Posted By Beverly Richardson on 05 Nov 2010 01:13 PM
I did the 2 x 8' workout last night. HR monitor is my only gadget. I notice that it is very hard to get up to Z4 HRs initially, but once you're there it takes less effort to sustain it.
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
Very relieved to hear your feedback on HR getting up, etc. I actually posted my HR and speed graph on the main board with some questions that you had. Glad to know I'm not alone!
Bike: Nailed the zones. Actually had to back off on all of the intervals so that I didn't bust through the ceiling. Noticed my fork might not be in perfect alignment with the fork. 1:05:00 avgHR 156 maxHR 171 avgSpd 18.3 (Question- if I routinely crank the flywheel down SUPAtight, does that affect my spd? Cuz these GO intervals usually get good numbers on the road . Not too caught up in this cuz I am VERY sure as to where my work/RPE level is during these sessions.)
Brick Run: 15' out z2/MP back z3/HMP numbers (HR/pace) are all over the place cuz I ran outside. Hills in da' hood. So, fell back on effort. avgHR 171 avgPace 7:30 any tips on how to handle this brick run in the future would be appreciated. Hard to stick to the target paces when I head outside after a bike trainer session in the cave.
Great brick today. Just had one of those really nice days where everything clicks: 2 x 8 min at 1.03 IF 2 x 15 min at 0.91 Total 60 min
Then out on the run - 3 mi at HMP it turned out - 6:55 average, with an out and back reverse split. Took a shower, threw on the compression socks, and now to attack the laundry! :-)
Saturday Brick, total time 1:11 incl 22' warmup, total TSS 102.9. Still trying to keep my foothold on the other side of the cadence gap, holding cadence in 5th gear for the 6' intervals even though it puts me above target IF. We'll see whether I can hold on as the intervals get longer... 6' @ 225W / 89RPM / IF 1.08 6' @ 221W / 88RPM / IF 1.07 15' @ 164W / 87RPM / IF 0.79 15' @ 166W / 87RPM / IF 0.80 Run: 7:45 @ 8.2MPH Z2 / HR 149; 7:15 @ 8.7MPH Z3 / HR 163
Took 15' for a warmup with 3 x 1' z3 (1') and 2x1' z4 (1') to get my heart and legs in motion. Then the regular workout. Ended up at 65' total for the workout with the extra warmup.
Got a neoprene cover for my TT bike seat for the pain cave. For some reason the seat is SO much more uncomfortable on the trainer. That did the trick though. New pair of bike shorts too! My old one don't fit anymore because of weight loss over the past 2 tri seasons. Bought some that were a little tight because I'm sure in no time I'll be leaner and meaner!
Skipped the run today, and instead I ran yesterday for 40'. That may have been a mistake though because yesterday my soleus muscles were so tight/sore. Hope they're 100% by tomorrow because I signed up for a 5K race. Wondering if I can eek out a higher VDOT with actual race pressure pushing me faster.
Did the brick today with no problems, started with the bike warm up with no problems. I hope I am doing it right it takes me a good minute or so to get my heart rate up to z4 or z3 on the bike, so I am kind of missing out on those minutes but it feels like the intensity is the same just seems like there is a lag for my heart rate which I guess is normal? Total bike workout was 1hr 10min. The run went great first half was at 8:59 and the second half was 8:39 min miles which is what I was supposed to do. I felt a little beat up but I feel great that I got it done.
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!
@Shaughn - I will sure try to make this statement true. For me the biggest challenge will be pushing away from the table not getting on the bike and cranking out the workouts.
@Jeff - Your post was too funny - 15' on the run after the 1hour bike is still hard. I believe the process is to get us out there running 4X week then lengthen things out a bit. In the past the discussions are about who does the short runs after bike test.
Thanks for the motivation from the posts today I needed it. I was up at 7am working on an assignment having gone back to university for a couple classes. I could have easily bailed. I even pushed through the last 2 minutes of the run, getting me an extra .2 miles and a little stronger than if I would have quit.
Now for today's workouts.
2X6 @ 1.0 and 1.0 then hit the 2X15 @ .84, .84.
