The fatigue monster had something to say this morning. I was mentally ready for work and it seemed I was also aerobically ready. However, I was not muscularly ready. My quads were hurting during the warm-up. Apparently, the progressive run Friday was not the best choice with the FTP work scheduled for Saturday. I am very happy that I did as well for two intervals this Saturday as I did for two of the three intervals last week. I finished the ride off with 10 minutes at near 80%. 2 X 15' @ 260 & 258, 1 X 10' @ 203. I ran a 10K brick to finish the WKO off.
Well...made it back home yesterday night and I am trying to catch up with the bike for this week after mostly running when I was away at the Hard Rock hotel... Today I did the Thursday bike 4x4 , target 4x4' @ 1.1 + 1x4' @0.85 Given that I had extra rest it was no big challenge and I was able to do : 1.12/1.12/1.12/1.12 and 1.0, will go out for a brick run in a few mins
I plan to do Sat bike tomorrow and still have a run but shorter than the typical Sunday run
I'm sorry I have been absent all week from posting-I did get in most of the rides:
Tuesday-I only had 50' (and sorry, that's all I will ever have in the AMs) i was able to get in 1x10' and 1x15' @1.01. I had intended to do a wu and last 1x10 in the pm followed by a bric but didn't happen this week (nod to Scott's admonishment in his intro).
Thurs got the whole 60' in plus a short bric as I had a late work start: 4x 4' @ 1.09, 1.11,1.11,1.12
Then the viral crud going around caught up with me Thursday pm. I managed to get to sleep by 9 and get a full 8hr sleep. I took Friday completely off. I got 10hr sleep last night and got on the trainer about 0800. Still pretty bad sinus congestion, so planned on about .95 effort. 2x15' @ .97-and this was accomplished by significantly underachieving for 13' then overachieving the last 2'. Then I did I did 8',12', 8' all @.85. I thought I would go for .8 but .85 was very doable.
Headed out after for a 45' LSP run but averaged HR 5bpm higher than desired. I'm really hoping this congestion resolves quickly!!
I decided to do something different for Saturday's workout. Using Trainer Road, I did the Sufferfest ISLAGIATT workout. It was a nice change up with the video and commentary. Results: 2 hrs, .87 IF, 146 TSS. Then a solid 7 mile brick run. It was a good day.
Managed to get the 3 bike workouts in this week - sort of:-) Switched Tues. and Wed. to join our local Hump Day bike/run. Got in 12, 15, and 5 min intervals in Z4 - swagging the FTP on my tri bike for the first outing this year (last April's FTP). Next day I nailed the 4 * 4 min Vo2 intervals (1.1 -> 1.21) but may be paying for that this weekend! Felt fine on the brick run after. Saturday was a slow start. I was shooting for 2 * 15 min in anything over Z3. The first interval was right in between Z3 and Z4. Then my legs woke up and I did the 2nd interval just outside the top of Z4 :-) Finished strong riding home, but decided against the brick run - too tired and hungry! I am feeling the fatigue today though. Might need a couple of recovery days... Great work in Week 10 everyone!
Fantastic outside ride Saturday during a rare break in rain in No California. Felt like just riding and not being tied to intervals / time / etc. That said, we rode at a good clip and climbed - Palomares (for those who know) - and for the first time, maybe ever??, I was QOM, and that included one guy! I was on my road bike (with the Quarq) and, from looking at power file afterward, it appears my FTP is ~30-40w higher than my frustrating Stages/TT bike/indoor test 2 weeks ago. Whatever... I'm feeling stronger, and that is good! Today, it's pouring again, so I'm off to the gym for a 1.5 hour run on the dreadmill... Hope there are lots of interesting gym denizens to keep me occupied.
For all you peeps this week, way to get er done(Canadian accent ). This week has been interesting. I am now back to power useage. Lost power tap back in the fall and saved up for the powertap pedals. Wow what a week it has been. Was HR trg and dang I worked hard to keep up my cycling legs. So week 10 for me was getting use to "feeling power underneath me vs HR".I had a power hub previous now I have pedal power. This alone has opened a new way/focus to spin. O my how I am so left leg dominate when spinning. My massage girl killed my right leg yesterday after trying to engage my right leg(10%) more spinning this week. I will be doing a FTP'er test this week to get back to some number's to train with to finish off the OS. So here we are last month of OS, last push is here peeps !
My Garmin died for Saturday's ride, so I decided to just go slightly less than comfortably hard for 70 min instead of 90. Wanted to get the the air show and see all the awesome planes- and the Thunderbirds! Watched a movie and just chilled. I'm starting to feel tired. Tried to sleep extra. Even bought some blackout curtains that we'll leave with the rental house when we move this summer. Bike felt good at that pace, followed by a 4 mile run that felt way harder than it should have.... walked 3 miles at the air show. I need to rest, so no bike commute until at least Thursday. I'll trying to get 7 hours of sleep (body declines to sleep longer than that).
this week, my goal was to hit every workout, i missed Thursday's brick.
