Week 4 bike
As per modified schedule did Tuesday's workout today:
10' warmup (169)
2x12' 95-100% FTP (245/246)with 4' easy (164/163)
15' 80-85% FTP (206)
3' cooldown (163)
Entire workout .88 RI
Legs felt a little slow to warmup after standing around 6 hrs cheering on some friends at Philly marathon and a longish drive home courtesy of traffic by Exit 7 on the NJTP but got it done.
Cheers
Ian
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Was in Baltimore from Thursday evening to Sunday afternoon for a friends wedding. My liver is glad to be back. Pretty pumped with today's workout. Two weeks until state champs.
The advanced plan called for a 2 X 15' (4') was not jazzed to see that on the calendar cause I know what the next step is....
Called up Grooveshark and universal sports and some European CX races and went to work.
26' @ .95 , 4' Recovery , Mainset of 2 X 15' both at 1.03' . I turned the 15' into over/unders. You ride @ FTP and throw in surges up to V02max for 20" or so and recover back @ FTP. I want some CX specific sets....
Entire workout (216 watts):
Duration: 1:11:58
Work: 981 kJ
TSS: 110.8 (intensity factor 0.961)
Norm Power: 240
VI: 1.06
No brick run due to forgetting to take my running shoes to work. I'll tack on a run tomorrow. I'm doing a bike focus early this week, then run focus over the weekend to give my tight hamstring a break, and not have to take the bike to Thanksgiving. I did convince my family to bike the C&O canal over the holiday weekend!
Good bike this morning, 2x12 @ .99 and .988 followed by an easy 15 min run. I finally set up a fan in my pain cave/garage so I'm no longer dripping in sweat at the end of the workout.
Got the 2x15' done today but no run. Looking forward to riding outside Thursday - my indoor numbers are crap. That said, today was probably the best indoor ride I've had so far.
Not real pretty but got it done. 6 minutes w/u and got right to it. Came through the first one at 301, the second was weaker at 292. Some good work in regardless. 15 minutes was not as bad as I thought it might be. Was not sure how to do strides on the TM so after 5 minutes easy I did 7 x 1 min at 7:30/1 min at 6:00 pace. Idea was to keep loose for Thursday am.
Think I will go to masters tonight and maybe the Thurs bike intervals tomorrow.
Did my 2x15 this morning at 241 and 242 watts. Skipped the 85% but ran 3 miles in 24 minutes. Skipped the strides too. Just felt like running easy.
Got track tonight!!! To quote Ricky Bobby "I wanna go FAST!"
The entire ride was 1:01:21 with a TSS of 79.2 and IF of .884
We did the ten minute warm up and here we just talk and visit about issues. We dont push or hit any numbers here. We then did the 3x3 and kept our power in the 80-85% range.
2x12: Number 1 was with a Norm power of 175, TSS 20.9 and IF of 1.022. Average HR was 156 and cadence of 80.
Number 2 was with a Norm power of 176, TSS 21.2, and IF of 1.028. Average HR was 157 and cadence of 78.
Ten minutes left to make an hour I ended up riding at IF .85 with a norm power of 145. Felt really easy and I wanted to push it but knew I had to run afterwards.
My weight kind of got out of control so when I run I have been having some lower back issues. I am hammering home the body composition part and by March 20th have a goal to weigh 160.
Well off to South Dakota to the in laws. Packing up the pain cave and taking it with me.
2x12 this morning and, due to travel and a Turkey Trot, I gotta do it again tomorrow. Ugh.
2x12@FTP210: 1.035, 1.046
1x15: .844
1x14:45@goal8:49 actual 8:27
Then 20 min easy run. Boy do I like those easy runs. All the rest of the week I am running in Z3 and Z4 which is MUCH harder than the easy zone.
Strides went pretty good.
Happy training
12' @ 172W, IF: 0.997
12' @ 175W, IF: 1.013
12' @ 144W, IF: 0.833
Total bike: 1:00:00 @ 151W, IF: 0.873
Run 15' @ Z1 including 5 x 20" strides on hills.
Feeling great!
