That 5th one hurt, eh? good news was the 4th wasn't too bad.
307, 310, 309, 309, 303 on target of 300.
Life killed my 85% time, but I got to run at the college indoor football facility a little later. Got a little carried away. A bit over 6 miles at a bit under 7 min/mil...just over HMP. But it felt sooo gooood to be running on such a nice surface at about 45-50 degrees! (And I could pretend I was just doing makeup for missing the 85%)
I got mine done early this morning, but didn't have time to post. Seemed MUCH easier than the last few attempts. As I said on the home page, either I'm learning to suffer or getting stronger or both. Did all 5 without feeling like I was imploding at any point. I've taken to counting pedal strokes to get me through...punch the interval button, get it up to target watts (~275) and then start counting. At 200 I'm within 10-15 seconds of being done...seems to make the time go faster. My morning looked like this:
10' w/u 10' @ 87% (splitting up the Z3 work seems to help my VO2 intervals, so I'm sticking with it) 5 x 2.5/2.5 @ 277, 278, 282, 279, 277 13' @ 88%
No brick for me...life just getting in the way. Need to figure out how to get these in more than 50% of the time. BIG skiing weekend coming up, so feel OK saving the legs...shooting for 3 hours on Friday, 3 hours on Saturday, and 3 hours on Sunday + the bike and run...epic!
Yesterday I got home and it was one of those days where I looked at the bike and thought...do I really want to get on that thing and punish myself? As it usually is, the answer was yes. But there was a moment when i considered taking a nap.
Anyway, I was very happy with the splits. I hit all 5 at 115% or above (330w - 340w) I really focused on building into the set instead of just hammering on the first one and falling apart for the last couple. It made a big difference. Finished up with another 10min in Z3 and hit the treadmill for 25 min.
I haven't *entirely* been blowing off the NOS mojo, but I haven't been checking into the threads recently but rather enjoying a fair amount of commanderie from Dan & Will and the other NOS guys on twitter.
Going to try to get back in the threads though, did my 5x(2.5/2.5) after getting home from work at about 7pm, I'm getting pretty used to these late workouts though so no real issues with that. I think I'm finally adapting to these VO2 sets too, the 5x really didn't seem that bad, nothing compared to how miserable I felt trying to do them after the 2x20's last saturday.
Anyway, ended up with 5x(2.5/2.5) @ 324, 324, 320, 324, 335 watts, (120% =~ 314). Starting to feel like I have a decent amount more left in me too, but somewhat cautious to push too much harder for fear of digging myself in another hole re: overachieving on intervals.
Here's my story: Because of scheduling issues I did my run first this past Sat. before getting on the bike for the long workout. I had absolutely nothing in my legs, couldn't push any watts at all. Got off the bike after 15 min, I quit, but it was the right thing to do ( I'm smartening up, a little). Also took Sunday off, figured the recovery day was much needed.
Did Sundays run on Monday, felt strong, happy with the paces.
Did Saturdays bike yest (Tuesday) could not mentally skip that one knowing all you guys worked so hard getting thru it. It certainly was tough as hell, but surprized how the legs responded after feeling so bad on Sat.
2X 20's @ 252, 253 4 X 2.5's @ ; 307,307,297,297 2 X 15's @ 217, 204 Follwed with a 28' brick that felt great. Very pleased with the quality of the workout, but mostly that it is done.
Late on reporting this. Did the workout yesterday but just couldn't my mind into it. 1st time I didn't do the 2.5's regardless of my %. I did as long aas I could hold 120+. Only 5 mins of Z3 and than off I went. No brick run either.
After a day off (if you call shoveling/snowblowing for about 4 hours total a day off), I decided to try and get the week 10 Saturday ride in as I know I won't have time on Saturday. Got on the bike a little before 8 pm and hit the 2 x 20' at .99 IF. Broke the Vo2 max into 2 x 2', 4 x 1.5' and hit those within 4 watts of 120%. That was tough enough, but I tried to get the 30' of 80-85% in and could only manage the first set. I just couldn't mentally keep going as it was like a death march at that point. What's up with a total workout of 1:40 at .932 IF??? Let's see those zone one people match that TSS without being in the basement all day. Don't know how you all did that then the brick run after. Glad I got most of it in and I'll move Thursday's 1 hour ride to Saturday.
Got mine done at 0'dark thirty. 55' total. 10'WU, 10'@88%, 5x2.5/2.5 @ 123%, 122%, 121%, 115% (oopsy), 122%, finished up with 10'@85%. Seemed harder than Tuesday, but still doable without breaking up the VO2 intervals at all. Gave up in the middle of number 4, but gathered myself back together and finished it off...didn't quite get back to 120%, but not bad. 5th one seemed a little easier, so not sure what that was about.
