@Kevin- I don't ever get to the point of puking on the bike either. My legs are absolutely screaming at me before I ever get to that point. Running on the other hand I could probally get there if I wasn't careful.
Wow the legs felt the impact of the run yestrday. The bike 2.5s were a bit off today.118% to 116 %. Was harder than last saturdays. Ready for the rest day!!
Wasn't just you Matt, I was feeling it today too. I still didn't suffer like I did last Saturday but just was no fire in my stomach tonight. Was able to hit target watts, but just wasn't into it today. Looking forward to that rest day though!
Came out at: 5x(2.5/2.5) @ 321, 315, 315, 318, 321. Then 20' at 215' for a total of 60' @ 0.91 IF.
Got it done! Hit the numbers on all intervals. I did break up the 85% stuff as 10' between WU and MS and then 10' after MS. That made the PE of the MS seem easier, but made the last 85% a tad tougher. I think it just takes me a little longer to warm up to full power than 10'. I was not very optimistic going into this one as my legs felt dead all day after yesterdays run, but this seemed to do the trick. And Lance won the stage on Alp dueze.
Went to a group drainer ride at the bike shop and forgot my Garmin 310xt! How can I ride without my power meter to stare at!! Luckily they hooked me up with a substitute. Don't have numbers for today though. Got a tune up (new chain) on my bike and saw some new higher numbers. Decided I'm going to fit a bike race (Cat 4 road race - very beginner friendly) into the schedule in late March once I emerge from the pain cave in the spring. Bring on the pain in the cave cuz I've got to compete with the roadie girls! I want to eat them for lunch! Isn't racing fun?
I think there is something wrong with me... I like these... yeah, they are tough but nothing like that week 10 Saturday killer workout with the 2x20 before the intervals... that sucked! These, not so much. Legs a little tender after yesterday. Did the runs as 5x800 instead of all the little sets....
Tonight was a good ride, hit them all but definitly showed signs of fatigue: 124.4% 75.1% 123.4% 68.8% 122.0% 59.5% 122.0% 63.4% 121.5% 66.8% Ended with 25' @ 180 (0.88) Total bike 1:02:15 @ 192 (0.937)
Not proud of today because I was stupid. Ride ws going to be at 8 pm during soccer practice, and I gave into some hunger and scarfed on way too much food, and not even very good food. In fact, I scarfed, of all things, cheez-its. Not wise.
I managed to hit numbers (barely), bu it just wasn't right. Didn't feel good, and I should have. My recoveries were very low watts.
5 x 2.5: 302, 302, 301, 301, 304
Atoned for not doing the half-miles yesterday with 2 sets of 5 30/30s, mostly around 320. Those sure are easier to "fake".
Finished with 10 min of 214. Overall 63 min @ 0.925 IF
@ William - Just a heads-up, I have contacted the food police about your 'issue' and I believe the SWAT team is ready to move in.... Betterr flush the goods before they kick the door in.....
been playing with the Quarq for a week now. Haven't tested, yet. BUT...it's analysis from 3 workouts has my FTP around 205.. So, I used that number to start with, for today's workout. Actually, seemed easier than when I was just using HR/RPE. So, I'm guessing that I'm wrong to go with the calculated FTP from 3 'non-testing' rides.
2.5's on....247, 249, 244, 242, 263 then 15' at 165w
(still haven't figured out how to 'cut' out all 5 intervals at one time for the summary, but I'll get it sooner or later)
BTW, does anyone adhere to the principle of continuing to do more intervals until your watts fall (X)% from the Wavg of the third interval? Or would that be overreaching?
@Steve... Ha! That's why we don't buy that stuff 99% of the time. The box of cereal without all the nasty processed fats is bad enough... :-) Not sure how the box got there...but there aren't many left by now.... :-)
324, 325, 325, 321, 317 tanked on the last one 15 minutes at z3 so good for 72.5 tss. Hope everybody crushes tomorrow, after last weekend I am not to scared of this one.