Good bike, felt fresher (?) today and pushed the effort. I think I'm recognizing that a gearing/cadence has some effect on getting HR to match RPE.
w/u
2x12' spot on (4')
1x16' z3 steady
off the bike, up the stairs, pour the 14 year old into the truck to get to his workout, and do the ez brick run (15') while he gets crushed. used available hills for strides.
hamstring better but will still be cautious for the next couple of weeks, continuing PT.
This morning didn't go quite as well to start but rocked through it. 2x12 (4') with a 16 min w'up (10 E then 3x1(1') at FTP). Got in about 10 minutes at 85% then a 15' run with strides (no hills).
Think my legs are still a tad tired from Sunday. The extra 15' at Z3 (just 15 seconds slower than T pace) adds up quick!
Got mine in today. Feeling a bit under the weather - one of those sore throats you can ignore with an aspirin. Two kids have had to stay home from school for a day each, so obviously something going around. Didn't feel as strong today, at least on the bike; I assume this is the explanation....still got it done
I bailed on a long 85% time because of a time crunch and knowing that I'd have to run a bit farther in order to get to my local hill. A crisp 24 degrees out there!
Ride
Run
Run felt better than the bike
Some amazing atheletes and just plain mentally tough individuals in this group. Hopefully I will be able to meet some of you at next year's races? I really enjoy reading your posts and feeding off of your strength and mojo!
I fought through a day of food poisoning yesterday
– 7 trips to the bathroom and chills/fever
. I was able to keep down some soup last night.
connect.garmin.com/activity/57703788
I think I'm starting to hit the groove of continuous training. It usually takes me a few weeks to get going and now I'm feeling the "mojo"!
18' warmup
12' @ 218W, IF 1.06, 85RPM
12' @ 216W, IF 1.05, 87RPM
12' @ 184W, IF 0.89, 89RPM
Total bike 61' @ 188W, IF 0.91, 86RPM, TSS 82.8
Run out 8:00 NGP 7:09, Back 7:42 NGP 7:09 midway between Z2/Z3 rTSS 22.2
Just to summarize Matt's comments" "I felt like crap but decided to kick some ass anyway....!"
Did today's Brick following Sun-Mon training (shifted Sat-Sun due to travel last week), so third day of training. Held on for dear life on the last 2min of the second 12min interval on the bike. Run was very nice and strides were AMAZING...great form uphill at about 90+ RPM and about 5:00/mile (TP is 7:53).
How fast/hard should the strides be BTW?
Bike Total wko: TSS 61, IF 0.83, NP 159, VI 1.1, HR 122
2x12' @ Z4 (185W) = NP 184/184, Cad 87/88, VI 1/0.99, HR 130/136
Still tweaking the schedule, but came up short. So on EN faith, I focused on the main set:
Wup: 15' with 3X3'(1') and spin-ups
MS: 2X12'(4") @ bottom of Z4 then at the top of Z4
Cd: 3'
Run: 15' at Z1 and worked some strides
Managed to stop sweating while driving about halfway to work. It's like summer here in San Antonio!
Starting to notice the legs don't bounce back as quickly as they used to. Have been carrying soreness after the intense runs longer than I would like to. I have been thinking about stringing 2-3 days off in a row after completing every 3 or 4 weeks of the program.
Was going to take today off but couldn't bring myself to do it. Got the 2 X 15's in @ 247 and 246 rode for 1:05:00 total and followed it up with a 30 min. slow run with no strides.
Will either take a few days off this weekend or at the beginning of next week. I've played this game long enough to know how important recovery is especially at the age of 47 now.
Last year I did not want to miss any workouts in the OS. This year I would rather keep the intensity up during all workouts by taking those needed days off, rather than see the watts and pace fall, because I'm carrying to much fatigue.
Knowing and doing are 2 different things. If you don't read that I've taken these needed days off would someone please come to NH and kick me in the nutz.
Bob - I am thinking about taking next week easy since I am travelling to Seattle for the same reason. Hate to ruin all this great progress by overtraining!
25 min. run after went easy and the strides felt good at the end with the TM cracked to 12mph @ 2% for 30sec. with 30sec. rest for the final 5 minutes.
Good job everyone!! with all the efforts being put out there is going to be some awesome improvements come next test day.