Hardest workout of the OS so far. I am feeling the fatigue from the VO2 stuff in my legs and seems very bike-specific. I actually faltered in the second FTP interval, Matt. I took two short breaks. I was so pissed that I ended up nailing the VO2. Not sure how I did it. It was so painful. The 85% stuff felt hard from the beginning.
I ended up with a solid run. Ran 4 miles in 28 minutes. I hit 2 miles in 13:00 which is just below my HMP. I did not hold MP on the way back and I'm OK with that. Need to save some for tomorrow's 2x1.5.
I got some major hamstring cramps going up the back stairs into the house at the end of my run. Deep muscular fatigue, I think.
I agree that the legs soreness is bike-specific. I was able to hold the first 15min at 95%, but after that I was holding about 10% lower today on the bike than called for. Not good. This is the first time being so off of the workout when I haven't been sick.
However, got in a good run. I accidentally read the workout as Z3 out, Z4 back and was able to hit those targets even though the 30MPH winds did try to hold me back whenever heading west. It felt like I was trying to run through water.
Hope the bike legs are back to good for Tuesday's workout!
What a freaking workout to comeback to after the layoff. I was short of 100% on the bike portions. At 96% on first, since at 12' mark was struggling huge to hold onto the 100%. Second was at .95 and felt like plenty of work. The 2.5's just plain suck and for some reason this OS the VO2 stuff I'm just plain having a hard time holding to after about the 1.5' to 2' mark. At least I got in an extreme workout to start off the year.
I took some pics of my wounds from the 3 crashes last year (yes still bruise marks and scars) and a pic of me all hooked up to the tubes at hospital going through chemo to remind me this year will be nothing but better things and motivation to keep up the good work in the pain cave.
Happy New Year all!! I took a few extra days off this week with family and a bit run down (think I fought off a cold...or cedar fever). Got back in the saddle this am for the hardest workout to date in the OS. Agree with Matt, I'm feeling some bike specific fatigue...plus a nagging knot in my right calf that I got on last weeks test. Got it done...looking forward to tomorrow's run.
Total Brick time: 2hr 2min Bike: 1:42 TSS 121 IF 0.84 NP 199 2x14' NP 217/224 IF 0.92/0.95 2x2.5' 285w IF 1.2 2x15' NP 189/189 IF 0.8/0.8 Run: 20' Z3/Z2 rTSS 32 IF 0.95 (these are harder than the neg splits I think)
Happy New Year everyone! First time this OS for doing the same day workout as everyone else. It was a tough one and didn't help that I didn't have a fan on the trainer. Hit the numbers but ran out of time to get all the the 80-85% work in so did 2x10 with 1' easy instead:
2x18@255ea (.98)
2x2.5@314/316(1.2/1.21)
2x10@214/216(.82/.83)
Well done to all who got it done and agree this was the hardest feeling bike workout of the OS so far...but next few Saturdays look even tougher!
Well, can honestly say that I gave all I had today. A lot of mental calisthenics before today's w/o and definitely helped to have the various Ironmans on Universal Sports to watch before and during... although wasn't great to start my bike while watching Norman Stadler throw-up his nutrition during the 2007(?) Ironman.
1 X 14: 263 (.976)
1 X 14: 264 (.981)
1 X 2.5: 331 (123%)
1 X 2.5: 189 (70%)
1 X 2.5: 322 (120%)
1 X 2.5: 171 (64%)
1 X 30: 214 (.794)
20 min Z3 out/Z2 back done on tread
Happy New Year to all and let's keep the NOV OS train rolling in '11...
Did the wko early this morning and had to scoot out before I could post my results. As as result, I got to look at everyone else's and now feel lots better. This morning was just hard. In the intermediate plan, the 15' at Z3 at the end using the new VDot zone was just plain hard.
Got the run in right after the bike at Z2 and Z3 and was completely drained. My legs were just twitching all afternoon as I sat instead of standing at the New Year social at a friend's house. Hope I'm recovered enough to put in the work tomorrow - looks like a tough one. If I'm not mistaken, for the intermediate plan, it might be the most running we've had to do so far!
I saw this a few days ago and thought it would be brutal. It was. I was trying to be Mr. Nice Dad and watch Mythbusters with the kids, but I was not so Mr. Nice when they would ask me questions in the middle of those intervals! Took 'em to a movie, though, so I'm Good Dad again. :-)
I took a little extra rest between the intervals, but otherwise as written
On the run, I made the HUGE mistake of copying down the wrong paces. With the new paces, I didn't recognize the error. They were TP and HMP and (big surprise here...) I couldn't hold that. After recovering a little from failing the TP, I did end up holding what turned out to be right between MP and HMP for the balance, so it's all good.
