Week 3 bike and brick
My schedule dictates starting a day ahead of the regular schedule. Felt good today for the 3x10's
10' warmup
3x10' 95-100%(241/243/248) with 3' easy
10' 80-85%(208)
1' cooldown
Warmup/cooldown/easy ~158
The 3 min rest and doing them after a break on the weekend seemed to make them easier than the end of last week.
Still hitting the numbers.
Running rehab coming along pretty well.
Cheers
Ian
0
Comments
I seem to recall this coming up last year. I think the 3x10 is wrong. Are you on the intermediate plan? I think it should be 2x10.
I'm on the advanced and my workout tomorrow is 2x12.
Finally, after using the 310xt for a couple of months, have this Garmin figured out. I set a data field on "lap power" and the lap on 1 mile, and I'm hitting the numbers almost right on the dot. Pnorm of 167, 168, 168. It was frustrating trying to hit the numbers that jump around so much on the "power" data field, but the lap average smooths it out.
I'll be gone for wedding this weekend, so wanted to get a head start on the week. I'll try and jam everything in four days.
Every once in awhile, I like to go for broke, let it all hang out.
22' @ .97
3' Recovery
2 X 12' @ 107% & 104%
Entire workout (220 watts):
Duration: 1:00:50
Work: 803 kJ
TSS: 95.2 (intensity factor 0.969)
Norm Power: 234
VI: 1.07
@Neill - Good job on the 3x10' - that's what I am planning to do tomorrow even if maybe 2x10' seems more like the intended pattern. I've been setting up my 310XT to view Lap Time, PWR, Lap PWR, and cadence.
Maybe I should go to bed early to be better rested for Week 3.
Rubin
I'm on the beginner plan and had 3x8's this AM. Good ride, had to drop some Z3 time to get the full run time on the dreadmill. Early day in the office today.
Question for you guys, I'm on the beginner outseason plan as this is my first outseason coming off my first year of tri and endurance sports racing. So far the workouts have been pretty easy. Should I switch to Intermediate or stick with the beginner? Is the hard work yet to come?
Agree Chris that 12' way longer than 8', especially that 2nd 12'. Feeling the mental aspect taking a more prominent role in getting through these intervals.
Did 2x12@230 watts. Skipped the 85% and ran 3.5 miles in 24 minutes with 3x20" strides. The bike intervals felt plenty hard to me but the run felt great.
Dang, I should have checked in here before I did my workout! 3x10 followed by an easy 25 min run. I donated blood yesterday so that didn't make the bike any easier, but the run was cake.
18' warmup
10' @ 223W, IF 1.077, 87RPM
10' @ 219W, IF 1.058, 87RPM
15' @ 179W, IF 0.865, 88RPM
Total bike 60' @ 185W, IF 0.895, 84RPM, TSS 80.2
Run 30' @ 8:36 pace (8:18 NGP), IF 0.767, HR 136, cadence 87, TSS 33.0
Team, I felt good on the bike this morning. Ran 4 miles afterwards (but Garmin battery died at the 1.5 mile point.)
Now that we have the two week warmup out of the way, it's time to roll up the sleeves and get busy! Good luck to all today!
Entire workout (218 watts):
@Hayes, time to stop sandbagging and bump the FTP... 22' at almost FTP, then 2 x 12 at more then 5% over FTP.
I nailed the 2 x 12' sitting up and then finished out an hour with 18' at 85% in the aerobars. The 30' EP run was really easy as I actually stuck to EP for once and did 6 strides.
Did my swim yesteday followed by a heavy leg lift day and then did my 25 minute easy run with strides also. So when I woke this am I was feeling a little tired in the legs. Nailed the second ten minutes and was ahead of my FTP but the first 10 minutes I really struggled.
Not sure if I had to do another ten minute set it would have been pretty.
The pain cave was alive and moving. There are four of us that are doing this plan so it is fun to push each other to the brink of cardiac arrest.
@Dusty- I think the Beginner workouts are generally used if you are coming off an injury or really really starting off. If you are finding the workouts too easy switching it up to Intermediate should be ok. Just know that everyone finds the start "easy" and it gets harder as it goes along. But, if it's TOO easy then you should probably switch
Way to get it done everyone!
@Hayes - I don't care what anybody says - those are some damn nice stats bro!
Now, go ahead and bump it a few!
SS
10' @ 161W, IF 0.98
10' @ 165W, IF 1.00
15' @ 141W, IF 0.85
Next up, a power walk to the park with the puppy!
Woof!
You are correct Matt this did come up last year. I seem to recall a little dustup about it as well. 2 x 10" sounds a lot better to me after I did the 3 x 10' last year. Thanks Matt.
Great job everyone. I haven't done mine yet; hmm...3x10 as planned or 2x10...
question: now that i have the PM, should i retest or should i just wait until week 8?
on to the workout: i did the 3x10 monday night as i have something going on tonight.
bike (on trainer)
5' WU
10' @ z4, avg HR 148
10' @ z4, avg HR 148
10' @ z4, avg HR 151
8' @ z3, avg HR 133
2' CD
http://connect.garmin.com/splits/56911896
run (on treadmill)
25' @ z1, avg HR 155, pace 8:57
http://connect.garmin.com/splits/56911897
actually felt strong during the last 10' interval which means i don't think i pushed myself hard enough during the initial bike test. regardless, i feel stronger today than i did yesterday. that's all i can ask for.
1st 10' @ 1.016
2nd 10' @ .988
15' @ .831
Not sure what thread was talking about the 80-85% stuff but yes it is more mental than anything.
@Chris Martin, you can do the 3 sets and it won't kill you, but I wouldn't do them just because they were written that way.
1X10: 235 (1.034)
1X10: 236 (1.038)
1X30: 193 (.854)
60 min total: 202 (.917)
Cruised the run. Felt strong throughout both workouts. Gonna put this effort in the "happy place" bucket in my head for recall in darker moments down the road.