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.
Had a good workout tonight. my runs have been feeling good. I may take tomorrow off and shift wednesday & thursday to thursday and Friday to add our local Turkey trot in on thursday. However, that means 4 days of back to back work outs. I actually like that. I do have a tendancy to push too hard and over do it so I need to stay focused. It's tough holding back.
Felt surprisingly good on the 2x12' intervals. Much better than Saturday. Stayed aero for the entire intervals and felt good !
Interval 1 - 226W - IF 0.998
Interval 2 - 229W - IF 1.013
With the warmup and intervals, there was no time left for any 85% work. Did 10 min. easy on the treadmill. It's nice to have my treadmill back after the move.
What a difference a week makes! Last week lots of moaning and groaning about trying to hit numbers. This week folks putting up 101%, 103%, 106% of FT! WFT! Go Team Turkey! Don't miss those Wednesday and Thursday workouts folks!
Loving the Mondays and Fridays off. restworks. Feel guilty doing nothing on them but like having rides like today after a little rest. Hit my 2x15' both at 103% (had no choice as I grabbed an old ERG file with watts a little higher than I'm supposed to ride at and was locked in). Finished up with remainder at 87% for an overall 0.926 IF ride for the hour. Hit the mill later in the day at work and got the 25' done including 5x hill stride things setting incline at 5%. Woke up with very sore legs and actually feel better after the ride and run today.
For southern California, it was cold (high 50s?) when I got out to ride around noon. It was also cloudy and looking like rain as I rode down to the bike trail. The fatigue has been building but the 9 hours I slept last night knocked it down a bit.
The workout: 12' at .971 @ 87 rpm and another 12' at .981 @ 82 rpm; total 59 minutes at .858
The second one was a bit harder to do - the VI went up to 1.03 from 1.00. I had to push hard the second half. As I read the various reports, I realize that I don't know how to suffer. My eyes have never come close to popping out of my head and I don't have any use for a barf bucket. On the other hand, although I am not wiped at the end of the workout, it is quite easy to fall asleep at night. For now, I plan to keep my workouts in Z4 (not Z5) and will earn the right to train harder by testing harder.
I put away the bike and put on the running shoes. I ran easy about 20 minutes including a few minutes focusing on form up a gentle (4%) slope. For these easy runs, I have stopped using the Garmin and just use my watch.
Didn't feel like playing today... hung out on the couch with DW for a while which was nice. Eventually I made it down to the PC in time to watch NCIS on the drainer. Good session, pushed the watts a little, went a little long on the Z3 stuff too. Run was all easy, no incline, no strides - hamstring still there. Not painful, just a funny tightness - didn't want to cause any damage. The last 2 minutes were more noticeable and I concidered calling it, but had no pain so I finished the 15' then walked for 5'.
2x12 @ 206/203; IF 1.03/1.013; Cd 84/83
25' @ 168; IF 0.838; Cd 85
Run - 15' @ 8:49; Cd 81
@ ;Shaughn - man you got some mojo to grind out a workout like that after a day like you had.... Nice!
So my FTP is likely way low but do I adjust it now or just keep pushing the watts and adjust with the next test at week 8? I'm leaning toward the second option.
FTP 146. Did 2 X 12 at NP 163, 158 and IF 1.114, 1.085 and then "Z3" at NP 133, IF 0.914. Entire ride was IF 0.953. Easy 3.6 mi run outside in the dark. Finally found reflective vest that I like, a Nathan thatnis designed to be worn over compression garments.that means the small/medium is still too big but it's closest I've ever come including with the womens specific vest they make. It was almost cold standing outside in the wind and dark waiting for the Garmin to acquire signal while still dripping wet from the ride. Must have been close to 70
No bike for me this week. I am off at my son's house in Tucson. I tried to bring the bike, but got vetoed. It is a shame as I see the great mountains in the background. I'm going climb mount lemon next time!
