It's funny how sometimes your workout does not match how you feel. I put off todays 2 X 12's until 6:00 pm because I was still pretty sore and sluggish from yesterdays 4 X 1 mile run. Felt really strong once the intervals got started, did start to suffer a little on the second one. 1st interval was 270 2nd was 261.
Looking forward to having a nice easy comfortable swim with a lot of stretching tomorrow. Hope you all enjoy the day off tomorrow.
I did today's ride in the morning. It was cool but sunny with just a slight wind. On the intermediate plan so 3x8' (2').
#1 .976 @ 92 rpm
#2 .947 @ 91 rpm - I could keep spinning but it was harder to make watts...
#3 .977 @ 78 rpm - For this interval, I shifted gears and just mashed it out to up the intensity.
Total ride - 72 minutes at .819
I am trying to work on maintaining a higher cadence. In the past, to go faster/push more watts, I'd just pedal harder. Now I sometimes actually get the feeling that I can get more power by moving my legs faster instead of by just pushing harder. Faster and harder seem more different now than they did before. I guess that is a good thing?!! Or maybe I am just creating a distinction that doesn't exist?
I am totally blown away by all you folks who are hammering away at such high intensity. I'm working hard to get my .95s and even though I am not completely drained at the end of each workout, I am definitely
Felt a lot of fatigue in the legs today. Struggled, but got 2x12' z4, and 14' z3 (sorta). Another reason why I can't wait til I get my power meter on Monday (!) is that there will no longer be any doubt whether I'm in the right zones or slackin. Rest day tomorrow! I'll be helping build 600 bikes for Toys for Tots!
I ended up having to do the ride tonight after bed time. An extra half day of rest seemed to help. 2 x 12 minutes at 257 and 263 followed by 20 mintues at 216.
@Beverly What a cool thing to be doing tomorrow. Helping make 600 very happy kids on Christmas morning.
Instead of the 2x12' today, I did 2x10' (IFs of 1.01 @323w and 1.034 @331w) = 1x4' standing/out of saddle (IF .929, for some reason it never picks up the PNorm). Overall IF .873 @ 279w.
I like the standing part, makes my legs feel wobbly at the end - in a nice way.
3X8 today at 164, 161, 158 NP and 1.021, 1.0, 0.979 and then 10" at 139, 0.86. The bumped up number of 161 is definitely more accurate but it'll still be interesting to see what the week of Dec 20 brings.
I think the three separate intervals were harder mentally. My power files showed much more variability than I normally hit indoor on the trainer. Maybe I was just weak tonight. Rest tomorrow and then race Saturday. Hope I don't drown since I'm a faithful follower of the no swim portion of the plan.
After a mediocre on wed , crushed the bike. Went 1.06 , 1.06, 1.09 . Felt really good and focused on the bike . Super psyched needed a good ride to end the week and get a days rest.
Getting back on the horse after working through a cold earlier this week. Tried to solider on and do Tuesday's bike, but after a 1X12 at 1.001 I was useless. Did wed run yesterday and have yesterday's bike teed up for tonight.
In the "I'm an idiot" file... I increased CT pressure on the rear tire on tuesday as I feel like there has been some slipping here and there. Did the test and showed an increase from 1.75lbs to 3.5 lbs... just figured out that I didn't save the results so CT thought the pressure was 2.00lbs... I did have a cold, but no wonder it felt so hard...
Slightly down on usual numbers but within high side of ranges. Little tired from 3 runs within 24 hrs. That is it for OS week 5, got the weekend off with no training.
Back in the saddle again... Thursday's bike done... 3X8s 232,229, 236 (1.02,1.01, 1.036)... total workout of 60 minutes at 200 (.88)... feels better to not try and spike well above targets (huh - go figure)
Just got back from the Seattle area and checked out everyone's posts just to see what is going on. I''m impressed with the dedication and effort I'm seeing and it is just great to see others working through various issues to get the work in.
Although I couldn't do the bike wko yesterday at the hotel fitness room, I just did yesterday's run wko at a Z3 effort. After today's travel day, I should be recovered for tomorrow's brick. See you all then...
I was planning on sleeping in tomorrow, but just found out about a new commitment (family stuff at 9 a.m.) and then a full day with no time to do the brick. I will be waking up early and hopping on the drainer early.
@Art and Ian - stats look great guys! I felt the extra 5 minutes on this one. Had to shorten the rest intervals some to get it all in within 90 minutes - total was .91 IF..... Run went well though legs were tired....
