Did the ride T-day morning but this is the first chance to post. I think that Bill is right and my NP is now closer to 160. The NP for the work plus rest prior to the Powertap hub dying today was 161 so I'll got with that. Power tap hub went on vacation 38 min into the session and I suspect that the battery needs changing as iVe had that hub since May 2008. Guessitimated the rest of the ride knowing I hit zones just because of the consistency of the trainer, gear, cadence combos and knowing how much power that translates into.
Did my thursday intervals today. Felt decent but much harder to concentrate on doing the work with the kids underfoot and wife on the treadmill. I would much rather spend my cave time alone or at least in control of the TV
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!
15 min 245 W (1.04)
15 min 260 W (1.10)
15 min 211 W (0.90)
61 min total, 221 W NP, 0.94
Nice work. I predict a big bump for you at week 8.
@ Shawn - The Thanks giving feast for us is pretty much like everyone else's...except no turkey! We like all the other stuff. Well, no one likes yams either, so we don't have that. :-) But the one thing is the "missing main dish" right?... so we usually let the kids choose something that they like that we don't have very often. Sometimes it makes sense and sometimes it doesn't. They wanted home-made Samosas this year. A little weird to have Samosas, mashed potatoes, and stuffing... but hey, it's all about a celebration. And besides that, we make mean samosas. :-)
@Matt. Thanks. I think things are coming along on the bike. Last year's EN-HIM plan was the first time I really trained with any serious attention to intensity on the bike, and I have so little history on biking that some improvement feels reasonable. (basically, I started from scratch a few years ago when I started tris.) The big mystery for me is my running. I have a hard time judging where I stand. I'm not as fast as you, but I've been running at least at some level for a long time. The few times I've really focused on trying to go fast (e.g., last winter, because I finally qualified for the Boston Marathon), running was by far the main focus and I ran a lot more. A combination of volume AND quality was how I finally broke through the 20 min 5K barrier last winter. So, to a certain extent, I'm really closing my eyes and drinking the kool-aid on the run. MUCH less volume than ever before when I was trying to get better. But I'm trusting the system.
Between early week biz travel and guests for tgiving, having to do some juggling and cutting short (little-to-no Z3 time)... but getting main sets done (albeit at a bit lower intenisty than my last few workouts), which I consider a victory especially given that this time last year I did absolutely nothing...
Tues Bike:
1X12: 235W (1.032) 1X12: 228W (1.006)
Used 6% incline on treadmill (snow in Seattle!) for strides
Thurs Bike:
1X12: 226W (.993) 1X12 228W (.998)
Harder to turn the pedal given less than 12 hours between "Tues" bike (done Wed night) and thursday bike (done first thing in the morning)
Almost bailed today. Toured Mt. Vernon with the relatives all day, got dehydrated, missed lunch. Got back home exhausted. After an hour chilling and thinking about it, I got on the bike. Set up the mobile pain cave in my aunt's basement. Did the 2x12' intervals. Feel much better...
Way to go Beverley - a little time for oneself makes for a better time for all! I do the same thing during the holidays.
Today's wko seems like the hardest bike wko so far in the Nov OS, I'll check on that later. I know I'm certainly working harder this time of year than ever before.
Oy, got my ass kicked today. On Friday, I went for an easy hour run, knowing that I might get nosed out of doing my workouts some time between now and Dec 1 (work-related), and just for a little pie-repentance... but oh, how today hurt. I ended up taking a 1 minute break after 12 minutes in my 2nd 15 minutes and it took me longer than usual to get back up to the 85%+ range. Learned my lesson. Rest Hard. Anyway, here are today's stats:
Some carb loading on Thursday and Friday rest did me good. Felt the best that I have in a week or so. 2 x 15 at 237 and 235 followed by 2 x15 at 197 and 200. Followed up with 15 minute run. First mile at 7:10 then remaining at 6:40 pace.
Well gang brought the bike from Iowa to Pierre, SD and wow what a trip here. 40 mph winds and sleet/snow. Kept looking bike wondering if my bike had blown off the rack. I am glad I brought it with me. I have did rides on Thursday and again today (Saturday). All above my FTP so very happy. Trying to cut some pounds but stay hydrated and things are going well. Legs are shot today after the ride so I am actually skipping the 15 min run but will make up for it tomorrow after out nice 8 hour drive home. Suppose to be windy but praying for the wind to be at the tail.
