Amazing what being well rested will do for a workout. Ran hard last night after work and struggled with the paces. Went to bed at 9 pm and didn't get up until around 7:30. Started the ride around 9 and dedicated today's ride to those friends currently far from home. Although one did run his PB marathon at the Marine Corps Marathon shadow run so maybe he isn't working very hard it's still hard being away from family particularly during the holiday season
FTP 146, 2 X 8 at 156, 155 for IF of 1.06. Z3 top end 124, 19 min at 131, IF 0.9.
Friend's wedding is at 1 pm and then the reception is at 5:30 at Hale Koa the military recreation center hotel in Waikiki. So clinic is closed but will still spend a portion of the day with the same people but in civilian clothes rather than ACUs. Since I have to work 0600-1730 on Sat and am racing Sunday, will do Sat workout(s) tomorrow.
It looks like I am doing the Intermediate OS for now. We'll see how I feel next week.
Yesterday, I did the 3x1/2 and the 1 mile and felt ok at the end - although I did go to bed quite early. Today there was wonderful weather (sunny, mid 60s or so) for a ride. My wife joined me on the San Gabriel River Trail where I did 2x8' (2') @ .978 and .985 followed by 30' @ .826. Overall, we rode 75 minutes.
I am looking forward to tomorrow's rest!
Rubin
p.s. Does anyone else have trouble going between pages in the forum? When I access a thread, it comes up on p 1 if I have read everything, or on the latest entry otherwise but when I click to go to another page, it just spins...
tough ride today. managed all intervals at FTP and did 20' @ .83, but had some trainer issues. felt like i was pedaling squares and finally realized the tire kept slipping. hopped off a few times to try and quick fix and only got a squeaky tire for my effort. tire was almost flat at the end. 2nd tube in less than a month. i think i may just buy a new tire to eliminate that as the problem.
Waited until tonight to do the 2x8. Having done the run on Tuesday and Brick yesterday I wanted to spread out the work as much as possible while staying kinda sorta with the plan. They did not feel too bad. Got them done on target. Did 8 min warm up, got to the work and got off. 27 minutes total. Rather than ride for another 30 I ran an easy 4 miles. Just did not feel like riding the trainer any more and new that I would get some better work in running.
I too waited until this evening to do the Thursday bike (for various practical reasons). All day I worried about it a little bit since my legs were super stiff (and sore) from Tuesday night's soccer still. (You didn't see 90 minutes of soccer on your training page? You gotta sign up for the supah sokkah clinic!)
OK, well, it turned out pretty good! Started out a little low/slow, but got feeling ok/up-to-speed with ~10min warmup. First 8 min felt really good, so I actually did 11 on the second one. (Maybe should have pushed the watts, but this felt a little more conservative...cuz I could bail if I wanted). After a shower, most of my leg soreness is gone! Very strange, but I like it!
Had trouble holding back again tonight. Had to stare at Borg (my Joule) during both intervals to keep from really blowing the number out. For the final 40', I stopped looking and just pushed the peddles at a comfortably hard pace, one that I could run steady for an hour. Still had a lot left in the tank when I was done.
#1 @ NP 197, IF 1.079, VI 1.02 #2 @ NP 186, IF 1.019, VI 0.99 40' @ NP 167, IF 0.912, VI 1
Total 1:15:13 @ NP 167, IF 0.912, VI 1.07
I'm getting more convinced my AM test missed the mark. I'll keep going for a while longer before I retest.
Had CX computrainer class tonight. 24hrs post EN workout = legs are trashed
Main sets were 15" (150%) / 15" (50%) , 30" (140%) /30" (50%) 15" (155%), 15" (55%) 30" (145%) 30" (55%). Went into class a little early as I knew it was going to take a LONG time to get loose. The rest of the class did 85% and 30" surges for another 20' but I bailed with two races this weekend plus I was dying. I will enjoy the rest day that is fo sho
Up early today to get in Saturday's bike workout before heading out of town this afternoon, for the weekend. Getting up a 3:15 AM wasn't my favorite thing to do. Legs still sore from the Thursday bike, but I still was able to hit my power targets, just barely.
It was my first chance to just work on MS stuff and didn't do the full warmup. I was able to get done in 1 hour instead of 1:15-1:30. Very nice !
