What a difference a week makes. I was struggling physically and mentally last weekend. Then I have a workout like today. : D Bike: 3x10': 1.058/85 rpm 1.052/85 rpm 1.050/85 rpm 2x15': 0.840/86 rpm 0.854/86 rpm 1:25:00 0.922
Nice work everyone. I had one of those mornings that I felt like crap before the workout and warming up but than something clicked during the intervals. Like Chris G, they were no where near easy but very managable. Everything was right on target for 1:35 @ .9. Felt awesome after for the brick run. Again, not esay but not that hard either. The best part is I felt significantly better after the workout than before... I love that feeling.
I think there must be something in the air... Took me all morning of laying around drinking coffee, reading, messing around on the internet before I could force myself down to the pain cave.... I even got off the bike twice while I was supposed to be warming up..... Once I got going it wasn't so bad. Glad now that I made it happen.
Run was tougher mentally - not enjoying the deadmill very much. Need to re-calibrate the footpod too. It seems to be more than 0:30 per mile slower than my deadmill. Either way still got it done but used the DM pace not the footpod.
10' @ 7:48; 10' @ 7:30
no extra running today. We'll see how tomorrow goes......
Wow... Good day for a lot of folks. I too got into the 2x15's and was holding 105% fairly easily so I decided to pull a mancona and make it a 2x20(2') test. Held little over 105% (271watts) on first 20'. Then on the 2nd I picked it up a notch and held 275 for a new FTP of 271. That's a 5% increase in 4 weeks ( are you kidding me ). Even for us vets this stuff works over and over. Maybe I get another 5% gain in next 4 weeks for the real test?? Who knows but with my 5 lbs. Weight loss I think I'm up to 4.5 w/kg.
Does this deserve an easy run tomorrow other than the 3x1 mile??
I wasn't really "feeling it" on the bike today. I tested at the beginning of the os at 235, but it's been pretty clear for a few weeks that I should be a few watts over that...so I'm now routinely expecting to be in the low 240s, but I decided not not to go beyond that today and make sure I got a quality run. In the end, though it wasn't brilliant, I held all the numbers.
15 #1, 244, 1.04
15 #2, 246, 1.05
15 #3 209, 0.91
15 #4 215, 0.92
overall 82 minutes, 217 W, 0.92
The weather is rapidly deteriorating in Iowa, so i took the opportunity to get in what may be the last longer outdoor run for a long time. (I won't run outside when there's ice on the gound.) Got in my 10 min intervals then just ran easy and free for the balance. 8.6 mi, 101 rTSS.
@Trent - you have it backwards, that deserves a 4x1 :-). Very nice work. I actually thought about just doing 2 x 20 (2) today but then thought better of it.
Looks like nice work all around folks.
No matter what you did, lets hear about it. While it is more fun to post a great session it is more important to post a really lousy one. No matter what happened i am willing to bet that one of us has had the same issue before and the group wisdom can help out.
@Trent - you have it backwards, that deserves a 4x1 :-). Very nice work. I actually thought about just doing 2 x 20 (2) today but then thought better of it.
Looks like nice work all around folks.
No matter what you did, lets hear about it. While it is more fun to post a great session it is more important to post a really lousy one. No matter what happened i am willing to bet that one of us has had the same issue before and the group wisdom can help out.
Ouch, that was a long time in the saddle. Hopefully a fresh bike fit will make things more comfortable. 18' warmup 10' @ 220W, IF 1.06, 86RPM 10' @ 216W, IF 1.04, 86RPM 10' @ 224W, IF 1.08, 87RPM 15' @ 182W, IF 0.88, 89RPM 15' @ 174W, IF 0.84, 88RPM Total bike 93' @ 185W, IF 0.89, 84RPM, TSS 123.6 I'm racing a 5K tomorrow so I just did a 10' Z1 run on the treadmill.
