Got in the 30/30's late last night. Not as bad as I was expecting on tired legs. Averaged a solid 1.27 over all reps. I was tired, it was late, so I skipped the brick run, but will get it in today. I plan to get back on a regular sleep schedule starting on Saturday.
Got the 30/30s last night. Not too terrible. Finished with 10' of Z3 time, as TrainerRoad "forced" me to do. Not too terrible, considering I didn't even know if I'd finish warm-up/drills when I first started. Finished with the brick run; survived it...
Looking forward to a consolidation day with just the core work to do!
Got the 30/30's done last night. Hard but bearable. Added the brick run. Was much harder than last week, even though the pace is relatively slow and easy. Taking today off and will be ready to go on Sat and Sun.
Saturday's bike wko is done and it went much better than expected. I've definitely noticed a boost in fitness. I also noticed listening to fast up beat music helps too (thanks Google Play Music)! The intervals were not has hard as last Saturday's. But as they say, it doesn't get easier...you just get faster. Z4s were at 1.01, 1.03, 1.03, 1.02 and 9'@Z3 1.01.
Did my ride today on a tandem. Fun riding with my wife. While I didn't have tremendous speed in part because of high winds, I had over an hour of z4 work so I think it counts. Proud of a workout and extra SAUs in one day.
@David - that's awesome that your wife likes to ride as well. Wish I could get mine out with me!
@Derrek - "boost in fitness"...yep still waiting that. Huge though, glad to hear you are making good progress.
Completed my workout early morning before the house was up. The 4 x 12' were tough, right out of the gate...each one of them. I think my body is going through some growing pains with the running volume. Hopefully, it's a short term ordeal. Still watching Daredevil on Netflix - it's good mindless bike entertainment if anyone wants a show recommendation. Have a good Saturday night everyone.
Soooo... decided to listen to my body. Was tired last night after getting home from traveling and also only got about four hours of sleep Thursday. Felt a bit sore and felt like I needed to sleep and rest today, so no WKO planned as I went to bed. Good call! I woke up this AM sore as heck and thought maybe it was those hills catching up to me. Then I remembered the hours of dancing Thursday night that was the reason I barely slept. Oops! Walked the dogs for an hour, rested, used the massage stick. Will run 10 tomorrow with the prescribed intervals. Half marathon in two weeks. !!
Full travel week and a crap stationary bike at the hotel killed the Thursday intervals.
I did get Tuesday done on Monday and Saturday done yesterday.
I'm leaving FTP where it is for next week. The long intervals we the right amount of challenge. I think I may be dialed in until the next test.
Have a minor bike related knee niggle. It is not affecting running thank goodness. I've experienced it in the past so I expect it will pass once I've adapted to the OS work.
Got the intervals done yesterday - 3 x 8' @ 1.02, 1.02, 1.02; 2 x 6' @ 1.01, 1.01. Used Zwift along with TR as others have described (somewhat; only 1 ANT+ adapter, so hacked it a little). Felt like I could have given a little more, so the fitness might finally be coming along a little.
Hey folks, I usually do the NOS but I'm waiting until December to start this year so I've been lurking and watching all the great work y'all have been doing. I've seen a few folks ask for music ideas so here's a playlist I've been working on for the OS. It's on Spotify https://open.spotify.com/user/larchitech/playlist/3mKiaFRcOWrch2xX6tStxY
I think I made it collaborative so you can add your favs as well.
Finished my Saturday ride on the trainer. Happy with how strong I am feeling.
To answer the original question, I have been watching iZombie on Netflix while riding in Zwift. It's engaging enough that it keeps me entertained, but predictable enough that if I ride hard for several minutes I can still follow what is going on in the show. Although I realized I was getting a bit hungry on my ride when I thought one of Liv's brain recipes was looking tasty...
Been readjusting to the saddle this week. Starting OS a few weeks late, and logged my first rides this week since first week of September. I thought the new P1 Pedals were registering too low, but I'm convinced I just slid that far backwards. Will continue to wade in next week, then do a test in week five. I'll be better about posting as well. Love working out with this team. As I do a lot of workouts at night, the posts throughout the week are very motivating to get it done...accountability at its best.
@ Mark Maurer - Feel fee to post! Will check out the playlist.
I struggled on Saturday with the 4 X 12' Z4 intervals. I did 103%, 102% and then went downhill to 97% and then 78%.
Since I'm not running yet (real close), I decided to try them again in Sunday. I did the first 2 easier with TrainerRoad set at 90%. The first 2 were @92% with my heart rate at high Z3 low Z4. I did 3 and 4 with TrainerRoad set for 95%. They ended up being both at 97% and felt great. My HR averaged 162 and 165 (Z4 for me) as well. I felt really good completing the entire wko inluding the 9' Z3 @ 82%. It felt great! I'm going to stick with 95% on TR for a couple of weeks.
Had to stand down and re-arrange the weekend's schedule. Unfortunately, I was only able to fit in half of Saturday's wko. Kiddos woke up early and family time started.
Comments
Looking forward to a consolidation day with just the core work to do!
Proud of a workout and extra SAUs in one day.
@Derrek - "boost in fitness"...yep still waiting that. Huge though, glad to hear you are making good progress.
Completed my workout early morning before the house was up. The 4 x 12' were tough, right out of the gate...each one of them. I think my body is going through some growing pains with the running volume. Hopefully, it's a short term ordeal. Still watching Daredevil on Netflix - it's good mindless bike entertainment if anyone wants a show recommendation. Have a good Saturday night everyone.
!!
Full travel week and a crap stationary bike at the hotel killed the Thursday intervals.
I did get Tuesday done on Monday and Saturday done yesterday.
I'm leaving FTP where it is for next week. The long intervals we the right amount of challenge. I think I may be dialed in until the next test.
Have a minor bike related knee niggle. It is not affecting running thank goodness. I've experienced it in the past so I expect it will pass once I've adapted to the OS work.
I think I made it collaborative so you can add your favs as well.
Finished my Saturday ride on the trainer. Happy with how strong I am feeling.
To answer the original question, I have been watching iZombie on Netflix while riding in Zwift. It's engaging enough that it keeps me entertained, but predictable enough that if I ride hard for several minutes I can still follow what is going on in the show. Although I realized I was getting a bit hungry on my ride when I thought one of Liv's brain recipes was looking tasty...
@ Mark Maurer - Feel fee to post! Will check out the playlist.
I struggled on Saturday with the 4 X 12' Z4 intervals. I did 103%, 102% and then went downhill to 97% and then 78%.
Since I'm not running yet (real close), I decided to try them again in Sunday. I did the first 2 easier with TrainerRoad set at 90%. The first 2 were @92% with my heart rate at high Z3 low Z4. I did 3 and 4 with TrainerRoad set for 95%. They ended up being both at 97% and felt great. My HR averaged 162 and 165 (Z4 for me) as well. I felt really good completing the entire wko inluding the 9' Z3 @ 82%. It felt great! I'm going to stick with 95% on TR for a couple of weeks.
40' ride time
2x8' @ 1.02