Feeling very beat up from skiing and running every day over the holidays. Was going to take today totally off and then got guilty and went at the bike intervals. First ride since the FTP test on 12/20. Ran every day since before that. I alwasy like the 30/30's cause I could kinda fake my way through them. These were harder but not really all that bad. Target was 360, did them at 365, 362, 366, 363 then did 10 at 298 and got off. Seemed like plenty.
The pain cave up here sure has a nicer view than my basement. Was looking out at the frozen lake watching some ice fisher folk doing whatever it is that they do. Now that I have a trainer up here I have less excuses for not doing rides on the weekends.
Got clearance from doc to do workout today. Yipee!! Then did workout. Oh MY GOD!! 2.5's hurt bad. Had to cut it to 3X2.5's then 2X1.5's all over 320 watts. Glad to see others were feeling the same way about the workout. I thought my 10 day layoff affected my FTP but maybe not.
Got clearance from doc to do workout today. Yipee!! Then did workout. Oh MY GOD!! 2.5's hurt bad. Had to cut it to 3X2.5's then 2X1.5's all over 320 watts. Glad to see others were feeling the same way about the workout. I thought my 10 day layoff affected my FTP but maybe not.
Looong warm-up for me today too. Target is 323 and did 322, 326, 324, 330. Definitely even harder for me than Tuesday's. Was in "just get through the next 30 seconds then you can stop" mental loop mode during all four intervals. Made a couple of feints at Z3 work over the next 10' but spent more time wishing I was flexible enough to put my head down on the aerobars and take a nap. Called it a day after 45' total.
Didn't do the exact workout today. Since it was 70+degrees here in Dallas, a group of tri friends and I (me on my road bike) went out and did ~50 miles.
Got in 2:45 at .88 IF (Pnorm 281); lots of 20+mph winds, mostly headwinds.
It's always funny to read the thread and realize everyone else is in the same place. I was with Art today and did a longer than normal warm up to try to loosen up a bit. Still having a hard time settling in on the target. They ended up at 307, 308, 316, 310. Can you tell where I decided to sit up? These get tough at the end. Did about 3 minutes of 85% stuff and hopped off. Stood there for a minute and realized I would regret it later, so got back on and did 15 minutes at .916. Looking forward to doing nothing tomorrow.
I was dreading these VO2 intervals and didn't think I would be able to hold 353W for 2.5 minutes. I surprised myself and was able to complete all of them. They were hard but I wasn't dying or anything. If I had to go 3.5 minutes then yes, I would have been in agony. Maybe I'm finally making some progress!
352
353
353
354
My 65% is 191 and I did 199, 196, 195, and 195 for the rest periods, then did 2x15 @ 250 for the remainder which was very manageable. The 20 minute run felt casual.
@Trent - great to have you back and good job standing down
@Chris G - Just in case you need a little motivation to get the bike workouts done ... I did my 4 x 2.5 on both tuesday and thurs at 342 watts, only about 20 less than you and I'm pretty sure that I'm a little lighter. You better have a nice bump in FTP on our week 14 test or I'll be getting close to catching up with you ;-) hope that helps.
awwww man, I thought "big guy huntin' season" wasnt' until April??!?!!? Got all 2.5s in today, all around 370-380. So. Friggin. Painful. You are all studs for doing this stuff!
Below is my session – hurt more due to the fatigued legs but I did make the 335 target each time. (No NP calculated for durations less than 5 minutes…..)
Did inverse brick today. I'm a little off schedule due to vacation. Did 40' running dirt roads and trying to channel the "smooth easy" of the Tamahara (Been reading Born to Run!) Felt very good, pushed the pace just because it felt good and didn't wear Garmin. Couple of hours later did the 4x2.5. Targeting 208. Didn't quite get there last session, so really wanted to this time. Still not there yet though. Managed 202, 204, 205, 202 which is around 117-118% I may have found a limiter! Don't know if it is mental or physical. Did 25' @ 0.85% and that felt easy. Then decided to do a few 30' (30') intervals to get used to what it feels like to push harder and see what I could manage. Did those @ 226, 213, 211. Think next time I'll pretend I'm just doing a 1' interval and then just hold on.
Tomorrow I'll rest, and then I'm doing a New Years Day 5K as the week 8 VDOT run test!
riding ez with the buddies tomorrow. staying on schedule for saturday, but the weather is supposed to be ok and the fellas have started thinking I've hung it up. I'm not gonna show off, just an ez paced winter ride, recovery from this hi-intensity work. I'll be sandbagging for a while with them, will wait til spring before I start showing off the EN results. That's my plan.
Anyhow, good job to all. will check in Saturday, so.....Happy New Year to ya!
