Had to do the Saturday Bike of 2x15, 2x15 after yesterday's stellar 2x20 session....and 40' brick run. I brought everything to ride in the basement at my Outlaws place except for...drumroll please...bike shorts! So I pulled some run spandex, nutted up (no really!) and did 2 x15 at .95, then 30' at .85. Was one of those days when .85 was super easy but FTP was nowhere to be found. Cracked 190 limit on weight yesterday and going to keep the focus going one more day until Xmas!!! Good luck everyone!
@ Art - On flat ground, I definitely do strides pretty fast...probably about IP or a touch quicker (hard to measure because they're short). Just not sure about what people are doing on the treadmill. I have evolved my "strides running" over the years to where they really focused on form (not "how fast can you go"), whether uphill or flat. The ~HMP at 6% felt pretty good to me, but again, I never measure them when I go outside (too short)... so i don't know! :-)
Well today was Thursday in my Intermediate OS world due to schedule changes for the holiday. No fun at all today. As many of you have noted the new zones really are hard work. Felt like throwing in the towel numerous times but managed to finish out the main set. Here are the numbers;
@P - dude FTT, 1 day rest, 5k test, 2x20, and then 2x15,2x15 on the 5th day and you wonder why it was hard to hit your FTP ;-) Nice work and way to get it done without bike shorts... just don't go thinking you can race in the EN speedo now.
@Art and William, for strides I pay little to no attention to the speed or incline. Some very good (and fast runners) shared with me that the point of the stride is to run wiht perfect form and strech everything out, not try to hit any pace/incline, etc. Just find the pace/incline combo that lets you focus on your form, the last thing you want for stirdes it to be running with bad form just to keep yourself from going off the back of the treadmill. Today my strides were around 6:00 at 2% as my legs were tired and thats what felt right, last week on fresh legs I was doing them at the same speed but 10%... all depends on the day to me.
Took yesterday off after the run test kick my butt!
Did yesterdays workout including those 15's today. both at 197 watts. Crazy how a short eight weeks ago that was all I could do for ftp, now I'm kicking off 30 mins at that pace! Loving EN!
Apparently I needed to change my privacy settings prior to creating the workout. Oops, will try again. Anyway FTP is 164, 2X15 at 160, 157 so in 95-100% range and then 5" at NP 140 for Z3. Didn't exceed my zones but solidly hit them.
Loving the new Apple TV. Listened to music for warm up while pictures from our trip to Lanai last January served as screen saver and then watched an episode of CSI:NY while doing the workworks portion. Did put the remote for the Apple TV into a snack size ziplock baggie as a moisture barrier and it still worked fine. Lynne
As the IF starts to creep up again... 18' warmup 12' @ 233W, IF 1.04, 88RPM 12' @ 230W, IF 1.03, 87RPM 6' @ 232W, IF 1.04, 87RPM 15' @ 189W, IF 0.84, 82RPM 15' @ 184W, IF 0.82, 90RPM Total bike 133' @ 195W, IF 0.87, 85RPM, TSS 117.1 (as I'm sure everyone has noticed, the only way this is a 75' workout is if you do exactly 0' warmup) Happy holidays - I hope you're enjoying your time with family and friends!
Right there with you Rob (and Elly - very tired today myself)... although I tried the first 1X15 and just wasn't there... so decided to go put some more of the kids toys together instead:
1X12: 259, IF.963 1X12: 264, IF .98 1X6: 259, IF .963
Uggh. That did not go well. Went whale watching(really a 2+ mi walk roundtrip with 500 ft of vertical) with friends earlier in the day when it was hot, humid and sunny and all we saw were some splashes so it was a bust. Didn't ride until later afternoon and hit IF of 0.98, 0.94, 0.94 for 2X12 and 6" and the 0.8 for 17" to finish up. Took 1:20 to do that much and we had friends coming over for dinner so I didn't do 2x15 as written. Probably residual fatigue from doing Thurs/Sat sessions back to back days and doing some hiking. Happy holidays! Lynne
Hi Nov OS! Merry Christmas! I had a weird week, felt a little lost as I was not testing and last week wore me out. So I decided to just do what I could and rest as much as possible because my Boston Marathon training program officially starts tomorrow. There are 30 folks from my team here racing Boston with me, including my husband Steve. Thank goodness we have been running 10-13 milers each week because it starts off at 14 miles. Sheesh. 18 of us got together today and ran 14 miles on a Boston simulation course. Starts downhill. Oh my aching quads and shins.
I did do bike intervals Friday on a 3 hour team Christmas eve ride. With hills turned into 1 x 12, 1 x 10 and 1 x 6 all around 95-102%. entire ride 80%. I only rode 1 other time this week.
Like I said, kind of lost now that I am going into Boston training. Will do 2 bikes with intervals and 1 easy ride a week along with 3-4 runs. I hate to leave this group but not sure where I fit in.
Anyway, I'll post the bikes and a weekly run update so you guys can cheer me through.
Got the bike done today (took Christmas off) and added Sun run as a Brick to finish off the week. Only did work sets because of time constraints. First time out on the road with my new PT (had been on the CompuTrainer up til now). Looking forward to VO2 next week.
12' @ 225w IF 0.955 12' @ 223w IF 0.945 6' @ 221w IF 0.938 Total 67min TSS 75.5 IF 0.83
I took Saturday off. did my bike and run yesterday. 2x15 and 1x5 @ 100% and 2x15 @ 85%. I ran an easy 5 miles without my Garmin. Threw in a few strides. The bike was challenging but the run felt great.
