everyone getting it done! I know I procrastinated the inevitable because it was gonna hurt, but dang, I'm happy it's done now!
Go Cowboys!!
Decided to do today's session OFF the trainer and get a little more time in the saddle. Good to get outside even though it was pretty cold, 32. I find it hard to keep a steady power outside. Seems harder. After a 40' WU @ 0.75 (160w) I did 10' @ 0.96 and legs were gassed. Did a couple of shorter intervals at .96 for a total time of 16'. Then did 2 x 10' @ 0.81-0.83. This also was hard to keep it dialed in. Did a few more short intervals around 0.81 for a total time of about 25'. Quads were on fire. Overall NP was 163 with an IF of 0.76. Didn't follow the plan and hit what was prescribed but still felt I got some good work in. My legs certainly felt like it. Total time 2:07, 35mi. Didn't do the 30' run as I wanted to save the legs and try and get in a quality long run tomorrow.
WOW! That was awesome! I totally rocked that ride! No A.T discomfort at all. Toes didn't hurt either. I did not fast for this ride either. My husband made a big breakfast. Can't say no to that.
Stats:
2X20" NP 251,243 (FTP 249). Faded a little at the end of the second segment.
TDF: 5/5.
Thank you everyone for your support and chuckles. Have fun tomorrow.