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2017 Get Faster or just get some Mojo forum
Hi EN kids! Since most of us are either done or almost done with
the OS or are already in the middle of their serious training plan – let’s use
this “2017 Get Faster or just get some Mojo” forum for any posts about your
current training. I noticed that some of
you are missing the OS camaraderie and banter so let’s use this forum just for
that! Feel free to add anything I missed - looking at you @Paul Curtin, @Shaughn Simmons, @Francis Picard, @Jeff Kane, @Phil Mills 
And thanks @Coach Patrick for bringing this forum back to life.
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Did an AGF-style week last week with the longer run on Thursday and bike WKOs both Saturday and Sunday. I like that format. Much heavier volume though than in the OS - had the highest weekly TSS score so far this year.
I can again do the chearleader, just let me know LOL
@Paul Curtin - let's hear more about how things will go at BRC! I'm jealous. Sounds like you and Coach P are killing your TSS. Very nice.
@Francis Picard - you have been volunteered as the chearleader
Also, I will be adding all of you on Strava so don't be shy since you will get some guaranteed kudos.
I had a great weekend with a nice 10mil run with som VO2s and a strong bike ride yesterday.
https://www.strava.com/activities/953648086
https://www.strava.com/activities/955216398
Have a great week!
Thank you. I would start a new thread each week if possible just so we can manage.
I've been in the GF plan for 5 weeks with some small hacking on the run. Ran 40 miles last week with ~7+ miles of Threshold work in there.
Swim wise ~8,000 yds per week focused on 100 and 150 sprint sets. My swim times are improving.
Bike wise ~7.5 hours per week with 3 bikes. 30 - 60+ minutes of Z4 time in two of those 3 bike.
~1,000+ TSS per week and I am tired.....
This week will be a recovery week ending in a race on Sunday called the Texas X50 (1 mile swim, 40 mile bike, 9 mile run)
Next week I'll be back with you guys on GF with some hacking.
Have a great week all!
SS
https://endurancenation.vanillacommunities.com/discussion/22881/sunday-zwift-abp-4-2-9am-est-updated-instructions-inside#latest
SS
@Phil Mills - my HIM is in August so we are kinda on the same schedule. Rock on!
@Jeff Kane - love the enthusiasm! Yes, let's do this!
I'm still feeling the effects from Sunday's 3-hour ride; it was only my second outdoor ride this year. Yesterday I swam at lunch with mostly high-elbow drills and short sets (50s and 100s) - changing your swim stroke is hard but the early results are positive. Also slogged through a late-afternoon 5-mile run; legs were really heavy; stayed focused on breathing and high cadence
Hoping for another swim + run today ... tomorrow is a travel day for Blue Ridge
https://ridewithgps.com/routes/20495396
The chest cold that tanked last weekends bike wko's is still weighing things down, but seems to be getting better.
@Jeff Kane - good luck with the BRC crew! Have fun!
Last two mornings I have done a 4X8' and 5X8' Z3 interval set on the bike........
I'll be back on the GF week 6 or 7 next week with the rest of you animals!
SS
Since there was a snowballs chance that I would get up at 4 am to get in today's bike wko, I got it in last night. Wasn't sure how it would shake out with a chest infection, so I aimed low.
3x10'@ .95, 1.00 & 1.01
10'@ .83.
Best bike wko I've had in weeks. Apparently, the infection is further along than I thought. Now, if I could just get rid of the coughing fits that kept me up to 2 am. Coffee is not working this morning.
https://www.strava.com/activities/958473419
82' for 9.5 miles
https://www.strava.com/athletes/7432814
@Jeff Kane - 315 for 8' is crank bending territory!! BAM!
I did my normal taper ride of 60' with 40' at Z3 yesterday as well as a 30' run in Z2.....nothing exciting.
Swim and short jog today.
Good luck out there today all!
SS
Here is my run from yesterday so today my bike session (20x30/30s) was not the best:
https://www.strava.com/activities/959603798
I kept losing my pm today so I wonder if I should change the batteries even though I just changed them recently? Also, do you guys focus a lot on your cadence during the 30/30s ?
@Jeff Kane - that's crazy power!
@Shaughn Simmons - with the Zwift ride on Sundays - I'm just a little bit confused since I thought we should run on tired legs....so Sat bike ride and Sunday long run? I'm all ears
SS
Followed up the long run with the ftp sets I missed on Tuesday. Legs were heavy at the start, but I was able to pull it off, and then some. Today will have 4 miles easy to shake things out.
1 mi, 1.3 mi & .7 mi @ Z4, remainder at TRP
https://www.strava.com/activities/960828972
Team, all that OS/GF work got me 3rd place Sunday at the Texasman X50......the work worked!
KMF all!
SS
Chest cold is making early am wake up's challenging, but managed to get in Saturday's 2.5 hrs in before midnight.
2x12'@ .99
1x (1'@Z5, 1'@z2, 5'@z4, 10'@z2)
I tried for a second round of the above, and failed half way through the z4 portion. Wrapped up with Z2 work.
https://www.strava.com/activities/963840391
Changed up my usual park run for a meandering trail run instead.
http://https//www.strava.com/activities/963316828
Sunday night bike wko canceled in favor of accumulating SAU's.
All in all, the longest training week since my hamstring injury in Dec. Also, first week this year of completing all runs in prescribed training zones.
@Jeff Kane - thank you.
Ran early today with some heavy legs and did a 5 X 3' at 5K ish pace....
https://www.strava.com/activities/967369465
Swim later today...
SS
@Phil Mills - not easy to do all your runs in prescribed training zones. Awesome!
@Shaughn Simmons - way to get it done!
I don't have any completed workouts for this week yet since I took yesterday off. This week will be pretty busy with kids' activities and swim meet over the weekend so my attempt is to get it all done somehow. Cheers!