After a long weekend of walking all of Brooklyn and lower Manhattan (didn't get to see ANY of the marathon, it was an SAU weekend) it felt great to get back to something I understand - the pain cave. It was all I could think about today at work, wishing the day would end so I could go workup a big sweat. Aaaaaaahhhhhhhh, felt great!
Tried to stick to the plan as written but it was hard to hold the power down.... maybe my AM test should have been done in thePM where I normally workout.
Bike 3x8 intervals
1st 8 @ 1.052
2nd 8 @ 1.009
3rd 8 @ 1.074
20’ @ 0.863
Entire workout
Duration: 1:05:11 (1:05:20)
TSS: 87.9 (intensity factor 0.903)
Norm Power: 165
VI: 1.13
Run - 8 min @ 8:49 + 0:50 @ 7:13 (zone 1 & 3 respectively)
Entire workout (153 bpm):
Duration: 26:00
rTSS: 34.3 (0.858) - Not sure how WKO came up with this IF. Should be more like 0.75 or so
Did the 3x8's last night all 1.03 . Did an extra 15' at 0.87 . The run was bit of a disaster. I decided to jump off the bike and run outside with not enough layers (45F and windy) . Did 1mi at 8' but my heart rate was (140 ) 30below my regular running. Did the strides but was still feeling cold towards the end, bagged the extra 1mi I had planned.
Was on the bike by 0445 yesterday morning and did 3 X 8 at 147,147,146 and then 9 at 126. FTP is a measly 146 so hit my zones but the fatigue/I'm not a morning person made this more a challenge than last Sat ride.
Didn't brick it, ran afterwork with sister. 0430 is a struggle but doable, 03 something is just cruel this time of year. Lynne
Posted By lynnette johnson on 10 Nov 2010 09:51 AM
Was on the bike by 0445 yesterday morning and did 3 X 8 at 147,147,146 and then 9 at 126. FTP is a measly 146 so hit my zones but the fatigue/I'm not a morning person made this more a challenge than last Sat ride.
Didn't brick it, ran afterwork with sister. 0430 is a struggle but doable, 03 something is just cruel this time of year.
Lynne
I give you early birds mad props for training during o'dark thirty. I do these after work, I would bail 100% of the time it I trained before work. I barely get out of bed to RACE
Hit my numbers on the 3X8s... but had trouble hanging on to the low-end of the 80-85% range for the rest... struggling a bit with the bizarre (to me) phenomenon that my trainer's resistance goes down through time causing me to shift gears to maintain power at a given cadence. Crazy-looking WKO+ speed graph shows ramping speed for the whole hour despite 35 less average watts for the last 25 minutes than during the 3X8s! By the end I was going 27.5mph despite only pushing 195 watts... maybe time to get a new trainer(which is strange as I haven't used this trainer much at all) or am I being stupid in some way?
Plan called for 2 x 8' I think, didn't check, but worked off memory. Hope I got it right
Did 25' @ 85+%, little recovery, then hit it..... got them done at 105%, 107%. Two mins of Tabata and called it a day
Entire workout (209 watts):
Duration: 55:56
Work: 709 kJ
TSS: 81.6 (intensity factor 0.935)
Norm Power:226
Tomorrow I have my CX coached workout and races Saturday and Sunday so won't get to do the weekend EN workout. I doubt I'll be able to fit in the 2nd T run this week. I need some foam roller big time.
If hunting pheasants, fishing walleyes, and drinking beer in South Dakota raise your FTP call me Jens. I did do both tests last week then promptly went on vacation. The good news, is I found some mojo on the mighty mo. (Missouri River). I am trying to bridge the gap between week 1&2 so I did 2x8 then 4 min @ 259, 258, 255 respective. FTP was 258 last week. I'll be more present in this group starting now. I did some runs in SD as well, pheasants were busting on all sides of me, pretty awesome!
