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2010 NOV OS Week 1
Good luck peeps!
TEST:
Duration: 42:16
TSS: 70.9 (intensity factor 1.003)
Norm Power: 256
Distance: 17.888 mi
Min Max Avg
Power: 0 377 253 watts
Cadence: 58 127 92 rpm
Speed: 11.2 31.7 25.3 mph
Entire workout (210 watts):
Duration: 1:15:54 (1:17:20)
TSS: 102.3 (intensity factor 0.908)
Norm Power: 232
Distance: 27.402 mi
Min Max Avg
Power: 0 377 210 watts
Cadence: 39 166 88 rpm
Speed: 0 31.7 21.6 mph
0
Comments
Great job Shaughn!
FTP Test 1 Nov 0S:
Duration: 42:13
Work: 643 kJ
TSS: 75 (intensity factor 1.033)
Norm Power: 258
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.31 mi
Min Max Avg
Power: 0 355 254 watts
Cadence: 35 127 86 rpm
Speed: 0 27.8 24.5 mph
Pace 2:09 0:00 2:27 min/mi
Crank Torque: 0 474 250 lb-in
Got mine done, too. If anything, I probably left a couple of watts on the table. Grrr. I started out the first few min taking it a little easy, then figured I'd take it up to what I knew I'd been riding pretty well this last month of not-too-taxing training for the first 20 min and then see. Made a spot decision to try to take it up 10 W in the second 20, just guessing based on how I felt. That seemed appropriate in that it started getting pretty hard around the 30 minute mark, but I had enough to crank it up another 10-15 for the last few minutes. After a shower, I would have been ok to go for a relatively easy run. I also know that my LT HR is usually a bit higher than the average HR for this test.
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Overall: 42:04
Work: 589 kJ
TSS: 74.3
Norm Power: 235
VI: 1.01
Min Max Avg
Power: 56 314 233 watts
Heart Rate: 122 173 158 bpm
Cadence: 45 97 78 rpm
Speed: 10.6 19.1 17.6 mph
Crank Torque: 75 322 254 lb-in
Lap by lap:
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Lap 2 (0:20:01.45):
Duration: 20:02
Work: 275 kJ
TSS: 33.6 (intensity factor 1.004)
Norm Power: 229
VI: 1
Min Max Avg
Power: 163 277 228 watts
Heart Rate: 122 159 152 bpm
Cadence: 69 97 80 rpm
Speed: 14.6 18.5 17.5 mph
Crank Torque: 177 303 244 lb-in
Lap 4 (0:20:06.58):
Duration: 20:06
Work: 294 kJ
TSS: 38.3 (intensity factor 1.07)
Norm Power: 244
VI: 1
Pw:HR: 0.64%
Pa:HR: 3.1%
Min Max Avg
Power: 177 314 244 watts
Heart Rate: 149 173 164 bpm
Cadence: 71 85 77 rpm
Speed: 16.5 19.1 17.8 mph
Crank Torque: 199 322 267 lb-in
Nice job everyone!
All I can say is that I'm glad those tests are finished, a baseline is set, and the science experiment begins!
Just found this thread. No powermeter, ony the Garmin 305. Data is below. Thing that confuses me is my HR was very low overall. Last 20 minutes was elevated, but low overall.
Time Distance Split time Split distance Split speed Avg. HR Avg. cadence
10:00 3.65 10:00 3.65 21.9 137 99.5
20:00 7.41 10:00 3.77 22.6 150 94.5
30:00 11.28 10:00 3.86 23.2 159 94.3
40:00 15.24 10:00 3.96 23.8 169 92.6
OVERALL
40', 15.25 miles, 22.9mph (ave), 154 Ave HR, 95.2 aver. cadence
Mine went like this today:
1st 8' @ 1.02, 2nd 8' @ 1.01, and the final 15' @ .86 for an hour total ride with wu @ .889
Day 1, post tests, happy to see the shorter intervals.
@Trent, I also woke up with some tired legs but knowing that tomorrow was an OFF day helped me get them moving pretty quickly.
solid warmup for 10min, then 2x6' z4/hard (2') then 30min z3/steady, 5 min cooldown.
After 5' into the z3 phase, I thought it was going to be pretty tough to hold onto for the duration. But, settled down and was steady throughout.
Nailed the zones, made the puddle.
11' warmup, 6'@NP225 (IF 1.085), 2' rest, 6'@NP217 (IF 1.05), 3' rest, 33'@NP171 (IF 0.826), total 1:01@NP179.
