I was chasing Trent's 19:30. Just didn't have it this morning.
Everyone's killing it! Nice work by all.
@BobA - Monster numbers. Can't wait to see what you do outdoors. @Aaron - Way to suck it up and get it done. I'm feeling the fatigue too. @Dave - I need to get outside one of these days for my mental health.
Matt,
Thanks for your post this morning. Knowing I wasn't the only one heading down to the cave to suffer at that time help get me off my butt and moving.
Way excited cause my FTP is 171 and I tore it apart today. I have to tell you the run was a disaster but I will try and make up for it with intervals tomorrow.
It really felt like something clicked with my body on Thursday. The workouts don't hurt any less, but I definitely was able to push through it. I'm finding myself thinking about the bike and run tests already.
**Question for the crew: I listened to the week 3 podcast and CoachP said to follow % so as not to die after 1st rep. I'm finding I can push harder than my test 100% (210w) so.... do I stay at 100% as my hard ceiling or push?
It really felt like something clicked with my body on Thursday. The workouts don't hurt any less, but I definitely was able to push through it. I'm finding myself thinking about the bike and run tests already.
**Question for the crew: I listened to the week 3 podcast and CoachP said to follow % so as not to die after 1st rep. I'm finding I can push harder than my test 100% (210w) so.... do I stay at 100% as my hard ceiling or push?
Matt, first of all great job getting it done. As for your question, I say you push a little as long as you are not only getting this workout done but the next workouts as well. What is probably happening is that you are getting used to the work as well as you may not have tested completely correct. That is no fault of your own, most people bugger their first tests. In a few weeks you will test again and should see these gains in that test.
We have a good weather streak here in VA. Got outside again today. Could definitely tell the legs weren't fresh, having biked yesterday, but got it done. Chain dropped in the middle of the second z4 interval. Arg! Did 30' 'always pushing' on rolling terrain pushing for z3 work.
Question: How important is it to make the z2/z3 pace targets for the brick run? I find I'm having trouble with that.
Almost carbon copy of thursday bike session today... except RPE was much higher... felt like bailing a few times, but talked myself out of it...may be getting a touch ahead of myself, but like others I feel like my "First ever indoor FTP test" was light...
1X10: 241 (1.06) vs 238 on Thursday 1X10: 239 (1.051) vs 240 on Thursday 1x30: 196 (.865) vs 195 on Thursday
total 1:01:24, 212W (.936) vs... the exact same 212W on Thursday
Got the brick done tonight. I was worried given that yesterday's bike was really hard, but today was the easiest bike i've ever done. kept looking at the pm and and it was always over. ended up with intervals at IF of 1.05, but definitely could have been harder. the run felt good as well. so now the question becomes, did the thursday rest day just take a little longer to kick in or does my theory of rest days not working for me explain it? i guess i'll have to play with that answer some more.
This triathlon stuff is hard when you actually train for it. Int bike FTP 146, total 1 hr 20 at NP 141, IF 0.968. I'm getting the idea that i should have done some pre-OS riding so i wouldn't have bit it so hard on the first test. 2 X 10 at NP 167, 169 IF 1.145, 1.158. 2 X 15 at NP 146, 135 IF 0.998, 0.924.
Run felt icky to start.Z2 pace 9:33, Z3 pace 9:15 with actual 10" at 9:15, then 10" at 8:58 and then another 1.4 mi to get home for total 3.6, pace 9:40.
My challenge is going to be consistency. Over the course of the 20 weeks, we should do close to 60 rides. Last OS I did 26 rides of any kind before exiting to the IM SG build up and I suspect that I hit about the same or a little worse on the run frequency. I've done well so far with only missing one ride the first week and I'm hoping that frequent poster thing will keep me accountable when it gets tough with 13-14 hour work days or worse 30 hour days and what not. Thanks team-mates
Did the brick yesterday, felt great! I don't know if I'm getting stronger, or if watching my husband playing the new Castlevania (awesome, by the way!) has some sort of special adaptive powers ... but the ride felt great.
