After my spontanteous FTP test on Thursday (in hindsight not the brightest move given the potential for hole digging after tues & wed workouts) and keeping the sage advice of RnP and "the vets" vis-a-vis over-reaching and paying attention to recovery, I went into today's work-out with both hands on the rip cord. Had a sorta hard time hanging on to the low-end of the range for my new FTP for the 1X10s and red lights started flashing during the 1X5... the Triage Shoot was deployed after spinning for a bit after the 1X5 with the continuance of various muscular and tendon protestations. Maybe could have gutted out the 2X15s at 80-85%, but felt like I would have courted disaster to do so. Running felt ok, but tighteness in my left hammy led me to eject. Headed over to micro thread after this post to seek hole-digging-avoidance advice for Monday...
1X10: 257W, IF 0.954 1X10: 261W, IF 0.966 1X5: 253W, IF 0.94
I've been shedding pounds at an unprecedented rate - from 148 down to 142.6 in the past 10 days, ever since I committed to post my food diary on the weekly weigh-in thread - and I was afraid it would start to affect my workouts. But I hit my goal of keeping the intervals above 230, the 2x15's were better than last week, although just like last week I didn't have much left for the run, only able to sustain Z2. And even that was soooo hard. I'm wondering if I need to be taking nutrition during the bike portion of these Saturday bricks - I'll post that question on the Nutrition forum. 18' warmup 10' @ 233W, IF 1.13, 88RPM 10' @ 235W, IF 1.14, 89RPM 5' @ 232W, IF 1.12, 88RPM 15' @ 185W, IF 0.90, 90RPM 15' @ 179W, IF 0.87, 89RPM Total bike 88' @ 192W, IF 0.93, 86RPM, TSS 126 Run 30' @ 7:10, NGP 7:03 (Z2), cadence 89, HR 157, rTSS 44.2
I needed a bit of a mental break as much as a physical one and took it down a notch today, doing my intervals between 235 and 240 W, i.e., where I tested on day 1, which I know I'm ahead of now. That said, it was refreshing not to be struggling and felt good knowing that this was "relatively easy" compared to the recent efforts.
Ended up on the treadmill for the run, but it's not so bad for only 30 min. That went well.
Seeing as monday is a test day I decided to give myself a break from the ERG files and pace myself today.
FTP is 280 as of 2 weeks ago
15' @ 280 15' @ 282 7' @ 298 32' @ 249
I felt pretty strong getting off the bike but wasn't sure how the 30' brick run would go ... it went great! I held my zones exactly but extended it 1' so I could go over 5 miles.
Ready to test Mon. Hit 2x10 + 1x5 @ 0.98 and 2x15 @ 0.83. Total time 94min with warmup (TSS 111 IF 0.85). It all felt too easy!! 30min run following was great and right on pace. Gunning for 220+ on Mon.
Happy testing everyone!!
BTW...got my PT wheel and Joule from Rich delivered today. Off for the next two weeks, so lot's of outside rides!!!
Good workout today. This has been a crazy week with so many things going on in my life. This season is so busy. But with the week as it was I only missed half of the Wed run. Today's workout was good though I did not show the power I had been in the past, though the HR was on target. The run though was good. Now to "rest." Not much rest this week because of a busy weekend. I am in our anual Christmas Musical tonight and tommorow. I am looking forward to all this season has to offer.
Awesome session today. Did a group drainer session with 6 of my tri buds in a basement watching a surfing documentary. Super good vibe and I was so stoked. Starting January we'll probably do this every Sat. I hope. Overachieved a bit as a result, but it's all good. Then went to the gym for 30 min on the dreadmill. I find the dreadmill so hard, as hard as the z4 efforts. Got it done though. Then went to Kona viewing party.
14' @ 180 (4') VI 1.04 14' @ 177 (2') VI 1.02 7' @ 179 VI 1.037 (13' with 8 x 1' one leg drills) 15' @ 157 VI .90 (2') 15' @ 160 VI .927 (3.5') Total 1:45 TSS 145
Had mechanical issues with the cycleops trainer this morning making the "I'm too tight" noises. I took it as a good sign to be a little conservative and dial it back in prep for Monday. Hit the low end of Z4 and Z3 on the bike and had to cut if off and come back for the run around noon. Had a good run and hit my Z2 and Z3 zones fairly easy. Now it's time to rest up and get ready for the family coming in.
By reading the posts - looks like I'm on track with everyone else prepping for Monday. Except Kevin. I haven't been dropping weight like him since Patrick introduced me to White Chocolate Pretzels with the Peppermint chips!
Mine was solid today. Felt good to be on the bike after a disaster of a week bike wise. The 14 s were 310 and 308. The 7 was 320. I think i can muster a solid test Monday. First real try with the 12-23...so much nicer than the 11-26 that was on there...actually several useable gears now. Ran for 20 minutes. Think i pulled my right calf a bit on Friday. Gonna baby it for a few days.