@steven....most likey yes. Was this your first "EN" method of testing? I think about 99.9% of the people booger the first test. Pacing this test takes a few tries before you really get it dialed in. You'll have plenty of chances to rerest. I would bump up my FTP a little bit and just work with until its time to test again. I found I have only X amount of test in my per year, mentally ,before I won't do them anymore. Its tough to get jazzed up for that 4-5 test in March. IMO.
Barely got to squeeze in the bike ride after work. Need to give myself more time to do the workout or become a morning person. Did both intervals at 0.96 , 0.98 . And then finished with 20' @z3 .
Bike week 2 started badly when I lost the only key to my garage/pain-cave and thought I was going to be forced into a 'run focus' until the locksmith came round. But thankfully my wife found the school bag which it had dropped into. Phew!
So first bike session was delayed until my Birthday:
3 x 8' with NP of 260W, 261W, 260W
Entire session: bTSS 84, followed by a rTSS of 27 for the run part.
Next day:
2 x 8' with NP of 260W, 261W - consistency or what?!
Entire session: bTSS 82
Both sessions with 10 min warm up (not included in the 60 min main set) with remainder of the hour in Z3 (211-224W)
I found them good sessions - tough but achievable. Must admit I really need a rest day today though.
Was behind did the thursday bike today. I was in a hurry did 2x6 (2'). It felt strong it was alot harder to get that heart rate up with no warm up first though.
Had to pull Saturday into Friday to accomodate the weekend schedule. Everyone is tearing it up and showing a lot of mental toughness in week two. Very helpful/motivating for me guys! I did hit all the targets, but the last Z3 and run was sluggish.....
I'm gonna try to do tomorrow's brick outside. Ready to hit the trainer again, but the weather is too good tomorrow.
Problem is that the guyz coming along aren't expecting the work intervals. I guess I can just prep them at the beginning and if they want to hammer along, great. And if not, I'll soft pedal in recovery mode back to them.
Uh, (raising hand slowly) I cheated yesterday and rode over 2 hours. We are having some unbelievable 70 degree weather and I just couldn't resist! I did my intervals and then a longer 85% one at the end. 42 miles, 2000 feet of climbing....am I in trouble?
Did Thursday's Bike today... yesterday's Bike session was taken up setting up my brand spanking new computrainer... Direction write well much? Frankenstein-like directions... Have to say though that now that I have it up and running despite losing a few more hairs that I could ill afford to lose... it is pretty freakin' awesome... Sooo many fun numbers to stare at on the screen and the real course videos do absolutely help the time fly by...
Interval 1: 221w (.974) Interval 2: 223w (.976)
Then did the rest at 195w (.862) but cut it short given that I did it right next to tomorrow/Sun...
Saturday bike/run today as tomorrow is a long work day and then racing Sunday. FTP 146, 2 X 8 at 154, 153 and then Z3 124 with 15" at 131 and 10" at 125. Ran on treadmill at Z2 for 7.5" and Z3 for 7.5" to finish watching Disneynature Earth. Blueray is a beautiful thing. Have good workouts tomorrow fellow EN peeps(it's still Friday where I am)
Conferance all day today so had to get on bike before 5:30 ( I guess I shouldn't have stayed out until midnight last night) I must have been in a daze because 2 X10's seemed to go by fairly quickly 1) 251 2) 252 Finished up 75 minute bike and hit the roads for a 28 min run.
I think staying awake at this confernce will be a greater challenge than completeing my workout this morning.
Did 2x10@230 watts and 15@205 watts. The ride felt good but I feel like I'm having trouble calibrating my Computrainer. It just hasn't been feeling right. I need to play with it some more.
Supposed to run 15 minutes as MP (6:49) out and HMP (6:32) back. I felt great and ended up with my first mile at 6:29. I just turned around and dialed the second mile back to 6:39 cutting the run a little short at 13:08. I still can't believe that I'm running as well as I am. after an "off" year.
It was just too nice out to pass up the group ride this am (I know these gorgeous Sat mornings will come to an end soon). Didn't hit the intervals but I know that I worked my butt off to hang with the faster group today. I did take off on my run about 2 mins after the ride.
