Sat. bike work done: as 15' right at FTP+/-, then pushed the last 5' for 20' @ 1.02. Kind of a little rehearsal for the test coming up. My test self doesn't always honor my training self. Then did 20' @ .86 steady. 5' E after each 20'.
back in the saddle. the last three weeks saw me spend two weekends of 5 days each skiing, one in Snowmass & one in the whacky weather of Vermont (saw a change in temps from -24 on Sunday to 47 on Tuesday!) Managed to get some runs in up in Vermont. Came back to an overwhelming amount of work and didnt have the mental space to wko (i'll get it done tonight) which did not happen on Thursday or Friday....
Well, did a good solid 2.5 hrs on the drainer today. 2x15@1.01 + 1.03, 2x10@.85, 2x25@.74. Time for this guy to start building volume for a 100k MTB race in early April...
Will head out for a run this afternoon in shorts (it's 52 in NY burbs today!)
Today, my BEST EFFORT (I hate that phrase because it means real WORK to me) was a 2 X 24' and just about did not make that second interval but somehow, pulled through...... you know you are in trouble when you have 14' minutes to go and you are already in a nightmare scenario....
SS- wholly freaking crap ... I know , I know a 2 x 20 just isnt enough, Chris Harbeck been doing 2 x 21 for a while now... Heck I even like to do more than a 2 x 20 FTP ride a couple times a year .... Infact I did a 3 x 18 today but it was at .95-.99 which is alot easier than 1.00 :-)
BTW what is wrong with your speed/distance in the intervals?
OK... Saturday 80 min bike done 1x20@1.0 + 2x15@0.85
Apparently my powermeter was not calibrated properly and was short-changing me by 5-7W.... Noticed it because with the same ring/cog combination and the same cadence I was getting less watts
Corrected it...at the beginning of the 2nd 15min interval... so my workout got split in 2 files
Phew! Got the Sat. bike in: 20' at 1.0 and 2 * 15 at .86 and .88. I've been doing the Trainer Road "bonus" Sat. workout the last few weeks which is 2 * 15 Z4 and 2 * whatever Z3. So today I did the "regular" Wko which is 20 minutes in Z4 and 2 * 15 Z3. Wow - what a difference from 15 to 20 minutes! Dang - that was hard! I should have started out easier (e.g., 95%) but I just left TR as is and did the 20 mins at my FTP pace. I should probably do more of these 20 min intervals:-( Then I had to do my long run with fast miles from tomorrow because I'm going to visit my son and Grandkids for the day tomorrow. That was tough! Looking forward to a day off tomorrow:-) Test on Tues. will be interesting.....
Well, I blew off my group computrainer lab ride and stayed home on my kickr. I usually do 2x20 (with mixed success...last weekend I crushed it) at the lab, but since I was home of course I had TR. I did the 2x15 wo and it went well. I don't feel as strong as last weekend after being sick, but whatcha gonna do? It was so pretty and warm out (55!) but oh so windy (23 mph!) I pulled on a dry top and bricked in my tri shorts! Amazing to think on February 20th in the Mitten!
Tomorrow I'm off to Naples to visit my sister and collect my better half. He has been in Florida since the beginning of the month. I will drive home with him over two days arriving on Thursday late...so I guess I don't test until Friday. I plan on swimming and running at least. :-/
I'm a little behind on posting. Thursday am-only had time for 50': 4x4' @1.1, 1.11, 1.12,1.12 I was going to do the warm up and last 4' +bric in the evening but got home just late enough from work that I blew it off. To make amends I got up super early Friday and did a 2mile run before swim drills and still got to work on time.
So today, I just had to do the warm up and last 4' vo2 before the Saturday ride. 12' with then 1x4' vo2@ 1.12. Then as I was in my 20' I realized I was basically doing an FTP test and starting pacing as I had planned, to get my 5w jump and did just that! Old FTP 150. First 5' started 150 but ended at 158. Next two 5' averaged about 163 then last 5' 168 ending in the 180s. Overall avg 163 for FTP 155.
I will take it! My Tuesday just got easier next week....
Did the run in the evening after sun went down under the full moon
@Betsy, Trish, Carol, Gonzalo - some great work being posted guys! Wow!
@Tim - numbers for speed and mph look funny because I uploaded directly from the Joule, which, for some reason, uploads TOTAL miles for the workout to each lap in Strava....NP is accurate (as verified by the graph). Cadence is about 80 for each of the Z4 intervals.
The 920XT drops a few seconds/minutes of connectivity in the intervals and doesn't record accurately most likely because of wifi in the house, for that reason, I upload the Joule direct instead.
It's kinda tough following a conversation between SS and TC about W/Kg. So out of my league. Y'all are monsters.
