I finally got through my big work project. Felt a load lift off my back at mid day when I finished. Went home a little early and knocked out my bike. Had been working VERY long hours and just squeezing in the workout, meals, etc, and the load kind of all just was feeling very heavy by today...so even with the relief I vowed to myself not to stress too hard on on the 15s... Just relax and hit the base numbers today. The post-interval time felt good.
#1, 1.03, 241 W #2, 1.03, 242 W overall 219 W for 60 min, 0.93
Threw on a jacket and hat for a quick outdoor brick run. Temp about 20 but I wasn't prepared for the 20+ mph winds! Had to cut it down to about 20 min to pick up a kid, but it was all good.
Had to dial back some of the bike adjustments I've been making over the past month. Added too much drop up front too fast and started to get some low back soreness. Never seemed to be an issue on the bike but later on or the next day I'd feel it. Anyway the bike is setup similar to the my original configuration now.... we'll see how I feel tomorrow. Looking forward to getting a bike fit come January.
It is easier for me to run in the morning so that is what I did. The dog and I spent twenty minutes on the trails in the park close to our house that has some nice hills.
For the bike ride, I left the office just before 11 am for an hour or so solo ride down the San Gabriel River bike trail. My wife and some other cycling friends do a 60 mile ride most Tuesdays - a round-about 40 miles to the cafe where they eat and then 20 miles straight back. I did my 2x12 Z4 on the way down and the Z3 2x15 on the way back. I met them at the cafe and then rode back with the group until the trail splits - they took the Coyote Creek branch and I went back the way I came. It was a wonderful day to ride - sunny, a little wind, and in the low 60s. I can tell that I haven't completely recovered from my cold (or whatever it was/is) and had some trouble pushing watts. There was a bit of a tail wind riding down which makes it even harder for me to generate power. So for some numbers...
12:06 at .953 @ 87 rpm and 12:02 at .954 @ 82 rpm + about 30 minutes Z3 for a total ride of 2 hrs at .79
Good bike tonight after long busy day at work. Put a chest tube in a kid and got almost 800 ml of drainage immediately. Yeah she needed that. Overall 60 min at IF 0.89. 2 X 12 at IF 1.011, 1.007 and NP 163, 162 and then 9" at 144, 0.893. Ran 3.66 mi at what the legs thought felt easy.
Swapped the Thursday ride for yesterday. Also bumped up to the intermediate program -- 3x8' (2'). 1.07, 1.075, 1.153 !!
Feeling good this morning. I'm positive my original FTP test was too low. I've been weighing whether to bump it ~ 5w or so. This is a good problem to have!
First solid workout since turkey day. Had a good brick. Did the 2x12 @1.02 . The rest was at 0.89 . The run felt good , went a bit to hard for 2mi @8:20 pace. Then did the strides. Might be ready to bump up my watts depending on the next bike ride.
legs were heavy last night and the mental focus wasn't there so i screwed up the 4' rest and only got in 2' rest. felt like i was riding in a fog, but the numbers were good regardless. mental fatigue setting in, but trying to stay consistent.
good bike this AM. Needed it mentally to offset the cruddy runs due to the tightness in my calves and hamstring. Really looking forward to my next FTP test (sortof) I'm having a hard time not going over my Z4 intervals.
Could not get out of bed this morning and therefore sit there contemplating for about 30 minutes wether or not to do tonight or now. Have to be to work early this morning so had to cut it short but decided I'll never get it done tonight. Legs felt heavy but just did 5 minute quick wu then to a solid work interval of 30 minutes at 1.03. Total 35 minute ride at almost 1.02. Gotta love the short but hard work!!
@Keith, full rest day Friday, okay? Like 10 hours sleep type stuff!! Everyone else nice work! I got in 2 x 12 as 309, 312 then .85 for a total of one hour at .912. Ready to rest for sure!!!