I had to do tomorrow's bike today so I wasn't sure how it would go doing bike back-to-back for the first time. Simply put - it went. The 1st set wasn't unusually bad but about five minutes or so into the second my legs went numb. When it finally registered I also realized that it was harder to maintain my watts. The pain came back and so did the watts. Maybe I was hallucinating Turkey Trot tomorrow :0)
Finally got back on track this week. Last week was 2 missed workouts because of work. Did the brick yesterday the 2x12's felt easy @ 1.04 , 1.03 . The run and the strides went well, feeling a bit a calf pain need to stretch it out before tonight's run.
Posted By lynnette johnson on 24 Nov 2010 12:29 AM
So my FTP is likely way low but do I adjust it now or just keep pushing the watts and adjust with the next test at week 8? I'm leaning toward the second option.
FTP 146. Did 2 X 12 at NP 163, 158 and IF 1.114, 1.085 and then "Z3" at NP 133, IF 0.914. Entire ride was IF 0.953.
Easy 3.6 mi run outside in the dark. Finally found reflective vest that I like, a Nathan thatnis designed to be worn over compression garments.that means the small/medium is still too big but it's closest I've ever come including with the womens specific vest they make. It was almost cold standing outside in the wind and dark waiting for the Garmin to acquire signal while still dripping wet from the ride. Must have been close to 70
Lynne
If it were me, I would go ahead and bump your FT up to 160. That's de facto what you're doing in your workouts anyway, so why not make it official! I didn't do the wk 1 test because my PT wasn't working. I estimated 215 as my starting point, and this week I bumped it to 220 because I was overshooting. If the 146 was your first test, it's pretty likely that you either didn't push hard enough or blew up somehow and that 160 is closer to your actual FT. It takes a while to get good at doing the test so that you get a true FT.
did thursday bike today with interval IF's of 1.03 and 1.05. Spent 15' at .90 for a total of 1 hour at .942 feeling really good on the bike and will run thurs (wed run), friday (fun run) and sat (sun run) due to travel. hopefully back on the bike sunday.
I did Saturday's intervals today since I was rested from taking yesterday off, and I'm not sure yet if I'm getting another bike in this week. Executed the 2x15' perfectly, and didn't feel as hard as Monday. Realized I've done an hour this week of z4 work, damn! My legs are feeling strong. Kinda want to take them for a test drive tomorrow with some folks in the tri club. Swam today too. I was just going to fart around, and there was my swim coach coming into the pool at the same time. Doh! No slacking today. She gave me a good set. My hamstrings are doing much better. I think I'll give some fast running a try over the weekend.
Did the scheduled Thursday ride of 2 x 12' both at about 300, 302. Then 20' at .8. Not feeling as good as I was last week, am thinking that this Friday will be a legitimate day off to see if I can regain some mojo for Saturday. Happy Turkey Day everyone!!
Happy Turkey Day everyone. I did 2 x12 at 235 and 233 and finished it out with 20 minutes at 194. I almost called it a couple of times but managed to put my head down and get it done. Looking forward to tomorrow's rest. Good luck to all of the Turkey Trotters.
Pushed a little harder than usual on the bike this morning. My FTP as tested was 190, but since that was my first FTP test ever, and also my first time with a PM I figure it's probably a little low (or maybe not, I'm not much of a biker). In any case, 2x12 - 1st 204, 2nd 193. I still had enough left for 10 minutes in Z3 at the end so I don't think I pushed to hard.
I'm going to try again for 200ish on Saturday's 2x12.
It was hard to do today's workout; I was already suffering on the warmup LOL. I gutted through it but at the lowest watts I've produced in weeks. 18' warmup 12' @ 213W, IF 1.03, 86RPM 12' @ 212W, IF 1.02, 85RPM 10' @ 168W, IF 0.81, 86RPM Total bike 60' @ 187W, IF 0.90, 84RPM, TSS 80.8
Slept in this morning giving me 11 hours of sleep for the 1st time in I don't know how long. But this left me no time to go for an hour or more on the workout. So I got a little creative with the workout. Since shortened to just the work ( the 2X12's) I decided to go at 110% and see how long I could hold on.
