Week 4
Wed's run on Tuesday - 2x1M @Z4 - 106% and 105% - so like my bike Zones, I am now certain my run Zones are off (note to self, don't test when you have chest congestion).
More points for the winter run challenge! Apparently I am leading the women - all reflected glory for Dec OS group!. Woot.
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You are representing us well!
I started on 11/29 so just finished Week 4. It is a consolidation week so the effort/TSS for me was the same as Week 3. I can't believe I am starting Week 5! I am being very careful to not try to do too much. Follow the plan! That way the body can absorb all the work. I got the Computrainer Real Course videos for Kona and Louisville for Christmas. Kona is loading on my laptop as we speak. Should be fun to do my bike workouts on the Queen K! We'll see.
Taking two of my boys, Eric and Mark, to the local ski hill today. Don't worry, did Tuesday's bike yesterday! Will add the brick run to tomorrow's ride.
Scott
TSS (bike and run)
Week 1:363
Week 2:408
Week 3:431
Week 4:430
I like training to the IMLP Spinerval dvd - although Troy Jacobson's voice starts to grate after a while!
tuesday's work out today: 2x12' 143W/94%, 145W/96% and transition run of 20mins - very easy!
Have a great day skiiing - I am back in the office for a couple of days.
Cheers
Jane
Rested my rt knee for a few days and it is feeling better so I did Tuesday's workout today. Used my new HR monitor and now I know why the knee was sore. I was doing all the bike intervals in prior OS weeks at Z5, so I cooked my knee. Did it right today. 2X10'(3') @ Z4 (HR 145-150 for me) then 30' @ Z3 (HR 139-144). Then did 20' run @ Z1 (HR 136) @ 8:35/mile pace with 5 strides. Bike felt like hard work but not like I was going to die as in prior bike sessions. Run felt easy. I guess I just need to let my knees get use to the EN work is speed koolaid and not over do it..
Jane - I like your daily posts and read them all. Keep em coming.
Bruce, great job. Your heart rates seem like they are indeed Z4 and Z3 where they need to be.
Jane, sounds like you got a solid bike in. We had fun at our local ski hill. Though the runs are short a few are actually challenging!
So I download all my workout files into WKO+. I track the runs with an old Polar 625x. When I downloaded today's 4 x 1 mile repeats into the Polar software, it looked like the perfectly executed workout to me! I rarely nail it like I did this one with IFs of 1.0, 1.0, 1.0, 1.03. I asked my wife to come over to take a look at my masterpiece and she said sarcastically, "Are you going to post it so your EN friends can see?" I thought, what a great idea. So for the pure aesthetic delight of a beautiful interval data file, I present to you: the 4 x 1 mile repeat, by Scott Liston, 12/29/2010. It may never happen again!! Enjoy and post your own beautiful data files to motivate all of us!
That's a thing of beauty Scott!
thanks for the compliment Bruce - and congrats on figuring out your knee problem! work works!
very beautiful - I wish my graphs looked like that. Mostly they look like a bird dipped its wings in ink and flopped around on a page. well done!
Jane, I thought all the birds in your area are now in Florida? I suppose a few brave souls are about and happen to help your create a hard working data file!
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@Jane - Nice job on your yearend workout. and congrats on a good 2010.
@ Larry - so how big were the guts on guys who told you to go easy? They probably don't look like a triathlete like your picture.
nice work everyone!
today i did the 4x 1mile. at second lap (i.e. 0.5mile) of mile 4, i was considering stopping, but didn't want to have to report that i cut the workout short, so I kept going!
i'm no scott, but i kind of fixed the effort for miles 2-4:
mile 1 was faster than Z5
;
miles 2-4 were then scott-like in consistency
, but still a bit faster than Z4
.
thanks for posting your completed workouts, since it helps me get thru my sessions.
happy new year!
GH
bike 2x12' Z4 - 143W/95%, 144W/95% then 2x15' Z3 a bit more difficult 117W/77% (supposed to be 80-85) and then 120W/80%.
run 15 mins Z2 and then Z3
so new year starting right.
but here's my beef of the day - the bike is supposed to be 75 mins, but it was 80! and I assume that there is warm down time in tje 75, which there is not! Are RnP math challenged? it's not the first time I've noticed this!
Happy New Year everyone!!
I've been pounding out the miles in the Holiday Run Challenge (71miles in 8 days) so I've missed 3 bike workouts and I'll be doing Sat tomorrow.
I know the next week will be a little hard on the bike but I hope the 24 miles of TP running in 8 days will lift my Vdot by our next benchmark.
John
Good 7 miler today with 2x1 mile repeats @103% and 100% TP - and the balance (not intentionally, my gf and I were gabbing the whole way!) at 91%!! and up hill - woot!
Week 4 done and dusted. Bring on week 5!
Jane
Saturday Bike: 2x10' (3') @ HR 145-153, then 2x15'(3') HR 135-14, then added 30' @ HR 136-144. Felt like I could go all day @ Z3. Then brick: ran 2 @ 7:45 pace with HR 145. Probably went too fast on the run (more like Z3 instead of Z2 the plan called for) but I felt good. Rt knee fine.
Sunday Run: 2x800 (2.5'), 1x 1600 (2.5') all at 6:53 avg pace. Then 4 more miles @ 7:20 pace. Very cold today in Chicago -1F wind chill, but blue sky & sunshine so it was a great morning to run. Knees and legs feelin fine. Looking forward to a good rest tomorrow. On to week 5.
Happy New Year to all!
Bruce
Jane - Great job on the run challenge. Next year I may give it a try. I wasn't really sure what it was about this year.
Bruce
We skied at Perfect Noth Slopes at Lawrenceburg, IN - Dearborn County west of Cincinnati.
Bruce, Jane, John, Bill, Gilberto - you guys are rocking the runs. I may be consistent but I have some VDOT envy for sure! Nice job.
I'll just keep plugging away.
Larry, Hilarious. i was running on an little indoor track last Chrsitmas while visitng my Dad's gym and was cranking out 200 meter interval pace 1 on 1 off and felt all the folks in the stairsteppers that lined one side of the course staring at me as I blasted past again and again. The other funny one is when you get a treadmill going 9+ MPH at the local gym and the noise of the pounding gets heads turning because no one goes that fast.
I got the Computrainer Real Course Videos for Kona and Lousiville for Christmas. They are very cool. Rode the Louisville course today for my (delayed) Saturday workout. Anyone else have a CT and these videos?
Happy New Year,
Scott
@john: 71miles in 8 days! cool.
Bike TSS for this week: 497; 3 rides and broke my seat post clamp on the third one. yeah!!!
. Plus some solid runs. very happy with my OS thus far. i still haven't gotten to calculating rTSS, but will try to start this week.
keep up the great work everyone!!
GH
So GH, you are doing more bike work than the OS plans call for, right? 3 rides for 497 TSS means 166 per ride. My Tues and Thu weekday bikes are ~85 to 95 TSS points and my Saturday is around ~100 to 110 points for a total of 270 -300. So you are doing almost twice the work that I am? Perhaps that is the difference between being in the basement in the Midwest and on the roads of So Cal.
Week four underway - legs are a little sore.
Looking forward to getting through the week - did I mention my legs were sore?