Okay team turkey...That hurt like hell.......I love this I love this....... Total time 1:29...IF .914 Duration: 14:02 Work: 159 kJ TSS: 23.9 (intensity factor 1.01) Norm Power: 189 VI: 1
Two 2.5 I took off like a jet on the first and burned and crashed the 2nd...Goal is 225.....I hit 242 and 232. We then road for: Duration: 33:01 Work: 314 kJ TSS: 40.7 (intensity factor 0.86) Norm Power: 161
I really struggled mentally on the FTP intervals this morning. My legs felt good but I was just feeling really sick of the trainer. Anyway, I broke it up a bit and did 4x10(1)@ FTP, 8x1(1)@ VO2, 2x10(1)@ 85%. 2 miles@ HMP. I felt better once I hit the VO2 although that was a physical struggle. Felt really good on the run. Held back a little to save some for tomorrow.
I too had a good day. I feel like like I'm riding a little wave this past week. The 2 x 20's are getting less scary every week. I'm starting to get testing fever again. Probally means I am due for an epic wko faillure. Ha. Did the workout as written except I did the 2 x 15's as a straight 30'.
20 ' @ 250 W, 1.00
20 ' @ 266 W, 1.065
2:30 @ 313 W, 1.25
2:30 @ 312 W, 1.25
2:30 @ 312 W, 1.25
30 ' @ 229 W, .962
entire ride 1:45 @ .962
It sounds silly talking about nutrition on the trainer, but I tweaked things a bit this week and had good energy for the run for the first time in a few weeks. Nailed the pace, but still was fighting with some wicked cramping after about a mile. I have had this same cramping for the last 3 saturday runs. Need to keep working on it and see if I can get this figured out.
Got some SAU's this AM - Carole did her her 5 mile run-walk on the deadmill while I got the the bike done. Still plan to look for a camera and get some XC skiing in too later, before going to the movies......
2x15's dead on 205w (1.002) 2x2.5's @ 123%, 120% 1x30 @ 175w (0.854)
Total bike 1:35 @ 184w (0.897)
No troubles, looking for a bump on my next FTP test.....
I think my hub and cadence sensor both chose the same day to tell me they need new batteries. Data are crap, but I held the numbers right on pretty much. Just over 250 and right on 300.
If I remember, somewhere around week 4-5, there was a stage where I really wondered if I would get through each bike workout, but I managed to slog through. That's how today was, though I did actually crack on VO2#2 and take a 30" break
For the first time in a LONG time, I felt nauseous at times....
But, interestingly, the run was, of all things... easy. Last week after almost the same workout, I couldn't handle the HMP at all. (Yes, I know we had one fewer VO2, but I also toned it down a touch to like 95% instead of 100% FTP.) So, I'll take that as progress.
Did thurs workout as I did Saturday's on wednesday. Legs felt good and was able to hit all 2.5' and add some "work" after that. Need to run later today as no time for the brick
Run felt great so at I decided to get a nice round 3 miles done in exactly 18'.
Best part was I went swimming after lunch at also nailed a 1000 M TT. 15:13 which is a new PR and leaves me with only 13" more to shave off by Sept. Previous PR was 15:29 and I've been only swimming masters and doing no long sets at all since Oct.
I felt really good today. No pain cave. My wife told me to go outside. It takes longer since I had to drive 45 min to a good starting place. Still too much snow up here in the mtns.
I was worried about doing the 3x2.5 after the 2x20, but I did it and ran hard to boot. Woot!!
Was not in it mentally, but hit the numbers and got it done. Guess that's a good thing about a power meter - keeps you where you need to be.
2 x 14' : 241 (1.03); 238 (1.02) 2 x 2.5 (target 280): 294, 292 2 x 15: 204 (.87); 205 (.88)
Felt okay on the run around the neighborhood. Cold, blustery, and light snow falling. Wrapped it up with a good session of stretching and foam roller stuff. Feeling somewhat fried.
Comments
308 W, 1.23
313 W, 1.25
312 W, 1.25
313 W, 1.25
316 W, 1.26
15 minutes @ .931
I had to cut the ride a little short for a school activity night.
Total ride 45 minutes @ .99
@Rob, thanks you seem to be killing it. Normally feeling pukey has not been a problem but this is more VO2 work than I have done before.