Did my swim test on Friday and I still have some okay well lots of improvements to do. T pace was 1:53 so I was a bit frustrated. I then did 10 x 100 and each 25 within the 100 got faster instead of the 700 cool down. These actually felt better than the damn 1000 yard test. I had to really concentrate on my stroke and thinks improved. Seems like I still get lazy in the water and want to default to the lazy easy/sloppy stroke.
Worst/hardest part of today's workout was just getting started. 1st day of the OS that I didn't feel like training. When I finally got into the pain cave I spent 30 mins getting DVD (Speed Racer Season 1) set up on my laptop. I had to download VLC player to get it to work . I knew if I could get on the bike I'd be ok....
2x15's done as 1.02 and 1.03 then 30 minutes at .87. Weird that the 87% stuff felt the toughest. I think more mental to keep going for 30 minutes than anything.
The hard part for me today was the run after. Legs wanted no part of going too fast at all so just held at prescribed paces as 6:49out/6:31back
Was going to run today to avoid the back to back bike intervals but by the time we got back from the "quick trip to the store" the weather was sucky so I figured I would bite the bullet and hit the cave. Legs were pretty beat at the start. Did the 15's a bit weak at 293 and 294, close enough. Then did a 25 minute interval at 262 (.87) which actually felt pretty easy all things considered. Ran an easy mile, 2 at 6:43 pace then a half easy and a half at 6:00 minute pace. Not sure why but it seemed like a good plan at the time.
Currently feel like my lower legs are actually being held together by the compression socks...plan to do the intervals on the 10 mile loop in the am might be, uh interesting
Used my new zones based on guessitimate FTP of 161. 2 X 12 at 167, 163 NP and 1.037, 1.019 IF. 2 X 15 at 137 NP, 0.85 IF for both for net NP 141 and IF 0.878 for 85 min. Seems a lot more reasonable than that I've been riding an hour plus at 99% of FTP. Um, no I haven't been working that hard. The run today was blah, meant to do 3.6 mi but stopped at 2 mi and walked home. Didn't even try to run the paces. I think it was hydration/nutrition as 1.5 hrs on bike and then 30+ min run those come into play unlike many OS workouts when you can ignore it.
Went in for a bike fit for my new road bike this morning. Made some great improvements. Went home and did my 2x15@1.05 and 1.07. I then did 30 minutes straight at 85%. It was hard both physically and mentally. Rode for a total of 85 minutes. Felt good about it because I've been skipping the 85% stuff lately. Bad news is my toe joint is still sore. I went on an easy 15 minute run. Playing it by ear until I go to the doc on Thursday. Feel great otherwise.
I only rode for 45 minutes and ran for 15. Almost bagged the whole thing to rest up for the wife's birthday party given that I am fighting a head cold that has symptoms similar to that of relatives visiting for Thanksgiving.
I discovered that it takes about 11:50 to climb a hill that is just 1 mile from my house so I just went up, down, and back up to get the main set done.
12 @ 1.002 (72 rpm) and 12 @ 1.016 (68 rpm) with overall workout at .88.
Does anyone else find it somehow easier to push watts going uphill?
Yesterday I did my weekend bike, but it was after a long run for the turkey challange. In the AM I went for a run with my step-daughter @ about a 9 mile pace for 4.5 miles until Sierra went back home. Air temp when we started was 26* and it just started to snow again, adding to the crusty stuff on the sidewalks and road shoulders. I finished 9.2 total with a 8:17 pace overall (the second half was @ 7:50). So, legs were toast (in a good way) for most of the afternoon.
Bike in the evening around 8 PM. Really didn't want to do it either. I thought if I could just get the MS done in the low to middle of my zones I would call it good. Once I got started I managed to overcook the Z4 efforts - that was a surprise after the 9 mile run.