Did my Saturday workout today. Thought back to back bike workouts would be tough and it was, we then swam, and ran. Called it the BIG DAY....Swim towards the end I was feeling tired. 2500 yards total...concentrated on 200's and 100's. Saved the 20 min HMP and strides for the end. The run actually felt really good.
Then 2x 2.5-These smarted a little...2nd one was very tough but with some mental toughness the pain was leaving my soul and speed entered..... My goal is 220-230
Then on to the two 15 minutes...We chose to ride for 30 without the break.....felt good. Duration: 30:02 Work: 282 kJ TSS: 36 (intensity factor 0.848) Norm Power: 159 VI: 1.01
These workouts are a whole different animal. 4x 2.5 leaves me dizzy. Wow. Not since high school swimming team and the 200 fly do I rremember this kind of pain. WorkWorks.
@Chris: Do tell us how the ride goes. It will be cool to see how the ride with the boys go...
Late report here for Thursday ride, but it was a late night ride. :-) Went to the LBS with my son and everybody else did their workout to one of those crit race videos while I did mine in the back by myself. :-) (no fan! big puddle!)
I knew my legs were a bit tired, and it showed. I think it might have been mental, but I cracked in the 4th one. Disappointing. Target for me is 300: 304 307 303 290
20 minutes at 203. That's about 0.81, but that's where things were.
I'm also messing with position with Todd from ttbikefit, and this was my first workout with a pretty big change in the front end. Comfortable enough, but I could be dealing with a bit of that. We'll see.
got an extra ride in today, good weather, the buddies in da hood been giving me a hard time for skipping out for the last 2 months. Planned on just sittin' in and going ez since its supposed to be an EN Off Day. Decided to play around a bit. to see if I could notice any progress from the OS. Let's just say our OS trumped their base training from the start! I admit to pushing it a little hard, early, to see where I was and who in the group was going with. They ALL pulled the plug early each time I pressed a bit! Maybe its cuz they were sticking to their z2 stuff
also, we do have a stretch of road that we use to gauge our fitness over the year. It's a slow incline of decent length that starts with a pretty steep 30sec climb into it. At peak fitness (?) last year I clocked it at 6:15. Today, with a decent headwind, and covered with 3 layers on, I gotta baseline time of 6:20. steady tempo, rpe of 8ish, HR z4. good baseline for the upcoming year.
Did Thursday’s bike this AM cause I didn't have anything left after running 9 last night for the holiday run challenge.
Immediately I realized my legs were toast and felt flat. Sit and spin for a bit then say FI and hit the interval button … Target for me is 246 so I aimed at 250 and tried to hold on for dear life. Each one was harder to achieve, and the rest phase was a bust for all but the first… By the time I got to the end of my last set I had to throw in the towel – I couldn’t hold the watts, I was done and I just didn’t have anything left for the 85% work to fill the hour – especially if I was going to get my 9 miles in for the run challenge.
I didn’t realize until I downloaded the data that in my fatigue induced haze that I had gone into a fifth set not knowing I was already done. I guess I cant even count to 4…..
Total bike 42:47 @ 185w, VI 1.27, IF 0.903
Later in the afternoon I did 9 miles outside, 2 miles below T-pace. Overall 1:13 @ 8:07 – legs are really feeling it.
Did the weds run Thurs night in the rain and the dark at the marine corps base. This island has crappy tracks, 1.4 million people and I know for sure of three rubberized tracks. MCBH has a red dirt track with divots and is slick when wet. Has a nice enough gym to attract the President every morning during his vacation though, I just wasn't feeling treadmill.
Anyway started the Thurs bike at 9:30 pm Friday night because the local yahoos were trying to blow up the island so it's not lik I was going to sleep and I had only been home from work for 30 min. Definitely a limiter for me but I did better than Tues with IF of 1.19. 1.2, 1.18 and 1.15 with 10 min at 0.9. Amazing how easy that feels after trying to do 120% FTP. These are definitely more challenging mentally and physically than 30/30s for me. Will do a run on Sat as I have another long work day and it's quicker and the brick Sunday. Lynne
Just did the Sat ride...OMG that was so hard. The VO2 stuff is kicking my A$$, plus a little cold coming on had me suffering big time. 316, 306 (off of 325, dowh!) and then 2.5s as 1' intervals on/off (OUCH) then .8 for 30 minutes...shagged. Time to rally for the NYD 11-miler in a few hours...then pizza and beer!
Did the Thursday ride early this morning since Thursday was so nice, I flipped it with Sunday's run. Today was short but got the MS done. 319, 319, 319, 320. Goal was 320. Then I had to get to work.
