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2015 NOS Week 12 Bike – Hold On…

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  • HOLY GUACAMOLE ... J*A*C*K*L*Y*N ... THIS are some OUUUUTSTANDING Numbers!!!

    I got kicked hard by todays 5x5@Z5 - oh boy this was a sufferfest today.
    First one was doable, during the last minute of the second I was thinking about excuses about not doing it, during the forth I was fading away mentally somehow overwhelmed by the hard work and pain in my legs ... no idea how I did manage the last one - just don't ask.

    Here's the workout -> http://tpks.ws/XU5N

    I'm not posting any numbers today as I still don't know how I managed to achieve them ...
  • Nice work Jacklyn! And Stefan too! Kind of amazing what your body can do, huh?
    In some ways there is no greater feeling than getting through the Thursday intervals. Felt good tonight. Hit my numbers and suffered the right amount. Ahhhhhh :-)
  • @ Stefan- Thank you! Looking forward to see how everyone does today. 

  • Wow, last week on the 4 x 5' I was 1.10 across the board and didn't seemed too hard.  Today I was hurting from the start.  Went 1.09/1.10/1.10 and tanked on the last one at 1.06.  What a difference a week makes.  Should be going the other way.  Maybe the 800's took a bigger toll yesterday than I thought.  I could tell my HR was higher today than last week which tells me theres some fatigue going on.  Decided not to do the run today, will do that tomorrow instead.

  • This was another cage match today. I had high aspirations of hitting 1.10 for all 5 and was quickly humbled. I pushed my run yesterday a little too hard and paid for it in a lack of power on the bike today. I even stretched the rest interval to 4 minutes. I did okay for the first 2 intervals, but the next three turned into a slug fest. I was just mashing the pedals trying to find power anyway I could. I recorded the following: 

    Interval Normal

    Power
    IF
    #1 295 W 1.09
    #2 289 W 1.07

    #3 284 W 1.05
    #4 284 W 1.05
    #5 277 W 1.03

    I jumped on the TM for 5K after the bike and it felt significantly better. 

    http://connect.garmin.com/modern/activity/674476228

     

  • Brutal tonight but held on barely ... definitely feeling the fatigue from hill runs today.

    WU w/ 12' Z3 @ 0.83IF  
    Then 4x 5' at target 1.10IF (330watts)  
    Managed 327, 330, 328, 330

    https://www.strava.com/activities/241608056
  • @Jacklyn, you're a monster today on the bike. Well done.

    My ride on the other hand, not so well done. First interval was at 1.11 and it was hard. The second started out OK but the same thing that's happened in the last couple of weeks started again, I just couldn't maintain the power. I finished that interval at 1.05. I got off the bike and grabbed some jelly bellys and started #3 but the legs just didn't respond so I hit the lap button and rested for another minute and tried again. No dice. So I decided to try 1 (1) at my tested Vo2 and I was able to do that to make up the time. I'm glad tomorrow is a no legs day!
  • Hit all four Z5 intervals at 1.1 and tried to lift the effort at the end of the last one, but there really was nothing there but to hold on and keep steady. Noticing others fatigue helps when all I want to do after work is crawl into a ball and fall asleep. Trying to get excited about another 5 am wake up to get to the pool tomorrow. Reading your posts help kick my butt out of bed - keep it up people!
  • Really inspiring work being done by the group. I love reading over everyone's wkos and seeing the success and even the occasional small flops (happens to us all !). I'm forced to do back to back bike wkos yesterday and today. Before I start today's (Saturday schedule), I wanted to post my results from yesterday. Also very tough for me and a lot of mind of matter games I struggled with the entire time. I had to keep telling myself "its almost over!", even though it wasn't....

    5 x 5' @ 1.11, 1.12, 1.11, 1.11, 1.12 NP
    13' @ .87

    110 min/.85 IF
    http://connect.garmin.com/activity/674143085

    Followed with z2 run on the TM
  • Forgot to post yesterday, I did 4x4 intervals while watching college basketball...that made the time go by quick!
  • I've been bad about posting, but have done the bike WKOs as prescribed. Tuesday was 10/15/10' all within 1% of FTP and 1:10 total. Thursday was 4 x 5' at 1.1 +/- 0.01 with 13' of 0.89. Definitely liked Tuesday better than Thursday (as always). Going to go do a group ride tomorrow rather than the prescribed ride, just to get outside in the relatively warm weather.
  • Wow this was nasty ... 2x20+10 is no joke ... got it done somehow but now my legs are really fried and as it is raining cats and dogs I'm going to skip today's run!
    Numbers were pretty good but I had to play some mental jeopardy to make it happen image
    Total workout 88' @ NP 287 / IF 0.92 - Intervals were:
    20' @ 311W (1.00)
    20' @ 312W (1.00)
    10' @ 307W (0.98)

    http://tpks.ws/2nTp
  •      Sat. Bike workout done. When I got up this morning my quads were actually sore, and I was kinda dreading getting on the bike, but ended up having a good steady ride.