Entire workout (160 watts):
Duration: 1:00:57 (1:01:02)
Work: 585 kJ
TSS: 70.3 (intensity factor 0.832)
Norm Power: 170
VI: 1.07
Distance: 16.749 mi
MinMaxAvg
Power: 0 243 160 watts
Heart Rate: 85 168 146 bpm
The run was a little hard.for the first 7.5 @10:03 (supposed to be 10:13); return 9:46 (9:47 is z4 so right on target. Here's the data:
Entire workout (160 bpm):
Duration: 15:01
Work: n/a
rTSS: 21.8 (0.905)
NGP: 9:58 (161.5 m/min)
Distance: 1.462 mi
Elevation Gain: 288 ft
Elevation Loss: 311 ft
Grade: -0.3 % (-22 ft)
MinMaxAvg
Heart Rate: 126 168 159 bpm
Speed: 7:06 0:00 10:23 min/mi
Altitude: 1625 1735 1677 ft
I'm off the the in laws for my wife's birthday supper and a will spend a few minutes in the hot tub. Hopefully this does not cause problems on the run tomorrow.
hit the bike at 6 am, which hurts because i'm a night workout person, but had to be someplace all day. hit all the zones and then went out for the 15' run. felt like i was running fast, but when i downloaded, the NGP looked perfect---i must have been running downhill.
i'm trying not to think of 15' as a waste since i'm not a runner and have to improve in that area. as it gets colder though, that's usually when more doubt sinks in.
Did the brick in the afternoon. Couldn't manage to get outside for a bike ride in time. Started the bike ride and was able to nail the 2 6' repeats. Had issues with the 2x15's didn't seem to be able to hold the power, looking back I dropped 10watts on each 15. I kept trying to adjust myself back to aero vs the bullhorns . The run went well was able to do a solid 2 8' miles out to the beach and then 7:20's back. Felt a little cold but good running outside.
Before I fully understand what would be asked of me in the OS, my wife and I had signed up for a bike century that will be next Saturday. My last century was in August after which I only had to be ready for an Olympic tri and a half marathon. Most of my bike rides have been less than 50 miles in the last two months so I thought I would just get in one little 70 miler with some of my bike club buddies. The 70 turned into more than 85 but I did get in my 2x6 at 95-100% and a bunch of time at 80-85%.
Lap 3:
Duration: 7:46
Work: 72 kJ
TSS: 12.6 (intensity factor 0.988)
Norm Power: 198
Lap 6:
Duration: 6:31
Work: 67 kJ
TSS: 11 (intensity factor 1.008)
Norm Power: 202
Grade: 3.0 % (127 ft)
Lap 7:
Duration: 1:34:10
Work: 715 kJ
TSS: 104.3 (intensity factor 0.838)
Norm Power: 168
VI: 1.25
Distance: 19.996 mi [lots of hills!]
The problem was the run after. My legs did not want to cooperate. Running from my house means running hills so it was hard to maintain an even pace that is meaningful. When I tried to pick it up for the Z3 portion, the legs shut down.
I will go to bed early and see what tomorrow's run is like.
Next week will be similar to this one in that Saturday's ride will be longer than prescribed. After that, I will do better in going along with the program.
@Rubin - I'd post this in the micro thread and get the coach input but they are at IMFL. You might consider moving your off day but seeing as you had the same schedule this week I don't suppose doing the 3X8 on monday would be a good thing.
As you mentioned recovery will be key over the next week. I'd also consider bagging the FTP stuff on the century ride.
OK...first time testing in EN/OS. Here are my results and 2010 Nov OS goals. I think I left a bit on the table with the bike test. The run test was a max effort though. Am I over/under reaching on my OS goals???
Bike
Run
11/1/2010
11/3/2010
Avg
Max
SPD
HR
Watts
190.1
299
Mile #1
7:21
155
HR
136
145
Mile #2
7:29
181
MPH
19.9
22.8
Mile #3
7:41
174
RPM
91
105
Mile 0.1
0:46
174
23:17
165
Wt (lbs)
205
Wt (kg)
93
Avg Pace
7:30
w/kg
2.0
3.2
Vdot
41.84
Goals for 2010 Nov OS exit (14 weeks...starting IMSG prep 3/1/2011):
2X1mile (2') @ TP and total of 45 minutes for 6.5 miles felt easy today. That is a good thing since the run has seemed to take me forever to get comfortable with the most in the comeback!!