Major blizzard here prevented any outdoor running, and every gym around was closed. Since I could not get on a treadmill I got on my bike Wed. night at 8pm to do Thursdays ride. I knew it was going to hurt since I did Saturdays 1:55:00 bike the day before.
120% for me is 305, todays intervals were: 307,299,299,302,292 It took all I had to get through this one. I can not remember being so physically and mentally tired. I suppose it did not help doing many hours of heavy shovelling throughout the day.
Will do the VO2 run later today, hoping the legs will recover OK.
Todays were a teeny tiny bit easier than tuesday, not much. Maybe cause I just did an easy run yesterday after my schedule got shifted back to a more normal looking week thanks to the snow and the fact that people that live in MA are wussies and closed the court houses. 364, 360, 361, 355, 367. Did 10 more at .86. After a 10-15 min break to get the little girl on the bus did an easy 30 minute run. Think a day off tomorrow will be a good thing.
Nothing exciting to share here. Checked the box and got all 5 done at target watts. It was just as hard as Tuesday and thought I was going to need the bucket.
I decided to change things up a bit and did 15x1:00/1:00 at 294 watts. The first 7-8 were manageable then it got hard. Like Matt, I felt like I was going to puke. Skipped the 85%.
May have been a bit tired after last night's 90' snowblower session - when the snow is 9" higher than the top of the snowblower intake, it makes for quite a workout. I never get the puking sensation y'all keep talking about - does that mean I could be pushing harder? I feel like my legs don't have anything more to give, and I'm breathing hard, but are you guys digging even deeper? 18' warmup 5 x 2:30 @ 270W, 266W, 265W, 271W, 269W (120% target is 269W); HR 156/157/161/164/162 17'@ 181W, 89RPM, IF .81 Total bike 60', TSS 78.5
On Tue when it asked me to do 5x 2.5 I only got 4 done. I was just suffering. So today it was quite a mental game. But whatever juice I drank, worked. It seemed easier than I had thought. It was still hard, but I kept my numbers and when #5 came I was ready to attack it.
I did do something a bit different. I have a hard time warming up: So I did the 85% ride first and then the 5x2.5 at the end. Any thoughts on switching this up?
Sounds like I'm not the only one with tired legs this week. Hopefully tomorrow's rest day will improve things for Saturday.
4/5 for me today. Last one I just slacked off a bit in the middle enough to bring the average power down to a little under 115%. I'll try harder on Saturday.
Woke up, had to get the stick out and put myself into “get it done” mode. Tired from yesterday’s fight with the treadmill I suppose, but, nevertheless hopped on the bike and just started pedaling. Sometimes that’s what it takes, just start putting one foot in front of the other……
Had a good ride but had to concentrate and focus past the fatigue to nail the protocol. I did exceed the 120% on all 5 and held 85% for the remainder:
I went with a few friends to another friend's garage last night, for a "spin class" while watching a movie. It didn't end well, it was 30 degrees in the garage. While other folks were still in their layers, I was sweating like a pig and couldn't even get a .60 IF for the entire hour, much less 5x2.5'/2.5'.
I hate to say it, but maybe the off-set on my beloved Ergomo is starting to give up. Hope not,
I'll check it again tonight or tomorrow and try it again.
Well I really wanted to throw in the towel this am after the first interval but my pride just wouldn't allow that to happen. I did Yoga last night and that soreness assisted with the x factor of pain and burning.
Ended up with 60 min and an IF of 0.907
VO2 max goal is 225 and I ended up with: 235, 233, 230, 228, 228 Then road Z3 for 23 min at 0.85 IF....Felt about a 6/10 today. My V1 was all over the place.....Stretching the legs, readjusting, screaming, and trying to find that sweet spot on the bike. I need some readjustments on the bike......
@ Jon, I'm with you on the warm up. The standard prescribed one doesn't get it done for me. Before this OS, I used a training DVD that had a 10 minute warm up that was basically 5 minutes of PE=4-5, then ramp up 1 notch PE @ 1 min intervals finishing up the last minute PE=9-10. MY FT is 230, so I start at 150 and by the end, the last minute is @ 280-300. Maybe its age related, but if I don't go over the MS intensity during the warm up, the the MS becomes the warm up and I take too long to get going. This warm up does it for me most of the time. I've also thought of doing it, then 1/2 the 85% stuf, the MS, then finish the 85% stuff. Would be interested to see if anyone else is seeing the same thing. The highest we go in the prescribed WU is 85%. That works for me on the LT stuff, but not the VO2 stuff.
