From Reverend Al in the clip: "Now I can't make you do it, but when you look to the [person] next to you... I think you will see a [person] who will go that inch with you"
Recover well all. Let's get that inch done tomorrow.
I'm impressed so many of you are hitting the full 2.5' targets. Had to break out last night's session to 2.5 / 2.5 / 1 / 1 / 1 / 1 /1 to get the work done.
Thursday's workout done! The 120's seem to be getting doable without too much problem. FTP rise? I'm going to sit tight and stay in my cage until the next test. Promise!
Did Saturday's brick wko today and it might have been my toughest so far in the OS. I guess I did not recover enough from yesterday and hitting the bike at 0500 to make sure I made it to work on time certainly did not help. Although the perceived effort was there, I was basically 1 HR zone off my target for each set - to include the run. I even had to walk some at the end.
At work I did some pretty solitary engineering stuff and felt like crawling under the desk for a nap or inhaling a pot of coffee. But since I didn't do either, it was a successful day overall. Now to recover for a 10 mile race on Sunday!
@Ian and Joe- Way to lead things out and make it happen. Joe, I can't believe you got that monster done before work and survived the rest of the work day.
@Shaughn- The video has me pumped. Nothing like setting the stage.
I'm pumped for tomorrows session. Time to prove we are absorbing the training and getting stronger. It is going to be painfull to say the least but the feeling of accomplishment when it is over will be well worth it.
I did the Sat bike this evening like some of the others. I know it's been mentioned, but I'm still unsure about how long we should go. Should we do all of the workout as prescribed even if the total time is way more than the estimated in the plan? Like the Sat bike if done all the way would have been 105 min vs the 75' shown in the plan. I stopped about 78 min and switched to the bike, but I missed the 85% 2x15'. Should I have ignored the 75 min suggestion and gone the 105 min?
@Joe - funny, I have a 10 mile run race on Sunday as well. Mine will likely be enjoyed with some light snow and 20-25 degress up here in Northwest Ohio.
I'm pumped for tomorrows session. Time to prove we are absorbing the training and getting stronger. It is going to be painfull to say the least but the feeling of accomplishment when it is over will be well worth it.
Wow, I suffered my Boston runs and body comp focus today. 1:50 done on the bike, but had to break the 2x20 into 4x10, skipped the VO2 stuff as my FTP intervals were at 85% (not 100%!) and then another hour at .75-.8. Twelve mile run tomorrow and then I swear to god a day off on Monday! Only upside is I am 3lbs down this week..
After a horrible start to the OS, I'm way behind you guys but this was my week to get back on track. I managed both the 4x2.5 days on T and Th but today only managed 2x10@90%. Doesn't sound like much, but I'm pretty pleased with how I felt. Now to work on that run...
After a horrible start to the OS, I'm way behind you guys but this was my week to get back on track. I managed both the 4x2.5 days on T and Th but today only managed 2x10@90%. Doesn't sound like much, but I'm pretty pleased with how I felt. Now to work on that run...
You'll get there Dave. I have no doubt that you'll catch up and be killing us all at the Multisport TT race, even though you'll have ridden to the event and took the scenic route to climb Wachusett Mountain as a warm up.
Off the back today. First time I haven't got the 4X2.5s all done... and first time I had to lay on the floor after I stopped:
1X20: 263w (.978) 1X20: 257w (.955)
1X2.5: 323 (120%) 1X2.5: 316 (less than 120%) 1X2.5: couldn't even hold above 300W for 10 seconds = CRAAACCKKK!
tried to recover but stopped and laid down on the floor for 5 minutes (I was staring at a clock). Got on the bike to try for round two. Not happen'. Tried to run, not happen' either. Re-grouping for tomorrow. I only did main set on thursday, so starting to think I may need an extra day-off somewhere in here...
@Art, Carl and Shaughn - way to go! That was a tough one and you guys made smart choices.
@P, i know what you felt like ... the power clinic and marathon hack overlapped for about 3 weeks last year and thought I was going to die a few times. It wsa a good thing I was coming off a foot injury and had to easy into the marathon hack otherwise I may have killed myself... be carefull.