Did my 5k run test this am FINALLY 28:28 with a LTHR 165 Vdot 32. Got a loooong way to go, but looking forward to the journey. Now on to trying to figure out to register for IMFL 2011 while in church? HMMMMMM??
My week was pretty much a bust due to work travel M-W. I did manage to get out and run yesterday:
Duration: 44:50
rTSS: 70.5 (0.928)
NGP:7:22 (218.4 m/min)
Distance: 6.071 mi
MinMaxAvg
Speed: 014.98.1 mph
Pace 4:010:007:25 min/min
since visiting super-chiro (Scott Gillman for those of you in the Boston/Metrowest area) I've been feeling great on the run. Really should have paid him a visit before Bay State
Getting out on the bike around noon today. No bike fitness at all so this won't be pretty.
Same story as Dave. Work travel to Korea this week made starting the O/S tand following week 1 schedule impossible. Tested on the bike last Friday before flying out Saturday. Not the best test as I ended up having juice left in the legs at the end. FTP 270 which I'll go with at this stage. Unable to run test so have been using my Vdot from this summer until I can test. Contemplating starting Week 1 next week (testing on bike again and testing on run) and then picking up with the group at Week 3. Will depend on whether I can garner the mental mojo to put myself through another 2x20' at this point.
Did manage to do 2x8' @ FT and 2x15' @ 85% both Friday (since I needed Thursday to recover from a very long travel day and being awake close to 31 hours) and Saturday without any problem. Got in today's 2x1 mile at 7:41 m/m. Feeling great. However, after having gone through the O/S a few times now I'm going to enjoy this feeling and not get sucked in to working harder than plan calls for as I know the cumulative fatigue is going to sneak up quickly.
I did not find the bike workouts too hard. Good solid effort but nothing that bad. I'm starting to wonder if I did not go hard enough on the bike test. Judging by my HR during the test I did. But my HR stayed well below the HR zones during the actual workouts, even though I was right on the money as far as power goes. Hmmmm. I posted about this in the pace and power forum. I'm worried I should be working harder on the bike. I could also see HR only althetes possibly over-cooking the bike workouts though, going too hard to get HR quickly up to the right zone.
First run this morning with the new pace zones was great. Beautiful day for a run in upstate NY today. Nailed the pace targets for all three intervals, and HR seems to be where it should be. Great run workout!
EN OS Week 1 is in the books. The testing went okay although my body wants to slow down or shut down well before the point of blowing chunks.
The FTP test was cool as was the 2x6' workout. The Saturday workout was plucked out of a much longer ride that was a fun group ride. I burned bunches of matches as I rode kamikazi style with the group. In a tri, I actually do pace myself. Here it was a matter of keeping up! As I limped home 85 miles later, I still laced up my running shoes but could not manage any kind of run. I cramped up and this time limped home literally.
My run test was funny in that I did a practice run the week before just to make sure that my plan to use a marked running trail was doable. Then I did the real test this week and was 0.4 seconds slower! I am not only slow; I am consistently slow.
I got up and out around 6:30 this morning for the 4x800 at the local high school's dirt track. In spite of yesterday's longish ride, my legs felt mostly fine. I did the four 800s a tad faster than the prescribed Z4 pace. Curiously, my heart rate stayed in Z2 range until the fourth interval when it just barely made it into Z3. Still, I finished feeling fine and suspect that I could have run 1 or 2 more at that pace - the last interval was my fastest.
@Gordon - Today's run workout makes me feel okay about next week's schedule. I'll stick with Mon and Fri off. Unlike this Saturday, I'll pace myself at next week's century (probably riding at 70% FTP) and won't attempt the 2x8 at 95% unless I am feeling good around mile 85 . I won't post this on the micro thread only because I actually talked to the coaches about this during one of the online chats before I signed up. I am also planning to do a double century in late March. After the first half of OS, depending on fatigue levels, I want to try to do longer rides every other weekend. For now, I am going with the "outdoor" riding hack in which I do the basic workout and add on Z3 for a ride as long as 2.5 to 3 hrs for the Saturday ride. During the week, I try to ride 90 minutes. Again, this is all in the Outdoors OS section of the 2011 Outseason Plan Owners Manual in the Wiki.