Thank god I didn't read this thread before today's workout. About 5 minutes into the first interval all I could think about was throwing darts at Coach Rich and hitting him in the you know where. This was just plain and simply CRUEL!!!! My legs hurt so bad and I almost upchucked. I was going to skip the run because of my legs, but I'm glad I didn't. LRP was perfect for recovery and I felt that helped my legs feel more normal. I also got to try out my new LUNARTrainers- like them.
Comments
15' @ 188W, IF 0.96
15' @ 188W, IF 0.96
Total bike 1:00:00', TSS 72.4 IF 0.85
Happy Holidays folks!
Did Saturday's wko today. After yesterday's sufferfest, I felt much better today.
12' @ Z3, AVHR 149 (felt way creaky)
12' @ Z4, AVHR 160
6' @ Z4, AVHR 161
2 X 15' @ Z3, AVHR 153/158
Threw in a 15' run @ Z1 to make up for cutting yesterday's run a bit short. Oh yeah, and to feel less guilty today taking in the holiday treats!
Overall, I've adjusted (at least mentally) to the new training ranges for the run and bike. Merry Christmas Everyone!
@Art and William, for strides I pay little to no attention to the speed or incline. Some very good (and fast runners) shared with me that the point of the stride is to run wiht perfect form and strech everything out, not try to hit any pace/incline, etc. Just find the pace/incline combo that lets you focus on your form, the last thing you want for stirdes it to be running with bad form just to keep yourself from going off the back of the treadmill. Today my strides were around 6:00 at 2% as my legs were tired and thats what felt right, last week on fresh legs I was doing them at the same speed but 10%... all depends on the day to me.
4 x 15': 253, 252, 212, 214 W on 250 FTP. 90 min total. All good.
New FTP is legit. Hard, but doable. The way it should be.
Did yesterdays workout including those 15's today. both at 197 watts. Crazy how a short eight weeks ago that was all I could do for ftp, now I'm kicking off 30 mins at that pace! Loving EN!
Late to the party. Did the Thurs w/o today. That second 15 was tough but hit the zones for both.
www.trainingpeaks.com/sw/6BFORUASOTQOZN6VC3UG7GSSZM
First time I tried uploading data to Training Peaks. Can someone let me know if the link works?
Easy Z1 run as brick. No matter what the pace those first few minutes off the bike never feel 'easy.'
Lynne
Mele Kalikimaka eve from Hawai'i
Loving the new Apple TV. Listened to music for warm up while pictures from our trip to Lanai last January served as screen saver and then watched an episode of CSI:NY while doing the workworks portion. Did put the remote for the Apple TV into a snack size ziplock baggie as a moisture barrier and it still worked fine.
Lynne
Duration: 12:00
Work: 145 kJ
TSS: 23.5 (intensity factor 1.083)
Norm Power: 203
VI: 1
Interval 2
Duration: 12:01
Work: 139 kJ
TSS: 21.2 (intensity factor 1.028)
Norm Power: 192
VI: 1
Interval 3
Duration: 6:01
Work: 69 kJ
TSS: 10.3 (intensity factor 1.015)
Norm Power: 190
VI: 0.99
Interval 4
Duration: 15:01
Work: 142 kJ
TSS: 17.8 (intensity factor 0.843)
Norm Power: 158
VI: 1
Entire workout (159 watts):
Duration: 1:24:27
Work: 805 kJ
TSS: 116.6 (intensity factor 0.913)
Norm Power: 171
Distance: 25.028 mi
Reeeely tired on the bike today.
12' @ 184W, IF: 0.973
12' @ 184W, IF: 0.976
6' @ 182W, IF: 0.963
That's all folks. Hoping to get out for a run to log some points for the challenge.
Happy Holidays!
18' warmup
12' @ 233W, IF 1.04, 88RPM
12' @ 230W, IF 1.03, 87RPM
6' @ 232W, IF 1.04, 87RPM
15' @ 189W, IF 0.84, 82RPM
15' @ 184W, IF 0.82, 90RPM
Total bike 133' @ 195W, IF 0.87, 85RPM, TSS 117.1 (as I'm sure everyone has noticed, the only way this is a 75' workout is if you do exactly 0' warmup)
Happy holidays - I hope you're enjoying your time with family and friends!
@Carl - nice IF on Christmas day bro!
Happy Holidays All!
Completed the Christmas Day Nutcracker this afternoon as follows:
2 x 15 and 1 x 5
249 w, .995
252 w, 1.01
263 w, 1.051
1X12: 259, IF.963
1X12: 264, IF .98
1X6: 259, IF .963
Total Bike: 1:00:02, 239W, IF .889
Happy Holidays to all...
Lynne
I did do bike intervals Friday on a 3 hour team Christmas eve ride. With hills turned into 1 x 12, 1 x 10 and 1 x 6 all around 95-102%. entire ride 80%. I only rode 1 other time this week.
Like I said, kind of lost now that I am going into Boston training. Will do 2 bikes with intervals and 1 easy ride a week along with 3-4 runs. I hate to leave this group but not sure where I fit in.
Anyway, I'll post the bikes and a weekly run update so you guys can cheer me through.
Carrie
12' @ 225w IF 0.955
12' @ 223w IF 0.945
6' @ 221w IF 0.938
Total 67min TSS 75.5 IF 0.83
Run 40' @ 9:21 rTSS 57.1 IF 0.83
I took Saturday off. did my bike and run yesterday. 2x15 and 1x5 @ 100% and 2x15 @ 85%. I ran an easy 5 miles without my Garmin. Threw in a few strides. The bike was challenging but the run felt great.