Slow start to intervals at 2W under, the remainder 1.24-1.28, rallying the final at 1.3.
I have been doing wko's last two days fighting a cold with all my might. As I type this at work, I have completely lost my voice, otherwise don't feel bad at all. I'm supposed to do the brick after work as well as strength wko-we shall see if I get to the gym. And I was actually looking forward to my hill run on TM
Good news - I got up 10 minutes earlier this am. Bad News the hospital called just as I was about to hop on my bike....10 minutes later I started my workout and only able to finish 50' before hitting the shower. To top it off, more traffic than usual and I was 15' late for rounds.
I hit all of my 9x1.5' z4 intervals (IF 1.26 - 1.28). Looks like my walk - to run rehab brick will have to be pushed to tomorrow
Woke up early-ish this morning and was not happy to see 9 vo2 sessions. Just wasn't mentally ready for that many. But did the warm up and got the intervals done. Hit the targets give or take. Did 18' at .85 and watched IM W AUS on tv which got me through it.
Got the 9x1.5' done, followed by 18' @ 0.86. Felt good. I think I'm one of the rarer folks whose VO2 max might be more than 20% higher than FTP, as I find the VO2 sets "easier" than the FTP stuff. Or....I'm a wuss and I just don't like to suffer less for a longer period of time?!
Got the 9x1.5' done, followed by 18' @ 0.86. Felt good. I think I'm one of the rarer folks whose VO2 max might be more than 20% higher than FTP, as I find the VO2 sets "easier" than the FTP stuff. Or....I'm a wuss and I just don't like to suffer less for a longer period of time?!
My bike workout was done after work last night. For some reason, I can only stay on the trainer for the MS and usually do about 45 mins. Nevertheless 9 x 1.5 hard completed. I was close to or hit my target on each based on virtual power. But my heart rate appears to be in zone 4 for the VO2 Max. May need to adjust my settings.
Completed sat bike today, as I am out of town this weekend. It was a brutal ride this morning. 5/20 tt hard, only longer. It was the second consecutive night of poor and interupted sleep. I managed :45, 2:30 then 2:00 hour blocks of sleep. Wife is sick with a terrible caugh. I ended up on the couch for the last 2 hrs, though thought about just starting the wko.
I went off the reservation today to do a Valentine Day's challenge distance ride on Zwift. And I got a shiny new made up jersey for my made up avatar riding my made up bike on a made up virtual island... Totally worth it
Bottom line 3:30 total ride time at 0.71 NP for the ride. Going to kick the feet up and eat lots of fruit this afternoon and still try to knock out the run today and tomorrow. Traveling for work next week so will be mostly running then.
LOL@ Roy- Sometimes its the little things that keep us going, like pretend shirts on a pretend bike. So how painful was 3:30 hours on the trainer, even on the "island"? Did you play around with any of the sprints or climbs?
Got my WKO done. Glad I didn't attempt my missed Thurs. VO2 WKO yest! Hit the targets and watched the Sufferfest Blender video, even though most of my intervals didn't line up. Z4- 2 x 10' + 6' @ 1.02, 1.02 & .99IF, 10' @ .85IF
4 mile brick on the TM in 44:26. Def not Z2/3 but faster than Z1. 11:23, 11:14, 11:01, 10:47
On the road all week, got two out of three WKO's in simply could not fit in the last. And of course have caught a cold or something. But did the prescribed bike wko, am hoping sweated some of the junk out. Simply didn't have the energy for the run. Loading up on vitamin c and rest this afternoon.
2X10 and 1X6 @ FTP @ 1.0; 1.01 & 1.02 then 10' @.83 total 66' @,87. I wanted to get a little more z3 work in but shut it down. Seeing as this was my first workout at the new FTP I probably should have dialed it back some if I wanted to get in more z3 work.
The less from today's ride, remember it's 95-100% especially next Tuesday when I believe it's 2X18'.
@Greg, Brian-I've suffered through the cold this week too-not only tons of vit C, but mucinex and nasal steroids. No sinusitis though!! Skipped the brick thurs night and rested yesterday so had great who today.
Full 90' done on the trainer, followed by 46' brick. 2 x 12' at 1.02, 1.11, 1 x6 at 1.1, 30' at .88
It's been a grind since Thursday. Watts that were easy to pocket now take great effort to just to be close to. The tic toc of the clock seems to be moving extra slow, too.
No panic. Just looking to get thru tomorrow's run so I can get some Legs Off time.
FINALLY! I'm done fooling around in Colorado - past three weeks I've been recouping from a head injury, from a cold, and from left knee inflammation. Despite all that, I was skiing about ten days (@ an easy pace).