It wasn't pretty but I got ever bit of the bike and run done at the target watts/pace.
Bike
2 x 20(4) @ 286 and 284 (target 285)
4 x 2.5s got where modified a little....
1st - 1.5 (30") 1 (2.5) @ 342 - got worried here as I had to take a break (target 342)
2nd - 2.5 (2.5) @ 342 - nailed this one!
3rd - 2.5 (3.5) @ 342 - nailed this one as well but I needed to add a minute of recovery
4th - 1.5 (30") 1 (2.5) @ 342
2 x 15(2) @ 242 (target 242)
Entire workout (244 watts):
Duration: 2:00:33 (2:03:09)
Work: 1761 kJ
TSS: 165.2 (intensity factor 0.909)
Norm Power: 259
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 39 ft
Min Max Avg
Power: 0 443 244 watts
Cadence: 24 113 85 rpm
Altitude: 989 1035 1012 ft
Crank Torque: 0 541 243 lb-in
Temperature: 66.2 68 66.3 Fahrenheit
Run:
about a 5' transition and then I hopped on the treadmill and started at 6:00 pace. I'm disappointed as I grabed the rails about 5 times but never more than 10". Because of this I extended the out by 2' to make up for my weakness of holding on.
20' @ 6:00 followed by 17' @ 6:15 for 6.04 miles in 37:00.
There where definitely a few dark spots during the bike and run but now that it is done I feel great! A little disappoint that I had to split up two of the 2.5s and that I grabed the rails on the TM. Next week that will not happen!
Hmm, that wasn't as bad as I feared - it made a big difference aiming for the 95% end of the range on the 2x20's rather than trying to exceed 100%. I was getting pretty saddle-sore near the end, though, and that last 15' was tough to sustain, as was the entire run (I confess I took a couple minutes break between Z3 and Z2). 18' warmup 20' @ 216W (0.96), 85 RPM, HR 158 20' @ 215W (0.96), 84 RPM, HR 157 4 x 2.5' @ 271W, 269W, 268W, 269W (target is 269) 15' @ 185W (0.83), 89RPM, HR 153 15' @ 181W (0.81), 88RPM, HR 148 Total bike 118' (0.88), TSS 155.5 Treadmill run 12.5' 9.1MPH (Z3), 12.5' 8.9MPH (Z2)
Nailed this sucker. By far my best workout in several weeks. I definitely gave the workout some respect. It took a bottle of Heed, a water bottle, and a gel to get me through.
Jumped outside and ran 36 minutes @ 7:20 pace. I struggled with the run. I had a fair bit of cramping about a mile in. Pace was off for my zones, but I'm very psyched to have made it through.
I felt it was my best effort yet at pacing the 20 miunute efforts. My watts were pretty constant, but varied my cadence for different blocks to keep my focus and switch up how things were feeling. I was everywhere from 80 to 110.
Kind of muffed wko ... Thrown off by duration per plan (75') vs. actual wko (ERG file computed wko at 108'). So, I cut out 1x 20' I'll know better next time. Tired at the end but I could've handled 2nd 20' @95%/100%. Anyhow, numbers look like this:
I rallied some local cyclists to the bike shop for a group drainer workout so I'd have some moral support. I always have an easier time pushing watts with company. They watched a Carmichael video with some hills sprinting, which seemed to wipe everyone out pretty good. I did my thing. They were done after and hour. I wasn't! Luckily a girlfriend showed up late and cycled with me for the second shift. Fun stuff!
Numbers:
2 x 20 @ 1.01, .994
4 x 2.5 @ 1.20, 1.20, 1.19, 1.20 (That last one I was hunched over, eyes closed, focusing on giving it everything I had!)
2 x 15 @ 0.84, 0.81
Workout TSS: 162, Time: 1:52, IF 0.933
Then I went to the track and did 2.5 miles @ 7:41, and then 2 miles @ 7:59! Key to keeping the pace up was focusing on good form.
Glad I did this as written. Now I feel like Xena, warrior princess.