         EN WU (132bpm) then 2X20' Zn 4- 20'@239w(1.0), 20'@239w(1.0) = 75'

         Did run as a brick, but had to shorten to 40' (SAU)

  • Awesome results by everyone. Those of you posting about the 5x 5' and 2 x 20' workouts, good luck and congrats on the numbers everyone is putting up. Work works and the pain now will pay off down the road. Last bike of the NOS is done. Modified the 3 x 12' @ zn 4 slightly to 2 x 12' and 1 x 12' at zn3. Running a half marathon to finish off the NOS tomorrow and didn't want to push any fatigue. 

  • Got it done. (20/20/10 just below FTP) Nothing spectacular, but we gotta remember we're in this for the long haul. Time killing the run..hope to get in a bit of a run later today. Weather is much improved, so I might get to go outside!

    http://connect.garmin.com/modern/activity/675776906
  • ok, got the bike done this morning... Went well a little hard to hold the zones but made it through... As i'm still in run jail no run for me today... I'll probably do another bike tomorrow. Can't wait to be bale to run again!

    Have a great weekend everyone!

    Erik
  • It started last night with one of my kids throwing up in the middle of the night. Then this morning during my 2nd 20' set another kid threw up. Went and cleaned things up and got him back to sleep. Ended up taking about 40 min. Finished the set but it took several minutes to get warmed up so the 2nd 20' is lower. Made it the rest of the workout with no interruptions.

    2 x 20 @ 1.0 and .95
    10 @ 1.03
    Did 2 x 15 @.88 to make up for stopping in the middle of the workout.
  • That was hard. Did great during the first 20. Then started to fall off about 10 minutes into #2. Held on for dear life. Used all the mental grit I had to finish the hour and half. But I know that others will be joining me. Misery loves company. 

    Rock the Haus super, duper EN peeps!

    I will run later. My legs don't have it right now. Time to earn some DAU's. 

  • Good week of wko's; bad week of posting. Catching up a bit between kids' activities this afternoon.

    Monday: core work early before a flight to SanFran where I spent most of the week for a conference.
    Tuesday: warm-up run along the Embarcadero; spin class emphasizing short, intense intervals (similar to our Thursday rides)
    Wednesday: 8x0.25 miles along the Embarcadero (45', main set only)
    Thursday: another spin class; this one emphasized longer work intervals, so more comparable to our Tuesday rides. I added some time before class to get in ~1hr10' total
    Friday: 45' EZ run and core work (back home in NJ)
    Today: EN w/up including 12' @ 0.85; 2x20' @ 1.01, 1.01; 10' @ 1.04; going to try and get in a run before dinner

    Thanks for keeping me motivated this week and great work all!
  • Didn't hit the prescribed targets but still feel good about getting some hard work in.  First 20' got it done @ 0.99.  Knew the next one was going to be tough to make it through with very sore legs.  Decided to break it into 3 x 5' @ 1.00 with a 1' spin recovery between.  Ended with 20' @ 0.76 and another 8' @ 0.70.  Not great, but I'll put it in the bank.

    Did the run first today with 20' EP+ 20' @ MP

  • Great workout today. I had serious butterflies getting ready for it earlier today. I have been basing my workout levels on a number not attained this season. I am finding that the run program I am on draws a lot of power away from my bike work. Today I really wanted to move my bar up a few ticks. I was very encouraged by my warm-up and when I started the first 20 minute interval I felt great. I decided to drop the rest interval to 2 minutes and ride this like an FTP test. I made it through the first 20 minutes at 264 watts. I was able to hold my cadence solid at 92 rpm's. That added to my confidence so I stuck to my plan of just a 2' RI. The second interval was harder than the first. I started losing watts after 10 minutes but not a ton. So I dropped my cadence and pushed a bigger gear. The end result for that interval was 264 watts and a cadence of 88 rpm. Again I only took a 2 minute RI and man the 3rd interval was seriously harder than the last two. When I finished, I had averaged 259 watts over the entire 54 minutes of the main sets. All this work moved my FTP up 4 more watts.

    http://connect.garmin.com/modern/activity/675934851

  • Did the 2X20' + 10' this morning and it was hard! I ended up taking a 1 minute rest toward the end of the second 20' and then finished it off. Then after 3' recovery did the 10'. Not pretty as my power was in the .97-.98 range. At least I'm doing the prescribed total time in the prescribed range so I feel good about that.
  • Excellent work today in the Haus! It's great reading all your posts.