Today, I started another round of Get Faster. This time, starting with intermediate; four weeks, then 2 weeks in Chile/Peru, then return for the last four weeks.
Cycling was ad lib, in prep for swim TT tomorrow, bike test Monday: 60', TSS 63, IF 0.766; 6 x 1'/1' @ 120% IF, then 2 x 12' @ 80%. Felt good to work in front of TV again. Because of my caution after the head injury, I'll be doing my cycling indoors for the next month, despite the 55-60F, sunny weather today.
Well, I did my fist century! It took me 8 hours (101.5 miles) but the last 15 (2 hrs) were torture as I was in excruciating pain, left knee. I wish I could have gone longer as it was a 12 hour ride. My nutrition was perfetc, just UCAN and VESPA, was not hungry and had plenty of energy... the knee just wouldn't have it. Was 38 degrees when we started and the first 50 were into a headwind, but it was so nice to GET OUT AND RIDE!!!
Al, so glad you behaved and are feeling better and back at it!
Sorry to be MIA...somehow this week just got nuts!
Got in my rides this week, two on my new kickr (which I'm still working figuring out the watts difference from my power tap - any input would be appreciated!) and yesterday on the computrainer at the LBS on my wheel. Yesterdays sets were all a bit overachieving. 1.03, 1.04, 1.08. Very happy with this since my original FTP this os was my LOWEST ever, and I'm in the middle of my run challenge month. Color me happy!
Got the bike in yesterday morning. Did the full 90' and hit all of the targets (more or less!). Felt good, especially since I thought I was going to have to cut it short to watch the kids for my wife - but it ended up working out. Starting wonder how I may test, and the potential results, in a week plus.
Knocked my walk=>run (run re-entry protocol or as I like to call "run rehab") on Friday; core and cords on Saturday; finally Saturday's bike today: 91' as per plan with 10'x2 (1.07/1.06), 6' @ 1.05, and 30' @ 0.88 followed by the run rehab of the week as a brick.
Late post of yester-nights bike on the trainer. Had hoped I could get outside (70's and sunny in SA today) but, alas, too many kids needing to go too many different directions and gotta save my SAU's for IM Canada long rides...so, on the trainer in the evening. I screwed up and loaded up OS Wk7 Sat bike instead of Wk6 too. I'm losing track of where we are!
2x12' and 1x7' at 1.02 and then 20' @ 0.87. Those last few minutes of the 12' were starting to really slow down. I swear, time actually does slow during FTP intervals!
Thanks guys! I described the pain to my spouse and he says it sound like it ITB pain he used to get. I recall his long road with the physical therapy etc. (he's a marathoner). It seems to be almost gone, the pain, with some basic self-care. I'm still going to see my trigger point evil therapist and have her work on it. But it's clearly nothing mechanical and permanent, just going to have to take better care every single day, probably twice a day to keep the hips, hammies etc. supple.
Comments
Slow start to intervals at 2W under, the remainder 1.24-1.28, rallying the final at 1.3.
I have been doing wko's last two days fighting a cold with all my might. As I type this at work, I have completely lost my voice, otherwise don't feel bad at all. I'm supposed to do the brick after work as well as strength wko-we shall see if I get to the gym. And I was actually looking forward to my hill run on TM
Good news - I got up 10 minutes earlier this am. Bad News the hospital called just as I was about to hop on my bike....10 minutes later I started my workout and only able to finish 50' before hitting the shower. To top it off, more traffic than usual and I was 15' late for rounds.
I hit all of my 9x1.5' z4 intervals (IF 1.26 - 1.28). Looks like my walk - to run rehab brick will have to be pushed to tomorrow
http://tpks.ws/U11o
I was not able to get the progressive increase I was shooting for....intervals were:
1.12
1.15
1.22
1.21
1.22
1.22
1.19
1.19
1.19 <------------- I was really holding on to make this one happen. By the end of it, I was DONE.
Got the 9x1.5' done, followed by 18' @ 0.86. Felt good. I think I'm one of the rarer folks whose VO2 max might be more than 20% higher than FTP, as I find the VO2 sets "easier" than the FTP stuff. Or....I'm a wuss and I just don't like to suffer less for a longer period of time?!
Got the 9x1.5' done, followed by 18' @ 0.86. Felt good. I think I'm one of the rarer folks whose VO2 max might be more than 20% higher than FTP, as I find the VO2 sets "easier" than the FTP stuff. Or....I'm a wuss and I just don't like to suffer less for a longer period of time?!
http://home.trainingpeaks.com/athlete/workout/ZA2EYVUF6KC3GFCRDH5QHD3X54
86 min
22' WU
2x12'@225 - 1.017 & 1.00
30'@187 - .80
This really shows the effect of poor sleep on performance. Monday's wko had the same z4 intervals and I crushed that one.