I haven't downloaded the data yet, but I wanted to go ahead and post.
In warmup I felt surprising levels of fatigue/soreness in the quads, so I made an instant decision not to drive it into the ditch and just back it off a stitch. So instead of pushing everything to be a little overachieving, I'd take it a bit conservative.
Made it through the bike as written
FTP of 250 2 x 20 at ~247 average 4 x 2.5 all right at 300 +/- a watt or two. Legs literally shook during the break after. 2 x 15 both right around 215
On the run, I found the HMP was, unfortunately too much. I did it on the treadmill. I did a series of 2-3 minute intervals at HMP, with ~30 second slow breaks to get up to the 14 minute mark. After that, it was tough, but I was able to hold 7:00, which is about splitting the difference between HMP and MP.
At the end of this, my legs ache like the end of a season-capping A-race at the Olympic distance. Oh. Maybe that's because I worked harder than I ever have for an Oly distance race. Duh. :-)
OK, so I didn't overachieve, but I think I did a solid job and I'll be good to go next time instead of falling off the cliff. Hope that's the right call.
hope you all don't mind, but I'm finding that being a week behind makes it hard to stay connected to you if I continue to post in the proper week, so I'm posting in week 10, but I'm only doing week 9. I know you all did a few sets/minutes more than me at FTP and VO2, so I'm worried since today was hard. Finished it all, although I broke the VO2 stuff into 1.5', 1.5', 1', and 1' rather than the 2.5' sets. All week I was struggling with the 2.5', which is strange because those have been my strength ever since starting EN at its inception. Trying to stay with higher cadence on the 80-85% stuff since I'm kind of in between gears for optimal cadence, which makes these even harder.
The run was hard also as I really had to focus on my watch to keep the pace. Legs cramped at about 18', so I have to try and figure that out. I felt the bottle of gatorade and bottle of water during the ride should have held me, but it didn't.
What sickko designed this workout? Man, you are brutal and sadistic! You gobbled up my mojo and spit it out on the floor.... and then, made me roll in it like a dog.... What did I ever do to you?
All I can say is OUCH!
Interval 1: Play it smart and stay low..... Duration: 20:04 (20:05) Work: 238 kJ TSS: 31.2 (intensity factor 0.966) Norm Power: 198 VI: 1
1) 117.6% 26.8% I could tell it wasn't going to be easy 2) 117.6% 40.0% Now I know I can't hold 120% 3) 111.7% 33.7% I'll do what it takes to finish the set even if it's lame 4) 111.7% 52.7% The only time my eyes were open was to look at the clock...
Instead of 2x15' I decided to go 1x30' steady... seemed easier than restarting midway thru Interval 13: Duration: 30:02 (30:03) Work: 316 kJ TSS: 36.6 (intensity factor 0.855) Norm Power: 175 VI: 1
Min Max Avg Power: 0 394 162 watts Heart Rate: 84 177 151 bpm Cadence: 30 102 74 rpm
Got off the bike light headed and I knew I was in need of calories, guzzled a Gatorade and got on the Deadmill. I was spent but really wanted to do the full set...... didn't have it in me.... should have had some Gu on the bike... I struggled to finish 1 mile and called it good. I will be running 10+ miles tomorrow for the Boston hack, so, if I don't get the rest of today's run in... no prob.....
RUn, if you can call it that was 1 mile, 8:37......
This definitely was the hardest I've pushed myself in a workout since I picked this sport up 5 years ago. Thanks Coach Rich, and I mean it. Even though this sucked big time I know I'm going to reap the speed later.
1:45:23 0.879 TSS - 1,171 *1st time over 1K
2x20: 0.967, 0.946 - I was wiped after this 2nd set so for 1st time in VO2 phase I shortened the intervals so I could hope to make it to the 2x15
4x2.5 (I did what I could with 1:1 work/rest): 1:34/1.169, 1:40/1.186, 1:18/1.174, and 1:02/1.242 (no idea how I did this b/c eyes were closed most of this rep and it was all I could do to catch my breath)
2x15: 0.836, 0.841
Did the brick run with Riley and hit Z3 as long as I could and finished in Z2
25:41 3.3 mi 7:47 min/mi
I'm wondering if I'll be able to get out of bed in the am.
