February Outseason 2018 - Week #11
Welcome to week 11!
For those who tested last week, we have a new FTP and running pace to calibrate our workouts.
This week, we start doing significant above-FTP work on the bike. Tuesday's ride has us doing three relatively long above-FTP intervals. For Level 2, we are doing three by 4" at Zone 5. On Thursday, we have new VO2 max intervals called 30 seconds plus. These call for a 30-second burst at all-out effort, and then we dial it down to Zone 5. These are much more intense, but shorter. However, we are being asked to do ten intervals. We should be feeling some lactic acid build in the legs.
For the run, we continue to add time. This week, we are being asked to squeeze in one more run a week. For me, that will be six.
Last week for test week, I dialed back my workout time to just under 8 hours, from just over 9.5 hours in week #9. I was in Chicago where the weather was bad, so I only got in a 7.5 mile outdoor run, plus a 5-mile treadmill run. Hopefully, this week I will get back to 9.5+ hours.
This week, I am going to modify my plan a bit again. On Sunday, there is a HM in my town. I plan to run it. However, I am going to try to run it like a training run, rather than a race. On Saturday, I am hoping to get outside as the weather in Connecticut will be sunny and in the 40s.
@Toni Buck - I hope that you are feeling well and finding a good level of intensity that is challenging, but not leaving you too fatigued
@Josh Church - I have been seeing your workouts on Strava. You are looking fast!
Frivolous question of the week - how kitted up are you getting for your indoor rides? I am typically in matching bibs and jersey. I have somehow accumulated quite a few bib/jersey sets and am using them. However, if I am scheduled to do a longer run afterwards, then I will wear triathlon kit - either a singlet, or De Soto bib tri-shorts with a cycling jersey.
Hope you are having a great week.
For those who tested last week, we have a new FTP and running pace to calibrate our workouts.
This week, we start doing significant above-FTP work on the bike. Tuesday's ride has us doing three relatively long above-FTP intervals. For Level 2, we are doing three by 4" at Zone 5. On Thursday, we have new VO2 max intervals called 30 seconds plus. These call for a 30-second burst at all-out effort, and then we dial it down to Zone 5. These are much more intense, but shorter. However, we are being asked to do ten intervals. We should be feeling some lactic acid build in the legs.
For the run, we continue to add time. This week, we are being asked to squeeze in one more run a week. For me, that will be six.
Last week for test week, I dialed back my workout time to just under 8 hours, from just over 9.5 hours in week #9. I was in Chicago where the weather was bad, so I only got in a 7.5 mile outdoor run, plus a 5-mile treadmill run. Hopefully, this week I will get back to 9.5+ hours.
This week, I am going to modify my plan a bit again. On Sunday, there is a HM in my town. I plan to run it. However, I am going to try to run it like a training run, rather than a race. On Saturday, I am hoping to get outside as the weather in Connecticut will be sunny and in the 40s.
@Toni Buck - I hope that you are feeling well and finding a good level of intensity that is challenging, but not leaving you too fatigued
@Josh Church - I have been seeing your workouts on Strava. You are looking fast!
Frivolous question of the week - how kitted up are you getting for your indoor rides? I am typically in matching bibs and jersey. I have somehow accumulated quite a few bib/jersey sets and am using them. However, if I am scheduled to do a longer run afterwards, then I will wear triathlon kit - either a singlet, or De Soto bib tri-shorts with a cycling jersey.
Hope you are having a great week.
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