11' warmup
2x8' at 95-100% (IF = 1.024, 1.009)
2x 15' @ 80-85% (IF = 0.869, 0.862)
Run paces were off -- I went out too hard, but that's okay.
I was a little concerned going into this workout. Thursday's ride was tough. I hit my intervals, but my quads had that burning pinpoint feeling from almost the very beginning. Yesterday's ride was no problem. Work works, I guess!
Since I had to be in a gym either watching,reffing or coaching basketball on Saturday from 8:15-4:00 I knew I had to get the bike/run workout in early. I was on the bike at 5:30 for my 2X 12's followed by a 25 min brick.
I've always been an early riser and do most of my workouts early but this OS I'm finding it is taking longer to get the body going. I guess as we get older this is not so unusual, any other of you late 40's- 50 year olds finding this to be true?
2 X 12's were 255 and 259 2 X 15's were 215 and 211 Was harder today to get the watts up and holding the 80-85% was quite challenging, but the run actually felt pretty good. Was so happy to get this one done early. Legs certainly were tired reffing those 2 games though.
Did my brick today. Legs were feeling yesterday. The 2x12 were weaker than I would have liked. Had some brief child supervision related breaks in there. The 15's were fine, do not want to say easy but felt kinda moderate hard, not much worse. Run was easy peasy.
1 x12:
Duration: 12:05
Work: 207 kJ
TSS: 19.2 (intensity factor 0.976)
Norm Power:293
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.299 mi
Elevation Gain: 22 ft
Elevation Loss: 21 ft
Grade: 0.0 % (1 ft)
MinMaxAvg
Power: 0401285 watts
Cadence: 3010695 rpm
Speed: 4.526.821.3 mph
Pace 2:1413:252:49 min/mi
Hub Torque: 0128 lb-in
Altitude: -303-301-302 ft
Crank Torque:0517254 lb-in
2 x 12:
Duration: 12:36
Work: 219 kJ
TSS: 20.2 (intensity factor 0.982)
Norm Power:295
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.547 mi
Elevation Gain: 26 ft
Elevation Loss: 25 ft
Grade: 0.0 % (1 ft)
MinMaxAvg
Power: 0426290 watts
Cadence: 3010796 rpm
Speed: 8.931.321.7 mph
Pace 1:556:422:46 min/mi
Hub Torque: 0128 lb-in
Altitude: -299-295-297 ft
Crank Torque:0712253 lb-in
Lap 6:
Duration: 15:01
Work: 226 kJ
TSS: 18.6 (intensity factor 0.862)
Norm Power:259
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.095 mi
Elevation Gain: 37 ft
Elevation Loss: 24 ft
Grade: 0.1 % (13 ft)
MinMaxAvg
Power: 0368251 watts
Cadence: 3010290 rpm
Speed: 8.926.820.4 mph
Pace 2:146:422:57 min/mi
Hub Torque: 0117 lb-in
Altitude: -297-283-291 ft
Crank Torque:0638234 lb-in
Lap 8:
Duration: 15:03
Work: 238 kJ
TSS: 20.5 (intensity factor 0.904)
Norm Power:271
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.227 mi
Elevation Gain: 35 ft
Elevation Loss: 29 ft
Grade: 0.0 % (7 ft)
MinMaxAvg
Power: 0435264 watts
Cadence: 3011292 rpm
Speed: 8.929.120.9 mph
Pace 2:046:422:52 min/mi
Hub Torque: 0127 lb-in
Altitude: -283-275-278 ft
Crank Torque:0744241 lb-in
Ready to put a good hard effort into doing as little as possible for the rest of the day!
I've always been an early riser and do most of my workouts early but this OS I'm finding it is taking longer to get the body going. I guess as we get older this is not so unusual, any other of you late 40's- 50 year olds finding this to be true?