2x12 @ 212/206; 1.06/1.028; 85/83 2x15 @ 169/171; 0.846/0.854; 83/84 Total time 1:17:02 @ 177; 0.883; 77
Needless to say I was feeling like jello by the end. In all it was a great day for work!
did the bike today after swapping it for the sunday run yesterday. felt ok even with getting home late last night in order to avoid traveling today. the mental part was definitely there with the 80-85% and i played with some cadence a little to get through it. had talked myself into bagging the run on the trainer, but decided to get it done anyway. legs definitely need some stretching after the car ride last night. basketball game tonight and then i can relax.
Got saturday's brick done today to close out week four without missing any workouts... think only doing main sets on bike this week gave me a little extra get-up and go today... that and maybe this so-called "RnP" character actually knows what he(they) are talking about
@Rubin yes for sure easier to push riding uphill. I got one up by my house I call "bad kids hill" since at the bottom of it there is a horse camp for at risk youth. If you are lucky enough to ride outside this time of year absolutely go destroy yourself out there. @Art 1.09 holy cow yep you are gonna crush your next ftp test. Who knew this thing they call work actually works
After feeling completely crushed last week with the cumulitive intensity of the training, then feeling totally toxic after to much food especially that of the sweet variety and then playing 2 hours of indoor soccer and then I made the mistake of wrestling with my 17 year old son (I showed him his old man can still take him, but I will now retire from that activity). I had no choice but to take a few days off to recover and heal.
After feeling like a very old man for 2 + days, I detoxified, did a Bikram yoga class on Saturday and pushed Saturdays bike workout off until today. I felt human again and back to my old self. Did the 2 X 15's in 265 and 257 completed the remainder of the 1:20:00 ride at 85%.
I have not felt that crappy in years. I learned a very valuable lesson. I will be much smarter about my choices in the future.
A few days off was good for the body and the mind !!!
I love reading all of your posts. @ Beverley- you rock!! @ Chris G- quit cracking me up, will ya! The compression sock comment, classic! @ Matt - toe joint pain, crap:-( @ Bob- good call on retiring from wrestling all of you are killing your intervals. Inspiring indeed.
I had a great week- Monday 1:15 with a FAST friend outdoors, .91 for the ride, 2x 12ish at over 200W( Threshold now set at 190 until I prove it is 205, I rode Mt Diablo in 205W for 29 minutes. Need to continue uphill 11 more minutes and I'll call it 205!!)
Wednesday 2.5 hours strong and steady with Steve. PT battery died, had no data. Boo!
Saturday rain so trainer session with Steve and a girlfriend. There is power in peer pressure. 2 x 15@ 197W( 1.04) 2 x 15 @ 173W(.87) brick was 11 minute pace with the 3 of us and my 6 year old. ( not quite Z2 and Z3, ha!!)
I've been experimenting this OS with interval execution. I've been very conservative on the first 50% of the first interval. Today I rode at .94 for the first 6 minutes then crushed it the last 6. Then I try to destroy the second interval. Does my strategy work or not? I'll let you know in March.
2x12 261, 278 then 28 minutes at .85%. 68 minutes total
Comments
Lynne
Did my thursday intervals today. Felt decent but much harder to concentrate on doing the work with the kids underfoot and wife on the treadmill. I would much rather spend my cave time alone or at least in control of the TV
Nice work. I predict a big bump for you at week 8.
@ Shawn - The Thanks giving feast for us is pretty much like everyone else's...except no turkey! We like all the other stuff. Well, no one likes yams either, so we don't have that. :-) But the one thing is the "missing main dish" right?... so we usually let the kids choose something that they like that we don't have very often. Sometimes it makes sense and sometimes it doesn't. They wanted home-made Samosas this year. A little weird to have Samosas, mashed potatoes, and stuffing... but hey, it's all about a celebration. And besides that, we make mean samosas. :-)
@Matt. Thanks. I think things are coming along on the bike. Last year's EN-HIM plan was the first time I really trained with any serious attention to intensity on the bike, and I have so little history on biking that some improvement feels reasonable. (basically, I started from scratch a few years ago when I started tris.) The big mystery for me is my running. I have a hard time judging where I stand. I'm not as fast as you, but I've been running at least at some level for a long time. The few times I've really focused on trying to go fast (e.g., last winter, because I finally qualified for the Boston Marathon), running was by far the main focus and I ran a lot more. A combination of volume AND quality was how I finally broke through the 20 min 5K barrier last winter. So, to a certain extent, I'm really closing my eyes and drinking the kool-aid on the run. MUCH less volume than ever before when I was trying to get better. But I'm trusting the system.