In the first 12' I dialed it in on 283 watts in the first minute and just held it steady right there for the whole 12. Although gassed at the end of that 12 it really didn't feel like I thought it was going to so I only rested for a 2' segment and then back to the 2nd 12'. At first I held to 110% again and surprisingly was holding on easily so I ramped it up at the 5' mark to 290 watts or around 113%. I lost a little concentration inn minutes 8 and 9 but ramped it back to 285 to 290 for the last 2 minutes.
In the last 2 minutes of the ride is where I got this crazy idea (i guess from adreneline of knowing I made the 110% stuff) I wonder how fast of an all out mile i could run coming off a bike like this at 110 % or more. So a quick 1:12 transition (with legs quivering) and out for an all out mile run in 5:35.
I was dead at the end and think I will meander to the couch and veg and eat the rest of the day.
I had a pretty good day. (Not like Trent though! Whew!) Stuck with the program pretty much. No running today. Decided to punch it up in the second 15. Some of those middle minutes were pretty tough!
Comments
Totally true! Maybe Leigh can come kick you.
Had a good workout tonight. my runs have been feeling good. I may take tomorrow off and shift wednesday & thursday to thursday and Friday to add our local Turkey trot in on thursday. However, that means 4 days of back to back work outs. I actually like that. I do have a tendancy to push too hard and over do it so I need to stay focused. It's tough holding back.
Interval 1 - 226W - IF 0.998
Interval 2 - 229W - IF 1.013
With the warmup and intervals, there was no time left for any 85% work. Did 10 min. easy on the treadmill. It's nice to have my treadmill back after the move.
For southern California, it was cold (high 50s?) when I got out to ride around noon. It was also cloudy and looking like rain as I rode down to the bike trail. The fatigue has been building but the 9 hours I slept last night knocked it down a bit.
The workout: 12' at .971 @ 87 rpm and another 12' at .981 @ 82 rpm; total 59 minutes at .858
The second one was a bit harder to do - the VI went up to 1.03 from 1.00. I had to push hard the second half. As I read the various reports, I realize that I don't know how to suffer. My eyes have never come close to popping out of my head and I don't have any use for a barf bucket. On the other hand, although I am not wiped at the end of the workout, it is quite easy to fall asleep at night. For now, I plan to keep my workouts in Z4 (not Z5) and will earn the right to train harder by testing harder.
I put away the bike and put on the running shoes. I ran easy about 20 minutes including a few minutes focusing on form up a gentle (4%) slope. For these easy runs, I have stopped using the Garmin and just use my watch.
Didn't feel like playing today... hung out on the couch with DW for a while which was nice. Eventually I made it down to the PC in time to watch NCIS on the drainer. Good session, pushed the watts a little, went a little long on the Z3 stuff too. Run was all easy, no incline, no strides - hamstring still there. Not painful, just a funny tightness - didn't want to cause any damage. The last 2 minutes were more noticeable and I concidered calling it, but had no pain so I finished the 15' then walked for 5'.
2x12 @ 206/203; IF 1.03/1.013; Cd 84/83
25' @ 168; IF 0.838; Cd 85
Run - 15' @ 8:49; Cd 81
@ ;Shaughn - man you got some mojo to grind out a workout like that after a day like you had.... Nice!
FTP 146. Did 2 X 12 at NP 163, 158 and IF 1.114, 1.085 and then "Z3" at NP 133, IF 0.914. Entire ride was IF 0.953.
Easy 3.6 mi run outside in the dark. Finally found reflective vest that I like, a Nathan thatnis designed to be worn over compression garments.that means the small/medium is still too big but it's closest I've ever come including with the womens specific vest they make. It was almost cold standing outside in the wind and dark waiting for the Garmin to acquire signal while still dripping wet from the ride. Must have been close to 70
Lynne
2x12'@FTP210: 1.038, 1.035
1x7'@85%: 0.851
47:00 0.938
Did the brick yesterday the 2x12's felt easy @ 1.04 , 1.03 .
The run and the strides went well, feeling a bit a calf pain need to stretch it out before tonight's run.