Bob - my warm-ups are key now. Even with them, my first rep is a challenge getting into the Z4. Although I think it is age, for me it is also flexibility and I get a good stretch during the rest interval after the first rep.
Bottom Line: yeah, I think it is normal.
Got in Saturday's wko this morning. Key note: yesterday I watched RnP's OS podcast about overtraining. It certainly played out today. I really smoked yesterday's run wko and paid for it today. For the first 10' bike at Z4, I couldn't get past Z3. I was fine for the rest of the wko and kept to my established run Z2 and Z3 pace (not HR). I can truly say, "I got it".
Got my workout done today while watching some college BB, find it helps me stay on the trainer for longer in Z3. Worked well, got in 45 minutes of Z3 plus my 2x10s. Happy that I was able to hit them after feeling a bit under the weather towards the end of the week and having to skip a few workouts. Nice to see everyone getting it done!
I'm a day off because of travel last week. Finally got WKO+, but not getting split data (converting files from CompuTrainer to WKOP+...don't think I can mark splits/laps in CT). Here's my Brick results:
22min warm up + 2x10'(3') @ ;Z4 (185) + 2x15'(2) @ ;Z3 (157) + 20 min Z2 (8:27) out + Z3 (8:07) back
I hit my splits almost dead on for the run (even though I had a nasty headwind going out.)
Comments
Matt,
Thanks for your post this morning. Knowing I wasn't the only one heading down to the cave to suffer at that time help get me off my butt and moving.
Glad I could help.
Interval 7:
Duration: 10:01
Work: 109 kJ
TSS: 18.6 (intensity factor 1.054)
Norm Power: 180
Interval 9:
Duration: 10:00
Work: 114 kJ
TSS: 20.3 (intensity factor 1.103)
Norm Power: 189
Interval 11:
Duration: 15:01 (15:02)
Work: 135 kJ
TSS: 19.5 (intensity factor 0.884)
Norm Power: 151
Interval 13:
Duration: 15:01
Work: 138 kJ
TSS: 21.3 (intensity factor 0.922)
Norm Power: 158
Entire workout (141 watts):
Duration: 1:21:36 (1:21:48)
Work: 691 kJ
TSS: 111.9 (intensity factor 0.91)
Norm Power: 156
VI: 1.1
Pw:HR: -5.65%
Pa:HR: 1.72%
Distance: 23.025 mi
Got my brick in after morning work.
2x10 1.031, 1.042
2x15 0.823, 0.829
2'30" transition
2x10 1.025, 1.012
It really felt like something clicked with my body on Thursday. The workouts don't hurt any less, but I definitely was able to push through it. I'm finding myself thinking about the bike and run tests already.
**Question for the crew: I listened to the week 3 podcast and CoachP said to follow % so as not to die after 1st rep. I'm finding I can push harder than my test 100% (210w) so.... do I stay at 100% as my hard ceiling or push?
Matt, first of all great job getting it done. As for your question, I say you push a little as long as you are not only getting this workout done but the next workouts as well. What is probably happening is that you are getting used to the work as well as you may not have tested completely correct. That is no fault of your own, most people bugger their first tests. In a few weeks you will test again and should see these gains in that test.
2x10 @ 0.987, 0.997; Cd 82, 81
3x15 @ 0.862, 0.878, 0.915; Cd 85, 86, 88
Total bike - 1:28:13 @ 0.87, Cd 80
Run - 10:00 @ 7:49; 10:00 @ 7:30
Total 20:00 @ 7:40 for 2.61 mile, HR 172, Cd 85
No problems on the bike but the last 5 on the deadmill were tough.
Question: How important is it to make the z2/z3 pace targets for the brick run? I find I'm having trouble with that.