I haven't been loging in lately other than to get my workouts. Nice to see everyone is having great workouts.
I did great on the work out today but I am totally gassed! I took a 17 minute warm up then hit it hard. I stayed tight in all my HR zones. total bike for me was 2 hrs. My legs were smoked but I headed out for my run and did my 25'. tough staying in the zones on the run. HR seemed to go up fast. all in all, I feel great after. running with my friends tomorrow at 6am....gonna be in the teens!
What can I say other than I am just so DAMN impressed by the work that went on this morning per the below string. I would go to battle any day with you guys! Man we have a lot of monsters on this team. I guess I would call Matt A. the Master monster. Unless you are not quite human, like Matt A., you know you worked on this one if you found the run targets afterwards almost out of reach. But, as commented below, expect to reap the speed later.
@Ian - way to lead this group and show us how to get it done by posting early. .90 IF guys for that long of a period is no joke!
@Art, William, Carl, Elly, and Alessandro - love the posts and the battle description of your morning! It's going to be scary when we turn you lose in the spring. Feeling very sorry for the competition.
@Beverly, Steve, Rob, Matt K. and Kevin - just a solid job of hammering this one out - no Fear I would say!
Well, after a Chilli's Mushroom Burger and nap, am feeling almost normal again!
Comments
From Reverend Al in the clip: "Now I can't make you do it, but when you look to the [person] next to you... I think you will see a [person] who will go that inch with you"
Recover well all. Let's get that inch done tomorrow.
2x20' (4') and 4 x 2.5/2.5? In the same session? YOWZA!
Then followed by a Z3 run... this is going to hurt
4 x 2.5/2.5 @ 226. 227. 228. 229W (120, 120, 121, 121%)
20' @ 154W, IF: 0.814
For the weekend I'll reverse the Sat/Sun workouts.
Best wishes,
Elly
Saturdays's bike is done. #$%@#$% crap that was tough:
Total time on the bike was 1:48 with only 10' warmup and no cooldown with a total workout IF of .9!
10' warmup (158)
2x20'@257/254 with 4'easy
4x2.5@312/312/315/317 with 2.5' easy
2x15'@208/215 with 2' easy
Very unlikely to get any work done for the rest of the day. Good luck to all! I have the whole weekend to recover thankfully.
Did Saturday's brick wko today and it might have been my toughest so far in the OS. I guess I did not recover enough from yesterday and hitting the bike at 0500 to make sure I made it to work on time certainly did not help. Although the perceived effort was there, I was basically 1 HR zone off my target for each set - to include the run. I even had to walk some at the end.
At work I did some pretty solitary engineering stuff and felt like crawling under the desk for a nap or inhaling a pot of coffee. But since I didn't do either, it was a successful day overall. Now to recover for a 10 mile race on Sunday!
@Shaughn- The video has me pumped. Nothing like setting the stage.
@Joe - funny, I have a 10 mile run race on Sunday as well. Mine will likely be enjoyed with some light snow and 20-25 degress up here in Northwest Ohio.
I feel exactly the same way!
Bad P
After a horrible start to the OS, I'm way behind you guys but this was my week to get back on track. I managed both the 4x2.5 days on T and Th but today only managed 2x10@90%. Doesn't sound like much, but I'm pretty pleased with how I felt. Now to work on that run...
You'll get there Dave. I have no doubt that you'll catch up and be killing us all at the Multisport TT race, even though you'll have ridden to the event and took the scenic route to climb Wachusett Mountain as a warm up.
Hit all targets but suffered as expected:
Entire workout (228 watts):
Did the best I could with the run………
MAMA!!!!!!