If it were me, I would go ahead and bump your FT up to 160. That's de facto what you're doing in your workouts anyway, so why not make it official! I didn't do the wk 1 test because my PT wasn't working. I estimated 215 as my starting point, and this week I bumped it to 220 because I was overshooting. If the 146 was your first test, it's pretty likely that you either didn't push hard enough or blew up somehow and that 160 is closer to your actual FT. It takes a while to get good at doing the test so that you get a true FT.
Switched to doing Saturday bike as I might have to miss a bike workout this week and figured I would go with the longer workout:
10' warmup
2x12' (242/247)
2x15' (207/209)
Entire workout RI was .88
All intervals were done at a higher cadence (~95) rather than normal (~85) for a change of pace.
Cheers
Ian
feeling really good on the bike and will run thurs (wed run), friday (fun run) and sat (sun run) due to travel. hopefully back on the bike sunday.
Pushed a little harder than usual on the bike this morning. My FTP as tested was 190, but since that was my first FTP test ever, and also my first time with a PM I figure it's probably a little low (or maybe not, I'm not much of a biker). In any case, 2x12 - 1st 204, 2nd 193. I still had enough left for 10 minutes in Z3 at the end so I don't think I pushed to hard.
I'm going to try again for 200ish on Saturday's 2x12.
Happy Thanksgiving to all.
Got it done this AM. Targets = 200 & 170. Pushed the watts for the MS but not the Z3 stuff.
2x12' @ 208/207; 1.038/1.034; 83/83
25' @ 173; 0.864; 85
Total 1:08:00 @ 180; 0.902; 79
Got to go get ready to over eat! Yummeeeeee Yum Yum!
A couple of IB before bed, good night's sleep and I'm back! Had a great wko this morning:
2X12' @ Z4 with AVHR 154&158, then about 15' @Z3 and some drills for a total of 1:10. Felt strong after a couple of days struggling.
Happy Thanksgiving to all!
18' warmup
12' @ 213W, IF 1.03, 86RPM
12' @ 212W, IF 1.02, 85RPM
10' @ 168W, IF 0.81, 86RPM
Total bike 60' @ 187W, IF 0.90, 84RPM, TSS 80.8
And no coffee before, and no tunes to rock to. What the hell?!
20' w/u, 2 x 12' (4') z4/hard, 12' z3. did the work....on to the festivities!
Happy Thanksgiving!
In the first 12' I dialed it in on 283 watts in the first minute and just held it steady right there for the whole 12. Although gassed at the end of that 12 it really didn't feel like I thought it was going to so I only rested for a 2' segment and then back to the 2nd 12'. At first I held to 110% again and surprisingly was holding on easily so I ramped it up at the 5' mark to 290 watts or around 113%. I lost a little concentration inn minutes 8 and 9 but ramped it back to 285 to 290 for the last 2 minutes.
In the last 2 minutes of the ride is where I got this crazy idea (i guess from adreneline of knowing I made the 110% stuff) I wonder how fast of an all out mile i could run coming off a bike like this at 110 % or more. So a quick 1:12 transition (with legs quivering) and out for an all out mile run in 5:35.
I was dead at the end and think I will meander to the couch and veg and eat the rest of the day.
TRENT, you are a monster! You've got a lot to be thankful for this year. I think that's your way of expressing it.
12' @ 168W, IF: 0.972
12' @ 168W, IF: 0.973
12' @ 144W, IF: 0.830
Total workout: 1:00:00 @ 147NP, IF: 0.850
Happy Thanksgiving to Everyone!
I got it done this morning on a hill ride with the wife before coming back to put the bird in the oven.
I did the 2 x12 about 45' after racing a 5k. That hurt, but at least I held 1.00. 45' total @ .93.
2x12 271, 273 I feel a healthy FTP bump coming.
Happy Turkey Day from the Haus Vegetarian. :-)
I had a pretty good day. (Not like Trent though! Whew!) Stuck with the program pretty much. No running today. Decided to punch it up in the second 15. Some of those middle minutes were pretty tough!
61 min total, 221 W NP, 0.94
@William - what was in your Turkey? I'll have some of that - nice bike split today!