----
All in all, I am happy about my first week. It is fun being part of a team where people share about their workouts.
First week of OS done! Today's run was a bit strange. I tried to get into the established Z4 HR from this week's vDot test, but couldn't seem to get the HR up. I hammered it and still barely got into the Z4 zone. Guess the 40 temp outside had an effect compared to the 50 degree temp earlier this week. Still a great wko!
@Shawn - thanks... this is my first OS, so I'm anxious to see how things develop. Trying to be cool about holding back but still working hard. It's an interesting balance!
Substituted a local 5K for the run workout today. Got a higher VDOT! Got a prize for 3rd place female too (tech T from local running shop.) Race time was 22:25, even though the course was harder than my track 5k. Good for a VDOT of 43. Felt like I was gonna be super sore tomorrow, but went for a hike and think that flushed the legs out. Good to have some rest tomorrow.
got the run in at 6 am today due to other commitment. definitely running too fast with my intervals. the 2 x 1/2 miles were right in between TP and IP pace for the first one and dead on IP pace for the second one. I then hit the 1 mile at TP just 0:02/mi faster than TP. I'm hoping this doesn't come back to bite me as I'm terrible at running at a given pace.
Total of 45 minutes. Does that include the standard EN warmup? If no, it really changes the complexion of the workout. So, would it be 45 minutes looking like this:
10' wu
3x30" Z4 (so, now at 11'30")
2x1M, (2') So, this would be ~18 minutes total...total time workout is now about 30 minutes
~15' in Z3. That's a heck of a lot different than 26' in Z3.
Total of 45 minutes. Does that include the standard EN warmup? If no, it really changes the complexion of the workout. So, would it be 45 minutes looking like this:
10' wu
3x30" Z4 (so, now at 11'30")
2x1M, (2') So, this would be ~18 minutes total...total time workout is now about 30 minutes
~15' in Z3. That's a heck of a lot different than 26' in Z3.
Anyone know the answer to this?
Mike, I include the WU in my 45 minutes. I think you have laid it out well above.
Posted By Beverly Richardson on 07 Nov 2010 06:01 PM
Substituted a local 5K for the run workout today. Got a higher VDOT! Got a prize for 3rd place female too (tech T from local running shop.) Race time was 22:25, even though the course was harder than my track 5k. Good for a VDOT of 43. Felt like I was gonna be super sore tomorrow, but went for a hike and think that flushed the legs out. Good to have some rest tomorrow.
Bev
Beverly, way to make EN proud!! Congratulations on a well earned VDOT improvement! You about to have some fun with your new pace zones!
Comments
Very relieved to hear your feedback on HR getting up, etc. I actually posted my HR and speed graph on the main board with some questions that you had. Glad to know I'm not alone!
Got the first brick workout tomorrow. Very interested to see how the bike segment goes. Kind of excited.
n00b question
Does anyone do the warmup prior to the run on today's brick? Seems getting out and only doing 15 minutes of running is hardly worth it...
Thanks in Advance!
EDIT - After finishing the brick glad it was just 15 minutes
Good workout today.
Bike: Nailed the zones. Actually had to back off on all of the intervals so that I didn't bust through the ceiling. Noticed my fork might not be in perfect alignment with the fork.
1:05:00
avgHR 156
maxHR 171
avgSpd 18.3 (Question- if I routinely crank the flywheel down SUPAtight, does that affect my spd? Cuz these GO intervals usually get good numbers on the road . Not too caught up in this cuz I am VERY sure as to where my work/RPE level is during these sessions.)
Brick Run:
15'
out z2/MP
back z3/HMP
numbers (HR/pace) are all over the place cuz I ran outside. Hills in da' hood. So, fell back on effort.
avgHR 171
avgPace 7:30
any tips on how to handle this brick run in the future would be appreciated. Hard to stick to the target paces when I head outside after a bike trainer session in the cave.
2 x 8 min at 1.03 IF
2 x 15 min at 0.91
Total 60 min
Then out on the run - 3 mi at HMP it turned out - 6:55 average, with an out and back reverse split.