Ride: 1:04:31 21.61 mi NP 200 IF 0.952 Run: 15:09 2.01 mi 7:39/7:30 *still not hitting goal pace on 2nd half* AvgHR 168
Came off the bike spent and quads hurting :{....Hit all the zones though and was happy. Run was tough for me today. MP felt good but developed some lower back pain on the run....not sure what that was all about for it is new...core is strong as bull maybe need more. Second half at HMP really sucked....I had to slow down and speed up but finished strong. Then sat in the hot tub and damn near passed out. Ahhhhhhhh home now getting ready for the Iowa game....Nothing like chocolate milk and Power Bar Energy bites along with a 60 gram tropical fruit wheybolic Protein shake......
Fun brick today! I crushed the workout in the pain cave while watching the bike portion of Clearwater. All systems go...no problems with leg, calves or back! Yippee!
Legs sure felt good'n'used afterwards... 22' warm-up 1st 8': 223W (IF 1.075), 85RPM 2nd 8': 215W (IF 1.039), 84RPM - I was a bit distracted by the climax of "The Bourne Ultimatum" 1st 15': 180W (IF 0.870), 91RPM 2nd 15': 173W (IF 0.834), 86 RPM - switched from 3rd to 4th gear for this inverval Total bike 1:15, 177W (IF 0.857), TSS 91 Run: 8' @ 7:28 pace 8.0MPH (Z2), 7.5' @ 6:54 pace 8.6MPH (a bit above Z3), TSS 22.2
I did my long workout for the week. Like an idiot I hit the wrong button on the computrainer and lost all of the workout data.
I had been thinking the workouts had been too easy--maybe I should increase my threshold... Not after today. Workout--3X3' (1') @ Z4, 2X8' @ Z4, 2X15' (2') @ Z3.
As I was hitting the first set of 3 minute at threshold, I could feel that lactic acid in my legs. I was thinking to myself, "self this isn't good." However, I did the workout and sucked it up.
As I did my brick on the treadmill (I hate the treadmill), my right ankle was tighening up. I cut the run down Z1/Z2 for15 minutes and stretched a couple of times.
Comments
FTP 146, 2 X 8 at 156, 155 for IF of 1.06. Z3 top end 124, 19 min at 131, IF 0.9.
Friend's wedding is at 1 pm and then the reception is at 5:30 at Hale Koa the military recreation center hotel in Waikiki. So clinic is closed but will still spend a portion of the day with the same people but in civilian clothes rather than ACUs. Since I have to work 0600-1730 on Sat and am racing Sunday, will do Sat workout(s) tomorrow.
It looks like I am doing the Intermediate OS for now. We'll see how I feel next week.
Yesterday, I did the 3x1/2 and the 1 mile and felt ok at the end - although I did go to bed quite early. Today there was wonderful weather (sunny, mid 60s or so) for a ride. My wife joined me on the San Gabriel River Trail where I did 2x8' (2') @ .978 and .985 followed by 30' @ .826. Overall, we rode 75 minutes.
I am looking forward to tomorrow's rest!
Rubin
p.s. Does anyone else have trouble going between pages in the forum? When I access a thread, it comes up on p 1 if I have read everything, or on the latest entry otherwise but when I click to go to another page, it just spins...
darn, I wish I had read this BEFORE doing the 6'x6 yesterday. Darn near kicked my butt!!!!
Waited until tonight to do the 2x8. Having done the run on Tuesday and Brick yesterday I wanted to spread out the work as much as possible while staying kinda sorta with the plan. They did not feel too bad. Got them done on target. Did 8 min warm up, got to the work and got off. 27 minutes total. Rather than ride for another 30 I ran an easy 4 miles. Just did not feel like riding the trainer any more and new that I would get some better work in running.
1st 8min: 186 (.997 IF) avg cadence 94
2nd 8min: 181 (.971 IF) avg cadence 93
last 18min: 152 (.815 IF) avg cadence 93
Hit the targets, but still trying to figure out the gearing and cadence. I'm wondering if I should drop to cadence of 85-88 and into a tougher gear?
Looking forward to this weekend!