The wife and I rode with a group today so I had to figure out how to get my EN 3x10' into the mix. It was a cool and cloudy day that looked like it was going to rain and finally did when we were about 30 miles from home. Then it got worse when the wife had a flat. The rain never got hard and it stopped before we finished the section on the Pacific Coast Highway. I ended up doing somewhat more than an hour at 85% and about 3 hours before getting into the intervals. The numbers:
10 at 1.043 @ 90rpm, rest interval of 11 minutes
10 at 1.047 @ 80 rpm, no rest interval before 3rd
10 at .983 @ 79 rpm
I ended up riding about 5 hours at an overall IF of 0.8. I got home, grabbed the dog, and ran in the park for not quite 20 minutes.
Wow - looks like a lot of folks finding their mojo today. Nice work and x2 on what Chris G said about posting... I have to admit it was tough to post my blown-up Tuesday bike, but once I did, I felt better and definitely motivated me to stay after it.
Despite back-to-back bike days for me, today was also a good day (also stealing Elly's format!). @ Shaughn: thanks for the words of encouragement...
10' @ 234W, IF: 1.019 10' @ 239W, IF: 1.053 10' @ 242W, IF: 1.067 30' @ 199W, IF: 0.884 (seems easier to just do the 2X15s as a block)
Total bike: 1:17:06 @ 212W, IF: 0.954
Felt good on the brick run as well... Treadmill aint so fun, but good for pacing
Everyone looks like they are hitting it hard whether or not you are feeling it.
I felt good this AM, typically excited to get on the bike, as I 1. just got power and 2. VERY motivated to improve my bike times this year.
FTP 130
3x10 as 128, 127 and 129
2x15 as 108 and 118
Then got the run done
2x1 mile as 7:32 and 7:27 way too fast (should have been 7:57 and 7:39) but it was too cold to slow down. Wind off the ocean at 20 mph, wind chill 23 deg.
Wife and I discussed how Garmin (or someone) should make a glove that wraps around the garmin allowing you to see the screen and still have warm hands and wrist.
up at 5:30 to complete the bike before going to a training all day. Didn't get the brick run in as the training I was at was supposed to be very active and running. Turned out to be less active than I thought, but I'm going to pass on making up the run. First missed workout of the OS that I'm not making up. Hope it helps my legs. Feeling really guilty about missing it, but trying to keep in mind that this one miss is totally insignificant for any race I do.
Nice job getting the work done to folks. We're getting closer to the FTP test and I can't wait for the results.
Trent that is quite some motivation to attempt an FTP test at this point in the game and very much more impressive to totally kick azz in it, nice work.
Chris G. those are some very impressive numbers today, way to push it.
I had to get on the bike at 5:30 this morning because the rest of the day was spent in a gym watching, refing and coaching B-ball. I'm finding it harder to get the legs going that early in the morning, the afternoon workouts have been producing some better numbers. Todays 2 X 15's were 246 and 248 the 5 min interval was 282 and felt pretty good.
Did a 20 min. run that felt great, surprized at how well the legs felt. I'm actually looking forward to see how those 3 X 1miles feel tomorrow.
Think I'll be crashing on the couch pretty early tonight, starting to fade already.
All of you are really kicking butt! This week turned into a total bust for me. Work travel then wife away for the weekend and me with the girls = 1 horrible workout.
My "run" tomorrow will be alongside my my 4-yr old at her 1k race.
All of you are really kicking butt! This week turned into a total bust for me. Work travel then wife away for the weekend and me with the girls = 1 horrible workout.
My "run" tomorrow will be alongside my my 4-yr old at her 1k race.
David - just think of all the SAUs you are building up! I'm an empty nester and wish I was still doing what you are doing tomorrow! Enjoy - we'll still be here!
Great workout for me this morning! though, I may be getting a little soft. had an opportunity to ride outside in the dawn hours at 24deg and I passed on it, opting for the pain cave.
Hard w/u as needed. 3x10' with targets hit, then switched the 2x15' z3's to a 1x30' for time sake. then to the treadmill for an ez z2 15' run, babying leg for tomorrow.