Both the hardest and easiest workout of 2011 I suppose. :-) But it'll hold onto that "hardest" claim a bit longer I think... :-)
I'm back to posting after some rough work and personal issues since before Christmas forced me to miss workouts. I've been back on this week.. I'm in agreement with everyone that this was the toughest workout so far. Modified the Z3 to fit my schedule.
With my legs fried from all the holiday running I knew I wouldn't be able to get both in today.... and tomorrow I am doing a 10 hour drive to bring my mother back to her house in Mass.
So, being a runner at heart I opted to skip out on the VO2 bike that everyone said was the toughest workout yet - nice work to all of you since you really nailed it! I went for an easy 11 mile run instead.
Starting Monday all family will be gone (finally) and I can get back to normal. Tuesday workout here I come!
The 2x14s weren't too bad, but I failed big time on the 2x2.5s. I was supposed to hit 353 and I could only manage 339 and 329. This inconsistency drives me nuts.
The 2x15s at the end weren't bad at all and I easily hit my 250 goal, doing 253 and 254.
The run was tough though; 10:00 @ 6:58, 10:00 @ 6:38 and I wanted to quit after about 5 minutes but made it through. My HR was at 170 by the end which is high for me.
I was scheculed to do 2x18 and when I looked at that daunting task followe by the kick your butt 2x2.5 min z5: I decided to do 2x16 so would have something in the tank for the VO2 workout. It was very hard. Wow! The intensity is something else.
No ride for me today. Will be back on track starting with the run tomorrow. But, holy crap, 2x18 and then those 2.5 minute death things...nice work to anyone who came close to that. Wow.
On the bike I hit the 2X14' @ 100% and 2X2.5' @ 120%. I did and extra 1' @ 120% to repent for messing up the last one on Thursday. I had nothting left for the Z3. I probably should have just taken a break and then started again.
I will say that the 2.5s was a mental battle with my cadence--which was 77, 79.
Did anyone else notice the difference in how the threshold make you feel vs. the VO2 work. Interesting comparisons in pain! Good stuff.
Here's to hitting my bike numbers next week. I skipped the bricks this week -- which I have to stop doing.
Got it done...agree that this was the toughest workout of the OS so far. I was tired from a out of town weekend with too much bad food and too much beer and wine. Didn't get on the bike until ~9:00 p.m. and just finished (10:40). My numbers were:
Just couldn't hold the 2nd 2.5, so I broke it into a 1.5/1.5 and a 1/1. Didn't have much problem with the 80-85%. Glad to knock that one out. No brick run for me. We'll see about tomorrow. Might be another ski day.
Had to juggle a little to accomodate B-ball games so did 30' run before the bike. It worked scheduling wise but legs didn't like it to much with the intensity of that bike.
2X 18's were 249 & 244 ( 98 & 96 %) Didn't think I would be able to hold the 2.5's but wound up hitting them at 124 and 120 % ( 315,305) Had to get to another tournament game so only had time for 1 X 20' at the end. Totally ride time 1:26:00
Very curious to see what's left in the legs for Sundays 1.5 mile repeats??
Just getting around to posting yesterday's workout, and after reading everyone else's posts, I don't feel quite so bad for being unable to hit the targets. This was a beast of a workout. 18' warmup 14' @ 221W (0.99), 87RPM 14' @ 222W (0.99), 86RPM 2 x 2:30 @ 260W, 264W (below the 269W 120% target) 15' @ 181W (0.81), 90RPM 15' @ 179W (0.79), 89RPM Total bike 136', TSS 117.6 20' Z2/Z3 run, only managed Z2 NGP 7:03, TSS 29.4
After a frustrating day yesterday I had this workout staring at me today. I managed to will myself to hit the targets with the bike. The run did not fare as well.
10 warmup 18 min @ 245, .981 18 min @ 243, .97 2 x 2:30 @ 311, and 306 15 min @ 217, .868 15 min @ 218, .872
I wasn't quite able to hold a zone 3 pace for 1.5 miles, and then had to limp through the rest at easy pace. Thankfully tomorrow is a rest day.
Been a day behind most of this week thanks to 90 hours give or take of work in 7 days. Was pleasantly surprised given how daunting it looked on paper(or the computer screen) as I've been struggling with the 2.5/2.5 at 120% anyway. So 2X14 at IF 1.01, 1.00, 2x2.5 at 1.24, 1.22(WTF-where did that come from as I've only hit 1.2 once this week) and 1X15, 1X16 at 0.86, 0.86. All told 1hr 40 min at IF 0.9. Then hopped on the treadmill for 20" with 10 at Z2ish, 10" Z3ish picking up to close to Z4 for last 2 min.
In a sick kind of way I'm looking forward to the next FTP test as I expect to see big gains because FTP feels easy after doing the 2.5 at 120%. On to week 10.