The rains started on Friday and are predicted to continue for the next few days with a predicted lull on Monday. With the bike test on Monday, switching today's ride with tomorrow's rest isn't an answer. So it came down to rain or trainer. Rather than dust off the trainer, I warmed up on the erg rower and drove the bike down to the bike trail to do the main set. As expected the trail was mostly empty which is nice because it is so much harder for me to stop in the rain. The numbers: 10 mins at 0.996 at 85 rpm; 10 mins at 0.996 at 85 rpm; and 5 mins at 0.982 at 85 rpm in a total ride of only 45 minutes. Hey - it was wet... I decided to leave the run for after the Monday test.
One of the matrix I follow during the OS is peak 60' since I tend to warm up the same and most WO's are 1hr in length. Today was my highest peak 60' by 9 watts since the OS.
Solid workout today. After most of the past few rides being at mental FTP & not actual FTP, today felt pretty easy. Also my best feeling transition run yet. Making a mental note that hard work pays off, & there is a lot more hard work to be done.
1 > 10min @ 192w (.982)
2 > 10min @ 192w (.977)
3 > 5min @ 192w (.980)
4 > 15min @ 159w (.810)
5 > 15min @ 156w (.798)
Total > 1:15 @ 169w (.837)
Lots of relaxing to do tomorrow, big days coming next week. Nice work all.
Feeling the fatigue build this week. Showed today on both the drainer and the deadmill. Not an issue of being able to hold FTP or hit my run paces, just that it was very hard right from the beginning and all the way thru....
10 @ 203; 1.014; VI 1; HR 156; Cd 84 10 @ 201; 1.003; VI 1; HR 169; Cd 88 5 @ 208; 1.039; VI -0.99; HR 170; Cd 89
15@ 179; 0.896; VI 1; HR 161; Cd83 15@ 179; 0.893; VI 1; HR 157; Cd83
Total 1:20:45 @ 177; 0.885; HR 152; Cd 79
Run 4 miles 30:38 Pace 7:51; 7:47; 7:30; 7:30 HR 155; 166; 175; 178
Tomorrow will be a much needed rest day, although I need to drive from Maine to Providence and back. Getting mother and step daughter for Christmas.
Hope to be more rested for my test Monday evening.....
legs were definitely more tired yesterday, but got both workouts done. i haven't downloaded data in a long time since computer crashed and i don't want to resign for wko+ twice if we get a new one. i'll have to figure something out for tomorrow.
legs were definitely more tired yesterday, but got both workouts done. i haven't downloaded data in a long time since computer crashed and i don't want to resign for wko+ twice if we get a new one. i'll have to figure something out for tomorrow.
If by any chance you have a CT and/or can figure out how to email me a file, happy to dump it into my WKO+ (would just set you up as new athlete... easy to do)... PM me if u want... I'm off all next week and around so easy to do...
When you fiqure out how to set it up on the Joule let me know. I have mine set in WKO and when it transfers over it reads right but otherwise on the joule itself it is way off.
@ Carl If you are looking to set your FTP in the joule, do the following: Connect the joule to the PC. Launch the PowerAgent software. In the user window double click on your name. This opens up the edit user window. Click on the power zones tab. Enter your FTP in the cell provided. Click ok . Now on the main menu click on Tools then configure device. Select your device, hit OK. It will transfer the changes to the device. Hit ok.
I've had a long week. I've only got in a few workouts and not to prescribed doses as I've been too tired. Had a very close friend get diagnosed with bladder cancer and while under tests for it found out at stage 4 ALS. So devastating and may only have a few months. Inspiring though is how he is so positive even though the news. It all hit me a little hard considering my situation and i've tried to be at his side as much as possible. Also showed me friends and life are so much more important than making sure I got in all my workouts.
Well look at it this way. I'm rested up for the week and should have the test of my life!!
Comments
1X10: 257W, IF 0.954
1X10: 261W, IF 0.966
1X5: 253W, IF 0.94
Total Bike 0:52:25, 230W, IF 0.855
12 min of Z2 run only...
18' warmup
10' @ 233W, IF 1.13, 88RPM
10' @ 235W, IF 1.14, 89RPM
5' @ 232W, IF 1.12, 88RPM
15' @ 185W, IF 0.90, 90RPM
15' @ 179W, IF 0.87, 89RPM
Total bike 88' @ 192W, IF 0.93, 86RPM, TSS 126
Run 30' @ 7:10, NGP 7:03 (Z2), cadence 89, HR 157, rTSS 44.2
Ended up on the treadmill for the run, but it's not so bad for only 30 min. That went well.