Took a shower, threw on the compression socks, and now to attack the laundry! :-)
6' @ 225W / 89RPM / IF 1.08
6' @ 221W / 88RPM / IF 1.07
15' @ 164W / 87RPM / IF 0.79
15' @ 166W / 87RPM / IF 0.80
Run: 7:45 @ 8.2MPH Z2 / HR 149; 7:15 @ 8.7MPH Z3 / HR 163
Took 15' for a warmup with 3 x 1' z3 (1') and 2x1' z4 (1') to get my heart and legs in motion. Then the regular workout. Ended up at 65' total for the workout with the extra warmup.
Got a neoprene cover for my TT bike seat for the pain cave. For some reason the seat is SO much more uncomfortable on the trainer. That did the trick though. New pair of bike shorts too! My old one don't fit anymore because of weight loss over the past 2 tri seasons. Bought some that were a little tight because I'm sure in no time I'll be leaner and meaner!
Skipped the run today, and instead I ran yesterday for 40'. That may have been a mistake though because yesterday my soleus muscles were so tight/sore. Hope they're 100% by tomorrow because I signed up for a 5K race. Wondering if I can eek out a higher VDOT with actual race pressure pushing me faster.
@Shaughn - I will sure try to make this statement true. For me the biggest challenge will be pushing away from the table not getting on the bike and cranking out the workouts.
@Jeff - Your post was too funny - 15' on the run after the 1hour bike is still hard. I believe the process is to get us out there running 4X week then lengthen things out a bit. In the past the discussions are about who does the short runs after bike test.
Thanks for the motivation from the posts today I needed it. I was up at 7am working on an assignment having gone back to university for a couple classes. I could have easily bailed. I even pushed through the last 2 minutes of the run, getting me an extra .2 miles and a little stronger than if I would have quit.
Now for today's workouts.
2X6 @ 1.0 and 1.0 then hit the 2X15 @ .84, .84.
The run was a little hard.for the first 7.5 @10:03 (supposed to be 10:13); return 9:46 (9:47 is z4 so right on target. Here's the data:
I'm off the the in laws for my wife's birthday supper and a will spend a few minutes in the hot tub. Hopefully this does not cause problems on the run tomorrow.
Gordon
i'm trying not to think of 15' as a waste since i'm not a runner and have to improve in that area. as it gets colder though, that's usually when more doubt sinks in.
The run went well was able to do a solid 2 8' miles out to the beach and then 7:20's back. Felt a little cold but good running outside.
Is it me, or did the 2x15' suck hard? Worse than the 2x8'....
Before I fully understand what would be asked of me in the OS, my wife and I had signed up for a bike century that will be next Saturday. My last century was in August after which I only had to be ready for an Olympic tri and a half marathon. Most of my bike rides have been less than 50 miles in the last two months so I thought I would just get in one little 70 miler with some of my bike club buddies. The 70 turned into more than 85 but I did get in my 2x6 at 95-100% and a bunch of time at 80-85%.
@Rubin - I'd post this in the micro thread and get the coach input but they are at IMFL. You might consider moving your off day but seeing as you had the same schedule this week I don't suppose doing the 3X8 on monday would be a good thing.
As you mentioned recovery will be key over the next week. I'd also consider bagging the FTP stuff on the century ride.
Gordon
Same for me.
OK...first time testing in EN/OS. Here are my results and 2010 Nov OS goals. I think I left a bit on the table with the bike test. The run test was a max effort though. Am I over/under reaching on my OS goals???
Goals for 2010 Nov OS exit (14 weeks...starting IMSG prep 3/1/2011):
My week was pretty much a bust due to work travel M-W. I did manage to get out and run yesterday:
Same story as Dave. Work travel to Korea this week made starting the O/S tand following week 1 schedule impossible. Tested on the bike last Friday before flying out Saturday. Not the best test as I ended up having juice left in the legs at the end. FTP 270 which I'll go with at this stage. Unable to run test so have been using my Vdot from this summer until I can test. Contemplating starting Week 1 next week (testing on bike again and testing on run) and then picking up with the group at Week 3. Will depend on whether I can garner the mental mojo to put myself through another 2x20' at this point.