The day off yesterday worked wonders for me. While not easy it just did not feel THAT hard today. Was sitting on 315 7 minutes into the first 15 so just kinda went with it. Actually felt like I was backing off on the 2nd one. Hit the 5 minutes hard. Not sure I have done too many 5 minute trainer intervals that hot in the bars before. The 2 15's at the end never got very hard. Hopefully today was a harbinger of the work working rather than an outlier. Ran an easy 4 after. TIme to go get an xmas tree.
Great bike today. Not much sleep had to work in the ER and we had a few bad trauma's come in
10' WU- I rode with a couple of friends so it was fun to talk and wu. We then did 3x3' (1') at 85%..was way above my marks and it felt easy so I thought to myself lets nail it today.
Like I said I was feeling it today and it was neat after downloading to see the Interval watts climbed with each interval. I will take it. Skipping the brick run today d/t a hx of ITB. Felt the right hips getting tight during my last run so will relax the rest of the day and see how tomorrow's run feels.
Did 2x15, 1x5 and 3x10 instead of 2x15 today. I really struggled with the 2x15's. I was holding in the 240's but caved a couple times in each interval. Stopped for a few seconds. Final numbers were in the 220's. Pissed me off so I hit 256 watts for the 5 minute interval. Felt better after that and held .865 for the 3x10(1). The best news is that I ran 2 miles easy with no pain in my toe!
nice work all, I did the 2x15 265, 262. Felt horrible so I bagged it right there. I think I over served myself too many canadian beers last night. I will ride again tomorrow as Thursday and Sunday were switched. I will crush it tomorrow.
Awesome numbers everyone! Very inspiring following everyone's progress. The shame of missing a workout is keeping me dead on track. Almost five weeks done without a miss. Team Turkey rocks!
Very hard today but good. I wish I could post numbers. I guess I could do HR, but I am training via power on my trainer, but don't get splits with it. I just keep the numbers up. The first two sets I kept the watts above 250 with a few spikes up to 270, the third I was pushing for 270 for the full 5 min. The last two 2x15 min I was trying to go between 230-240 watts. The workout hurt. Run felt good. I wasn't sure I was going to be able to sustain the z2 pace after that hard of a bike workout. But I did. It felt good.
Comments
Man, that felt great. 3x8 is way different from 2x12.
Always hard to say if the workout was designed to feel that way, or if the legs were well-rested, or it's just my day, but I'll take it.
I don't have any power data to share as Saris is currently tidying up my training wheel for me, but that was my best feeling bike yet.
The 1hr long Universal Sports replays of Kona are perfect for an hour of power on the trainer.
Day off tomm!!!
It's funny how sometimes your workout does not match how you feel. I put off todays 2 X 12's until 6:00 pm because I was still pretty sore and sluggish from yesterdays 4 X 1 mile run. Felt really strong once the intervals got started, did start to suffer a little on the second one. 1st interval was 270 2nd was 261.
Looking forward to having a nice easy comfortable swim with a lot of stretching tomorrow. Hope you all enjoy the day off tomorrow.
I did today's ride in the morning. It was cool but sunny with just a slight wind. On the intermediate plan so 3x8' (2').
I am trying to work on maintaining a higher cadence. In the past, to go faster/push more watts, I'd just pedal harder. Now I sometimes actually get the feeling that I can get more power by moving my legs faster instead of by just pushing harder. Faster and harder seem more different now than they did before. I guess that is a good thing?!! Or maybe I am just creating a distinction that doesn't exist?
I am totally blown away by all you folks who are hammering away at such high intensity. I'm working hard to get my .95s and even though I am not completely drained at the end of each workout, I am definitely
How many more weeks of the OS do we have!
3x8': .988/94 rpm
.989/93 rpm
.992/93 rpm
16'@.812/94 rpm
1:01:46 .882/93 rpm
Good workout tonight, very uniform and consistant, VI=1 for all intervals.
3x8 @ 204/204/204; 1.022/1.02/1.021; 84/83/83
20' @ 171; 0.855; 76
Overall 1:04 @ 179; 0.893; 75
@ Beverly - that is a wonderful thing to do....there's gonna be a new crop of Jr triathletes in a few years! :-)
@Beverly What a cool thing to be doing tomorrow. Helping make 600 very happy kids on Christmas morning.
I like the standing part, makes my legs feel wobbly at the end - in a nice way.
Being good hubby, so time was close today. Ended up only 49 min on the bike. But the SAUs were worth it.