It's vacation time.
Bottom line 3:30 total ride time at 0.71 NP for the ride. Going to kick the feet up and eat lots of fruit this afternoon and still try to knock out the run today and tomorrow. Traveling for work next week so will be mostly running then.
Get after it everyone!
Got my WKO done. Glad I didn't attempt my missed Thurs. VO2 WKO yest! Hit the targets and watched the Sufferfest Blender video, even though most of my intervals didn't line up. Z4- 2 x 10' + 6' @ 1.02, 1.02 & .99IF, 10' @ .85IF
4 mile brick on the TM in 44:26. Def not Z2/3 but faster than Z1. 11:23, 11:14, 11:01, 10:47
Happy Valentine's Day! Go earn some SAUs!
Good Saturday long ride and then brick run...the stats:
2X10 and 1X6 @ FTP @ 1.0; 1.01 & 1.02 then 10' @.83 total 66' @,87. I wanted to get a little more z3 work in but shut it down. Seeing as this was my first workout at the new FTP I probably should have dialed it back some if I wanted to get in more z3 work.
The less from today's ride, remember it's 95-100% especially next Tuesday when I believe it's 2X18'.
Full 90' done on the trainer, followed by 46' brick.
2 x 12' at 1.02, 1.11, 1 x6 at 1.1, 30' at .88
No panic. Just looking to get thru tomorrow's run so I can get some Legs Off time.
FINALLY! I'm done fooling around in Colorado - past three weeks I've been recouping from a head injury, from a cold, and from left knee inflammation. Despite all that, I was skiing about ten days (@ an easy pace).
Today, I started another round of Get Faster. This time, starting with intermediate; four weeks, then 2 weeks in Chile/Peru, then return for the last four weeks.
Cycling was ad lib, in prep for swim TT tomorrow, bike test Monday: 60', TSS 63, IF 0.766; 6 x 1'/1' @ 120% IF, then 2 x 12' @ 80%. Felt good to work in front of TV again. Because of my caution after the head injury, I'll be doing my cycling indoors for the next month, despite the 55-60F, sunny weather today.
@al, you sound great, glad you are back at it!
Well, I did my fist century! It took me 8 hours (101.5 miles) but the last 15 (2 hrs) were torture as I was in excruciating pain, left knee. I wish I could have gone longer as it was a 12 hour ride. My nutrition was perfetc, just UCAN and VESPA, was not hungry and had plenty of energy... the knee just wouldn't have it. Was 38 degrees when we started and the first 50 were into a headwind, but it was so nice to GET OUT AND RIDE!!!
Sorry to be MIA...somehow this week just got nuts!
Got in my rides this week, two on my new kickr (which I'm still working figuring out the watts difference from my power tap - any input would be appreciated!) and yesterday on the computrainer at the LBS on my wheel. Yesterdays sets were all a bit overachieving. 1.03, 1.04, 1.08. Very happy with this since my original FTP this os was my LOWEST ever, and I'm in the middle of my run challenge month. Color me happy!
Knocked my walk=>run (run re-entry protocol or as I like to call "run rehab") on Friday; core and cords on Saturday; finally Saturday's bike today: 91' as per plan with 10'x2 (1.07/1.06), 6' @ 1.05, and 30' @ 0.88 followed by the run rehab of the week as a brick.
http://tpks.ws/LYL6h
Late post of yester-nights bike on the trainer. Had hoped I could get outside (70's and sunny in SA today
) but, alas, too many kids needing to go too many different directions and gotta save my SAU's for IM Canada long rides...so, on the trainer in the evening. I screwed up and loaded up OS Wk7 Sat bike instead of Wk6 too. I'm losing track of where we are!
2x12' and 1x7' at 1.02 and then 20' @ 0.87. Those last few minutes of the 12' were starting to really slow down. I swear, time actually does slow during FTP intervals!
http://home.trainingpeaks.com/athlete/workout/DBA7LBM46RMMQKRXEKRZWTT6HI
Thanks guys! I described the pain to my spouse and he says it sound like it ITB pain he used to get. I recall his long road with the physical therapy etc. (he's a marathoner). It seems to be almost gone, the pain, with some basic self-care. I'm still going to see my trigger point evil therapist and have her work on it. But it's clearly nothing mechanical and permanent, just going to have to take better care every single day, probably twice a day to keep the hips, hammies etc. supple.
I was able to get my full 90 in yesterday on the bike, then followed with 30' on the treadmill. Hard, but felt good overall! Here we go week 7!
55', 2 x 18' @1.05, 1.08
Now home for evening brick with very excited dogs!