QUESTION - As I follow yuze guyz with those fancy Pain Meaters than quantify your suffering and progress at the same time, I want to know this....when I see that you did the interval with an IF of 1.07, for example, does that mean you're going over 100% for the targeted effort? I ask because I'm wondering if I should be going for the top end of my HR zone as opposed to my goal of just staying 'in' the zone. Just trying to correlate your efforts with mine!
I have officially decided to up my FTP to 255. Started at 204 at the beginning of November. Needless to say I'm pretty psyched how things are going. Had to cut things a little short this morning with family stuff and sleeping in a little too long.
10 min @ 264W, IF 1.035 10 min @262W, IF 1.029 5 min@264W, IF 1.033 15 min@216, IF .846 Followed it up with an easy 20 min run. Boy is it cold jumping off the trainer and heading out the door for a run.
Looks like the rest day did everyone right.
@Rubin I am jealous of your outdoor riding, even in the rain. I am getting more and more excited to see how things translate outside.
@Rob - I am envious of your FTP improvement. Even worse, I know that there will be no FTP pop for me associated with moving from the pain cave to outside. Oh well...
@Rob - That is a serious bump - was the test a good effort?
Did my workout later in the day as family commitments in the morning meant no easy way to do the brick (also had 3" of snow).
W/up - 10' E then 3x1'(1') Z4 Main - 3x10'(4') Z4 - 1x28' Z3 20' @ Z2/Z3 (IF .993) -- a bit too hard. The Norm Pace (not avg pace) feature in WKO+ drives IF it appears...
HR was about 7-9BPM lower than normal. Speed was about .3mph faster too. I did finally get a wheel spacer for the front wheel while on the drainer (used folded towels before). Think this raised the front end about 1" -- maybe i was riding "downhill" before. Will see if the higher front end yields consistently lower HR and faster speeds?!?
@Trent, Nice work! Damn, not I might just HAVE to do a FTT on Tuesday morning.
The first year I did all kinds of ad hoc tests, which probably lead to less than optimal overall results. However last year I got a little smarter and not I only try to pull off an adhoc FTT is when there are is a 2 x 20(4') on the schedule. I do the first 20 at my current FTP and if my legs feel good, I then do only 2' rest and try to crush the 2nd 20' to see what happens. Sometimes it works out well and other times it doesn't. If nothing else it's a great workout and very close to what was written in the plan. You guys may thing I do all kinds of crazy stuff, but pretty much everything is calcuated and planned out.
BTW, have fun with the new target watts on tuesday... nothing like a 2 x 20 workout as the first workout after a increase in FTP. ;-)
I slightly switched it up this weekend. Today I did 2x12 265, 266, then 5 at 268. I didn't bring my cradle with me to d/l my workout but got it done. Nice week NOS. I have watt envy
QUESTION - As I follow yuze guyz with those fancy Pain Meaters than quantify your suffering and progress at the same time, I want to know this....when I see that you did the interval with an IF of 1.07, for example, does that mean you're going over 100% for the targeted effort? I ask because I'm wondering if I should be going for the top end of my HR zone as opposed to my goal of just staying 'in' the zone. Just trying to correlate your efforts with mine!
Thx.
Not sure if anyone answered Chris? I would say that as our watts increase because our legs are getting stronger our HR's are about the same. So that is a slippery slope for you as a HR athlete. Maybe you go up 2-3 beats per minute but that could backfire and cook you.
Comments
Bike:
3x10': 1.058/85 rpm
1.052/85 rpm
1.050/85 rpm
2x15': 0.840/86 rpm
0.854/86 rpm
1:25:00 0.922
Run:
2x10': 7:24 min/mi ,7:14 min/mi
20:05, 2.75
Great work everybody. I built an igloo with my 2 and 3 year old boys this morning then hit the bike.
Today was really hard for me. Hard as in, it hurts so bad after the first minute of each 3x10 that I don't think I'll be able to make my numbers.
3x10 @ 294, 291, 290 or 1.01, 1.0, 1.0
2x15 @ 234, 232 or .80, .80 (see how I went for the lower end of the spectrum on those?)