1X10: 241 (1.06) vs 238 on Thursday
1X10: 239 (1.051) vs 240 on Thursday
1x30: 196 (.865) vs 195 on Thursday
total 1:01:24, 212W (.936) vs... the exact same 212W on Thursday
Hit my run zones comfortably. 8:51 out, 8:37 back
Tucker, thanks for the advice. I'll keep pushing then.
Run felt icky to start.Z2 pace 9:33, Z3 pace 9:15 with actual 10" at 9:15, then 10" at 8:58 and then another 1.4 mi to get home for total 3.6, pace 9:40.
My challenge is going to be consistency. Over the course of the 20 weeks, we should do close to 60 rides. Last OS I did 26 rides of any kind before exiting to the IM SG build up and I suspect that I hit about the same or a little worse on the run frequency. I've done well so far with only missing one ride the first week and I'm hoping that frequent poster thing will keep me accountable when it gets tough with 13-14 hour work days or worse 30 hour days and what not. Thanks team-mates
Lynne
Did the brick yesterday, felt great! I don't know if I'm getting stronger, or if watching my husband playing the new Castlevania (awesome, by the way!) has some sort of special adaptive powers ... but the ride felt great.
11' warmup
2x8' at 95-100% (IF = 1.024, 1.009)
2x 15' @ 80-85% (IF = 0.869, 0.862)
Run paces were off -- I went out too hard, but that's okay.
I was a little concerned going into this workout. Thursday's ride was tough. I hit my intervals, but my quads had that burning pinpoint feeling from almost the very beginning. Yesterday's ride was no problem. Work works, I guess!
Actually looking forward to today's run!
csb
Since I had to be in a gym either watching,reffing or coaching basketball on Saturday from 8:15-4:00 I knew I had to get the bike/run workout in early. I was on the bike at 5:30 for my 2X 12's followed by a 25 min brick.
I've always been an early riser and do most of my workouts early but this OS I'm finding it is taking longer to get the body going. I guess as we get older this is not so unusual, any other of you late 40's- 50 year olds finding this to be true?
2 X 12's were 255 and 259 2 X 15's were 215 and 211 Was harder today to get the watts up and holding the 80-85% was quite challenging, but the run actually felt pretty good. Was so happy to get this one done early. Legs certainly were tired reffing those 2 games though.
Did my brick today. Legs were feeling yesterday. The 2x12 were weaker than I would have liked. Had some brief child supervision related breaks in there. The 15's were fine, do not want to say easy but felt kinda moderate hard, not much worse. Run was easy peasy.
Got in Saturday's wko this morning. Key note: yesterday I watched RnP's OS podcast about overtraining. It certainly played out today. I really smoked yesterday's run wko and paid for it today. For the first 10' bike at Z4, I couldn't get past Z3. I was fine for the rest of the wko and kept to my established run Z2 and Z3 pace (not HR). I can truly say, "I got it".
I'm a day off because of travel last week. Finally got WKO+, but not getting split data (converting files from CompuTrainer to WKOP+...don't think I can mark splits/laps in CT). Here's my Brick results:
22min warm up + 2x10'(3') @ ;Z4 (185) + 2x15'(2) @ ;Z3 (157) + 20 min Z2 (8:27) out + Z3 (8:07) back
I hit my splits almost dead on for the run (even though I had a nasty headwind going out.)
Bike Total (147 watts)
My Sunday run was a 5K race on Saturday. So I did the bike/run today - still on the Intermediate plan...
Rubin
bike was strong and all zones hit as prescribed, for the 75'.
2x12 264, 274
28 minutes @ 85% 220 watts
Entire workout (226 watts):
Duration: 1:06:28 (1:08:23)
Work: 900 kJ
TSS: 94.7 (intensity factor 0.931)
Norm Power: 240
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 28.719 mi
Min Max Avg
Power: 0 389 226 watts
Cadence: 32 125 86 rpm
Speed: 0 33.3 25.9 mph
Pace 1:48 0:00 2:19 min/mi
Crank Torque: 0 801 222 lb-in