December Outseason Week 5 Bike AND Run Thread - Test Week - We don't need no stinkin resolutions!!
Woohoo; for those of us going in to week 5, it's test week suckas!!! After not completely falling off the bike wagon over the fall, and now with 4 solid weeks of OS, I'm ready to see where I am. The last time I tested was around March of last year, and based on Zwift numbers, I think I'm up for a new PR. Will run my P1 pedals as well as smart training to zwift, and will be interesting to see how far they are apart. Not sure what that means for outdoors, but it'll be something to think about if there is a big delta between the two.
Did an easy 4 miles today. Nothing to write home about, other than it being the first run this year below 32 degrees. Freezing here in South Carolina. Feel bad for my peeps in Montana, who are suffering through some "feels like" temps in the negative 50s. That there is treadmill weather:o)
Did an easy 4 miles today. Nothing to write home about, other than it being the first run this year below 32 degrees. Freezing here in South Carolina. Feel bad for my peeps in Montana, who are suffering through some "feels like" temps in the negative 50s. That there is treadmill weather:o)
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Ran a quick little 5k after the test. Felt good.
Anyone else test? Thoughts on huge delta between Zwift/trainer and P1 FTPs?
3 X 10' for me this morning. Tested about 10 days ago and got a brand new shiny FTP.
https://www.strava.com/activities/1337284769
TRP Run for me yesterday: https://www.strava.com/activities/1339608783
1 X 34' @ .94 IF bike on Zwift, main session this morning: https://www.strava.com/activities/1340470111
Excludes warm up and Z3 work. Trying to make it through a tough 24 hours and stay on the horse due to work issues and solving problems in my head until ~1 a.m. last night....
KMF!
I had a good day today. After 4 straight days of sleeping in, I finally got back on my normal schedule and started the day with 90 mins on the bike including the assigned Wk 6 14 x 1 min V02 intervals. At lunch, I went to an outdoor pool with good heaters and swam 2000 yds. This evening I hit the gym for 45 mins of strength and core work. However, my right shoulder is problematic despite all the rehab work I'm doing on it. I may pull the plug on swimming for awhile if it doesn't turn around in another week.
@Paul Hough; I haven't even been to the pool yet:o) Thinking I may start back slowly in a couple of weeks. Just get the feel back before jumping into swimming any kind of sets. Hoping my shoulder continues to hold up as well. I seem to get more pain in mine during longer runs than in the swim...usually starts to get pretty sore around 7 miles in.
Not doing the run test this week, so stayed on a little more normal schedule. Did 7.2 run in 60 minutes last night while waiting on a snowstorm that never came. Rode for an hour this evening and then did 1 mile on the treadmill. I really hate running on that thing. Can't seem to stand it for very long.
@Paul Hough -my left leg cramped up when I read 14' of Vo2 work!
FTP work on Zwift this morning for me: https://www.strava.com/activities/1341966957
SS
Bummed around WTC at lunch today and spoke with the Legacy coordinator. I'll be heading to Kona in 2020. I would rather have KQ'd but banging out IM's year in and year out isn't easy either, especially as the years are piling on.
Ended my run streak yesterday and took the day off from training. I've been pretty fatigued over the last few days, and think I needed a rest. I finally signed up for Trainingpeaks membership, and looks like my the delta between my fatigue and form numbers has never been higher. Perhaps I've ramped it up too quickly, or maybe that's normal for the out season. I've tried to attach it the screen shot here if anyone who has been using it for awhile wants to chime in.
Anyway; after a 20 minute warmup, rode 60 minutes at 90%, then low zone 3ish for another 30 minutes. Will take another day off from running, but plan to do 10 tomorrow. Monday is driving to Alabama for 5weeks of school. Hoping to get a 2-room "suite" at lodging so I have enough room to set up trainer.
Today...biked 30 mins easy and ran a quick 2.74 miles. Put my daughter on a plane to go back to college and drove down to Naples for tomorrow's race.
My 5K was disappointing today. 10 sec slower than Turkey Trot. I think the 14 hour weeks over the holidays with 5-6 days of Zwifting each week was a bit too much for my legs. Got my usual 2nd place to the same guy who's been beating me @ 5Ks the past 15 years.
14th of 90 finishers. 2:31:02 with a 5:50 T1 time. I was so cold I bumbled through transition. It was 46 degrees and breezy when I was setting up in the morning, and the water was 58 degrees. About 200 yards into the water I felt fine, but only because my feet apparently had gone numb. I didn't feel them again until after the 1st mile of the run. I struggled to get the wetsuit off, arm warmers on, vest on, gloves on, socks on... freaking slow! Took it easy getting on and off the bike ... just too cold. But it was great for the run. I clocked a 50:02. Had no idea I was seconds from a sub-50 ... can't remember when that happened. Race predictor calculator gives that a 24:00 5K ... so there you go @Al Truscott ... a good measure of where I am. I would take your speed any day!
@Paul Hough Congrats on shivering through a great race. I've done some cold ones, but not sure quite as cold as that. I often feel bad for HITS, as they seem to have a horrible run of luck on weather. I did their Napa Valley race as my second half, and first "hilly" course. It was pretty well run, and they seemed to really want to impress the athletes. It's obviously not the spectacle of Ironman, but the price is generally pretty good.
Army fitness test on Friday, so may rearrange some workouts this week. It's really not a big deal, but would like to see what I can do on the 2-mile run. May just shorten the Wed/Thur workouts.