Doing Saturdays bike tomorrow but at least it has one fewer VO2 interval than last week.
Came out at:
5x(2.5/2.5) @ 321, 315, 315, 318, 321. Then 20' at 215' for a total of 60' @ 0.91 IF.
Got it done! Hit the numbers on all intervals. I did break up the 85% stuff as 10' between WU and MS and then 10' after MS. That made the PE of the MS seem easier, but made the last 85% a tad tougher. I think it just takes me a little longer to warm up to full power than 10'. I was not very optimistic going into this one as my legs felt dead all day after yesterdays run, but this seemed to do the trick. And Lance won the stage on Alp dueze.
Went to a group drainer ride at the bike shop and forgot my Garmin 310xt! How can I ride without my power meter to stare at!! Luckily they hooked me up with a substitute. Don't have numbers for today though. Got a tune up (new chain) on my bike and saw some new higher numbers. Decided I'm going to fit a bike race (Cat 4 road race - very beginner friendly) into the schedule in late March once I emerge from the pain cave in the spring. Bring on the pain in the cave cuz I've got to compete with the roadie girls! I want to eat them for lunch! Isn't racing fun?
Tonight was a good ride, hit them all but definitly showed signs of fatigue:
124.4% 75.1%
123.4% 68.8%
122.0% 59.5%
122.0% 63.4%
121.5% 66.8%
Ended with 25' @ 180 (0.88)
Total bike 1:02:15 @ 192 (0.937)
Looking forward to a hard rest day tomorrow.
I managed to hit numbers (barely), bu it just wasn't right. Didn't feel good, and I should have. My recoveries were very low watts.
5 x 2.5: 302, 302, 301, 301, 304
Atoned for not doing the half-miles yesterday with 2 sets of 5 30/30s, mostly around 320. Those sure are easier to "fake".
Finished with 10 min of 214. Overall 63 min @ 0.925 IF
Nice 2.5's on a junk food buzz!
Doing mine tonight and backing it up with the Saturday ride tomorrow. This will be ugly.
Nice job everyone
been playing with the Quarq for a week now. Haven't tested, yet. BUT...it's analysis from 3 workouts has my FTP around 205.. So, I used that number to start with, for today's workout. Actually, seemed easier than when I was just using HR/RPE. So, I'm guessing that I'm wrong to go with the calculated FTP from 3 'non-testing' rides.
2.5's on....247, 249, 244, 242, 263
then
15' at 165w
(still haven't figured out how to 'cut' out all 5 intervals at one time for the summary, but I'll get it sooner or later)
BTW, does anyone adhere to the principle of continuing to do more intervals until your watts fall (X)% from the Wavg of the third interval? Or would that be overreaching?
I hit Vo2 on all of them.
It sucked.
enough said.
324, 325, 325, 321, 317
tanked on the last one
15 minutes at z3 so good for 72.5 tss.
Hope everybody crushes tomorrow, after last weekend I am not to scared of this one.
Total time 1:29...IF .914
Duration: 14:02
Work: 159 kJ
TSS: 23.9 (intensity factor 1.01)
Norm Power: 189
VI: 1
Duration: 14:01
Work: 160 kJ
TSS: 24.1 (intensity factor 1.016)
Norm Power: 190
VI: 1
Two 2.5 I took off like a jet on the first and burned and crashed the 2nd...Goal is 225.....I hit 242 and 232.
We then road for:
Duration: 33:01
Work: 314 kJ
TSS: 40.7 (intensity factor 0.86)
Norm Power: 161
Duration: 1:28:57 (1:29:23)
Work: 823 kJ
TSS: 122.6 (intensity factor 0.914)
Norm Power: 171
Total TSS = 122.6
Then jumped straight to the treadmill and nailed the zones.......So I burned off my double cheese burger and ice cream.....
I felt like a million bucks today! I got all the work done and even tacked on a few extra watts without realizing it. The run also went well.
I'm noticing that I'm able to perform at a significantly lower heart rate than I was back in November. Bring on the Sunday run!