Just finished Saturday's wko 1x20 and 2x15 at 1.1, .85, .85. Computer is acting up so I struggled to follow the numbers during the wko. Still seemed to transfer over to TR and Strava so I guess I really did get it done. The 1x20 is much better now than earlier in the OS. Testing will be later next week because of work. Brick done afterwards. 3.1 miles. Overall it's been a good week.
Well, I guess this just proves that w/kg is a completely useless measurement. At ~3.9 right now, mathematically I should be able to hang with TC and SS. But, if we were to hit the road together, I would fare very poorly. I've had the "privilege" of riding with SS and Coach P several times. The first and last 10 seconds are great, everything in between is a blurry, sweaty mix of discouragement and pain.
After finally getting well last Wednesday, I probably overcooked the Z5 intervals on Thursday, and the Friday night hill repeats left me with dead, sore legs yesterday. 2x20 never had a chance. Modified on the fly, fortunate to get a combined 25 minutes above 262. Today, I turned off the Garmin alerts, went to the trail, and just ran in 60 degrees of sunshine. As expected, it was a little slow. But it was glorious. I need fun days every once in a while just to remind me that this is all just play.
With temps in the mid 50s, it was too hard to pass up riding outside with a local club. It was a solid, quality ride, 52 miles in 2:52 with 1800 feet of elevation gain. I can't really interpret my power numbers because 1. my current FTP was 7 weeks ago and I tested inside and my outside FTP is from last Jun and is about 20 watts higher and 2. my Garmin is set with my indoor FTP and I just discovered Training Peaks still has my outdoor FTP. Anyway, it wore me out and was a nice change from the trainer.
Rough bike ride today - just did not have it in the legs. After about 8 minutes into the 20 min @ 100% I had to take a 30 second mini-break. Considered bailing, then remembered a post here about how much easier 95% is compared to 100%. So I dialed Trainer Road down to 95%, and got the rest of the 20 minutes done. Hard but doable. Main set only for me today, coupled with nice half hour run outside in great weather.
OJ is preparing for a pretty big race in Sarasota in a few weeks, so I took her down to Des Moines to train with her coach/team, and of course the only time efficient thing was for me to bike with them on the computrainers. Most of the team was doing a pretty easy aerobic ride, and I got in a hard 15 min interval by turning my FTP up to some nonsensically high number, so that 75=80% of that gave me my fTP. But of course the intensity went up and down so it was really tiring. Turned out that of the kids there, only OJ was among the very few going to Sarasota, so they wanted her to do some high intensity stuff at the end. And of course it was Dad vs Daughter. We did 5 x 1 min super hard with 1 minute rest. My first 4 were right around 300 and Dad was winning... but f@^&^$!# daughter pulled out a 350 W for the last minute interval that I couldn't match (around 320). In the end, the workout reminded me of some similar ones Rich used to write for us a few years ago...but I ended up pretty darn jelly legged.
We went to run on their treadmills right after. Only about 30 min, but thank goodness. :-)
On a tangential note, they have these really cool treadmills that aren't made with a belt like a normal one. Instead, imagine a "tank tread" with the straps made of something that looks like cross sections of car tire treads. They are remarkably comfortable to run on for a treadmill. Don't hesitate to try one if you see them.
Weekend ride was totally chill- had a triathlete friend visiting from out of town and we did 90 min before church today. She hasn't been training d/t job demands and we just enjoyed the 60 degree weather and each other's company. Good to have a fun day out!
PT cleared me to start back on the tri-bike, which is the only bike I own. First ride in over a month.
Yesterday's trainer ride of 60' 20' WU 10'@.93 10'@.81 10'@.72
I pushed it too much as my back is sore today. I actually showed some restraint as I "could" have hit 1.00 on the first set, as I was pushing 1.03 in the last 3-4 minutes. Okay, so not much restraint shown. Tomorrow will tell how the SI joint really feels about this wko.
Comments
Sat. bike work done: as 15' right at FTP+/-, then pushed the last 5' for 20' @ 1.02. Kind of a little rehearsal for the test coming up. My test self doesn't always honor my training self. Then did 20' @ .86 steady. 5' E after each 20'.
Run done as a brick.
Managed to get some runs in up in Vermont. Came back to an overwhelming amount of work and didnt have the mental space to wko (i'll get it done tonight) which did not happen on Thursday or Friday....
Well, did a good solid 2.5 hrs on the drainer today. 2x15@1.01 + 1.03, 2x10@.85, 2x25@.74. Time for this guy to start building volume for a 100k MTB race in early April...
Will head out for a run this afternoon in shorts (it's 52 in NY burbs today!)
Welcome back Captain D!
@ Leslie - William gives some good wisdom in his post to you - rest if you need to, we/i usually don't get that part right enough.
@Mark L. - always posting some solid work!
@William - like a text book posting those VO2 intervals!!