Had to take it a bit out of order thins week due to travel. Did the 3x8 today. Very hard after the run yesterday. Hurt Hurt Hurt. Held it together OK, 292. 289 and 296 for the 8s, got off pretty quick after that and ran 4 miles in 28 mins. Felt sore on the drive to NJ and back. Thinking about resting in the am and then hitting the bike again tomorrow night.
Very dead legs today. Got it done with the 2X8' (2') at 1.00 and .99 with .83 for 18' after. Note to self, not to ever do the run intervals, espacially the 1.5mile ones, the night before bike intervals. The legs just did not want to cooperate.
Hope everyone enjoys the 2x8's because it's all uphill from here. I was very fatigued going into today's workout but ended up having a good one. Hit the first at 240 and the second at 238. Did 10 minutes at 85% and done. Short and sweet.
Hah! My movie of choice as well... I turn the sound all the way down and crank up the tunes... have the Bourne Surpemecy loaded up now... lookng forward to the scene where he takes out that guy with a rolled- up magazine...good to start an interval with...
Very dead legs today. Got it done with the 2X8' (2') at 1.00 and .99 with .83 for 18' after. Note to self, not to ever do the run intervals, espacially the 1.5mile ones, the night before bike intervals. The legs just did not want to cooperate.
I had similiar issues last year doing the bike at night and then the run at lunch...... Need the full 24hrs for me of recovery. Rocking my Zoot tights a lot this year hoping that helps too.
I was dragging a little bit this morning. Hit the targets, tho it took an extra minute to get there.
w/u, 2x8' (2') z4 then 25' z3, cooldown.
wondering if HR was sluggish cuz of late night, just tired, or pushing too big of a gear and grinding a cadence in mid70's. Felt ok, just slo motion. Moving on....
First morning workout today!! yea! Harder than usual to get the HR up in the morning. Spent the z3 time in low-z3, but I'm pretty happy. Now I can go and see "Ride the Divide" this evening. Need to recover hard tomorrow since I'm signed up to do another 5K this Sunday and I'm still hurting from the last one. Foam roller is my friend.
I'm beginning to think my road bike/trainer FTP is a little low, as I nailed both 2x8 last night at above 1.1 IF. I'll noodle the FTP setting up in the next few weeks; since I don't test well at all.
Will post some results later, but had a question for y'all. I'm holding about 92 for my cadence on the bike indoors to get my watts to the mark 100% or 85% based on the gear I'm in. Would it be more beneficial to go up a gear (or down - not sure how to speak "bike talk" yet) to go around 87 cadence to hit the same watts?
I know the cadence debate is out there, but what are you guys seeing or using?
2x8s ..... feel it, sweat like a pig on the trainer, but come the tail end of the workout at 85%.... I really enjoy that 85% time. Feel I can continue at this effort for much longer than prescribed.
2x8s ..... feel it, sweat like a pig on the trainer, but come the tail end of the workout at 85%.... I really enjoy that 85% time. Feel I can continue at this effort for much longer than prescribed.
I like the 85% as well, not terribly hard, makes you concerntrate a little bit. I do mine first in the workout because after the Hard stuff, I just want to quit. A little trick a started last year to force me to do it.
2x8s ..... feel it, sweat like a pig on the trainer, but come the tail end of the workout at 85%.... I really enjoy that 85% time. Feel I can continue at this effort for much longer than prescribed.
I like the 85% as well, not terribly hard, makes you concerntrate a little bit. I do mine first in the workout because after the Hard stuff, I just want to quit. A little trick a started last year to force me to do it.
This is a good idea Hayes. I definitely end the MS and don't want to do more. I'll have to test this out and see how it works for me.
I'm a day behind, but got my 3x8s done barely and haven't even uploaded the files. But am looking forward to the 2x8s already Can't wait till it gets harder!
Glad others feel the same way! The first 8' was hard to get into Z4, but the second was easier and the the Z3/85% felt just fine. This is my new comfort zone!
