2015/16 Nov OS wk 5 Digging in!
Turkey time! I know most of us are looking forward to digging into our turkey dinners and enjoying time with family. But it is week 5 and time to really dig into our workouts if we can. I, of course, will be traveling and will not have access to a bicycle Tuesday OR Thursday but plan to get a good ride in over the weekend. I hope you are able to succeed with workouts but more importantly enjoy the holiday. Happy Thanksgiving!
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Actually it's turducken time, at least where I'm going. ;-) This will be a recovery week for me. I'm going to Alaska and won't have a bike and the running will be suspect. But I am taking my XC skis including my skate skis. Now that's some cross training!
YIPPPEEE!!!
First trainer ride of the NOS done. Because it was the first time on a bike in over a month and an eye to training later in the week. I decided to decrease %ftp to 95%. I wanted to be able to walk tomorrow. Left a lovely puddle of sweat under the trainer. Forgot to set up a fan in the pain cave. Not to bad. Will run later. Pretty tired at the moment.
2x12 (np 235,232). IF 0.0.82.
Safe travels this week. I'm hunkering down and going NO WHERE! In fact we are having ham and new york cheese cake.
Jacklyn
2x10'@ 1.03 & 1.03, 7'@.91
@Jacklyn - nice work getting back into the swing of things. Figuring it was in the low 50's, I went without a fan this morning. I managed to leave my slipper right under my armrests. Luckily I noticed before putting them on.
@ Phil- Way to hammer through!! Riding on the trainer on tired legs is NOT fun.
@Jaclyn- Welcome, welcome Chica!!!! So glad your here and joining us for NOS
nice work today my friend!
@Mark- Safe travels!! That is a dream desitation for my husband and I- we are jealous! Take lots of pics.
Bike DONE tonight. 2x12' @ 1.05 and then just finished it off at z3- legs were burning after intervals! But intervals felt better than last week- I'll take whatever I can get!!
Not looking forward to doing 5x4' Z5 on Thursday- is it bad I am already getting nervous for that?? LOL
Gonna be tough to work in the 5 x 4 tomorrow as I'm running a local 5k and it's Thanksgiving. I will do my best to get it done and if for whatever reason I miss it, I will do this work on Saturday as I feel it's our most important workout of the week.
Hope everyone has a great day!
Well, I went against the coaches advice and did a swim Tuesday morning. I really miss the pool. I did the bike workout in the evening (2 X 12' 1.04 and 1.02 and 1 X 11' .85). I was able to get it done, but I know it would have been a much better session if I had skipped the pool. I also need to find a new music set that lasts 12 to 20 minutes for these intervals. If I have the right song, it goes much better.
Happy Thanksgiving all--enjoy your turkey and your turkey trots tomorrow! I'll be doing the Atlanta Thanksgiving Half Marathon and hoping to score a PR even though its a pretty hilly course
I'm skipping the run today to save a little bit for tomorrow morning. I'll add a Friday run to keep the 5 runs/week streak going (at 2). Good luck everyone and enjoy Thanksgiving!
The Tuesday bike work went ok. Aimed a little lower early on, due to perceived fatigue, but still climbed up to hit 1.0 IF for the first 12' z4. Felt a second wind for #2, and hit a 1.02 IF. It's funny how the mind can play tricks over what the body really is capable of doing.
Legs were/are still feeling doing the 2 x 15' @ Z4 bonus workout this past weekend. Since the Tuesday workout was the same, decided to execute the normal Saturday workout of 20' @ Z4 and waited until Wednesday for extra leg rest. So, 20' @ Z4=235 or IF=1.0, rpms=84, HR=163, Trainer Road TSS=33
2x4'@1.15, 1.16
1x8'@1.15
1x4'@1.16
Called it done. Onto turkey roasting. Happy Thanksgiving everyone.
1 x 4' @ 1.15, 1.16, 1.16, 1.15 and 1.12
Happy Thanksgiving everyone!
Got a full 90' in today. 15' @ 92%, 20' @ 106%, 15' @102%, 10' @ 90%...now to see if I can fit in the run!
Heading to Europe for a week later today, so no more biking until next weekend. I'll take the running shoes, though, and try to do a bit longer runs on Tuesday and Thursday. Will also plan to do a lot of walking around Prague with my wife!
2x15'@ 1.06 & 1.055
22'@ .90
2 x 15' = 1.05, 1.07
1 X 8' = .86
1 X 10' = .88
1 X 8' = .87
My Thanksgiving day ended up being an off day due to family plans and working from midnight to 8 am that morning. Needed a day anyway, as I battled a chest cold all week. So I did the Thur work on Friday, and kept the Sat wko as listed. Man, that 90 min Sat wko felt a bit harder just from the extra time cranking in the saddle. I hit my paces, but once again, I fell off the wagon during the first z3 work after the z4 main set. I got going again to reach the .85, but just let the legs spin instead of concentrating on power. Maybe not a bad thing. The EN mojo came back for the last intervals Fri and Sat, so no harm no foul I guess. Great work everyone!
Only 1 workout this week. Did the OS Wk 4 Saturday workout on Wednesday as return to marathon training and the cycle training smoked my legs, quads in particular.
20' @ FTP=235, HR=163, Cadence=84, Trainer Road TSS=33, Strava Suffer Score = 45
I returned from my travels yesterday and finally got a ride and run in outside. It was pretty cold so wasn't my fastest but I climbed some hills, rode some flats and got 20 miles in followed by a 3 mile run. Next week will be better.
Sleep tight gang.