Today was WAAAY tougher than Tuesday for me. Could be that I had two days off prior to Tuesday so was well rested (trip from hell back from Denver that included an overnight stay in the Toronto International Airport wiped out my Sunday). My legs were tired warming up this morning. Having just read The Amateurs about Olympic rowers, I put myself into their shoes - the world of hurt they endured over and over again. Who knew 2.5 minutes could last so long? But got the 5 done. Very happy to have a day of rest tomorrow!
It's funny that no matter how well you intellectually understand that there are ebbs, flows and plateaus in training, when it isn't flowing, it is hard to not let it effect your mood. Last saturday I blew up in the middle of the VO2 intervals. On Tuesday I only hit 120% once although I did do my then best yet on the Z3 set (IF .81) since my FTP jump.
Today was a good day. It was just as hard as any of the others, just was stronger.
I think I'm just about recovered from my 10mi race from last Sunday. Although I ran yesterday, I was about 80%. Today - back to work at "raising that Attic".
Although I did a 15' warm up with 3X3 (1') @Z2/Z3 then 4 X 30" spins @Z4 to get the body temp and HR up, I still had to work to get to Z5 HR for the MS: 5 X 2.5 @ Z3, Z3, Z4, then finally Z5 for HR. For perceived effort (PE) - all @Z5 Then 4 X 3 (2') @ Z3 for HR and PE
Total - 1 hour and felt better than last Thursday & Saturday's sufferfests. The garage was about 30 degrees - so that helped! .
Comments
That 5th one hurt, eh? good news was the 4th wasn't too bad.
307, 310, 309, 309, 303 on target of 300.
Life killed my 85% time, but I got to run at the college indoor football facility a little later. Got a little carried away. A bit over 6 miles at a bit under 7 min/mil...just over HMP. But it felt sooo gooood to be running on such a nice surface at about 45-50 degrees! (And I could pretend I was just doing makeup for missing the 85%)
10' w/u
10' @ 87% (splitting up the Z3 work seems to help my VO2 intervals, so I'm sticking with it)
5 x 2.5/2.5 @ 277, 278, 282, 279, 277
13' @ 88%
No brick for me...life just getting in the way. Need to figure out how to get these in more than 50% of the time. BIG skiing weekend coming up, so feel OK saving the legs...shooting for 3 hours on Friday, 3 hours on Saturday, and 3 hours on Sunday + the bike and run...epic!
Keep the denominator in mind and think watts/kg!
Anyway, I was very happy with the splits. I hit all 5 at 115% or above (330w - 340w) I really focused on building into the set instead of just hammering on the first one and falling apart for the last couple. It made a big difference. Finished up with another 10min in Z3 and hit the treadmill for 25 min.
Going to try to get back in the threads though, did my 5x(2.5/2.5) after getting home from work at about 7pm, I'm getting pretty used to these late workouts though so no real issues with that. I think I'm finally adapting to these VO2 sets too, the 5x really didn't seem that bad, nothing compared to how miserable I felt trying to do them after the 2x20's last saturday.
Anyway, ended up with 5x(2.5/2.5) @ 324, 324, 320, 324, 335 watts, (120% =~ 314). Starting to feel like I have a decent amount more left in me too, but somewhat cautious to push too much harder for fear of digging myself in another hole re: overachieving on intervals.
Here's my story: Because of scheduling issues I did my run first this past Sat. before getting on the bike for the long workout. I had absolutely nothing in my legs, couldn't push any watts at all. Got off the bike after 15 min, I quit, but it was the right thing to do ( I'm smartening up, a little). Also took Sunday off, figured the recovery day was much needed.
Did Sundays run on Monday, felt strong, happy with the paces.
Did Saturdays bike yest (Tuesday) could not mentally skip that one knowing all you guys worked so hard getting thru it. It certainly was tough as hell, but surprized how the legs responded after feeling so bad on Sat.
2X 20's @ 252, 253 4 X 2.5's @ ; 307,307,297,297 2 X 15's @ 217, 204 Follwed with a 28' brick that felt great. Very pleased with the quality of the workout, but mostly that it is done.
5 x 2.5 @ 122-123%
Hopefully I get the run in tomorrow!
Got Thursdays bike done:
10' warmup with 3 x30" pickups (170)
5x2.5@322/325/325/324/327 with 2.5 easy@177/181/185/175/161(had to get off bike to open window)
21' @213
5' cooldown (176)
Was a tough one. Didn't help myself:
-shoveling a foot of snow off the driveway earlier in the day.
-accidentally going on only 1:30 rest for the fifth 2.5 interval. Ouch the 2nd time I have done that.
The pizza for lunch felt like it might make a reappearance after that last interval. Legs felt less sore than when I biked last.