Total bike to get it all in with only a 10 minute very easy warm up was 1:49:57, TSS 156.3 and with an IF of .927
The break down:
Interval 1:
Duration: 20:01 (20:02)
Work: 226 kJ
TSS: 33.8 (intensity factor 1.006)
Norm Power: 188
VI: 1
Interval 3:
Duration: 20:01
Work: 224 kJ
TSS: 33.3 (intensity factor 0.999)
Norm Power: 187
Then came my Favorite 2.5 x 4....Goal is 220-230...hit 232, 234, 232, and 229...Really really struggled on the last one
We then rode 30 min straight vs breaking up the 15x2....wanted to see what it felt without a short 2 min break...Note bad
Interval 14:
Duration: 31:29 (31:30)
Work: 294 kJ
TSS: 37.1 (intensity factor 0.841)
Entire workout (158 watts):
Duration: 1:49:37 (1:49:45)
Work: 1036 kJ
TSS: 156.3 (intensity factor 0.927)
Norm Power: 173
** only 13 minutes of the run and kind of hurt everywhere so listened to the body and quit** That is a new thing for me so hopefully will pay off
1X20: 263w (.978)
1X20: 257w (.955)
1X2.5: 323 (120%)
1X2.5: 316 (less than 120%)
1X2.5: couldn't even hold above 300W for 10 seconds = CRAAACCKKK!
tried to recover but stopped and laid down on the floor for 5 minutes (I was staring at a clock). Got on the bike to try for round two. Not happen'. Tried to run, not happen' either. Re-grouping for tomorrow. I only did main set on thursday, so starting to think I may need an extra day-off somewhere in here...
@Art, Carl and Shaughn - way to go! That was a tough one and you guys made smart choices.
@P, i know what you felt like ... the power clinic and marathon hack overlapped for about 3 weeks last year and thought I was going to die a few times. It wsa a good thing I was coming off a foot injury and had to easy into the marathon hack otherwise I may have killed myself... be carefull.
It wasn't pretty but I got ever bit of the bike and run done at the target watts/pace.
Bike
2 x 20(4) @ 286 and 284 (target 285)
4 x 2.5s got where modified a little....
1st - 1.5 (30") 1 (2.5) @ 342 - got worried here as I had to take a break (target 342)
2nd - 2.5 (2.5) @ 342 - nailed this one!
3rd - 2.5 (3.5) @ 342 - nailed this one as well but I needed to add a minute of recovery
4th - 1.5 (30") 1 (2.5) @ 342
2 x 15(2) @ 242 (target 242)
Entire workout (244 watts):
Duration: 2:00:33 (2:03:09)
Work: 1761 kJ
TSS: 165.2 (intensity factor 0.909)
Norm Power: 259
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 39 ft
Min Max Avg
Power: 0 443 244 watts
Cadence: 24 113 85 rpm
Altitude: 989 1035 1012 ft
Crank Torque: 0 541 243 lb-in
Temperature: 66.2 68 66.3 Fahrenheit
Run:
about a 5' transition and then I hopped on the treadmill and started at 6:00 pace. I'm disappointed as I grabed the rails about 5 times but never more than 10". Because of this I extended the out by 2' to make up for my weakness of holding on.
20' @ 6:00 followed by 17' @ 6:15 for 6.04 miles in 37:00.
There where definitely a few dark spots during the bike and run but now that it is done I feel great! A little disappoint that I had to split up two of the 2.5s and that I grabed the rails on the TM. Next week that will not happen!
18' warmup
20' @ 216W (0.96), 85 RPM, HR 158
20' @ 215W (0.96), 84 RPM, HR 157
4 x 2.5' @ 271W, 269W, 268W, 269W (target is 269)
15' @ 185W (0.83), 89RPM, HR 153
15' @ 181W (0.81), 88RPM, HR 148
Total bike 118' (0.88), TSS 155.5
Treadmill run 12.5' 9.1MPH (Z3), 12.5' 8.9MPH (Z2)
Double-post removed
20 ' @ 252, 1.008
20' @ 258, 1.032
2.5 ' @ 312, 1.248
2.5 ' @ 313, 1.252
2.5 ' @ 314, 1.256
2.5 ' @ 312, 1.248
15 ' @ 222, .887
15 ' @ 227, .91
entire workout was 1:53 @ 221 W, and IF .951.