Screwed up Tuesday loading a 2x12' ERG file. Figured since I did Thursday's planned workout on Tuesday I'd do Tuesday's planned workout today. Clearly, there's a reason these 2x15's were planned for after a rest day. Leg's felt spongy when I woke up this morning. Procrastinated for 45' and then hit the trainer and got em done, 2x15 @ 275 and followed it up with some 0.87 work. 1h @ 0.93. Pleasantly surprised this O/S with how much better I'm able to mentally push through when ride gets tough. Looking forward to tomorrow's rest day. These 2 rest days a week have not only been helpful giving me the physical recovery but as much the mental break to be able focus and get each workout done.
I didn't get to bed early enough last night and felt it this morning. 2x12'@102%, + 12'@85% total = 56'@80%. You guys must go much harder during the rest intervals to end up with totals at 85-91%. Mine drop way down (like 50%)...what does everyone else do for the 4' recoveries?
MUCH better wko today. gave myself a few extra minutes to let the coffee kick in, and then RAWKED the 'warmup' to get the body awake. Looks like I have to be one of those nutty screamers (on the inside) to get it going at 4:30.
Also, its becoming clear that I do better with a higher cadence. No matter how many times I recognize this, I tend to float back to a masher >> HR stays below target >> I get pissed >> go back to higher cadence >> SUCCESS >> then repeat....One day, I'll remember!
@ Bill - my recoveries are soft spinning, full recovery, HR back down to 125-135, sipping fluids. I like the idea of work when you're supposed to work and recover when you're supposed to recover.
Rough one for me this morning. 10 and a half hours between the end of the run intervals and the start of the bike intervals was not nearly enough. First few minutes were hateful and weak which is not a great combo. Ended the interval at .93 up from mid .8s at the 6 minute mark. Cut the rest down to 2 minutes as I wanted to put my daughter on the bus. Second was .98. Felt better at the start than at the end. After a 5-7 min put the baby girl on the bus transition I ran 2 miles at EP to round out the hour and loosen the legs.
Gonna do my usual masters/bar brick tonight [best combo going] and then rest hard tomorrow.
Still feeling strong. It's amazing what a difference a good night's sleep makes. 8' warmup 8' @ 223W, IF 1.08, 87RPM 8' @ 224W, IF 1.08, 87RPM 8' @ 218W, IF 1.05, 86RPM 12' @ 187W, IF 0.90, 90RPM Total bike 61' @ 191W, IF 0.92, 86RPM, TSS 86.3
@ Kevin - you're becoming a monster and nailing every workout!
Like Chris, I had a short amount of recovery time between workouts and felt it.
Was much more difficult than it needed to be but not unexpected. Dealing with lots of fatigue in the legs from yesterday requiring more focus to get through this one this morning……………………
Though I had to run in the evening last night, my bike this morning was good. I suffered working to keep my power up. But it felt good. Goal was keep power above 250W and I did for both sets. I will sleep well tonight.
@Bill - I also treat recovery as full recovery. I sit up, keep the legs spinning at a high cadence and stretch my back and perhaps stand up in the pedals. Power during recover periods is normally in the 125-140 watt range (55-60% FTP)
@Bill - I also treat recovery as full recovery. I sit up, keep the legs spinning at a high cadence and stretch my back and perhaps stand up in the pedals. Power during recover periods is normally in the 125-140 watt range (55-60% FTP)
Agree with Dusty, I try to maintain 55-60% FTP for recovery - that is around 150W for me.....
The bike is really coming along for me. I noticed today I was able to go to a larger gear and hold it longer. Now if I could just get the speed up. I will come in time though.
Question for you. Like today said it was a total of 60 minutes. I include the ten minute warm up, the 3 x 3's, MS in this time. I then see how much time I have left to equal the 60 minutes of biking and do this at 80-85%.
Are we not to be including the warm up within the 60 minutes???????
Due to my work schedule, I had to do Tuesday's brick yesterday then Wednesday's run and Thursday's ride today. Because I can only leave my kids at the Y daycare for 2 hours, I did the run first on the treadmill, then did the 3x8 on a spinning bike using HR and RPE as a gauge. I didn't quite get the whole 60 minute ride in but at least I got the "work" done. 1:32 total instead of 1:45.