Very little wasted time. Could have done more.
Sleep is good, no doubt. Only question is HOW MUCH that next test moves up, Mr. Mepham.
I think the three separate intervals were harder mentally. My power files showed much more variability than I normally hit indoor on the trainer. Maybe I was just weak tonight. Rest tomorrow and then race Saturday. Hope I don't drown since I'm a faithful follower of the no swim portion of the plan.
Lynne
You are in for a big bump at the next test. 4.0 w/kg is more than a fantasy for you this year. You may hit it in the OS.
In the "I'm an idiot" file... I increased CT pressure on the rear tire on tuesday as I feel like there has been some slipping here and there. Did the test and showed an increase from 1.75lbs to 3.5 lbs... just figured out that I didn't save the results so CT thought the pressure was 2.00lbs... I did have a cold, but no wonder it felt so hard...
10' warmup with 3x30" FTP pickups (169)
3x10' 95-100% FTP with 4' easy (237/241/244)
18' 80-85% FTP (204)
5' cooldown (168)
Slightly down on usual numbers but within high side of ranges. Little tired from 3 runs within 24 hrs. That is it for OS week 5, got the weekend off with no training.
Cheers
Ian
Although I couldn't do the bike wko yesterday at the hotel fitness room, I just did yesterday's run wko at a Z3 effort. After today's travel day, I should be recovered for tomorrow's brick. See you all then...
@Art and Ian - stats look great guys! I felt the extra 5 minutes on this one. Had to shorten the rest intervals some to get it all in within 90 minutes - total was .91 IF..... Run went well though legs were tired....
Interval 1:
connect.garmin.com/activity/58726571
10' @ 171W, IF: 0.991
10' @ 173W, IF: 1.001
10' @ 174W, IF: 1.007
15' @ 141W, IF: 0.818
15' @ 141W, IF: 0.816
Total bike: 1:30:00 @ 149W, IF: 0.86
T-Run: 20' @ Z2/3
Well that was damn hard today. Here are my numbers shamelessly stealing Elly's format (but not his numbers unfortunately
!)
10' @ 152W, IF: 0.962
10' @ 153W, IF: 0.962
10' @ 152W, IF: 0.96
15' @ 130W, IF: 0.82
15' @ 129W, IF: 0.81
Total bike: 1:25:00 @ 134W, IF: 0.846
No run – physio orders re ITB!
10' @ Z3, AVHR: 148 (couldn't get to Z4)
10' @ Z4, AVHR: 155
10' @ Z4, AVHR: 156
15' @ Z3, AVHR: 148
15' @ Z3, AVHR: 149
Total bike: 1:39
T-Run: 20' @ Z2/3, AVHR: 149
Overall: felt good and can feel my comfort zone rising while doing Z3.
The day off yesterday worked wonders for me. While not easy it just did not feel THAT hard today. Was sitting on 315 7 minutes into the first 15 so just kinda went with it. Actually felt like I was backing off on the 2nd one. Hit the 5 minutes hard. Not sure I have done too many 5 minute trainer intervals that hot in the bars before. The 2 15's at the end never got very hard. Hopefully today was a harbinger of the work working rather than an outlier. Ran an easy 4 after. TIme to go get an xmas tree.
10' WU- I rode with a couple of friends so it was fun to talk and wu.
We then did 3x3' (1') at 85%..was way above my marks and it felt easy so I thought to myself lets nail it today.
MS results:
10' @ 181 w, IF:1.058
10' @ 186w, IF: 1.086
10' @ 195w, IF: 1.139
15' @ 144w, IF: 0.84
15'@ 146w, IF 0.85
Entire workout
NORM POWER 161 with a IF of 0.94
Like I said I was feeling it today and it was neat after downloading to see the Interval watts climbed with each interval. I will take it. Skipping the brick run today d/t a hx of ITB. Felt the right hips getting tight during my last run so will relax the rest of the day and see how tomorrow's run feels.
Did 2x15, 1x5 and 3x10 instead of 2x15 today. I really struggled with the 2x15's. I was holding in the 240's but caved a couple times in each interval. Stopped for a few seconds. Final numbers were in the 220's. Pissed me off so I hit 256 watts for the 5 minute interval. Felt better after that and held .865 for the 3x10(1). The best news is that I ran 2 miles easy with no pain in my toe!
People are crushing it!
Awesome numbers everyone! Very inspiring following everyone's progress. The shame of missing a workout is keeping me dead on track. Almost five weeks done without a miss. Team Turkey rocks!