33:18 0.899
2/1.5/1/1.25/1/1(equal rest): 1.231/1.17/1.186/1.207/1.265/1.210
5' 0.846
Thursday will be better
Major blizzard here prevented any outdoor running, and every gym around was closed. Since I could not get on a treadmill I got on my bike Wed. night at 8pm to do Thursdays ride. I knew it was going to hurt since I did Saturdays 1:55:00 bike the day before.
120% for me is 305, todays intervals were: 307,299,299,302,292 It took all I had to get through this one. I can not remember being so physically and mentally tired. I suppose it did not help doing many hours of heavy shovelling throughout the day.
Will do the VO2 run later today, hoping the legs will recover OK.
Todays were a teeny tiny bit easier than tuesday, not much. Maybe cause I just did an easy run yesterday after my schedule got shifted back to a more normal looking week thanks to the snow and the fact that people that live in MA are wussies and closed the court houses. 364, 360, 361, 355, 367. Did 10 more at .86. After a 10-15 min break to get the little girl on the bus did an easy 30 minute run. Think a day off tomorrow will be a good thing.
I decided to change things up a bit and did 15x1:00/1:00 at 294 watts. The first 7-8 were manageable then it got hard. Like Matt, I felt like I was going to puke. Skipped the 85%.
I never get the puking sensation y'all keep talking about - does that mean I could be pushing harder? I feel like my legs don't have anything more to give, and I'm breathing hard, but are you guys digging even deeper?
18' warmup
5 x 2:30 @ 270W, 266W, 265W, 271W, 269W (120% target is 269W); HR 156/157/161/164/162
17'@ 181W, 89RPM, IF .81
Total bike 60', TSS 78.5
I did do something a bit different. I have a hard time warming up: So I did the 85% ride first and then the 5x2.5 at the end. Any thoughts on switching this up?
4/5 for me today. Last one I just slacked off a bit in the middle enough to bring the average power down to a little under 115%. I'll try harder on Saturday.
Woke up, had to get the stick out and put myself into “get it done” mode.
Tired from yesterday’s fight with the treadmill I suppose, but, nevertheless hopped on the bike and just started pedaling
. Sometimes that’s what it takes, just start putting one foot in front of the other……
I went with a few friends to another friend's garage last night, for a "spin class" while watching a movie. It didn't end well, it was 30 degrees in the garage. While other folks were still in their layers, I was sweating like a pig and couldn't even get a .60 IF for the entire hour, much less 5x2.5'/2.5'.
I hate to say it, but maybe the off-set on my beloved Ergomo is starting to give up.
Hope not,
I'll check it again tonight or tomorrow and try it again.
Awesome to see everyone getting in this work in January! Can't wait for April, when you get outside and are unleashed on your local training partners!
Ended up with 60 min and an IF of 0.907
VO2 max goal is 225 and I ended up with: 235, 233, 230, 228, 228
Then road Z3 for 23 min at 0.85 IF....Felt about a 6/10 today. My V1 was all over the place.....Stretching the legs, readjusting, screaming, and trying to find that sweet spot on the bike. I need some readjustments on the bike......
Duration: 1:00:38 (1:00:43)
Work: 509 kJ
TSS: 82.4 (intensity factor 0.907)
Norm Power: 170
5' easy (~50% building to ~65%)
4x(30" spinup, 30" recovery)
1' easy (~65%)
3x(2' @ 85-90%, 1' easy)
1' easy (~65%)
Total WU time of 20'. Anything less and my leggs aren't ready to work. It's also not uncommon for me to feel better after the first interval of a MS.
---Ann.
It's funny that no matter how well you intellectually understand that there are ebbs, flows and plateaus in training, when it isn't flowing, it is hard to not let it effect your mood. Last saturday I blew up in the middle of the VO2 intervals. On Tuesday I only hit 120% once although I did do my then best yet on the Z3 set (IF .81) since my FTP jump.
Today was a good day. It was just as hard as any of the others, just was stronger.
1X2.5: 334 (124.2%)
1X2.5: 330 (122.7%)
1X2.5: 332 (123.4%)
1X2.5: 331 (123.0%)
1X2.5: 333 (123.8%)
1X22: 227 (IF .843)
Total bike 1:00:05, 256W, IF .952
We all don't jam all of the time. Stay after it. Stay after it. Stay after it.
Although I did a 15' warm up with 3X3 (1') @Z2/Z3 then 4 X 30" spins @Z4 to get the body temp and HR up, I still had to work to get to Z5 HR for the MS:
5 X 2.5 @ Z3, Z3, Z4, then finally Z5 for HR. For perceived effort (PE) - all @Z5
Then 4 X 3 (2') @ Z3 for HR and PE
Total - 1 hour and felt better than last Thursday & Saturday's sufferfests. The garage was about 30 degrees - so that helped!
.