This was the first time I hit my V02Max target power. Very pleased with that. It occurred to me after the last workout and reading more about V02Max that maybe my trouble hitting the targets was related to my exercise induced asthma. Usually it only affects me after long bike rides or races as coughing or inability to take a full breath. Pulmonary tests last spring revealed I have inflammation in my smaller airways. I experimented this workout with using the inhaler before the workout. Felt like I had another gear to take it into during the V02max intervals. Hopefully I'll start pushing that roof higher! I also started wondering if the fact that I am really good at hypoxic sets in the pool (masters coach really loves these) is related to the EIA.
Oh my god that weekend ride was silly crazy super hard. 2x18 262, 255 (that would have been tough in itself) 2.5 x2 295, 297 (had nothing left) 1x10 224 (I cut it a little short)
first week at vo2 max since I'm one week behind. I used to love these and feel like they were pretty easy for me. For some reason they were much harder than I remembered. I really had to focus on the watts whereas in the past my focus was on going too hard vs. too easy. No run today as wife was home really late, so I'll add that into Thursdays.
First VO2 bike today. DAAAAMMMMNNN I was short on time tonight so I literally just did the 3 x 2.5 (2.5').... That was enough, thank you very much! I'm a HR athlete, but was able to hit my zones and hold for the interval. I'm traveling a bit this week so will have to adjust schedule a bit. Planning on doing the 2 Week 9 run only WOs, assuming I can squeeze them in.
Comments
Hardest workout of the OS so far. I am feeling the fatigue from the VO2 stuff in my legs and seems very bike-specific. I actually faltered in the second FTP interval, Matt. I took two short breaks. I was so pissed that I ended up nailing the VO2. Not sure how I did it. It was so painful. The 85% stuff felt hard from the beginning.
I ended up with a solid run. Ran 4 miles in 28 minutes. I hit 2 miles in 13:00 which is just below my HMP. I did not hold MP on the way back and I'm OK with that. Need to save some for tomorrow's 2x1.5.
I got some major hamstring cramps going up the back stairs into the house at the end of my run. Deep muscular fatigue, I think.
However, got in a good run. I accidentally read the workout as Z3 out, Z4 back and was able to hit those targets even though the 30MPH winds did try to hold me back whenever heading west. It felt like I was trying to run through water.
Hope the bike legs are back to good for Tuesday's workout!
I took some pics of my wounds from the 3 crashes last year (yes still bruise marks and scars) and a pic of me all hooked up to the tubes at hospital going through chemo to remind me this year will be nothing but better things and motivation to keep up the good work in the pain cave.
Total Brick time: 2hr 2min
Bike: 1:42 TSS 121 IF 0.84 NP 199
2x14' NP 217/224 IF 0.92/0.95
2x2.5' 285w IF 1.2
2x15' NP 189/189 IF 0.8/0.8
Run: 20' Z3/Z2 rTSS 32 IF 0.95 (these are harder than the neg splits I think)
Happy New Year everyone! First time this OS for doing the same day workout as everyone else. It was a tough one and didn't help that I didn't have a fan on the trainer. Hit the numbers but ran out of time to get all the the 80-85% work in so did 2x10 with 1' easy instead:
2x18@255ea (.98)
2x2.5@314/316(1.2/1.21)
2x10@214/216(.82/.83)
Well done to all who got it done and agree this was the hardest feeling bike workout of the OS so far...but next few Saturdays look even tougher!
Well, can honestly say that I gave all I had today. A lot of mental calisthenics before today's w/o and definitely helped to have the various Ironmans on Universal Sports to watch before and during... although wasn't great to start my bike while watching Norman Stadler throw-up his nutrition during the 2007(?) Ironman.
1 X 14: 263 (.976)
1 X 14: 264 (.981)
1 X 2.5: 331 (123%)
1 X 2.5: 189 (70%)
1 X 2.5: 322 (120%)
1 X 2.5: 171 (64%)
1 X 30: 214 (.794)
20 min Z3 out/Z2 back done on tread
Happy New Year to all and let's keep the NOV OS train rolling in '11...
Got the run in right after the bike at Z2 and Z3 and was completely drained. My legs were just twitching all afternoon as I sat instead of standing at the New Year social at a friend's house. Hope I'm recovered enough to put in the work tomorrow - looks like a tough one. If I'm not mistaken, for the intermediate plan, it might be the most running we've had to do so far!
added victory coming from the fact that I hadn't plannd on working out today. Yes, it was tough. I expect that it doesn't get easier from here.
I took a little extra rest between the intervals, but otherwise as written
Off FTP of 250:
18 @ 251
18@ 249
2.5 @ 301
2.5 @ 299
15 @ 211
15 @ 215
On the run, I made the HUGE mistake of copying down the wrong paces. With the new paces, I didn't recognize the error. They were TP and HMP and (big surprise here...) I couldn't hold that. After recovering a little from failing the TP, I did end up holding what turned out to be right between MP and HMP for the balance, so it's all good.