Then the 20 min. run, first 10 @ 6:55, second 10 at 6:38, all of which was hard. I still can't believe Z2 is a sub-7:00 pace.
Me too.
3x10 @ 202/205/203; IF: 1.011/1.024/1.013; VI: 1/1/0.99; Cd: 83/83/83
2x15 @ 171/175; IF: 0.855/0.874; VI: 1/0.99; Cd: 86/87
Total 1:34:10 @ 174; 0.869; 1.11; 77
Run was tougher mentally - not enjoying the deadmill very much. Need to re-calibrate the footpod too. It seems to be more than 0:30 per mile slower than my deadmill. Either way still got it done but used the DM pace not the footpod.
10' @ 7:48; 10' @ 7:30
no extra running today. We'll see how tomorrow goes......
Does this deserve an easy run tomorrow other than the 3x1 mile??
Awesome work Chris, Carl (and everyone!)
I wasn't really "feeling it" on the bike today. I tested at the beginning of the os at 235, but it's been pretty clear for a few weeks that I should be a few watts over that...so I'm now routinely expecting to be in the low 240s, but I decided not not to go beyond that today and make sure I got a quality run. In the end, though it wasn't brilliant, I held all the numbers.
The weather is rapidly deteriorating in Iowa, so i took the opportunity to get in what may be the last longer outdoor run for a long time. (I won't run outside when there's ice on the gound.) Got in my 10 min intervals then just ran easy and free for the balance. 8.6 mi, 101 rTSS.
Looks like nice work all around folks.
No matter what you did, lets hear about it. While it is more fun to post a great session it is more important to post a really lousy one. No matter what happened i am willing to bet that one of us has had the same issue before and the group wisdom can help out.
Looks like nice work all around folks.
No matter what you did, lets hear about it. While it is more fun to post a great session it is more important to post a really lousy one. No matter what happened i am willing to bet that one of us has had the same issue before and the group wisdom can help out.
18' warmup
10' @ 220W, IF 1.06, 86RPM
10' @ 216W, IF 1.04, 86RPM
10' @ 224W, IF 1.08, 87RPM
15' @ 182W, IF 0.88, 89RPM
15' @ 174W, IF 0.84, 88RPM
Total bike 93' @ 185W, IF 0.89, 84RPM, TSS 123.6
I'm racing a 5K tomorrow so I just did a 10' Z1 run on the treadmill.
The wife and I rode with a group today so I had to figure out how to get my EN 3x10' into the mix. It was a cool and cloudy day that looked like it was going to rain and finally did when we were about 30 miles from home. Then it got worse when the wife had a flat. The rain never got hard and it stopped before we finished the section on the Pacific Coast Highway. I ended up doing somewhat more than an hour at 85% and about 3 hours before getting into the intervals. The numbers:
I ended up riding about 5 hours at an overall IF of 0.8. I got home, grabbed the dog, and ran in the park for not quite 20 minutes.
Rubin
Despite back-to-back bike days for me, today was also a good day (also stealing Elly's format!). @ Shaughn: thanks for the words of encouragement...
10' @ 234W, IF: 1.019
10' @ 239W, IF: 1.053
10' @ 242W, IF: 1.067
30' @ 199W, IF: 0.884 (seems easier to just do the 2X15s as a block)
Total bike: 1:17:06 @ 212W, IF: 0.954
Felt good on the brick run as well... Treadmill aint so fun, but good for pacing
Everyone looks like they are hitting it hard whether or not you are feeling it.
I felt good this AM, typically excited to get on the bike, as I 1. just got power and 2. VERY motivated to improve my bike times this year.
FTP 130
3x10 as 128, 127 and 129
2x15 as 108 and 118
Then got the run done
2x1 mile as 7:32 and 7:27 way too fast (should have been 7:57 and 7:39) but it was too cold to slow down. Wind off the ocean at 20 mph, wind chill 23 deg.
Wife and I discussed how Garmin (or someone) should make a glove that wraps around the garmin allowing you to see the screen and still have warm hands and wrist.