    I got on the bike mid morning and I put the old IM Canada (now Challenge Penticton) Real Course Video on the computrainer in the hoope that seeing the other riders on the course would motivate me. I did a 20 minute warmup and then hit the lap button on the Garmin. The first interval was hard and my power was slipping towards the end. I hadn't remembered that I had the Garmin on autolap at 7 miles and I hit that mark at 18:39. So I powered down and did a short rest interval (I turned the autolap off) and then hit the second interval. It was tough too but when I saw my power starting to dip I doubled down and looked the gorilla in the eye. I made it to 18 minutes and then I held on fighting the gorilla the whole way. I did another short rest and then I did a 5 minute penance interval to make up for the 1:20 shortfall on the first interval. All in all it was an OK workout with the numbers being 0.94, 0.95, and 0.97. The big take away today was the mental game and I feel I won big in that respect.

    My legs were telling me to go and stretch and take a nap and do the run later, but my heart of hearts knew that there was very little chance that I would get back out there later today because it was supposed to start raining harder later (and it has). I changed clothes and hit the road for a good run.

  • Nice work Mark! I like the "look the gorilla in the eye" - I bet you the gorilla blinked first for you today!

    My 2 x 20 min intervals did not make me cry or drool like I was expecting and hit each one with a 1.01 and 1.02. I definitely feel more powerful than two weeks ago. I also did not do any extras cross country skiing this week and this probably helped. Now that I think about it, I also did the workout mid-morning instead of the usual 5:00 am - funny how breakfast and rest make a workout easier - who would'a thought? Bricked the run after and declared the day a success! Nice work everyone!
  • Didn't post Thursdays workout but I got it done. 5 X 5's 1.09 on the first one and then the rest were all 1.1+.

    Today had 2 X 20, 10' on the agenda. hit all 3 intervals and got a few watts stronger on each one. added on a 17' and 15' Z3 interval. The toughest part of the ride was the Z3 stuff at the end.

    Ended up going for a TM run a few hours later and felt good.
  • Got my 2x20' Z4 done on the trainer and added 10 minutes @ Z3 as others seemed to be doing that, though it wasn't in my plan. It was good to get it done as it was a tough session. I made an effort not to over do it as I think I have been doing that on a lot of workouts in the last week and it really hit me on Wednesday when my legs were fried for the run. Still bummed about missing that session... So I made no particular hard fast goal to be at my FTP, but definitely at the 0.95 effort. As it was I hit 0.99 on both intervals.
    I am very impressed with all the brick running you guys are doing, I don't feel that would be a good idea for me just at this point in the season.
  • Didn't have a chance to post after the workout due to some other plans yesterday.
    I actually managed to wake up early on Saturday so I could have some breakfast before the ride. I had some juice, a wheetabix, and a banana. About 45 minutes later I got on the bike. Had sports drink and a couple gels during the ride, and found it overall to be a much improved experience over the past few weeks, especially when it came to getting out for that Z3 run!
    The ride itself went really well, so other than fine tuning gel flavours I think we have experienced a winning saturday workout routine. :-)
  • Late posting for yesterday - Because of the nice weather, I went out and rode for just under 2 hours with the first hour on some significant hills. Ended up with about the same TSS as a normal Saturday 90' ride, but with more Z5 time. It felt nice to do something a little more unstructured but still fitness building.
  • Bike done to cap off the evening ...
    Couple ticks higher than last week.
    Sadly with the freezing rain today in NJ did not manage to get the run in.

    WU w/ 12' Z3 @ 0.85IF   
    20' Z4 @ 308 1.03IF 
    20' Z4 @ 308 1.03IF 
    12' Z3 @ 256 0.85IF

    https://www.strava.com/activities/243049434
  • I am off the NOS schedule by a couple of weeks but am starting week 12 today. This is a totally rookie question but how are you guys getting the IF for each interval performed? I know what the mathematical calculation is but am curious if I should be hitting the lap button on my Garmin 500. Thanks for the help.

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