Seeing as monday is a test day I decided to give myself a break from the ERG files and pace myself today.
FTP is 280 as of 2 weeks ago
15' @ 280
15' @ 282
7' @ 298
32' @ 249
I felt pretty strong getting off the bike but wasn't sure how the 30' brick run would go ... it went great! I held my zones exactly but extended it 1' so I could go over 5 miles.
Happy testing everyone!!
BTW...got my PT wheel and Joule from Rich delivered today. Off for the next two weeks, so lot's of outside rides!!!
Bike test on Monday. My first with power.
Cheers.
I am bringing up the rear of what looks to be very strong performances today from the team! Way to go guys!! Ran 6 miles after the bike!
Entire workout (224 watts):
Duration: 1:31:35
TSS: 125.7 (intensity factor 0.91)
Norm Power: 233
Distance: 30.027 mi
Min Max Avg
Power: 0 315 224 watts
Cadence: 37 117 83 rpm
Speed: 0 23.4 19.6 mph
RUN:
connect.garmin.com/activity/60033232
14' @ 180 (4') VI 1.04
14' @ 177 (2') VI 1.02
7' @ 179 VI 1.037 (13' with 8 x 1' one leg drills)
15' @ 157 VI .90 (2')
15' @ 160 VI .927 (3.5')
Total 1:45 TSS 145
Dreadmill:
5' warmup
10' @ 8:06
10' @ 7:46
5' cooldown
By reading the posts - looks like I'm on track with everyone else prepping for Monday. Except Kevin. I haven't been dropping weight like him since Patrick introduced me to White Chocolate Pretzels with the Peppermint chips!
The rains started on Friday and are predicted to continue for the next few days with a predicted lull on Monday. With the bike test on Monday, switching today's ride with tomorrow's rest isn't an answer. So it came down to rain or trainer. Rather than dust off the trainer, I warmed up on the erg rower and drove the bike down to the bike trail to do the main set. As expected the trail was mostly empty which is nice because it is so much harder for me to stop in the rain. The numbers: 10 mins at 0.996 at 85 rpm; 10 mins at 0.996 at 85 rpm; and 5 mins at 0.982 at 85 rpm in a total ride of only 45 minutes. Hey - it was wet... I decided to leave the run for after the Monday test.
Did 2 x 15 (.94ish), 1 x 14 (1.00)
One of the matrix I follow during the OS is peak 60' since I tend to warm up the same and most WO's are 1hr in length. Today was my highest peak 60' by 9 watts since the OS.
Entire workout (232 watts):
Duration: 1:02:08
Work: 866 kJ
TSS: 89.5 (intensity factor 0.933)
Norm Power: 243
VI: 1.04
Solid workout today. After most of the past few rides being at mental FTP & not actual FTP, today felt pretty easy. Also my best feeling transition run yet. Making a mental note that hard work pays off, & there is a lot more hard work to be done.
1 > 10min @ 192w (.982)
2 > 10min @ 192w (.977)
3 > 5min @ 192w (.980)
4 > 15min @ 159w (.810)
5 > 15min @ 156w (.798)
Total > 1:15 @ 169w (.837)
Lots of relaxing to do tomorrow, big days coming next week. Nice work all.
10 @ 203; 1.014; VI 1; HR 156; Cd 84
10 @ 201; 1.003; VI 1; HR 169; Cd 88
5 @ 208; 1.039; VI -0.99; HR 170; Cd 89
15@ 179; 0.896; VI 1; HR 161; Cd83
15@ 179; 0.893; VI 1; HR 157; Cd83
Total 1:20:45 @ 177; 0.885; HR 152; Cd 79
Run 4 miles 30:38
Pace 7:51; 7:47; 7:30; 7:30
HR 155; 166; 175; 178
Tomorrow will be a much needed rest day, although I need to drive from Maine to Providence and back. Getting mother and step daughter for Christmas.
Hope to be more rested for my test Monday evening.....
If by any chance you have a CT and/or can figure out how to email me a file, happy to dump it into my WKO+ (would just set you up as new athlete... easy to do)... PM me if u want... I'm off all next week and around so easy to do...
A solid bike yesterday, for the strongest 75 min ride this OS. Legs were good after.
When you fiqure out how to set it up on the Joule let me know. I have mine set in WKO and when it transfers over it reads right but otherwise on the joule itself it is way off.
Thanks
If you are looking to set your FTP in the joule, do the following:
Connect the joule to the PC. Launch the PowerAgent software. In the user window double click on your name. This opens up the edit user window. Click on the power zones tab. Enter your FTP in the cell provided. Click ok .
Now on the main menu click on Tools then configure device. Select your device, hit OK. It will transfer the changes to the device. Hit ok.
Well look at it this way. I'm rested up for the week and should have the test of my life!!