I too waited until this evening to do the Thursday bike (for various practical reasons). All day I worried about it a little bit since my legs were super stiff (and sore) from Tuesday night's soccer still. (You didn't see 90 minutes of soccer on your training page? You gotta sign up for the supah sokkah clinic!
)
OK, well, it turned out pretty good! Started out a little low/slow, but got feeling ok/up-to-speed with ~10min warmup. First 8 min felt really good, so I actually did 11 on the second one. (Maybe should have pushed the watts, but this felt a little more conservative...cuz I could bail if I wanted). After a shower, most of my leg soreness is gone! Very strange, but I like it!
Int # 1: 8 min @ 1.04
Int #2: 11 min @ 1.06
Int #3: 25 min @ 0.91
Overall: 60 min @ 0.92, 85 TSS
http://connect.garmin.com/activity/56375469
Had trouble holding back again tonight. Had to stare at Borg (my Joule) during both intervals to keep from really blowing the number out. For the final 40', I stopped looking and just pushed the peddles at a comfortably hard pace, one that I could run steady for an hour. Still had a lot left in the tank when I was done.
#1 @ NP 197, IF 1.079, VI 1.02
#2 @ NP 186, IF 1.019, VI 0.99
40' @ NP 167, IF 0.912, VI 1
Total 1:15:13 @ NP 167, IF 0.912, VI 1.07
I'm getting more convinced my AM test missed the mark. I'll keep going for a while longer before I retest.
Had CX computrainer class tonight. 24hrs post EN workout = legs are trashed
Main sets were 15" (150%) / 15" (50%) , 30" (140%) /30" (50%) 15" (155%), 15" (55%) 30" (145%) 30" (55%). Went into class a little early as I knew it was going to take a LONG time to get loose. The rest of the class did 85% and 30" surges for another 20' but I bailed with two races this weekend plus I was dying.
I will enjoy the rest day that is fo sho
Entire workout (182 watts):
Duration: 1:14:09
Work: 815 kJ
TSS: 93.9 (intensity factor 0.872)
Norm Power: 211
VI: 1.15
Up early today to get in Saturday's bike workout before heading out of town this afternoon, for the weekend. Getting up a 3:15 AM wasn't my favorite thing to do. Legs still sore from the Thursday bike, but I still was able to hit my power targets, just barely.
It was my first chance to just work on MS stuff and didn't do the full warmup. I was able to get done in 1 hour instead of 1:15-1:30. Very nice !
@steven....most likey yes. Was this your first "EN" method of testing? I think about 99.9% of the people booger the first test. Pacing this test takes a few tries before you really get it dialed in. You'll have plenty of chances to rerest. I would bump up my FTP a little bit and just work with until its time to test again. I found I have only X amount of test in my per year, mentally ,before I won't do them anymore. Its tough to get jazzed up for that 4-5 test in March. IMO.
Did both intervals at 0.96 , 0.98 . And then finished with 20' @z3 .
Ah, here you all are! (Damned iPhone screens!)
Bike week 2 started badly when I lost the only key to my garage/pain-cave and thought I was going to be forced into a 'run focus' until the locksmith came round. But thankfully my wife found the school bag which it had dropped into. Phew!
So first bike session was delayed until my Birthday:
3 x 8' with NP of 260W, 261W, 260W
Entire session: bTSS 84, followed by a rTSS of 27 for the run part.
Next day:
2 x 8' with NP of 260W, 261W - consistency or what?!
Entire session: bTSS 82
Both sessions with 10 min warm up (not included in the 60 min main set) with remainder of the hour in Z3 (211-224W)
I found them good sessions - tough but achievable. Must admit I really need a rest day today though.
2x10 then 25 minutes at z3
Went well, legs were slow to warm up after the first interval I started feeling my oats.