Did some suffering of my own Thursday with some 4 X 4 work on the bike:https://www.strava.com/activities/496265679
Today, my BEST EFFORT (I hate that phrase because it means real WORK to me) was a 2 X 24' and just about did not make that second interval but somehow, pulled through...... you know you are in trouble when you have 14' minutes to go and you are already in a nightmare scenario....
https://www.strava.com/activities/497982300
What can I say, you guys left me no excuses to not get it done given all the work coming in!
SS
BTW what is wrong with your speed/distance in the intervals?
Apparently my powermeter was not calibrated properly and was short-changing me by 5-7W....
Noticed it because with the same ring/cog combination and the same cadence I was getting less watts
Corrected it...at the beginning of the 2nd 15min interval... so my workout got split in 2 files
https://connect.garmin.com/activity/1057661449
https://connect.garmin.com/activity/1057661484
Tomorrow I'm off to Naples to visit my sister and collect my better half. He has been in Florida since the beginning of the month. I will drive home with him over two days arriving on Thursday late...so I guess I don't test until Friday. I plan on swimming and running at least. :-/
Thursday am-only had time for 50':
4x4' @1.1, 1.11, 1.12,1.12
I was going to do the warm up and last 4' +bric in the evening but got home just late enough from work that I blew it off. To make amends I got up super early Friday and did a 2mile run before swim drills and still got to work on time.
So today, I just had to do the warm up and last 4' vo2 before the Saturday ride. 12' with then 1x4' vo2@ 1.12. Then as I was in my 20' I realized I was basically doing an FTP test and starting pacing as I had planned, to get my 5w jump and did just that! Old FTP 150. First 5' started 150 but ended at 158. Next two 5' averaged about 163 then last 5' 168 ending in the 180s. Overall avg 163 for FTP 155.
I will take it! My Tuesday just got easier next week....
Did the run in the evening after sun went down under the full moon
@Betsy, Trish, Carol, Gonzalo - some great work being posted guys! Wow!
@Tim - numbers for speed and mph look funny because I uploaded directly from the Joule, which, for some reason, uploads TOTAL miles for the workout to each lap in Strava....NP is accurate (as verified by the graph). Cadence is about 80 for each of the Z4 intervals.
The 920XT drops a few seconds/minutes of connectivity in the intervals and doesn't record accurately most likely because of wifi in the house, for that reason, I upload the Joule direct instead.
SS
Just finished Saturday's wko 1x20 and 2x15 at 1.1, .85, .85. Computer is acting up so I struggled to follow the numbers during the wko. Still seemed to transfer over to TR and Strava so I guess I really did get it done. The 1x20 is much better now than earlier in the OS. Testing will be later next week because of work. Brick done afterwards. 3.1 miles. Overall it's been a good week.
Well, I guess this just proves that w/kg is a completely useless measurement. At ~3.9 right now, mathematically I should be able to hang with TC and SS. But, if we were to hit the road together, I would fare very poorly. I've had the "privilege" of riding with SS and Coach P several times. The first and last 10 seconds are great, everything in between is a blurry, sweaty mix of discouragement and pain.
After finally getting well last Wednesday, I probably overcooked the Z5 intervals on Thursday, and the Friday night hill repeats left me with dead, sore legs yesterday. 2x20 never had a chance. Modified on the fly, fortunate to get a combined 25 minutes above 262. Today, I turned off the Garmin alerts, went to the trail, and just ran in 60 degrees of sunshine. As expected, it was a little slow. But it was glorious. I need fun days every once in a while just to remind me that this is all just play.
https://connect.garmin.com/modern/activity/1057358886
http://tpks.ws/PKBAm
Rough bike ride today - just did not have it in the legs. After about 8 minutes into the 20 min @ 100% I had to take a 30 second mini-break. Considered bailing, then remembered a post here about how much easier 95% is compared to 100%. So I dialed Trainer Road down to 95%, and got the rest of the 20 minutes done. Hard but doable. Main set only for me today, coupled with nice half hour run outside in great weather.
Nice work everyone!
We went to run on their treadmills right after. Only about 30 min, but thank goodness. :-)
On a tangential note, they have these really cool treadmills that aren't made with a belt like a normal one. Instead, imagine a "tank tread" with the straps made of something that looks like cross sections of car tire treads. They are remarkably comfortable to run on for a treadmill. Don't hesitate to try one if you see them.
Weekend ride was totally chill- had a triathlete friend visiting from out of town and we did 90 min before church today. She hasn't been training d/t job demands and we just enjoyed the 60 degree weather and each other's company. Good to have a fun day out!
Yesterday's trainer ride of 60'
20' WU
10'@.93
10'@.81
10'@.72
I pushed it too much as my back is sore today. I actually showed some restraint as I "could" have hit 1.00 on the first set, as I was pushing 1.03 in the last 3-4 minutes. Okay, so not much restraint shown. Tomorrow will tell how the SI joint really feels about this wko.