Tues Bike:
1X12: 235W (1.032)
1X12: 228W (1.006)
Used 6% incline on treadmill (snow in Seattle!) for strides
Thurs Bike:
1X12: 226W (.993)
1X12 228W (.998)
Harder to turn the pedal given less than 12 hours between "Tues" bike (done Wed night) and thursday bike (done first thing in the morning)
That's awesome Beverly. Way to get it done when your your mind, your body and most likely your family are telling you to just kick back and relax.
The mental toughness you build on days like this will definately pay dividends come next summer.
12' @ 171W, IF: 0.988
12' @ 175W, IF: 1.009
15' @ 149W, IF: 0.863
15' @ 146W, IF: 0.841
Total bike: 1:20:00 @ 149W, IF: 0.862
TRun: 15' @ Z2/Z3
@Chris G - love the mental picture of the family. No better way to hold onto 300 watts!
@Beverly - way to pull that stick out and "Get it done!"
@Elly - nice stats! Your numbers/consistency are paying off!
Kicked the stomach virus here!
connect.garmin.com/activity/58065285
Watching "House" Season 6 DVD's...
20' warmup
12' @ 217W, IF 1.05, 86RPM
12' @ 214W, IF 1.04, 86RPM
15' @ 179W, IF 0.86, 89RPM
15' @ 171W, IF 0.82, 88RPM
Total bike 83' @ 181W, IF 0.88, 84RPM, TSS 105.9
15' run, Out NGP 7:21 (slower than Z2) Back NGP 6:42 (faster than Z4) rTSS 22.0
Today's wko seems like the hardest bike wko so far in the Nov OS, I'll check on that later. I know I'm certainly working harder this time of year than ever before.
15' warmup
12'@Z4, AVHR 150
12'@Z4, AVHR 155
15'@Z3, AVHR 149
15'@Z3, AVHR 148
Run @ Z2/Z3, AVHR 149
For the last three weeks I did this brick wko on Sunday and the run on Sat. Let's see how much the run is affected by this wko.
Oy, got my ass kicked today. On Friday, I went for an easy hour run, knowing that I might get nosed out of doing my workouts some time between now and Dec 1 (work-related), and just for a little pie-repentance... but oh, how today hurt. I ended up taking a 1 minute break after 12 minutes in my 2nd 15 minutes and it took me longer than usual to get back up to the 85%+ range. Learned my lesson. Rest Hard. Anyway, here are today's stats:
Bike
Run, 3 mile loop outside, mid 30s temp
Did my swim test on Friday and I still have some okay well lots of improvements to do. T pace was 1:53 so I was a bit frustrated. I then did 10 x 100 and each 25 within the 100 got faster instead of the 700 cool down. These actually felt better than the damn 1000 yard test. I had to really concentrate on my stroke and thinks improved. Seems like I still get lazy in the water and want to default to the lazy easy/sloppy stroke.
Worst/hardest part of today's workout was just getting started. 1st day of the OS that I didn't feel like training. When I finally got into the pain cave I spent 30 mins getting DVD (Speed Racer Season 1) set up on my laptop. I had to download VLC player to get it to work . I knew if I could get on the bike I'd be ok....
Bike
2x12: 1.071, 1.057
2x15: 0.835, 0.818
1:15:00, 0.911
Run
Out -7:31 @ 7:28
Back. 7:28 @ 7:19
The hard part for me today was the run after. Legs wanted no part of going too fast at all so just held at prescribed paces as 6:49out/6:31back
Was going to run today to avoid the back to back bike intervals but by the time we got back from the "quick trip to the store" the weather was sucky so I figured I would bite the bullet and hit the cave. Legs were pretty beat at the start. Did the 15's a bit weak at 293 and 294, close enough. Then did a 25 minute interval at 262 (.87) which actually felt pretty easy all things considered. Ran an easy mile, 2 at 6:43 pace then a half easy and a half at 6:00 minute pace. Not sure why but it seemed like a good plan at the time.