Jumped outside and ran 36 minutes @ 7:20 pace. I struggled with the run. I had a fair bit of cramping about a mile in. Pace was off for my zones, but I'm very psyched to have made it through.
I felt it was my best effort yet at pacing the 20 miunute efforts. My watts were pretty constant, but varied my cadence for different blocks to keep my focus and switch up how things were feeling. I was everywhere from 80 to 110.
Good luck to everyone else.
Kind of muffed wko ... Thrown off by duration per plan (75') vs. actual wko (ERG file computed wko at 108'). So, I cut out 1x 20'
I'll know better next time. Tired at the end but I could've handled 2nd 20' @95%/100%. Anyhow, numbers look like this:
[] 1 x 20' --
Work: 262kJ
TSS: 32.5 (0.999)
Norm Power: 219
VI: 1
[] 4 X 2.5' -- 270/268/268/266
[] 1 X 15' --
Work: 157kJ
TSS: 16.4 (0.807)
Norm Power: 178
VI: 1.02
[] 1 X 15' --
Work: 158kJ
TSS: 16.1 (0.807)
Norm Power: 178
VI: 1.02
Entire workout (192 watts):
Duration: 1:18:00
Work: 862 kJ
TSS: 107.1 (intensity factor 0.929)
Norm Power: 203
VI: 1.06
Distance: 34.046 km
Min Max Avg
Power: 0 319 192 watts
Cadence: 5 248 90 rpm
Speed: 0 50.5 27.2 kph
Pace 1:11 0:00 2:12 min/km
Crank Torque: 0 41.3 20.4 N-m
Destroyed by today's workout. Did the 2 x 20's and the 4 x 2.5s but had to bag the 2 x 15's @ Z3.....nothing left in the bank.
20' @ 183W, IF: 0.969
20' @ 185W, IF: 0.979
4 x 2.5' @ 226. 226. 226. 229W, (120, 120, 120, 121%)
Run: 20' @ Z2/Z3
I found this workout to be just too hard/long for me. I would have been able to get through it if there were only 1 20' @ Z4 or 2 2.5's.
Dusting myself off and getting back on the horse.
I killed the workout today.
I rallied some local cyclists to the bike shop for a group drainer workout so I'd have some moral support. I always have an easier time pushing watts with company. They watched a Carmichael video with some hills sprinting, which seemed to wipe everyone out pretty good. I did my thing. They were done after and hour. I wasn't! Luckily a girlfriend showed up late and cycled with me for the second shift. Fun stuff!
Numbers:
2 x 20 @ 1.01, .994
4 x 2.5 @ 1.20, 1.20, 1.19, 1.20 (That last one I was hunched over, eyes closed, focusing on giving it everything I had!)
2 x 15 @ 0.84, 0.81
Workout TSS: 162, Time: 1:52, IF 0.933
Then I went to the track and did 2.5 miles @ 7:41, and then 2 miles @ 7:59! Key to keeping the pace up was focusing on good form.
Glad I did this as written. Now I feel like Xena, warrior princess.
In warmup I felt surprising levels of fatigue/soreness in the quads, so I made an instant decision not to drive it into the ditch and just back it off a stitch. So instead of pushing everything to be a little overachieving, I'd take it a bit conservative.
Made it through the bike as written
FTP of 250
2 x 20 at ~247 average
4 x 2.5 all right at 300 +/- a watt or two. Legs literally shook during the break after.
2 x 15 both right around 215
On the run, I found the HMP was, unfortunately too much. I did it on the treadmill. I did a series of 2-3 minute intervals at HMP, with ~30 second slow breaks to get up to the 14 minute mark. After that, it was tough, but I was able to hold 7:00, which is about splitting the difference between HMP and MP.
At the end of this, my legs ache like the end of a season-capping A-race at the Olympic distance. Oh. Maybe that's because I worked harder than I ever have for an Oly distance race. Duh. :-)
OK, so I didn't overachieve, but I think I did a solid job and I'll be good to go next time instead of falling off the cliff. Hope that's the right call.