Today's 75 minute workout turned into 105 minutes for me. Reading the workout before I started, I wasn't sure how I would be able to finish it. 28 minutes in Z4, followed by 5 of V02 and another 30 minutes of Z3. Crazy stuff. I was happy to get it done and hit all my targets. The Z3 work after the V02 seems easy. 20 minute brick run in Z3/Z2 is a nice cool down
Got through most of the Saturday brick, just bagged on the second 15' @ Z3. Nothing in the bank after yesterday's makeup of the Wednesday interval run.
That one hurt and brought back memories of the power hack. I'm so pissed as I was so close to nailing the entire workout but had to pause for 30 seconds in the 2nd 2.5. Other than that everything else was done exactly as written.
The brick run didn't go as planned as I blew the circuit with my treadmill twice (first two times this year). The second time was at about 22' in so I called it good then as after running into the console twice I was done for the day. BTW, doing the HMP out and MP back seems much harder to me.
1:41 @ 0.908 + the brick = some trashed legs to start the new year with.
I drove the family (4 kids) From Austin to Frisco, TX yesterday and moved two carloads of stuff up to my apartment (3rd flr) then we all stayed up for the New Year! Was fun but tough for this old early bird. Am re-locating to the area for my new job.
I got up and got on the bike in the apartment while the 3 boys watched Sponge Bob and listened to Dad crank out the watts on low sleep. Got the Sat bike done but was tough the way it was prescribed with Z5s after a 2X18' Z4 session followed by 30 minutes of Z3.......Did not have time to do the 30 minute run, maybe later tonight. We are taking the tour of the Cowboys stadium today at noon and maybe doing some shopping.
Comments
Feeling very beat up from skiing and running every day over the holidays. Was going to take today totally off and then got guilty and went at the bike intervals. First ride since the FTP test on 12/20. Ran every day since before that. I alwasy like the 30/30's cause I could kinda fake my way through them. These were harder but not really all that bad. Target was 360, did them at 365, 362, 366, 363 then did 10 at 298 and got off. Seemed like plenty.
The pain cave up here sure has a nicer view than my basement. Was looking out at the frozen lake watching some ice fisher folk doing whatever it is that they do. Now that I have a trainer up here I have less excuses for not doing rides on the weekends.
Welcome Back!
Looong warm-up for me today too. Target is 323 and did 322, 326, 324, 330. Definitely even harder for me than Tuesday's. Was in "just get through the next 30 seconds then you can stop" mental loop mode during all four intervals. Made a couple of feints at Z3 work over the next 10' but spent more time wishing I was flexible enough to put my head down on the aerobars and take a nap. Called it a day after 45' total.
Got in 2:45 at .88 IF (Pnorm 281); lots of 20+mph winds, mostly headwinds.
Did almost the same as Tuesday's bike part of the wko. Felt a bit easier and averaged a tad higher on the HR.
Great weather here like it was in Dallas - may go out for an easy spin tomorrow like Scott up there!
Spent most of this week out of town, today was my first Vo2 ride. What a blast!
On > 2:30 @ 122%, 121%, 121%, 119%
Off > 2:30 @ ; 73%, 69%, 63%, 60%
20m @ 78.5%
After the initial work, it took a bit of concentration to convince the legs to ride Z3.
I was dreading these VO2 intervals and didn't think I would be able to hold 353W for 2.5 minutes. I surprised myself and was able to complete all of them. They were hard but I wasn't dying or anything. If I had to go 3.5 minutes then yes, I would have been in agony. Maybe I'm finally making some progress!
352
353
353
354
My 65% is 191 and I did 199, 196, 195, and 195 for the rest periods, then did 2x15 @ 250 for the remainder which was very manageable. The 20 minute run felt casual.
@Chris G - Just in case you need a little motivation to get the bike workouts done ... I did my 4 x 2.5 on both tuesday and thurs at 342 watts, only about 20 less than you and I'm pretty sure that I'm a little lighter. You better have a nice bump in FTP on our week 14 test or I'll be getting close to catching up with you ;-) hope that helps.
Below is my session – hurt more due to the fatigued legs but I did make the 335 target each time. (No NP calculated for durations less than 5 minutes…..)
Need some recovery now.
Great work all those getting it done this week!
Tomorrow I'll rest, and then I'm doing a New Years Day 5K as the week 8 VDOT run test!
4th day in a row of hard workouts made today pretty challenging, very much looking forward to that rest day tomorrow.
Struggled to hit todays #'s 4 X 2.5's were 316, 311, 305 and 308 Final 25' @ 215
Happy New Year to you All, Have a great one !!!!!
riding ez with the buddies tomorrow. staying on schedule for saturday, but the weather is supposed to be ok and the fellas have started thinking I've hung it up. I'm not gonna show off, just an ez paced winter ride, recovery from this hi-intensity work. I'll be sandbagging for a while with them, will wait til spring before I start showing off the EN results. That's my plan.