Question for you. Like today said it was a total of 60 minutes. I include the ten minute warm up, the 3 x 3's, MS in this time. I then see how much time I have left to equal the 60 minutes of biking and do this at 80-85%.
Are we not to be including the warm up within the 60 minutes???????
Thanks
Carl, what you did is correct. Include the warmup/cooldown in your total time. Everyone is different but I may warm up for 5 minutes or so. I think you should be doing a good 40-50 minutes of work in each workout. So today I did 44 minutes total of 80% and above. Plus 60 is just a guide not a hard number.
Comments
#1, 1.03, 241 W
#2, 1.03, 242 W
overall 219 W for 60 min, 0.93
Threw on a jacket and hat for a quick outdoor brick run. Temp about 20 but I wasn't prepared for the 20+ mph winds! Had to cut it down to about 20 min to pick up a kid, but it was all good.
2x12 (4) @ 207,207; 1.033, 1.037; 82, 84
25' @ 173; 0.863; 84
total 1:11:24 @ 179; 0.894; 79
15' deadmill run @ 9:08; 0.777; 82 - no strides tonight.
Good workout, nothing too strenuous or difficult to hold. Looking forward to tomorrows run in the rain……
It is easier for me to run in the morning so that is what I did. The dog and I spent twenty minutes on the trails in the park close to our house that has some nice hills.
For the bike ride, I left the office just before 11 am for an hour or so solo ride down the San Gabriel River bike trail. My wife and some other cycling friends do a 60 mile ride most Tuesdays - a round-about 40 miles to the cafe where they eat and then 20 miles straight back. I did my 2x12 Z4 on the way down and the Z3 2x15 on the way back. I met them at the cafe and then rode back with the group until the trail splits - they took the Coyote Creek branch and I went back the way I came. It was a wonderful day to ride - sunny, a little wind, and in the low 60s. I can tell that I haven't completely recovered from my cold (or whatever it was/is) and had some trouble pushing watts. There was a bit of a tail wind riding down which makes it even harder for me to generate power. So for some numbers...
12:06 at .953 @ 87 rpm and 12:02 at .954 @ 82 rpm + about 30 minutes Z3 for a total ride of 2 hrs at .79
Rubin
Overall 60 min at IF 0.89. 2 X 12 at IF 1.011, 1.007 and NP 163, 162 and then 9" at 144, 0.893. Ran 3.66 mi at what the legs thought felt easy.
Swapped the Thursday ride for yesterday. Also bumped up to the intermediate program -- 3x8' (2'). 1.07, 1.075, 1.153
!!
Feeling good this morning. I'm positive my original FTP test was too low. I've been weighing whether to bump it ~ 5w or so. This is a good problem to have!
Looking forward to today's run.
Might be ready to bump up my watts depending on the next bike ride.
Thursday bike workout:
10' warmup with 3 x 30" FTP pickups overall@ 167
3 x 8' (243/245/245)
15' @ 209
2' cooldown @ 169
Felt good and back in the routine.
Cheers
Ian
Z4 #1 - 10' @237W
Z4 #2 - 10' @240W
25' Z3 @ 200W
http://connect.garmin.com/activity/58568267?sms_ss=email&at_xt=4cf78197c1e9109e,0
Also, its becoming clear that I do better with a higher cadence. No matter how many times I recognize this, I tend to float back to a masher >> HR stays below target >> I get pissed >> go back to higher cadence >> SUCCESS >> then repeat....One day, I'll remember!
Hit the targets and feeling good about it today.
Rough one for me this morning. 10 and a half hours between the end of the run intervals and the start of the bike intervals was not nearly enough. First few minutes were hateful and weak which is not a great combo. Ended the interval at .93 up from mid .8s at the 6 minute mark. Cut the rest down to 2 minutes as I wanted to put my daughter on the bus. Second was .98. Felt better at the start than at the end. After a 5-7 min put the baby girl on the bus transition I ran 2 miles at EP to round out the hour and loosen the legs.