2x8s ..... feel it, sweat like a pig on the trainer, but come the tail end of the workout at 85%.... I really enjoy that 85% time. Feel I can continue at this effort for much longer than prescribed.
I like the 85% as well, not terribly hard, makes you concerntrate a little bit. I do mine first in the workout because after the Hard stuff, I just want to quit. A little trick a started last year to force me to do it.
I'm just the opposite. I learned while running that I could recover from driving hills after the top with some easy pace then dig back into ABP. I actually enjoy the transition from severe discomfort back to comfortably hard pacing. Good for the mental mojo that I can recover from anything on-the-fly. Seems to work the same on the bike.
Looks like everyone is having a good Thursday workout. My legs felt great today, much better than Tuesday for sure.
1st 8' @ 1.011 2nd 8' @ 1.033 15' @ .841
.871 for the whole workout. Doing my bricks on Thursday so ran 2.4 miles with the last mile @ 7:05(TP) that I was unable to complete due to kid issues yesterday. Feeling great.
Legs a little weak today, but I pushed through and still hit my target power for the 2x8' intervals. For some of the others mentioning the order to do the 85% work, I always feel like the 85% in the warmup is much tougher than hitting 85% after doing the 95-100% intervals. That 85% at the end feels easy once I've completed the hard intervals.
This is my 3rd OS and 2nd with power. I think something clicked recently or I am just learning how to ride. I feel stronger and riding significantly above my FTP. My indoor FTP this year started at 245 my highest last year being 254. Todays 2 X 8's were 279 and 270 on pretty tired legs.
Will keep pushing the higher watts as long as these 47 year old legs let me.
Comments
After a long weekend of walking all of Brooklyn and lower Manhattan (didn't get to see ANY of the marathon, it was an SAU weekend) it felt great to get back to something I understand - the pain cave. It was all I could think about today at work, wishing the day would end so I could go workup a big sweat. Aaaaaaahhhhhhhh, felt great!
Tried to stick to the plan as written but it was hard to hold the power down.... maybe my AM test should have been done in thePM where I normally workout.
Bike 3x8 intervals
1st 8 @ 1.052
2nd 8 @ 1.009
3rd 8 @ 1.074
20’ @ 0.863
Entire workout
Duration: 1:05:11 (1:05:20)
TSS: 87.9 (intensity factor 0.903)
Norm Power: 165
VI: 1.13
Run - 8 min @ 8:49 + 0:50 @ 7:13 (zone 1 & 3 respectively)
Entire workout (153 bpm):
Duration: 26:00
rTSS: 34.3 (0.858) - Not sure how WKO came up with this IF. Should be more like 0.75 or so
NGP: 8:16 (194.5 m/min)
Distance: 3.093 mi
Min Max Avg
Heart Rate: 101 173 153 bpm
Cadence: 53 96 82 rpm
Speed: 0 9.3 7.1 mph
Pace 6:29 0:00 8:25 min/mi
Run Stong
#1 8' @ 195, 1.04
#2 8' @ 201, 1.0
#3 8' @ 201, 1.0
Also, 10' @ 170, 1.0
Total workout 1:00, TSS 76.8, IF 0.877
The run was bit of a disaster. I decided to jump off the bike and run outside with not enough layers (45F and windy) . Did 1mi at 8' but my heart rate was (140 ) 30below my regular running. Did the strides but was still feeling cold towards the end, bagged the extra 1mi I had planned.
Didn't brick it, ran afterwork with sister. 0430 is a struggle but doable, 03 something is just cruel this time of year.
Lynne
I give you early birds mad props for training during o'dark thirty. I do these after work, I would bail 100% of the time it I trained before work. I barely get out of bed to RACE
Tuesdays bike workout was done today:
10' warmup with 3 pickups @160AP for all warmup
3 x 8 @240,243,244
10' @202
10' cooldown @160
Staying on target so far.