Did manage to do 2x8' @ FT and 2x15' @ 85% both Friday (since I needed Thursday to recover from a very long travel day and being awake close to 31 hours) and Saturday without any problem. Got in today's 2x1 mile at 7:41 m/m. Feeling great. However, after having gone through the O/S a few times now I'm going to enjoy this feeling and not get sucked in to working harder than plan calls for as I know the cumulative fatigue is going to sneak up quickly.
@George - Solid test this week from you! Keep posting! At this rate, I will call ahead and let Kona know you're on the way!
@ William - those are some fast run stats bro!
Took advantage of a beautiful Austin, TX morning for my run today:
Entire workout (161 bpm):
Duration: 48:48 (49:02)
I did not find the bike workouts too hard. Good solid effort but nothing that bad. I'm starting to wonder if I did not go hard enough on the bike test. Judging by my HR during the test I did. But my HR stayed well below the HR zones during the actual workouts, even though I was right on the money as far as power goes. Hmmmm. I posted about this in the pace and power forum. I'm worried I should be working harder on the bike. I could also see HR only althetes possibly over-cooking the bike workouts though, going too hard to get HR quickly up to the right zone.
First run this morning with the new pace zones was great. Beautiful day for a run in upstate NY today. Nailed the pace targets for all three intervals, and HR seems to be where it should be. Great run workout!
EN OS Week 1 is in the books. The testing went okay although my body wants to slow down or shut down well before the point of blowing chunks.
The FTP test was cool as was the 2x6' workout. The Saturday workout was plucked out of a much longer ride that was a fun group ride. I burned bunches of matches as I rode kamikazi style with the group. In a tri, I actually do pace myself. Here it was a matter of keeping up! As I limped home 85 miles later, I still laced up my running shoes but could not manage any kind of run. I cramped up and this time limped home literally.
My run test was funny in that I did a practice run the week before just to make sure that my plan to use a marked running trail was doable. Then I did the real test this week and was 0.4 seconds slower! I am not only slow; I am consistently slow.
I got up and out around 6:30 this morning for the 4x800 at the local high school's dirt track. In spite of yesterday's longish ride, my legs felt mostly fine. I did the four 800s a tad faster than the prescribed Z4 pace. Curiously, my heart rate stayed in Z2 range until the fourth interval when it just barely made it into Z3. Still, I finished feeling fine and suspect that I could have run 1 or 2 more at that pace - the last interval was my fastest.
@Gordon - Today's run workout makes me feel okay about next week's schedule. I'll stick with Mon and Fri off. Unlike this Saturday, I'll pace myself at next week's century (probably riding at 70% FTP) and won't attempt the 2x8 at 95% unless I am feeling good around mile 85
. I won't post this on the micro thread only because I actually talked to the coaches about this during one of the online chats before I signed up. I am also planning to do a double century in late March. After the first half of OS, depending on fatigue levels, I want to try to do longer rides every other weekend. For now, I am going with the "outdoor" riding hack in which I do the basic workout and add on Z3 for a ride as long as 2.5 to 3 hrs for the Saturday ride. During the week, I try to ride 90 minutes. Again, this is all in the Outdoors OS section of the 2011 Outseason Plan Owners Manual in the Wiki.
----
All in all, I am happy about my first week. It is fun being part of a team where people share about their workouts.
Thanks,
Rubin
First week of OS done! Today's run was a bit strange. I tried to get into the established Z4 HR from this week's vDot test, but couldn't seem to get the HR up. I hammered it and still barely got into the Z4 zone. Guess the 40 temp outside had an effect compared to the 50 degree temp earlier this week. Still a great wko!
Bev
week 1 in the books.
General question about the run workouts...
Total of 45 minutes. Does that include the standard EN warmup? If no, it really changes the complexion of the workout. So, would it be 45 minutes looking like this:
10' wu
3x30" Z4 (so, now at 11'30")
2x1M, (2') So, this would be ~18 minutes total...total time workout is now about 30 minutes
~15' in Z3. That's a heck of a lot different than 26' in Z3.
Anyone know the answer to this?
Mike, I include the WU in my 45 minutes. I think you have laid it out well above.
Beverly, way to make EN proud!! Congratulations on a well earned VDOT improvement! You about to have some fun with your new pace zones!