week 5
Happy start of week 5 (my week 6)!
Scott:
the week it rained here, my TSS for the week was 302. with three indoor rides on the trainer.
last week my rides were:
time: 1:42; TSS 136.1; IF 0.898;
time: 1:52; TSS 143.2; IF 0.876;
time: 3:38; TSS 217.6; IF 0.77;
all outside, on hills, with 20minute warm up. the third ride was up to 3000ft elevation.
i can still hammer the runs with the above and i am not yet swimming, so it is doable for me. the indoor plan is proven to produce big results, so i wouldn't worry.
this week i'm starting a six week adaptation (i.e. as per EN adding a 13.1 to the OS) to my run OS, towards a 13.1 race on feb 6th. wish me luck!!
GH
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Comments
which race are you doing on Feb 6th Gilberto? Elly and I ran the Rose Bowl 1/2 at that time last year - tough course!
Wed's run today - 2x 1/2 miles 4:22/93%, 4:08/92% 1x1mile 8:40/96% - light dusting of snow made footing a problem, otherwise 0*C and very pleasant.
Back to work today, away from all the food at home, thank goodness!
Jane
Jane: yes, i'll be doing the Rose Bowl 1/2. i did it the inaugural year and got third in my age group and a 20buck New Balance Store gift card!
, BUT it was mainly only locals at the time (i.e. not as popular) AND didn't finish inside the rose bowl back then. at least, i get to train on the course and i am faster this time around, but i definitely expect it to be hard.
rTSS: so, i finally am logging rTSS, using Joel Bell's spreadsheet from the EN power and pace forum. very cool, since i have never tracked my running before. here's my first run of the week: 6.65miles/rTSS = 66.7/avg HR 157.
Have a great week of training everyone!
GH
Thanks, Gilberto -- Again, that is the advantage of the good weather in So. Cal! I am not worried about the EN plan. I know it delivers. Just wanted to makes sure there wasn't something I was missing.
As a benchmark, my average rTSS per hour for EN style run workout is 66 - 72.
Fighting a head cold so did 2 x 20 on the bike and the brick run but backed off 5% or so of the effort.
Scott
okay, today's workout - cut short - time crunched as my husband reminds me AGAIN that I have to get out the door in 45 mins.
45 min bike - 2 x 12' 145W/96%, 147W/97%
Here is a question - these zones are in Z4 - but my HR is in Z3 - is that unusual?
Have a great day everyone!
Jane
Nasty rainy and mid 40's. Nailed the run intervals with AveHR 166, 167 and 169 for the set today. Felt amazingly good during the last mile for the third one and pushed the pace on up there. Seems to be getting a bit easier.
Paul
I was riding my trainer last night after the wife and kids go to sleep (typical squeezing in the workout situation for me!) and toward the end of my first 15' interval I had a major calf cramp. Hurt so much and came on so suddenly that I 1) could not turn the pedals anymore and 2) literally almost fell of the bike as I tried to make the pain stop. Luckily I caught myself - or else it would have been, "how'd you get that black eye?" "Oh you know, fell off the stationary bike!"
I did hang in there and completed the second interval though!
Larry
Everyone: nice work.
Larry: it's just you!
no, actually, it was just a fluke, since u were able to finish interval 2.
Jane: I lost my mom last year, so i know how those great and at the same time sad, those inspirational moments feel. i'll flash the Heisman pose for him when i cross the 50.
Also, regarding the Z3 heart rate at Z4 effort. Most reasonable explanation is that the bike Z4 is actually Z3!
if the power zones are accurate, then you could have been dehydrated. also, didn't you mention you were sick recently? in this case, your body can still be physiologically in parasympathetic mode (i.e. recovery mode). finally, another possibility could be overtraining (HR slows in some people, especially endurance types), but if you feel like you have been sleeping and recovering well, then the OS is designed to protect against overtraining.
Safe training to all.
GH
@Bill, get some mucinex 12hour stuff in you to get the gunk out before it makes a home in your lungs!!!!
Completed Tuesday and Wednesday's workouts on schedule. On Tuesday the bike 2 x 12' (4') @ Z4 (HR 149-155 range) seemed really hard, especially the extra 2 minutes at the end. But then was able to do 25' @ Z3 (HR 138-140) and it felt ez in comparison. Then ran off the bike for 15' with 5 strides with HR 138 was good.
Today I just did the WU and MS 2 x 800 (3') + 1 x 1600 @ Z4 (HR 158-166). HR was a bout 6 beats/min higher on the last interval but I felt smooth and in control the whole way. Skipped the Z3 stuff as I had to get to work for a meeting. Trying to close a big acquisition deal.
@Patrick, thanks, wife had me on that stuff the second the cough started, ran out yesterday and had to start taking my kids grape flavored stuff, tastes good but had to take about half a bottle per dose
. Wow, on a side note, to anyone who likes hockey, Canada is choking like a dog in the junior championships.
Gilberto - I see that you plan to race IM CDA this year. Me too! It will be my first IM. My brother, JT (also in the EN haus) will be racing it as well, even though he is currently fighting a nagging hamstring injury that has slowed down his training. Have you raced CDA previously? I look forward to staying in touch with you during the training up to the race and meeting you there.
Bruce
PS Sorry to hear about your Mom. I've lost both my parents - Mom to cancer and Dad to an accident. It is never easy no matter what the circumstances.
OK so feeling the effect of X-mas, and yesterday's run
did bike intervals, felt great for the first one at 1.02, second .97, and third at .93, felt like toast on the 3rd, probably went a bit hard on the first and with yesterday's last mile repeat ...
looking forward to tomorrow off.
paul
@bruce: will be my first time at CdA, but my 7th IM race. my younger brother Carlos, an EN fan, will also be racing at CdA and it will be his first IM. should be fun. Carlos and I will do the first race rehearsal of the EN race prep period (Sunday May15) on the race course itself. join us if you have the time.
@everyone: my day off is today. had a doozy track workout yesterday with fast guys, in place of the 3x1mile, but it was good work. 3x400; 2x800; 1x1200; 2x800; 3x400 at interval pace. rest was 100 jog for the 400's and 400m jog for the longer sets.
over and out.
GH
Gilberto- I have had a sneaking suspicion that my Z4 is really 3... I did both my run and bike tests while very congested. But bumped up my bike zones by 10 W two weeks in.
I am going to stick with - no injury until the next test.
Heisman pose - I'll need to have a pic of that!!
Thurs workout today on bike 3x8 94/95/96 - rocked out the Z3 in the end!
Fun.
Gilberto - that will be cool. 2 sets of brothers racing CDA from EN. I'd love to do a race rehersal on the course in May but I don't think it is in cards. I'm in Chicago and my brother , JT, lives in New Jersey. So just one trip to CDA in the budget for us. I'll drive up to the IMOO course to get some hills in for my RR. JT will do RR @ IMLP course as he has friends who have a house up there.
2x 1/2 M 105%/110% and then 2 x 1 mile 95% and 99% - and this was with my non EN gfs!
Yesterday bike, 2 x 12 IF .99, 1, 2 x 15 at .86 and .87
Today run 2 x 1.5 on 7:40 Tpace and 2 miles at HMP 8:00, the HMP miles were tough. Now off to coach son's hockey and get a little skating done.
Week TSS:
Bike 351; 2rides( had a deadline so couldn't ride x3).
Run 277.5;
Today ran part of 13.1 course, I will be doing on feb6.
On trails...need more practice!
Had great days back to back this wknd and looking forward to today off. Held strong top end speed for last run interval at about 7bmp below the threshold for the interval.
Actually looking forward to doing the run test in three weeks.
Paul