Since I just joined this week, I did my Bike test yesterday (20 min. computrainer test) Seeing everyone else's numbers has me excited about the OS. Very very impressive numbers out there!!
Lots of room for improvement, Can only go up, right?!
I've gotten both of mine done this week. Tuesday morning did 2 x 10' @ 102% or so. Felt fine, but not "easy" by any means. Thursday I did 4 x 4' @ 116%-118%. Again it felt pretty hard, but totally doable. Definitely getting some fitness back. I have NOT been able to figure out how to fit in the runs on Tuesday and Thursday. I bike at 5:45 a.m., drop kids at school, and then work. Daughter has had hockey games almost every Tuesday and Thursday, so just not sure how it will get done. May have to book noonday runs from the office if it's going to happen. When are you guys doing it?
Nice work everyone! I love reading everyone’s post. I did the 4 X Z5s yesterday. I got home a little early, so it was nice to still have daylight after to get the run in. It’s a challenge to get out and run after the bike when it is dark out. I was really happy that I did not have the power drop off I like I had last week. Progress! We’ll see how it is when we do 5…..
IF for the 4 minute Z5 1) 1.15 2) 1.14 3) 1.12 4) 1.15
Just need to post as I am jealous getting the bike reports...
I am doing my Thurs workout tonight. Had rough day yesterday as I had gotten to bed at 3am the night before because of work. Then I wanted to do the bike portion before work this morning and then I couldn't because of... WORK that I forgot didn't get done! Seriously?? Usually I balance it all out but not this time. Darn work... who needs money anyways!
update///Ok, I did my bike tonight ... very late as something had come up! from 11:15pm - 12am. I was very awake but called it short due to the time! Anyways...too tired now to write the specifics but just needed to say i am so glad for EN right now as I would of totally blown off this workout BUT now I have to keep up with you all and reading everyone's post is very motivating!
@ Kim, "Work, huh, yeah , Good God ya'll, what is it good for? Absolutely nothing!" With apologies to Edwin Starr. Well except that work works.
@Bill, one of the advantages of getting old is that the kids are out of the house or at least old enough to drive themselves to practice. I usually do the run in the morning and the bike after work, but even that cuts into the evening. I almost always cook dinner so we usually eat around 7. Susan does triathlon too so she is usually working out in the late afternoon as well so it works out. I have done my running at lunch too but then my dog doesn't get to go with me.
With my kids past schedules (they were both competitive swimmers), both my husband and I sometimes would go run whereever their practices were held at to get the workouts in. So drop off at hockey area with your running shoes on, ready to go when the kid is with the team. TIP: Sometimes we brought them a few minutes early so they were on time (being good parents, of course - had NOTHING to do with getting our workouts in.. ha)
This week 1 ride on Tuesday, Lots of TR issues with power dropping out and worse the timer seeming stuck, nothing worse than wheezing and gasping at 100% FTP and see the timer not count down at all AAAAck. Then after all that it uploaded as a 20 minutes workout?? WTF, TR website did have the full workout, so there is that.
took yesterday off from cycling, have a long course du tomorrow. 10K run, 42K bike and 5 K run. It's the USAT long course national so the goal will be not to finish DFL.
Great work everyone! I did my "long" Saturday ride around 12noon EST so I could eat lunch in front of the Kona Ironman telecast. Inspiring as always.
Did the MS in Z4 effort, no problem. Did not do the optional MS #2- I'll give it a try next Saturday, once my hamstring says that's a good plan. Raised the seat on my bike a bit and it did make a difference. Left hamstring and left knee were happy about it.
Did 2X15 @ 1.01 (221 and 223 NP). The last one was pretty difficult to complete. The last 3 minutes were tough. Did a 10 cool down and then got dressed for the rain and hit the run. It all went very well. Looking forward to the run tomorrow and then a legs up day!
Snoozed twice, before finally rolling out of bed at 5:30 am. Didn't feel veryou inspired this early morning. Pouring down rain, so no prescription ride run. Time for coffee and to get down ton work. 75' 2x15'@1.03 &1.04, 12'@.86
So I've been battling a cold all week but hit all my workouts....it caught up with me today. Woke up with no voice....had a chiro appt and he sent me to walk in care cuz he thought I had strep...and he was right. UGH!!! All the kiddos at school have been so sick at school- and I have 200 students under the age of 8! Lots of germs!!! I did but my run but didn't hit the bike yet....trying to decide if I should get on the bike tonight or rest..... It's hard for me to say I'm gonna miss a big workout Anyways thanks for letting me vent!!!
Forgot to put this up yesterday. Needed a little more motivation than watching intervals go by, so I queued up Sufferfest TGTTOS (their new "recovery" workout). 90 minutes, set at 100-110% goal, ended up with the same overall TSS that the official WKO predicted.
If you don't own it, it's one of their more attractive videos; I'd recommend it.
Ok, I am behind this week. Got yesterdays session done this morning....with a twist. We had midwest style flash rainfall last night so decided to take the MTB out to hunt for some Hero Dirt. What I found? MUD! Ya, too early to be out there but WAY FUN!
In short, got the workout down with a couple of stops along the way to scrape mud out of my chain, derailleur, etc.
@ John- Love the bike but AH! Biking through mud= scary!!! I have never tried MT biking----- I think I would fall off within the first 5 minutes! Way to get it done
I missed the bike yesterday- and I did not make it up today. I hit all my other workouts except Saturday's bike. Seeing as I have strep and just started antibiotics- I am giving myself permission to accept that its OK to miss a workout. new week starts tomorrow!!
Well it was so nice out today for November 15th in Southeast Michigan, so I went for a longer bike ride with a friend of mine. I did not do the scheduled workout, but the IF for the 2 hour and 25 minute ride was .84. I averaged much higher speeds at that intensity than I did last summer, so I am pretty stoked with the progress. Also, I found 10 miles of brand new asphalt and an awesome bakery! I look forward to the next 60 degree day, but I fear that may be next spring. Back to the trainer on Tuesday.
Did the regular Saturday morn bike wko, and overachieved on the z4 20' segment, then kind of crashed the first half of the 13' z3 segment, but recovered in the last 5 mins of that one to at least salvage mid z3. Then I got back on track for the last 13' z3 and hit above target. Kind of weird how tired the legs felt after the first z4, but glad I found some EN mojo and back the legs came.
Comments
Since I just joined this week, I did my Bike test yesterday (20 min. computrainer test) Seeing everyone else's numbers has me excited about the OS. Very very impressive numbers out there!!
Lots of room for improvement, Can only go up, right?!
FTP 158 W/kg 3.08 IF .94 VI 1.01
IF for 6 minute .87
Just need to post as I am jealous getting the bike reports...
I am doing my Thurs workout tonight. Had rough day yesterday as I had gotten to bed at 3am the night before because of work. Then I wanted to do the bike portion before work this morning and then I couldn't because of... WORK that I forgot didn't get done! Seriously?? Usually I balance it all out but not this time. Darn work... who needs money anyways!
update///Ok, I did my bike tonight ... very late as something had come up! from 11:15pm - 12am. I was very awake but called it short due to the time! Anyways...too tired now to write the specifics but just needed to say i am so glad for EN right now as I would of totally blown off this workout BUT now I have to keep up with you all and reading everyone's post is very motivating!
@Bill, one of the advantages of getting old is that the kids are out of the house or at least old enough to drive themselves to practice. I usually do the run in the morning and the bike after work, but even that cuts into the evening. I almost always cook dinner so we usually eat around 7. Susan does triathlon too so she is usually working out in the late afternoon as well so it works out. I have done my running at lunch too but then my dog doesn't get to go with me.
With my kids past schedules (they were both competitive swimmers), both my husband and I sometimes would go run whereever their practices were held at to get the workouts in. So drop off at hockey area with your running shoes on, ready to go when the kid is with the team. TIP: Sometimes we brought them a few minutes early so they were on time (being good parents, of course
- had NOTHING to do with getting our workouts in.. ha)
2 x 15'
1st @ 1.12 IF
2nd @ 1.06 IF
NOS WK3 Thursday 4x4'(6') - Did yesterdays workout today.
#1- 1.09
#2- 1.09
#3- 1.08
#4- 1.09
Overall .85IF
Felt good. Starting Saturday I will be channeling Dave Nessom and bump my watts a smidge each time. Today was work, but not WORK.
~Stark
took yesterday off from cycling, have a long course du tomorrow. 10K run, 42K bike and 5 K run. It's the USAT long course national so the goal will be not to finish DFL.
Great work everyone! I did my "long" Saturday ride around 12noon EST so I could eat lunch in front of the Kona Ironman telecast. Inspiring as always.
Did the MS in Z4 effort, no problem. Did not do the optional MS #2- I'll give it a try next Saturday, once my hamstring says that's a good plan. Raised the seat on my bike a bit and it did make a difference. Left hamstring and left knee were happy about it.
75'
2x15'@1.03 &1.04, 12'@.86
It's hard for me to say I'm gonna miss a big workout
Anyways thanks for letting me vent!!!
If you don't own it, it's one of their more attractive videos; I'd recommend it.
Thursday:
1. 183W NP. IF 1.14 VI 1.01
2. 175W NP IF 1.09 VI1.01
3. 174W NP IF 1.09 VI1.01
4. 180W NP IF 1.13 VI 1.01
No run since I had to save legs for the game .
Saturday:
1. 20min 155NP IF0.97
2. 10min 146W IF 0.91
3. 10min 130W -- fading fast
Brick Run : 20min
10min @ 10:20min/mi
10min @ 9:35min/mi
Ok, I am behind this week. Got yesterdays session done this morning....with a twist. We had midwest style flash rainfall last night so decided to take the MTB out to hunt for some Hero Dirt. What I found? MUD! Ya, too early to be out there but WAY FUN!
In short, got the workout down with a couple of stops along the way to scrape mud out of my chain, derailleur, etc.
@ John- Love the bike but AH! Biking through mud= scary!!! I have never tried MT biking----- I think I would fall off within the first 5 minutes! Way to get it done
I missed the bike yesterday- and I did not make it up today. I hit all my other workouts except Saturday's bike. Seeing as I have strep and just started antibiotics- I am giving myself permission to accept that its OK to miss a workout. new week starts tomorrow!!
Well it was so nice out today for November 15th in Southeast Michigan, so I went for a longer bike ride with a friend of mine. I did not do the scheduled workout, but the IF for the 2 hour and 25 minute ride was .84. I averaged much higher speeds at that intensity than I did last summer, so I am pretty stoked with the progress. Also, I found 10 miles of brand new asphalt and an awesome bakery! I look forward to the next 60 degree day, but I fear that may be next spring. Back to the trainer on Tuesday.
Did the regular Saturday morn bike wko, and overachieved on the z4 20' segment, then kind of crashed the first half of the 13' z3 segment, but recovered in the last 5 mins of that one to at least salvage mid z3. Then I got back on track for the last 13' z3 and hit above target. Kind of weird how tired the legs felt after the first z4, but glad I found some EN mojo and back the legs came.