2015/16 NOV OS wk 10 BIKE Let's celebrate!
This week lets hold on to our gains while also allowing the body to integrate.all the hard work we've done. Due to the New Years holiday you may need to adjust when you do your Thursday training session. Reach out to Coach P if you need advice on how to get it all in with another holiday approaching.
HAVE A HAPPY NEW YEAR'S celebration! And keep on spinning!
HAVE A HAPPY NEW YEAR'S celebration! And keep on spinning!
0
Comments
I'm going to work really hard on the bike the next four weeks and intend to push myself to a level I've yet to see. If this means cutting back on some of the runs then that's what I intend to do as I've logged around 30 miles a week since the beginning of OS.
I hope everyone gets some solid work in today!! Keep on keeping on!
Not sure what happened this morning. Lately the bike has been from solid to stellar. I've been very pleased. Woke up at 5 (sleeping in) and the right medial knee (just below) was sore and sore to the touch. Did not go to bed that way and I can't say why that showed up. The bike started off with a 1.00, and I was going for 0.99, 1.00 and 1.01. The Trainer Road program for Week 10 was 10', 15', 10' (the program listed 12' x 3...oh well). The first 10' was fine. It was cold on the back porch...about 36 degrees, which is cold for Arkansas.
The second interval was 15' on Trainer Road and that was very hard. For some reason I couldn't muster 0.98 on the second. But by the third I was exhausted and that right medial knee started to remind me it was there. The third interval was a bust once I got it in my head that something was wrong.
I ran with Virginia after. Longer than the plan, but I stayed with her so the pace was slower and easy. Plus I took her to flat ground next to the Arkansas river since she is on the rebound from a muscle pull in her hip/groin, and since that right knee was still there and sore. The knee didn't bother me at all on the run...go figure. Oh, and northwest Arkansas received 10" of rain on Sunday so all that water is flowing down the river for record flooding. The river was as full and fast as I have seen it in a lot of years.
Shake it off. Let's see how I'm feeling on Thursday for the VO2's.
Anyway, I was surprised that I was able to accomplish what I did this morning:
60'
2x12' @ 1.00 / 1.01
4' @ 1.01
pulled the plug as I was wiped out. A knee and back twinge flared up after getting off of the bike. Not sure what that is about. Rolling and icing will be on the agenda later today.
Bike done! I will have to say that it ROCK'ed. Finally! Been waiting for my legs to show up. TR had 2x10, 1x15 for 75 minute WO.
First 10"- Pw 256
First 15"-Pw 254
Second 10"- Pw 258
WO IF 0.90.
Not too bad! Last year I started out with a killer bike that some how disappeared by game day. This year I am planning on keeping this power and getting it out on the road! Remember what coach says," There is no such thing as a good bike and a bad run."
Keep going guys! We are SMOK'n!
Today's quote off of face book, " Wake up, Kick ass, be kind, REPEAT!"
Today's wko was a bust. WU went fine. By 2' onto the first set, I knew things weren'the going to go as planned. I dialed it down 10 w and pushed to finish out the 15' set. By the end, my legs had nothing left. Still carrying fatigue over from Thursday'so 11 mile run.
43'
1×15'@ 1.01
I may try again tomorrow and bumps Sunday's run to Monday. I've been run heavy this past week and had to drop this week's VO2 wko.
3x4'@ 1.11, 1.12 & 1.12