Completed today's workout early this morning. Seems like my body took a while to wake up as the NP went up each interval. Solid effort and was able to push through when the legs got tired. Intervals were at 1.05, 1.06, 1.09, 1.14. Time to go run.
Slow going this early AM. 4.5 hrs is not enough sleep, but family duties called.
Heavy legs from the start. Intervals 1 & 2 went fine, though 2 was a bit lower in intensity. The wheels came off half way through the 3rd, and power numbers were spiraling downward. Even the 2016 world championship wasn't enough motivation to keep pushing.
I've been consistently pushing a solid 1.04-1. 07, so today was an off day.
average vo2max per 30/30 workout has increased steadily from 250w in first workout to 340w currently, a 136% increase and 134% of current ftp.
I warm up for 30/30's with 1x20'@ ftp, on an out and back course, this week @ 266w (105% ftp), out in 251w, back in 284w. I think ftp has a good shot of rising further in next few weeks
per training peaks performance manager chart I am currently running a CTL of 110.3, vs ATL if 114.6, TSB of 2.6
Arnold, those are some huge improvements and a tremendous CTL!
Checking in with the group, I get all 3 bike workouts this week done pretty comfortably, the SAT workout wasn't fun but at least I has the 2016 Kona broadcast to watch.
Saturday bike was interesting. Almost everything I needed was dead. Fitbit- dead. Put that on the charger and went to grab the Garmin to enter wko- dead. Put that on the charger and grabbed the iPad to find Dancing with the Stars- dead. Had just replaced the batter in my HRM I had not used in almost a year and forgot why. Standing in my kitchen, HR is 120. Maybe that's why I stopped using it. Since all my bike stuff was dead, I did the run first. Came back and jumped on bike with newly charged stuff. Power meter- dead. Even though it had a new battery last month. Checked the Di2 light just for grins- red, but works. So I decide to go by RPE since HRM is all over the place with crazy readings. Halfway through first interval, power meter wakes up and says In Desired Zone- yippee! Finished the workout. Intervals were hard, but got them done. Now Di2 is on charger and I bought a new battery for meter.
Only got two bikes in this week. Can blame it on a bunch of stuff...blah, blah, blah. Nevertheless feeling stronger and actually looking forward to doing my first FTP test of the OS week after next. Mark
I got two bikes in today. Did the FTP drills as a sufferfest video adjusting intensity to ensure the proper amount of suffering, then did some time in Z-3, for a total of 1+20. Then later this afternoon, it just looked too nice to not go ride outside, after all the cloudiness we've had lately, so I did a quick 18mi loop. First half went really solid, but when I turned into the headwind, I really felt the work done earlier today. So I just plugged along at Z-3 pwr until I turned toward home.
I've been craptacular at posting this week, so I'll catch up now. I have been watching all of the great work here, though.
Thursday's bike on Friday due to working Wednesday night and a work Christmas party Thursday night. 30/30s finished, but had problems with my Kickr increasing the power in a timely manner each interval, so it was a little erratic. Still got it done, though; just a few extra breaks.
Saturday's bike on Saturday (about 12 hours after Friday) - was probably going in a little dry and behind on calories. HR spiked during the second 10' FTP interval, so I stopped for about 30 minutes to rehydrate and get some glucose in. Felt pretty crappy before and somewhat better afterwards. Finished up the 2 x 9' after re-warming without too much difficulty. Pushing these to 1.03-1.05, so we'll see how week 8 goes...
Comments
Heavy legs from the start. Intervals 1 & 2 went fine, though 2 was a bit lower in intensity. The wheels came off half way through the 3rd, and power numbers were spiraling downward. Even the 2016 world championship wasn't enough motivation to keep pushing.
I've been consistently pushing a solid 1.04-1. 07, so today was an off day.
2x10'@ 1.04, 1.03; 5'@ .99
I warm up for 30/30's with 1x20'@ ftp, on an out and back course, this week @ 266w (105% ftp), out in 251w, back in 284w. I think ftp has a good shot of rising further in next few weeks
per training peaks performance manager chart I am currently running a CTL of 110.3, vs ATL if 114.6, TSB of 2.6
Arnold, those are some huge improvements and a tremendous CTL!
Checking in with the group, I get all 3 bike workouts this week done pretty comfortably, the SAT workout wasn't fun but at least I has the 2016 Kona broadcast to watch.
Way to go everyone!
I got two bikes in today. Did the FTP drills as a sufferfest video adjusting intensity to ensure the proper amount of suffering, then did some time in Z-3, for a total of 1+20. Then later this afternoon, it just looked too nice to not go ride outside, after all the cloudiness we've had lately, so I did a quick 18mi loop. First half went really solid, but when I turned into the headwind, I really felt the work done earlier today. So I just plugged along at Z-3 pwr until I turned toward home.
Thursday's bike on Friday due to working Wednesday night and a work Christmas party Thursday night. 30/30s finished, but had problems with my Kickr increasing the power in a timely manner each interval, so it was a little erratic. Still got it done, though; just a few extra breaks.
Saturday's bike on Saturday (about 12 hours after Friday) - was probably going in a little dry and behind on calories. HR spiked during the second 10' FTP interval, so I stopped for about 30 minutes to rehydrate and get some glucose in. Felt pretty crappy before and somewhat better afterwards. Finished up the 2 x 9' after re-warming without too much difficulty. Pushing these to 1.03-1.05, so we'll see how week 8 goes...
Great work, everyone!
Good morning peeps.
Did some Saturday hurt locker intervals: https://www.strava.com/activities/798778205/overview
Followed that with a 5K brick.
Did a low intensity family HM in Dallas on Sunday: https://www.strava.com/activities/799819650
Nice time running with family.
Nice work closing out week 6 all!
SS