Cheers
Ian
Plan called for 2 x 8' I think, didn't check, but worked off memory. Hope I got it right
Did 25' @ 85+%, little recovery, then hit it..... got them done at 105%, 107%. Two mins of Tabata and called it a day
Entire workout (209 watts):
Duration: 55:56
Work: 709 kJ
TSS: 81.6 (intensity factor 0.935)
Norm Power: 226
Tomorrow I have my CX coached workout and races Saturday and Sunday so won't get to do the weekend EN workout. I doubt I'll be able to fit in the 2nd T run this week. I need some foam roller big time.
Good luck all....
I did some runs in SD as well, pheasants were busting on all sides of me, pretty awesome!
Had to take it a bit out of order thins week due to travel. Did the 3x8 today. Very hard after the run yesterday. Hurt Hurt Hurt. Held it together OK, 292. 289 and 296 for the 8s, got off pretty quick after that and ran 4 miles in 28 mins. Felt sore on the drive to NJ and back. Thinking about resting in the am and then hitting the bike again tomorrow night.
Hope everyone enjoys the 2x8's because it's all uphill from here. I was very fatigued going into today's workout but ended up having a good one. Hit the first at 240 and the second at 238. Did 10 minutes at 85% and done. Short and sweet.
22' warmup
8' @221 (IF 1.066), 86RPM
8' @228 (IF 1.101), 88RPM
18' @178 (IF 0.861), 90RPM
Total 1:00 @183, TSS 78.7
Hah! My movie of choice as well... I turn the sound all the way down and crank up the tunes... have the Bourne Surpemecy loaded up now... lookng forward to the scene where he takes out that guy with a rolled- up magazine...good to start an interval with...
WOW! First workout with a power meter. Quite the game changer. Got the work done. Looking at all of these #s in the 200s. I'm not there yet!
Ok, all joy/fun was gone by the time the Z3 interval
came up:
Interval 1:
I had similiar issues last year doing the bike at night and then the run at lunch......
Need the full 24hrs for me of recovery. Rocking my Zoot tights a lot this year hoping that helps too.
w/u, 2x8' (2') z4 then 25' z3, cooldown.
wondering if HR was sluggish cuz of late night, just tired, or pushing too big of a gear and grinding a cadence in mid70's. Felt ok, just slo motion. Moving on....
I know the cadence debate is out there, but what are you guys seeing or using?
After looking at everyone else's Tues ride I decided to get a little closer to 100% (I did more 95%). Good ride and my legs are still burning.
8:15 206w 94 rpm .98
8:07 210w 94 rpm 1.00
16:33 175w 87 rpm .834
52:55 181w 89 rpm .861
I like the 85% as well, not terribly hard, makes you concerntrate a little bit. I do mine first in the workout because after the Hard stuff, I just want to quit. A little trick a started last year to force me to do it.
This is a good idea Hayes. I definitely end the MS and don't want to do more. I'll have to test this out and see how it works for me.
I'm a day behind, but got my 3x8s done barely and haven't even uploaded the files. But am looking forward to the 2x8s already
Can't wait till it gets harder!
I'm just the opposite. I learned while running that I could recover from driving hills after the top with some easy pace then dig back into ABP. I actually enjoy the transition from severe discomfort back to comfortably hard pacing. Good for the mental mojo that I can recover from anything on-the-fly. Seems to work the same on the bike.
1st 8' @ 1.011
2nd 8' @ 1.033
15' @ .841
.871 for the whole workout. Doing my bricks on Thursday so ran 2.4 miles with the last mile @ 7:05(TP) that I was unable to complete due to kid issues yesterday. Feeling great.
Anyway, finished today's workout
Interval 1 - 224 w (IF .992)
Interval 2 - 224w (IF .992)
Pretty well identical.......
This is my 3rd OS and 2nd with power. I think something clicked recently or I am just learning how to ride. I feel stronger and riding significantly above my FTP. My indoor FTP this year started at 245 my highest last year being 254. Todays 2 X 8's were 279 and 270 on pretty tired legs.
Will keep pushing the higher watts as long as these 47 year old legs let me.