Interval 1:
Duration: 10:06
Work: 159 kJ
TSS: 17.3 (intensity factor 1.015)
Norm Power: 262
VI: 0.99
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.647 mi
Min Max Avg
Power: 52 323 263 watts
Cadence: 72 110 90 rpm
Speed: 23.8 28.9 27.5 mph
Pace 2:05 2:31 2:11 min/mi
Crank Torque: 51 321 248 lb-in
Interval 3:
Duration: 10:36
Work: 171 kJ
TSS: 19.1 (intensity factor 1.039)
Norm Power: 268
VI: 0.99
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.832 mi
Min Max Avg
Power: 176 372 270 watts
Cadence: 76 102 89 rpm
Speed: 25 29.1 27.3 mph
Pace 2:04 2:24 2:12 min/mi
Crank Torque: 167 370 255 lb
z3:
Duration: 24:13 (25:07)
Work: 299 kJ
TSS: 26.8 (intensity factor 0.824)
Norm Power: 213
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 11.074 mi
Min Max Avg
Power: 0 309 206 watts
Cadence: 34 134 89 rpm
Speed: 0 32.7 27.4 mph
Pace 1:50 0:00 2:11 min/mi
Crank Torque: 0 536 198 lb-in
Tonight is date night.
Had to pull Saturday into Friday to accomodate the weekend schedule. Everyone is tearing it up and showing a lot of mental toughness in week two. Very helpful/motivating for me guys! I did hit all the targets, but the last Z3 and run was sluggish.....
Problem is that the guyz coming along aren't expecting the work intervals. I guess I can just prep them at the beginning and if they want to hammer along, great. And if not, I'll soft pedal in recovery mode back to them.
Any experience with this? Any tips?
Uh, (raising hand slowly) I cheated yesterday and rode over 2 hours. We are having some unbelievable 70 degree weather and I just couldn't resist! I did my intervals and then a longer 85% one at the end. 42 miles, 2000 feet of climbing....am I in trouble?
Interval 1: 221w (.974)
Interval 2: 223w (.976)
Then did the rest at 195w (.862) but cut it short given that I did it right next to tomorrow/Sun...
Brick done:
Z4 reps @ NP 261W & 258W, Z3 reps both @ NP 217W.
Entire workout with brick run = bTSS of 84 and rTSS of 24. Felt good after the rest day.
Gotta do my chores now
Conferance all day today so had to get on bike before 5:30 ( I guess I shouldn't have stayed out until midnight last night) I must have been in a daze because 2 X10's seemed to go by fairly quickly 1) 251 2) 252 Finished up 75 minute bike and hit the roads for a 28 min run.
I think staying awake at this confernce will be a greater challenge than completeing my workout this morning.
Did 2x10@230 watts and 15@205 watts. The ride felt good but I feel like I'm having trouble calibrating my Computrainer. It just hasn't been feeling right. I need to play with it some more.
Supposed to run 15 minutes as MP (6:49) out and HMP (6:32) back. I felt great and ended up with my first mile at 6:29. I just turned around and dialed the second mile back to 6:39 cutting the run a little short at 13:08. I still can't believe that I'm running as well as I am. after an "off" year.
Second 8': 201w (IF 1.002)
HR about 20 BPM too low still. I'm considering bumping up the power zones by 5 watts to see what happens.
Similar results for the 15' intervals.
Run felt great and I think those zones are right on. A little frosty out there but sunny and blue sky. Very nice.
Ride: 1:04:31 21.61 mi NP 200 IF 0.952
Run: 15:09 2.01 mi 7:39/7:30 *still not hitting goal pace on 2nd half* AvgHR 168
22' warm-up
1st 8': 223W (IF 1.075), 85RPM
2nd 8': 215W (IF 1.039), 84RPM - I was a bit distracted by the climax of "The Bourne Ultimatum"
1st 15': 180W (IF 0.870), 91RPM
2nd 15': 173W (IF 0.834), 86 RPM - switched from 3rd to 4th gear for this inverval
Total bike 1:15, 177W (IF 0.857), TSS 91
Run: 8' @ 7:28 pace 8.0MPH (Z2), 7.5' @ 6:54 pace 8.6MPH (a bit above Z3), TSS 22.2
I had been thinking the workouts had been too easy--maybe I should increase my threshold... Not after today. Workout--3X3' (1') @ Z4, 2X8' @ Z4, 2X15' (2') @ Z3.
As I was hitting the first set of 3 minute at threshold, I could feel that lactic acid in my legs. I was thinking to myself, "self this isn't good." However, I did the workout and sucked it up.
As I did my brick on the treadmill (I hate the treadmill), my right ankle was tighening up. I cut the run down Z1/Z2 for15 minutes and stretched a couple of times.