2016 JOS Wk 11 Bike Thread - be the bike....
to paraphrase from Caddy Shack's "be the ball"
You got this! The wko's get tougher, but we've all built up the mental fortitude over the last 10 weeks to get through this. Like an IM, we are turning the corner and the end is in sight...
As for your thread captain, my goal last week was to hit every workout. I have to say that 2 weeks of skiing & business interrupting some workouts dug me into a deep hole. I managed to get in all WKOs save for the Thursday Brick. This IS tough work!!!
looking forward to another week of pain & suffering, knowing that I am building a much stronger self!
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Only did half of last Tuesday's bike, and took a break for the rest of the week, except for a couple of runs. I needed to reset mentally as I wasn't having any fun and feeling very fatigued.
Wasn't sure I could do the 12/20/12, so did 4x10 at .95, .96, 98, 1.07, followed by a 5 mile brick with 6x30" strides. And it was fun! Surprised myself a bit on the last 10' and feeling good about getting back after it.
Have a great week team.
This morning's bike was another tough one for me, but got through it. 10/15/10 as 1.0, 1.0, .98. With the run mileage climbing, just don't feel as recovered when Tues. rolls around.
Run done as a brick.
https://www.strava.com/activities/518073296
I did the work. I had to adjust the order. I was having some tough motivation issues today. I wasn't sure I would be able to hit the marks if I went in the order written(12', 20', 12') So, I went after the long interval first. I was pretty happy I did and held my power. The second & 3rd intervals were much easier for me to attack knowing they were 12' and not 20'. I am spent now and the 40' of running will have to wait.
https://www.strava.com/activities/518061361
You guys are animals/monsters! Holding that line in Week 11 truly separates the men from the boys! Nice work peeps!
I had a couple of FTP intervals this morning with a total 150 TSS work session. With all the mojo being laid down in here, I could come up with no excuses today:
https://www.strava.com/activities/518480406
Carry on............
The longer Wed. runs are making the Thur. bike tough. 4X4's @ 1.11, 1.10, 1.05??, 1.10.
Run done as a brick.
Thursday 4x4 done. Thurs bike for me are not a big issue, same with saturdays...but Tuesdays longer FTP intervals are...this Tue I was really tired and could not complete the last interval (and also had a technical issue when the powertap run out of battery...annoying)
Successfully completing next Tue bike is my key short term goal!
Anyway...today goal 4x4@1.1 and did 1.11 in all 4...then did 4@0.92 (when target was 0.85)
link https://connect.garmin.com/modern/activity/1088240550
FYI, I'm in wk 4 of the Get Faster plan. Squeezed out 4 hrs on the trainer over the weekend, without imposing too much on the family. Those wko's pushed my fatigue number into the 30's, so balancing recovery is an issue for this week.
Skipped yesterday's morning trainer wko, and arrange to get it in after putting the kids to bed. Start time 9:30 pm.
75 min of mostly Z3 work. 32'@.85 and an 8'@ 1.00 interval. Still having difficulty with the Z4 and especially Z5 work. My goal is to continue working on steady ABP pacing, in an aero position, with as much Z4 work as I can squeeze in without straining my back/hip.
VO2 Max Cage match is in the books. This one hurt. The 1st interval was tough, 2 & 3 were just easier than #1. Number 4 was ridiculous and 5 was a blood bath. Finished with 302W, 300W, 306W, 295W & 300W. Heading to the pool.
https://connect.garmin.com/modern/activity/1088374700
I had a long call night Monday night and had to sleep in Tuesday am til the last possible moment, just to eek out a 5 hour night. That meant a PM Tuesday FTP ride, not my favorite time of day to do it. I managed 60' so got in 10', 15', 10' (missed the last 15' of 80' ride) and felt underachieving at .98,.98 and .97. I had also achieved .97 on Saturday at the height of my URI. No time for the bric that night.
Today's VO2 went well. For some reason I pulled up on trainer road 4x5' (3'), 1x12@.85, instead of the usual 4x4' (6')
So, 4x5' all at 1.1, 1x12@.83. And I actually had time to follow with a 2mi bric-feels good to have actually gotten it all in today!
So I did get my bike WKOs in so far this week. Was feeling pretty punk after the weekend. Swam on Monday and rested the legs and Tuesday I decided to cut back the ride a bit. I did get in 3 * 10' Z4 but they were .98, .99. and .96. I wasn't sure I would get that last one done at all! The brick didn't happen because of a sore calf. After a good run yesterday, I did my 4 * 4' Z5 today. They were nothing like last weeks epic intervals, but I did manage 1.1 up to 1.13. And a pretty good brick after (once my legs opened up!). So all and all, I won't complain. Some weeks you feel like a rock start, and some weeks you just do the best you can! We will see what Saturday brings...
NICE work, everyone.
Nice work to you all who are hitting all the workouts. You all rock!
Happy St. Patty's day!
watching the Mtn top finish of stage 6 of Paris - Nice on the DVR helped!
Man, I'm glad to be back. Spent the last three days in KC with the big boss, doing the early morning-late night routine. I was so envious reading about everyone's great workouts. Managed two short treadmill runs, a little sleep and way too much (great) food. Got home very late last night and, unlike some of you crazies who would have hopped on the bike, I hopped on the pillow. And purposefully slept in. Sadly, I woke up only giving myself 45 minutes to ride before racing to a meeting. Changed the VO2 set to a couple of 4' followed by a couple of 2'. Garmin said I started my ride at 2:05pm this afternoon, which was a bit curious. Then, not surprisingly, it refused to upload. I'll see if it'll upload tonight when I catch up to the future. But what I recall seeing on the screen, through the sweat and tears, was: 4' @295 & 298, 2' @306 & 317. The last one stung a bit, but two minutes is nothing like four.
I signed up for a Spring 5k, half marathon, and a century ride with 9,700ft of elevation and a climb that reportedly hits 20%. I needed something other than "2x20'" and "4x4'" on my calendar. Hope everyone has a fun, safe weekend.
Sat. bike done, cut things a little short, daughter and granddaughter in town, EN 25' WU+ 20'@ .98, 5' E, 10' @ .84.
Short run done as a brick.
Sat ....decided to go long....12'/20'/12' @ .97, 1.0, 1.0 + 4x20' @.80....180' total....will run later
2x15 @ .98 & 1.01, legs were sore from all the work this week, but HR was clearly improved over past weeks.
8'@.85
10'@.8
8'@.81
time to spend some time on the MTB
Sat bike reports below coming in damn strong!
Completed my Shredded Legs Special this morning also: https://www.strava.com/activities/521116103
Not fun
Be safe out there all!
SS
Yup, had to work today and only had 45' on bike this am,
Got the 1x20-only .95. I think I'm still feeling low from the cold I just got over.
If I don't work too late, plan another 45' this evening getting the .85 sprints in and a little run
Drained... but hit all the intervals exactly at goal
2x15' done at 1.0 and then 8+10+8 all done at 0.85
https://connect.garmin.com/modern/activity/1092871417
Want to get another run this week but will do it later in the afternoon