Come on, if you did an FTP test for fun today you may as well just do a VDOT test tomorrow.
Nice job getting the work done to folks. We're getting closer to the FTP test and I can't wait for the results.
Trent that is quite some motivation to attempt an FTP test at this point in the game and very much more impressive to totally kick azz in it, nice work.
Chris G. those are some very impressive numbers today, way to push it.
I had to get on the bike at 5:30 this morning because the rest of the day was spent in a gym watching, refing and coaching B-ball. I'm finding it harder to get the legs going that early in the morning, the afternoon workouts have been producing some better numbers. Todays 2 X 15's were 246 and 248 the 5 min interval was 282 and felt pretty good.
Did a 20 min. run that felt great, surprized at how well the legs felt. I'm actually looking forward to see how those 3 X 1miles feel tomorrow.
Think I'll be crashing on the couch pretty early tonight, starting to fade already.
All of you are really kicking butt! This week turned into a total bust for me. Work travel then wife away for the weekend and me with the girls = 1 horrible workout.
My "run" tomorrow will be alongside my my 4-yr old at her 1k race.
David - just think of all the SAUs you are building up! I'm an empty nester and wish I was still doing what you are doing tomorrow! Enjoy - we'll still be here!
Hard w/u as needed. 3x10' with targets hit, then switched the 2x15' z3's to a 1x30' for time sake. then to the treadmill for an ez z2 15' run, babying leg for tomorrow.
QUESTION - As I follow yuze guyz with those fancy Pain Meaters than quantify your suffering and progress at the same time, I want to know this....when I see that you did the interval with an IF of 1.07, for example, does that mean you're going over 100% for the targeted effort? I ask because I'm wondering if I should be going for the top end of my HR zone as opposed to my goal of just staying 'in' the zone. Just trying to correlate your efforts with mine!
Thx.
Thanks Elly... and now that I have "the format" for reporting my numbers... I expect them to continue to go up
10 min @ 264W, IF 1.035
10 min @262W, IF 1.029
5 min@264W, IF 1.033
15 min@216, IF .846
Followed it up with an easy 20 min run. Boy is it cold jumping off the trainer and heading out the door for a run.
Looks like the rest day did everyone right.
@Rubin I am jealous of your outdoor riding, even in the rain. I am getting more and more excited to see how things translate outside.
@Rob - I am envious of your FTP improvement. Even worse, I know that there will be no FTP pop for me associated with moving from the pain cave to outside. Oh well...
Did my workout later in the day as family commitments in the morning meant no easy way to do the brick (also had 3" of snow).
W/up
- 10' E then 3x1'(1') Z4
Main
- 3x10'(4') Z4
- 1x28' Z3
20' @ Z2/Z3 (IF .993) -- a bit too hard. The Norm Pace (not avg pace) feature in WKO+ drives IF it appears...
HR was about 7-9BPM lower than normal. Speed was about .3mph faster too. I did finally get a wheel spacer for the front wheel while on the drainer (used folded towels before). Think this raised the front end about 1" -- maybe i was riding "downhill" before. Will see if the higher front end yields consistently lower HR and faster speeds?!?
The first year I did all kinds of ad hoc tests, which probably lead to less than optimal overall results. However last year I got a little smarter and not I only try to pull off an adhoc FTT is when there are is a 2 x 20(4') on the schedule. I do the first 20 at my current FTP and if my legs feel good, I then do only 2' rest and try to crush the 2nd 20' to see what happens. Sometimes it works out well and other times it doesn't. If nothing else it's a great workout and very close to what was written in the plan. You guys may thing I do all kinds of crazy stuff, but pretty much everything is calcuated and planned out.
BTW, have fun with the new target watts on tuesday... nothing like a 2 x 20 workout as the first workout after a increase in FTP. ;-)
Not sure if anyone answered Chris? I would say that as our watts increase because our legs are getting stronger our HR's are about the same. So that is a slippery slope for you as a HR athlete. Maybe you go up 2-3 beats per minute but that could backfire and cook you.