I did run 34 miles, which was outstanding and nailed every bike wko save the 3rd 15' interval on Tuesday.
Saturday, I had a choice of a 70 miler outdoors w friends, or structured intervals on the trainer. My quads were feeling the fatigue, so I opted for the drainer. the 2x15s(.98 & .97) were a real cage fight, I did 5mins .83 & 7 mins@ .70. Had to get the monkey off my back, so after that took a short break and got back on the death machine for 2x25@.7. This was far short of my goal of riding for 3 hrs on the drainer, but some serious work got done.
I also went out Sunday afternoon for an hour on the MTB(let's call this gorilla hunting in the woods), where I cranked out a ton of PRs in my local MTB park after having run 9.5 hilly miles in the morning.
Comments
The fatigue monster had something to say this morning. I was mentally ready for work and it seemed I was also aerobically ready. However, I was not muscularly ready. My quads were hurting during the warm-up. Apparently, the progressive run Friday was not the best choice with the FTP work scheduled for Saturday. I am very happy that I did as well for two intervals this Saturday as I did for two of the three intervals last week. I finished the ride off with 10 minutes at near 80%. 2 X 15' @ 260 & 258, 1 X 10' @ 203. I ran a 10K brick to finish the WKO off.
Today I did the Thursday bike 4x4 , target 4x4' @ 1.1 + 1x4' @0.85
Given that I had extra rest it was no big challenge and I was able to do : 1.12/1.12/1.12/1.12 and 1.0, will go out for a brick run in a few mins
I plan to do Sat bike tomorrow and still have a run but shorter than the typical Sunday run
Tuesday-I only had 50' (and sorry, that's all I will ever have in the AMs) i was able to get in
1x10' and 1x15' @1.01. I had intended to do a wu and last 1x10 in the pm followed by a bric but didn't happen this week (nod to Scott's admonishment in his intro).
Thurs got the whole 60' in plus a short bric as I had a late work start:
4x 4' @ 1.09, 1.11,1.11,1.12
Then the viral crud going around caught up with me Thursday pm. I managed to get to sleep by 9 and get a full 8hr sleep. I took Friday completely off. I got 10hr sleep last night and got on the trainer about 0800. Still pretty bad sinus congestion, so planned on about .95 effort.
2x15' @ .97-and this was accomplished by significantly underachieving for 13' then overachieving the last 2'. Then I did I did 8',12', 8' all @.85. I thought I would go for .8 but .85 was very doable.
Headed out after for a 45' LSP run but averaged HR 5bpm higher than desired. I'm really hoping this congestion resolves quickly!!
Great work in Week 10 everyone!
Target was 2x15'@1.0 and then 8+10+8@0.85
Was able to hit 1.0/0.99 and then 0.85/0.85/0.85
Will try to get another run in today, even when I am at 32 miles for the week already
My Garmin died for Saturday's ride, so I decided to just go slightly less than comfortably hard for 70 min instead of 90. Wanted to get the the air show and see all the awesome planes- and the Thunderbirds! Watched a movie and just chilled. I'm starting to feel tired. Tried to sleep extra. Even bought some blackout curtains that we'll leave with the rental house when we move this summer. Bike felt good at that pace, followed by a 4 mile run that felt way harder than it should have.... walked 3 miles at the air show. I need to rest, so no bike commute until at least Thursday. I'll trying to get 7 hours of sleep (body declines to sleep longer than that).
@Ed C - My quads totally sympathize with you, good work, nonetheless
@Betsy - never apologize for nailing your core work efforts & managing to pull out the work on Saturday despite the bug!
@Gonzalo - Seriously strong efforts there! Nice mileage as well.
@Steve R - Welcome back to the revolution
this week, my goal was to hit every workout, i missed Thursday's brick.
I did run 34 miles, which was outstanding and nailed every bike wko save the 3rd 15' interval on Tuesday.
Saturday, I had a choice of a 70 miler outdoors w friends, or structured intervals on the trainer. My quads were feeling the fatigue, so I opted for the drainer. the 2x15s(.98 & .97) were a real cage fight, I did 5mins .83 & 7 mins@ .70. Had to get the monkey off my back, so after that took a short break and got back on the death machine for 2x25@.7. This was far short of my goal of riding for 3 hrs on the drainer, but some serious work got done.
I also went out Sunday afternoon for an hour on the MTB(let's call this gorilla hunting in the woods), where I cranked out a ton of PRs in my local MTB park after having run 9.5 hilly miles in the morning.
It's all over here on strava for anyone interested in seeing, with some purty pics from the run .. https://www.strava.com/athletes/523067