Currently feel like my lower legs are actually being held together by the compression socks...plan to do the intervals on the 10 mile loop in the am might be, uh interesting
Lynne
Went in for a bike fit for my new road bike this morning. Made some great improvements. Went home and did my 2x15@1.05 and 1.07. I then did 30 minutes straight at 85%. It was hard both physically and mentally. Rode for a total of 85 minutes. Felt good about it because I've been skipping the 85% stuff lately. Bad news is my toe joint is still sore. I went on an easy 15 minute run. Playing it by ear until I go to the doc on Thursday. Feel great otherwise.
I got 75 min in on the bike today. The 15 min. run was hard today but I toughed it out.
I only rode for 45 minutes and ran for 15. Almost bagged the whole thing to rest up for the wife's birthday party given that I am fighting a head cold that has symptoms similar to that of relatives visiting for Thanksgiving.
I discovered that it takes about 11:50 to climb a hill that is just 1 mile from my house so I just went up, down, and back up to get the main set done.
12 @ 1.002 (72 rpm) and 12 @ 1.016 (68 rpm) with overall workout at .88.
Does anyone else find it somehow easier to push watts going uphill?
Rubin
Bike in the evening around 8 PM. Really didn't want to do it either. I thought if I could just get the MS done in the low to middle of my zones I would call it good. Once I got started I managed to overcook the Z4 efforts - that was a surprise after the 9 mile run.
2x12 @ 212/206; 1.06/1.028; 85/83
2x15 @ 169/171; 0.846/0.854; 83/84
Total time 1:17:02 @ 177; 0.883; 77
Needless to say I was feeling like jello by the end. In all it was a great day for work!
1x12: 247w (1.085)
1x12: 249w (1.097)
1x30: 204w (.899)
Total workout of 1:06:54, 221w (.973)
Ran Z2 out/Z3 back with pacing courtesy of Mr. Tread M. Ill
@Art 1.09 holy cow yep you are gonna crush your next ftp test. Who knew this thing they call work actually works
After feeling completely crushed last week with the cumulitive intensity of the training, then feeling totally toxic after to much food especially that of the sweet variety and then playing 2 hours of indoor soccer and then I made the mistake of wrestling with my 17 year old son (I showed him his old man can still take him, but I will now retire from that activity). I had no choice but to take a few days off to recover and heal.
After feeling like a very old man for 2 + days, I detoxified, did a Bikram yoga class on Saturday and pushed Saturdays bike workout off until today. I felt human again and back to my old self. Did the 2 X 15's in 265 and 257 completed the remainder of the 1:20:00 ride at 85%.
I have not felt that crappy in years. I learned a very valuable lesson. I will be much smarter about my choices in the future.
A few days off was good for the body and the mind !!!
@ Beverley- you rock!!
@ Chris G- quit cracking me up, will ya! The compression sock comment, classic!
@ Matt - toe joint pain, crap:-(
@ Bob- good call on retiring from wrestling
all of you are killing your intervals. Inspiring indeed.
I had a great week-
Monday 1:15 with a FAST friend outdoors, .91 for the ride, 2x 12ish at over 200W( Threshold now set at 190 until I prove it is 205, I rode Mt Diablo in 205W for 29 minutes. Need to continue uphill 11 more minutes and I'll call it 205!!)
Wednesday 2.5 hours strong and steady with Steve. PT battery died, had no data. Boo!
Saturday rain so trainer session with Steve and a girlfriend. There is power in peer pressure.
2 x 15@ 197W( 1.04)
2 x 15 @ 173W(.87)
brick was 11 minute pace with the 3 of us and my 6 year old. ( not quite Z2 and Z3, ha!!)
overall a great week!
2x12 261, 278 then 28 minutes at .85%. 68 minutes total
Entire workout (230 watts):
Duration: 1:08:07
Work: 938 kJ
TSS: 97 (intensity factor 0.928)
Norm Power: 239
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 30.323 mi
Min Max Avg
Power: 0 382 230 watts
Cadence: 32 139 83 rpm
Speed: 0 31.6 26.7 mph
Pace 1:54 0:00 2:15 min/mi
Hub Torque: 0 12 6 lb-in
Crank Torque: 0 978 234 lb-in
Spent fri/sat hurling and living on g'ade.
Did saturday's brick yesterday, all targets hit and had a really good wko considering the 2 days prior.