NOS 2018 Bike Week 8 - Digging in Deeper
3rd week of Vo2 Intervals, where we dig in deeper and build upon the solid gains we've been making thus far in the OS.
For those that feel they've not been hitting it, a great week to dig in and get it done. For those that are feeling the accumulated fatigue, keep on it, great week to build the mental strength and really solidify your training.
I am looking forward to reading some great results, questions and the always lively discussion.
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Hit the VO2 workout this AM with my FTP dialed up to the higher # @Coach Patrick has been having me use (260) to generate the 1.15% 3' intervals, these feel very hard but very doable for me. Got em all done and looking forward (not really) to Thursday's much tougher (for me) short but steep intervals that are reminiscent of the @Paul Curtin crush intervals that I've done.
ride on!
Did the 5X3' intervals yesterday. Good workout, legs pretty hammered! My intervals were more 1.3%.
Tough VO2 work yesterday. Looking forward to tomorrows workout.
Very tough, but good workout this morning.
Did the 6X30",10',7X1'
Did the 6x30” @ 1.51 OF and 7x1’ @ 1.63. Very tough. My legs felt heavy before the intervals even started. I think I am due for a short rest/recovery. Last week I did these intervals at 1.41 and 1.51so I’m definitely making progress. The last few seconds of all of them was a struggle to get to the finish gate (on Zwift).
Holy shizzz!!!! after a chat with @Coach Patrick and being encouraged to truly find my limits, I ratcheted the FTP up to 260 from 246 and did the 30" intervals at 447, 440, 438, 434, 435 or 1.8IF of my 246 tested FTP!
The 60" sets were real trouble and I had to ratchet down the last 2, 395, 394, 393, 377, 381 IF-1.6, wondering why I had less sets than @Robert Sabo ??
btw, left calf cramped up when it came time for the Z3 interval.. 😮
I got my IFs backwards for one and second the final surge workout said 5 - 30" and 7 - 1'.
I dont' know what FS says, but I know what the WKO was that this idiot put in the folder for all of you :-)
glad you are here suffering with me @Robert Sabo
Had to cut bike wko a little short this moning, still in the 20' Zn 4 at .95 for a 90' total.
Zn 4 interval at the end is pretty brutal!
what a shizzy day... had some kind of bug yesterday. starting having breathing issues late morning, coughing etc, by 1pm I had a fever working... basically spent the afternoon & all night in bed going from full on chills to sweat soaked clothing. Felt better this AM, thankfully it broke.
tried to do the Saturday ride, total fail. loaded up another wko, "easier' still fail.. was hoping to get it done as I have to bike for the next week, but will do lots of skimo..