NOS 2018 Bike Week 7 - Honor your Training Self
I've been heavily distracted by things like work, ski weekends, thanksgiving, college acceptance watch (Lauren was accepted to Amherst College Early Decision where she will play LAX. If your life is anything like mine, you've not been as disciplined with your OS as we all could be.
It is time to honor yourself with one week of as close to perfection as you can come. Work on getting in every workout. If you are like me, don't do the bike in the AM and say "oh, I'll do the run this evening." Because we both know that doesn't happen! (though I've kept my running streak)
nail every interval. If you can't do it at THE intensity prescribed just as the big shoe co in OR says, "just do it!" Next week you will know what is possible in training!
and lastly, if you have been reticent on punching in here, commenting on you training partners & displaying your accomplishments, find the extra 5 minutes, please
Comments
I had a pretty dismal training week as well due to a winter flu and getting on my feet with other obligations. I intend to shift the plan back a week and start over on week 6 to make sure to take advantage of all of the V02 work. I also have have a Dive trip to Cozumel over the holiday where I will try to focus some on running. ( And less on tequilla!) So I will be out of sync, but still looking here for EN mojo. Not sure how to shift a week in Final Surge. Do I just start over and choose a new ending date? Congratulations to Lauren @scott dinhofer! LAX is such a great sport. Fun to be a spectator.
Got in the 6X2' w/ 4' rest interval for time, all between 1.14 and 1.18. Pretty good after a pretty weak bike session Saturday, just felt bad, did 90' with no Zn4 at the end.
Only 4’ recovery intervals? That’s tough. The 6x2’ (8’) was rough. I did the first at 1.22 and the rest at 1.24.
The legs are starting to feel the accumulation of the work. The good and the ache.
Keep on crushing it everyone!!
@Mark Lane -what file did you use that had only 4' recovery intervals?
I am worried that we have another error file in the system i have to fix tonight...
@scott dinhofer The files are fine, I just needed to shave a little time off the work out to leave for work a little early. I live in the part of Virginia that got a foot of snow Sunday, and we NEVER get a foot of snow.
Did the 4X2 today. (I'm a week behind) This is the first time I have not substituted a race because I wanted the prescribed work as written. Went really well with what I think is an over estimated FTP. I will choose level 3 from now on and see how that goes. I'm looking forward to Thursday's shorter, harder intervals. I was successful loading the amended WKOs for week 6 so all is there @scott dinhofer .
cranked out the 6x2'(8) last night. I upped my FTP for execution purposes from 246 to 260 and found the efforts hard to Very hard, but not impossible... #workworks
Congratulations Scott to your daughter and her family on the college acceptance and playing LAX. Fun times!
I have been struggling also with busy work and family issues: 3 teenagers... Kept a run streak going through a 3 day ski weekend and my legs are feeling it this week. (So worth it to ski in 20 inches of fresh snow in NC)
Back on the bike yesterday for 2 x 12 @ zone 4, followed by a 2 mile brick. Hit the treadmill today for 5 miles.
Still need to retest, hopefully next week. Onward.
@Robin Boyd-Kranis good to have you post here! I run EVERY day, to keep my streak alive, which includes running before skiing and my skiing includes a 2000' skin UP to the top for an hour before spending the day skiing with the family.
Keep up the hustle! getting ready for today's punishment, but first coffee! ☕️
Got in the 6X30",10'Zn2,6X1' this morning. Pushed hard, good workout.
holy geezus... i went with my higher FTP number that @Coach Patrick has had me pushing and wowzers, THAT hurt... the 30" intervals were no problem, the 5th & 6th of the 6x2' were a total beatdown. This round went to the gorilla... I'll be back for more next week!
Switched Fridays run to Thursday because of life. Legs were feeling good so went for 3 miles. Hope to get in the thursday intervals today then flip sat and sunday. House guests and hosting high school swim team party this weekend. Tis the season. @ hacking the plan.
Got in a 2 hr ride this morning, power a little low overall and 20' Zn 4 was .93, but it was a good workout/effort. Lost a ton of bike fitness this year not racing, slowly starting to come back.
did a 2:20 Gravel ride today, attacking on all the hills. 170TSS, now to get a 2nd run in!