I really struggled mentally on the FTP intervals this morning. My legs felt good but I was just feeling really sick of the trainer. Anyway, I broke it up a bit and did 4x10(1)@ FTP, 8x1(1)@ VO2, 2x10(1)@ 85%. 2 miles@ HMP. I felt better once I hit the VO2 although that was a physical struggle. Felt really good on the run. Held back a little to save some for tomorrow.
I too had a good day. I feel like like I'm riding a little wave this past week. The 2 x 20's are getting less scary every week. I'm starting to get testing fever again. Probally means I am due for an epic wko faillure. Ha. Did the workout as written except I did the 2 x 15's as a straight 30'.
20 ' @ 250 W, 1.00
20 ' @ 266 W, 1.065
2:30 @ 313 W, 1.25
2:30 @ 312 W, 1.25
2:30 @ 312 W, 1.25
30 ' @ 229 W, .962
entire ride 1:45 @ .962
It sounds silly talking about nutrition on the trainer, but I tweaked things a bit this week and had good energy for the run for the first time in a few weeks. Nailed the pace, but still was fighting with some wicked cramping after about a mile. I have had this same cramping for the last 3 saturday runs. Need to keep working on it and see if I can get this figured out.
2x15's dead on 205w (1.002)
2x2.5's @ 123%, 120%
1x30 @ 175w (0.854)
Total bike 1:35 @ 184w (0.897)
No troubles, looking for a bump on my next FTP test.....
14' @ 185W, IF: 0.979
14' @ 184W, IF: 0.974
2 x 2.5/2.5 @ 229, 230W (121, 121%)
15' @ 157W, IF: 0.83
15' @ 157W, IF: 0.83
Run: 15' @ Z3
Legs feel super. Bring on the next tests!
Bike 1:45 TSS 125 IF 0.85 NP 200
2x14' @Z4 NP 224/224 IF 0.95/0.95
2x2.5' @ NP 285 IF 1.2
2x15' @Z3 NP 188/190 IF 0.8/0.8
Run 15' @Z3-4 rTSS42 IF>1 (got bad data on my Garmin for IF, but did go out hot at about 8-10sec/mile faster than my TP)
George / Elly - looks like some strong stats there for today!
If I remember, somewhere around week 4-5, there was a stage where I really wondered if I would get through each bike workout, but I managed to slog through. That's how today was, though I did actually crack on VO2#2 and take a 30" break
For the first time in a LONG time, I felt nauseous at times....
But, interestingly, the run was, of all things... easy. Last week after almost the same workout, I couldn't handle the HMP at all. (Yes, I know we had one fewer VO2, but I also toned it down a touch to like 95% instead of 100% FTP.) So, I'll take that as progress.
William
I NAILED it!
After get last weeks done I know I could do todays and therefore decided to make it slighly more challenge and add 5 watts to the 2 x 20.
2 x 20 were 290 and 291 (FTP 285)
3 x 2.5 were at 343 (target 342)
2 x 15 were 1t 245 (target 242)
Entire workout (249 watts):
Duration: 1:52:27 (1:56:51)
Work: 1671 kJ
TSS: 157.8 (intensity factor 0.924)
Norm Power: 263
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 43 ft
Min Max Avg
Power: 0 453 249 watts
Cadence: 20 120 88 rpm
Altitude: 688 735 704 ft
Crank Torque: 0 451 239 lb-in
Temperature: 66.2 66.2 66.2 Fahrenheit
Run felt great so at I decided to get a nice round 3 miles done in exactly 18'.
Best part was I went swimming after lunch at also nailed a 1000 M TT. 15:13 which is a new PR and leaves me with only 13" more to shave off by Sept. Previous PR was 15:29 and I've been only swimming masters and doing no long sets at all since Oct.
I was worried about doing the 3x2.5 after the 2x20, but I did it and ran hard to boot. Woot!!
Now to get some things done around the house.
2 x 14' : 241 (1.03); 238 (1.02)
2 x 2.5 (target 280): 294, 292
2 x 15: 204 (.87); 205 (.88)
Felt okay on the run around the neighborhood. Cold, blustery, and light snow falling.
Wrapped it up with a good session of stretching and foam roller stuff.
Feeling somewhat fried.