Gonna do my usual masters/bar brick tonight [best combo going] and then rest hard tomorrow.
@Trent - you are an animal!
8' warmup
8' @ 223W, IF 1.08, 87RPM
8' @ 224W, IF 1.08, 87RPM
8' @ 218W, IF 1.05, 86RPM
12' @ 187W, IF 0.90, 90RPM
Total bike 61' @ 191W, IF 0.92, 86RPM, TSS 86.3
@ Kevin - you're becoming a monster and nailing every workout!
Like Chris, I had a short amount of recovery time between workouts and felt it.
Was much more difficult than it needed to be but not unexpected. Dealing with lots of fatigue in the legs from yesterday requiring more focus to get through this one this morning……………………
spin and sip water for me. I see recovery as recovery. I don't think I could get back to those efforts if I didn't take the full four minnutes.
@Bill - I also treat recovery as full recovery. I sit up, keep the legs spinning at a high cadence and stretch my back and perhaps stand up in the pedals. Power during recover periods is normally in the 125-140 watt range (55-60% FTP)
Agree with Dusty, I try to maintain 55-60% FTP for recovery - that is around 150W for me.....
2x12@.986 and 1.002 + 20@.878. The 20 was mentally hard!
Ten min warm up, then 3x1 at 85% then 3x 8 min at 100% then a cool down for a total of 60 minutes. Felt AWESOME. Results as follows:
1- Duration: 8:01
Work: 92 kJ
TSS: 16.4 (intensity factor 1.108)
Norm Power: 189
VI: 0.99
Pw:HR: 5.11%
Pa:HR: 10.26%
Distance: 2.541 mi
2- Duration: 8:01
Work: 89 kJ
TSS: 15.9 (intensity factor 1.091)
Norm Power: 187
VI: 1
Pw:HR: -3.88%
Pa:HR: 4.97%
Distance: 2.446 mi
3- Duration: 8:01
Work: 89 kJ
TSS: 15.7 (intensity factor 1.084)
Norm Power: 185
VI: 1
Pw:HR: -4.5%
Pa:HR: 3.99%
Distance: 2.412 mi
Entire workout (141 watts):
Duration: 1:00:05 (1:00:06)
Work: 508 kJ
TSS: 86.5 (intensity factor 0.933)
Norm Power: 160
VI: 1.13
Pw:HR: 1.47%
Pa:HR: 18.07%
Distance: 16.66 mi
The bike is really coming along for me. I noticed today I was able to go to a larger gear and hold it longer. Now if I could just get the speed up. I will come in time though.
10' @ .811
1st 8' @ 1.023
2nd 8' @ 1.021
3rd 8' @ 1.001
10' @ .825
Really loved it and may do it more often. Loved splitting up the 80-85% work.
Question for you. Like today said it was a total of 60 minutes. I include the ten minute warm up, the 3 x 3's, MS in this time. I then see how much time I have left to equal the 60 minutes of biking and do this at 80-85%.
Are we not to be including the warm up within the 60 minutes???????
Thanks
Due to my work schedule, I had to do Tuesday's brick yesterday then Wednesday's run and Thursday's ride today. Because I can only leave my kids at the Y daycare for 2 hours, I did the run first on the treadmill, then did the 3x8 on a spinning bike using HR and RPE as a gauge. I didn't quite get the whole 60 minute ride in but at least I got the "work" done. 1:32 total instead of 1:45.
Carl, what you did is correct. Include the warmup/cooldown in your total time. Everyone is different but I may warm up for 5 minutes or so. I think you should be doing a good 40-50 minutes of work in each workout. So today I did 44 minutes total of 80% and above. Plus 60 is just a guide not a hard number.
8' @ 171W, IF: 0.986
8' @ 174W, IF: 1.007
8' @ 171W, IF: 0.991
15' @ 146W, IF: 0.846
Total workout: 1:01:00 @ 151W, IF: 0.875
Best wishes to all! Your posts are inspiring!!!