Anyhow, good job to all. will check in Saturday, so.....Happy New Year to ya!
Bike workout.....
Duration: 14:01
Work: 159 kJ
TSS: 23.7 (intensity factor 1.008)
Norm Power: 189
Duration: 14:01
Work: 160 kJ
TSS: 24.1 (intensity factor 1.016)
Norm Power: 190
Then 2x 2.5-These smarted a little...2nd one was very tough but with some mental toughness the pain was leaving my soul and speed entered..... My goal is 220-230
1. Power: 136 369 234 watts
2. Power: 121 294 225 watts
Then on to the two 15 minutes...We chose to ride for 30 without the break.....felt good.
Duration: 30:02
Work: 282 kJ
TSS: 36 (intensity factor 0.848)
Norm Power: 159
VI: 1.01
Entire workout (152 watts):
Duration: 1:28:37 (1:29:15)
Work: 809 kJ
TSS: 119.1 (intensity factor 0.903)
Norm Power: 169
Takig Saturday off..........
These workouts are a whole different animal. 4x 2.5 leaves me dizzy. Wow. Not since high school swimming team and the 200 fly do I rremember this kind of pain. WorkWorks.
@Chris: Do tell us how the ride goes. It will be cool to see how the ride with the boys go...
I knew my legs were a bit tired, and it showed. I think it might have been mental, but I cracked in the 4th one. Disappointing. Target for me is 300:
304
307
303
290
20 minutes at 203. That's about 0.81, but that's where things were.
I'm also messing with position with Todd from ttbikefit, and this was my first workout with a pretty big change in the front end. Comfortable enough, but I could be dealing with a bit of that. We'll see.
also, we do have a stretch of road that we use to gauge our fitness over the year. It's a slow incline of decent length that starts with a pretty steep 30sec climb into it. At peak fitness (?) last year I clocked it at 6:15. Today, with a decent headwind, and covered with 3 layers on, I gotta baseline time of 6:20. steady tempo, rpe of 8ish, HR z4. good baseline for the upcoming year.
Happy New Year to everyone.
Immediately I realized my legs were toast and felt flat. Sit and spin for a bit then say FI and hit the interval button … Target for me is 246 so I aimed at 250 and tried to hold on for dear life. Each one was harder to achieve, and the rest phase was a bust for all but the first… By the time I got to the end of my last set I had to throw in the towel – I couldn’t hold the watts, I was done and I just didn’t have anything left for the 85% work to fill the hour – especially if I was going to get my 9 miles in for the run challenge.
1) 122% / 85%
2) 120% / 35% slipping....
3) 120% / 49% sliding further...
4) 119% / 29% loosing it.....
5) 112% / -- WTF?? can't you count?
I didn’t realize until I downloaded the data that in my fatigue induced haze that I had gone into a fifth set not knowing I was already done. I guess I cant even count to 4…..
Total bike 42:47 @ 185w, VI 1.27, IF 0.903
Later in the afternoon I did 9 miles outside, 2 miles below T-pace. Overall 1:13 @ 8:07 – legs are really feeling it.
Anyway started the Thurs bike at 9:30 pm Friday night because the local yahoos were trying to blow up the island so it's not lik I was going to sleep and I had only been home from work for 30 min. Definitely a limiter for me but I did better than Tues with IF of 1.19. 1.2, 1.18 and 1.15 with 10 min at 0.9. Amazing how easy that feels after trying to do 120% FTP. These are definitely more challenging mentally and physically than 30/30s for me.
Will do a run on Sat as I have another long work day and it's quicker and the brick Sunday.
Lynne
Today's 75 minute workout turned into 105 minutes for me. Reading the workout before I started, I wasn't sure how I would be able to finish it. 28 minutes in Z4, followed by 5 of V02 and another 30 minutes of Z3. Crazy stuff. I was happy to get it done and hit all my targets. The Z3 work after the V02 seems easy. 20 minute brick run in Z3/Z2 is a nice cool down
Got through most of the Saturday brick, just bagged on the second 15' @ Z3. Nothing in the bank after yesterday's makeup of the Wednesday interval run.
Best wishes to all,
Elly
The brick run didn't go as planned as I blew the circuit with my treadmill twice (first two times this year). The second time was at about 22' in so I called it good then as after running into the console twice I was done for the day. BTW, doing the HMP out and MP back seems much harder to me.
1:41 @ 0.908 + the brick = some trashed legs to start the new year with.
Happy New Year Iron Team!
I drove the family (4 kids) From Austin to Frisco, TX yesterday and moved two carloads of stuff up to my apartment (3rd flr) then we all stayed up for the New Year! Was fun but tough for this old early bird. Am re-locating to the area for my new job.
Z4 -1: