Snap! Also used the Sufferfest HHNF for my 2x20' intervals.
Don't know if it's just me, but whenever I 'nail' that first 20' interval, I set a new FTP record. Anyway, felt good and took the bull by the horns for that first interval -rode a NP of 301W for that one (putting my FTP up by 6W from last week's test when I joined up).
Needless to say, I grovelled my way through the recovery and had to build into the second one: little bit of hero/zero going on there...
Hope everyone else burned some trainer rubber this weekend (actually, I use rollers, but same principle)
@ Mark - What an experience. I hope you get all the bike issues taken care of.
@ Angus - Bummer on the second interval, but rollers are pretty bad ass!
Did the bike wko today. 2 X 15' 1.03, 1.04, then .86 for the 5 minute sweet spot. They go quick with TrainerRoad. Plus I watch ITU races to get me motivated. Chemical Brothers (Techno) got me through the first interval and Foo Fighters for the second.
@ Brian, today was bike mechanic day after I got finished with the run, lunch and a nap. It should be all sorted out now. It's probably the last outdoor ride for a while.
2nd - 15' @ NP=232, IF=0.99, HR=175, Cadence=86, TSS=25 - This interval was a struggle. Ran 8 miles in the morning, then EASY 17 mile ride to help friend with ultra-marathon training.
Solid week of work everyone! My Sat bike got cut a little short due to family issues, but still got 20' z4 work at 1.01 IF and 5' z3 at .86 IF. Started slow in the z4 interval, as i was thinking of saving the legs for my Sunday Turkey Trot tace in Peoria IL. But that darn trainer road staring me in the face got my competitive side/ and a little guilt/ going and cranked back up to top end z4 watts.
Comments
Don't know if it's just me, but whenever I 'nail' that first 20' interval, I set a new FTP record. Anyway, felt good and took the bull by the horns for that first interval -rode a NP of 301W for that one (putting my FTP up by 6W from last week's test when I joined up).
Needless to say, I grovelled my way through the recovery and had to build into the second one: little bit of hero/zero going on there...
Hope everyone else burned some trainer rubber this weekend (actually, I use rollers, but same principle)
Angus
@ Mark - What an experience. I hope you get all the bike issues taken care of.
@ Angus - Bummer on the second interval, but rollers are pretty bad ass!
Did the bike wko today. 2 X 15' 1.03, 1.04, then .86 for the 5 minute sweet spot. They go quick with TrainerRoad. Plus I watch ITU races to get me motivated. Chemical Brothers (Techno) got me through the first interval and Foo Fighters for the second.
Core tomorrow....
Finished Week 3 of Cycling OS - Use Wahoo Kickr and EN Trainer Road workouts.
Tuesday - Tuesday OS Week 3 - Advanced
1st - 12' @ 232, IF=0.99, HR=152, Cadence=88, Trainer Road TSS=20
2nd - 12' @ 232, IF=0.99, HR=161, Cadence=92, Trainer Road TSS=20
Wednesday - Thursday OS Week 3 - All Abilities
1st - 4' @ NP=252, IF=0.97, HR=152, Cadence=92, TSS=8
2nd - 4' @ NP=252, IF=0.97, HR=155, Cadence=94, TSS=8
3rd - 4' @ NP=252, IF=0.97, HR=160, Cadence=94, TSS=8
4th - 4' @ NP=252, IF=0.97, HR=161, Cadence=90, TSS=8
Thursday - 60 minute Zwift Ride + 8 mile ease back into it training run (4 min run + 1 min walk until 8 miles)
Sunday - Saturday OS Week 3 - Bonus Workout - First time to execute Bonus Workout
1st - 15' @ NP=232, IF=0.99, HR=164, Cadence=88, TSS=25
2nd - 15' @ NP=232, IF=0.99, HR=175, Cadence=86, TSS=25 - This interval was a struggle. Ran 8 miles in the morning, then EASY 17 mile ride to help friend with ultra-marathon training.
Saturday's work was pretty hard for me. I've been trying to add an additional run and felt the fatigue of it for sure.
I completed 3 x 12'(3') at 1.01, 1.01 & .93. Overall, it was a solid week of training and hope I can keep it up with the holiday in week 5.