I'm going a bit over the targets, and suffering in the process, because I'm trying get on the other side of the huge (45W?) chasm between 4th gear (19) and 5th gear (17). I did my FTP test in 4th at 94RPM, but I can't push the cadence much higher than that, so I'm going to have a go at doing the bike workouts in 5th, see how long I can stick with it at a reasonable cadence.
@Kevin, Chris, Trent - Solid stats today gentlemen! Very motivating for me to see guys "Getting it done!"
Below is my session:
Interval 1:
FTP=235W
17 min WU at 0.66 overall
8 min at 1.02
2 min at 0.54
8 min at 1.05
2 min at 0.52
Then some time to round it out:
15 min at 0.91
2 min at 0.58
5 min at 0.93
Entire workout NP 207, 60 min
IF 0.88
Yesterday was the first day in the aerobars since Rev3 in early Sep.
Apparently it's going to take a few days to get used to again. How about you guys? My guys are not happy right now
I also posted this in the other thread, we have to get this straightened out for next week.
I knew that today's workout was going to suck. On top of the run test yesterday my brother decided it was a good night to call me up for a couple beer. So I got the workout in this moring but a little shortened.
@Mancona - I like the new signature line. Never give up!
Gordon
2 x 8 minutes! 2 x 6 minutes was quite enough, thank you - especially after yesterday's 5K.
Rubin
Here we are 2x6 @ Z4 + 25 @ Z3. My problem was trying to hold it down especially on the 2x6's. Still, hit my targets like a good boy. Looking for 179w and 150w respectivly.
It was much easier to focus tonight than when I tested in the AM. I may have to rethink the AM workouts. They never worked for me in the past. 99% of all my run miles (8 years) have been at night, like after 8PM.
summary stats:
Warmup:
Duration: 12:12
Work: 105 kJ
TSS: 13.8 (intensity factor 0.823)
Norm Power: 151
VI: 1.04
MS Interval 1:
Duration: 6:01
Work: 64 kJ
TSS: 9.3 (intensity factor 0.965)
Norm Power: 177
VI: 0.99
MS Interval 2:
Duration: 6:02
Work: 65 kJ
TSS: 9.5 (intensity factor 0.974)
Norm Power: 178
VI: 0.99
cruise time Z3:
Duration: 25:01 (25:02)
Work: 226 kJ
TSS: 28.6 (intensity factor 0.828)
Norm Power: 152
VI: 1
Entire workout (139 watts):
Duration: 1:07:39 (1:07:49)
Work: 562 kJ
TSS: 74.9 (intensity factor 0.818)
Norm Power: 150
VI: 1.08
Few day off as I travel to NYC to visit family. Maybe even see some EN singlets near mile 9-10. Matt, you are running sunday right?
Run Strong
Tomorrows a day off for me and Sunday is a marathon, then I'll be back on track and following the plan exactly.
If anyone is around and wants to meet up just let me know via Twitter, PM, text, whatever.
Have fun! NY is such a cool race. Funny for you to "just be doing a marathon this weekend" with the rest of us running half a dozen miles or whatever... even if you are doing it at such an easy pace for you.
@ Rubin and Steven - textbook results guys! Keep that up and we are all going to witness some huge gains this OS from you guys!
@ Matt - wish you lots of luck at the marathon. I know how hard you work and the standards you hold yourself to. Inspires all of us!
I predict you to be one of the top gainers in w/KG progress during this OS Gordon! Way to get it done and post the proof!
I did 10' easy warmup, then
15' with 1' efforts getting into z3, then z4.
then I was good to go with 2 x 8' (2') z4
then got anther 10' @ z3, which at that point felt fairly easy
then 5' cool down easy.
Good workout!
I'm so getting power-meter envy!! Wish Metrigear would get to market.
I'm also working on body composition, so instead of off-days I'm still swimming cuz if I don't workout, I can't eat!! BMR is only about 1600 cals for a 5' female. Grr!
Bev
Did Saturday's bike workout a day early:
FTP is 244 from test earlier this week.
Total time 1:04:26
10mins w/u @164
2 x 6 @240/244 with 2min rest @ 164
2 x 15 @206/207with 2min rest @ 150
5min cooldown @150
All done right at high side of target.
Early morning easy run 4.26miles@8:27/mile 36mins. Doing these before transitioning into OS run schedule because of prior injury that limited running.
A good day. Off tomorrow.
Cheers
Ian
@ Ian - textbook stats you posted this evening! I am on the same plan as you tonight as I have a 3.5 hour drive leaving very early in the morning, so I doubled up today swimming 2,000 yds this morning and completing the brick this evening. I hit all the intervals.
Bike (211 watts):