Both the hardest and easiest workout of 2011 I suppose. :-) But it'll hold onto that "hardest" claim a bit longer I think... :-)
Wiillaim
Next Saturday's will definitely trump this.
Tried to save some MAU (mental approval units) and went 25' @ .93, 2 x 12' @ 1.02 and 4 x 1'/1' @ 126%
Entire workout (223 watts):
Duration: 1:15:47
Work: 1013 kJ
TSS: 107.9 (intensity factor 0.927)
Norm Power: 241
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.106 mi
I'm back to posting after some rough work and personal issues since before Christmas forced me to miss workouts. I've been back on this week..
I'm in agreement with everyone that this was the toughest workout so far. Modified the Z3 to fit my schedule.
2x14: .970, .980
2x2.5: 1.175, 1.168
1x17: .834
Out: 10' @ 7:14
Back: 10:15 @ 8:04
@Matt - Yup, you're right. Just noticed that. Will definitely be a challenge. Hopefully, we'll be making physical progress to keep up with it.
So, being a runner at heart I opted to skip out on the VO2 bike that everyone said was the toughest workout yet - nice work to all of you since you really nailed it! I went for an easy 11 mile run instead.
Starting Monday all family will be gone (finally) and I can get back to normal. Tuesday workout here I come!
The 2x14s weren't too bad, but I failed big time on the 2x2.5s. I was supposed to hit 353 and I could only manage 339 and 329. This inconsistency drives me nuts.
The 2x15s at the end weren't bad at all and I easily hit my 250 goal, doing 253 and 254.
The run was tough though; 10:00 @ 6:58, 10:00 @ 6:38 and I wanted to quit after about 5 minutes but made it through. My HR was at 170 by the end which is high for me.
No ride for me today. Will be back on track starting with the run tomorrow. But, holy crap, 2x18 and then those 2.5 minute death things...nice work to anyone who came close to that. Wow.
I will say that the 2.5s was a mental battle with my cadence--which was 77, 79.
Did anyone else notice the difference in how the threshold make you feel vs. the VO2 work. Interesting comparisons in pain! Good stuff.
Here's to hitting my bike numbers next week. I skipped the bricks this week -- which I have to stop doing.
2x18'@98%/97%
2.5/2.5@122%/70%
1.5/1.5@120%/68%
1/1@121%/70%
2x15'@84%/83%
Just couldn't hold the 2nd 2.5, so I broke it into a 1.5/1.5 and a 1/1. Didn't have much problem with the 80-85%. Glad to knock that one out. No brick run for me. We'll see about tomorrow. Might be another ski day.
Had to juggle a little to accomodate B-ball games so did 30' run before the bike. It worked scheduling wise but legs didn't like it to much with the intensity of that bike.
2X 18's were 249 & 244 ( 98 & 96 %) Didn't think I would be able to hold the 2.5's but wound up hitting them at 124 and 120 % ( 315,305) Had to get to another tournament game so only had time for 1 X 20' at the end. Totally ride time 1:26:00
Very curious to see what's left in the legs for Sundays 1.5 mile repeats??
18' warmup
14' @ 221W (0.99), 87RPM
14' @ 222W (0.99), 86RPM
2 x 2:30 @ 260W, 264W (below the 269W 120% target)
15' @ 181W (0.81), 90RPM
15' @ 179W (0.79), 89RPM
Total bike 136', TSS 117.6
20' Z2/Z3 run, only managed Z2 NGP 7:03, TSS 29.4
10 warmup
18 min @ 245, .981
18 min @ 243, .97
2 x 2:30 @ 311, and 306
15 min @ 217, .868
15 min @ 218, .872
I wasn't quite able to hold a zone 3 pace for 1.5 miles, and then had to limp through the rest at easy pace. Thankfully tomorrow is a rest day.
In a sick kind of way I'm looking forward to the next FTP test as I expect to see big gains because FTP feels easy after doing the 2.5 at 120%. On to week 10.
Lynne
18' @ 99%
18' @ 99%
2.5' @ 119%
2.5 @ 120%
10' @ 83%
This was the first time I hit my V02Max target power. Very pleased with that. It occurred to me after the last workout and reading more about V02Max that maybe my trouble hitting the targets was related to my exercise induced asthma. Usually it only affects me after long bike rides or races as coughing or inability to take a full breath. Pulmonary tests last spring revealed I have inflammation in my smaller airways. I experimented this workout with using the inhaler before the workout. Felt like I had another gear to take it into during the V02max intervals. Hopefully I'll start pushing that roof higher! I also started wondering if the fact that I am really good at hypoxic sets in the pool (masters coach really loves these) is related to the EIA.
2x18 262, 255 (that would have been tough in itself)
2.5 x2 295, 297 (had nothing left)
1x10 224 (I cut it a little short)