The run was hard also as I really had to focus on my watch to keep the pace. Legs cramped at about 18', so I have to try and figure that out. I felt the bottle of gatorade and bottle of water during the ride should have held me, but it didn't.
All I can say is OUCH!
Interval 1: Play it smart and stay low.....
Duration: 20:04 (20:05)
Work: 238 kJ
TSS: 31.2 (intensity factor 0.966)
Norm Power: 198
VI: 1
Interval 3: Keep the smooth and easy peddle strokes, breath, drink....
Duration: 20:02
Work: 239 kJ
TSS: 31.6 (intensity factor 0.973)
Norm Power: 200
VI: 1
1) 117.6% 26.8% I could tell it wasn't going to be easy
2) 117.6% 40.0% Now I know I can't hold 120%
3) 111.7% 33.7% I'll do what it takes to finish the set even if it's lame
4) 111.7% 52.7% The only time my eyes were open was to look at the clock...
Instead of 2x15' I decided to go 1x30' steady... seemed easier than restarting midway thru
Interval 13:
Duration: 30:02 (30:03)
Work: 316 kJ
TSS: 36.6 (intensity factor 0.855)
Norm Power: 175
VI: 1
Entire workout (162 watts):
Duration: 1:58:33 (1:59:44)
Work: 1154 kJ
TSS: 153 (intensity factor 0.884)
Norm Power: 181
VI: 1.12
Min Max Avg
Power: 0 394 162 watts
Heart Rate: 84 177 151 bpm
Cadence: 30 102 74 rpm
Got off the bike light headed and I knew I was in need of calories, guzzled a Gatorade and got on the Deadmill. I was spent but really wanted to do the full set...... didn't have it in me.... should have had some Gu on the bike... I struggled to finish 1 mile and called it good. I will be running 10+ miles tomorrow for the Boston hack, so, if I don't get the rest of today's run in... no prob.....
RUn, if you can call it that was 1 mile, 8:37......
I-am-spent...........................toast................done..........
This definitely was the hardest I've pushed myself in a workout since I picked this sport up 5 years ago. Thanks Coach Rich, and I mean it. Even though this sucked big time I know I'm going to reap the speed later.
1:45:23 0.879 TSS - 1,171 *1st time over 1K
2x20: 0.967, 0.946 - I was wiped after this 2nd set so for 1st time in VO2 phase I shortened the intervals so I could hope to make it to the 2x15
4x2.5 (I did what I could with 1:1 work/rest): 1:34/1.169, 1:40/1.186, 1:18/1.174, and 1:02/1.242 (no idea how I did this b/c eyes were closed most of this rep and it was all I could do to catch my breath)
2x15: 0.836, 0.841
Did the brick run with Riley and hit Z3 as long as I could and finished in Z2
25:41 3.3 mi 7:47 min/mi
I'm wondering if I'll be able to get out of bed in the am.
Nice job to everybody for taking on this beast.
I did great on the work out today but I am totally gassed! I took a 17 minute warm up then hit it hard. I stayed tight in all my HR zones. total bike for me was 2 hrs. My legs were smoked but I headed out for my run and did my 25'. tough staying in the zones on the run. HR seemed to go up fast. all in all, I feel great after. running with my friends tomorrow at 6am....gonna be in the teens!
many times those workouts are followed by good ones
What can I say other than I am just so DAMN impressed by the work that went on this morning per the below string. I would go to battle any day with you guys! Man we have a lot of monsters on this team. I guess I would call Matt A. the Master monster. Unless you are not quite human, like Matt A., you know you worked on this one if you found the run targets afterwards almost out of reach. But, as commented below, expect to reap the speed later.
@Ian - way to lead this group and show us how to get it done by posting early. .90 IF guys for that long of a period is no joke!
@Art, William, Carl, Elly, and Alessandro - love the posts and the battle description of your morning! It's going to be scary when we turn you lose in the spring. Feeling very sorry for the competition.
@Beverly, Steve, Rob, Matt K. and Kevin - just a solid job of hammering this one out - no Fear I would say!
Well, after a Chilli's Mushroom Burger and nap, am feeling almost normal again!
Good luck tomorrow peeps!