Same feeling as Thursday fro me. Putting up good numbers and maybe it is just a teeny, tiny bit easier... but it all feels really hard (yeah, well, I suppose that is the point). Enough whining.
1X14: 267w (IF .991) 1X14: 265w (IF .986)
1X2.5: 334w (124%) 1X2.5: 339w (126%)
1X30: 222w (IF .825)
Total Bike: 1:23:07, 245w, IF .91
Got brick run done at Z3 with a fair amount of concentration required despite the short duration.
After having some PM problems with offset on Wednesday night, I basically had to retest my FTP thru experimentation today, and work with those numbers real time for the workout. I know, not too scientific or anything, but my 2x20' + 3x2.5'/2.5's ended up as 2x10'+1x8'+1x6'+1x6' (standing); no 2.5'/2.5s.
I'll ride again tomorrow and do some extra V02 work, then back on the regular schedule on Monday.
Felt good today and hit the low end of all the zones to ensure I can't use a hard Sat as an excuse for not meeting the Sunday run goals. I signed up for a 41K TT on 5 March and now have that as a added motivation!
2 X 14 @ Z4
2 X 2.5 @ Z5
2 X 15 @ Z3
Total with warm-up and cool down: 1:39
Run - @ Z3 barely. Although I felt like over-achieving, I remembered what we have for tomorrow andbst to leave something in the tank.
Tough morning...I was barely into the first Z4 interval and for the first time I was thinking, "I'm burning out, maybe I'm not cut out for this." Got it done, though I missed a couple of targets. Very different from last Saturday where I nailed a more difficult workout. Could it be because I wasn't able to sleep in today? I had to get up at 5:30am to squeeze this in before an all-day meditation training, and even so I had to do without the brick run. 18' warmup 14' @ 219W (0.98), 86RPM, HR 160 14' @ 214W (0.96), 86RPM, HR 159 2 x 2.5' @ 270W/263W, HR 158/161 (Target is 169) 15' @ 182W (0.81), 87RPM, HR 147 15' @ 177W (0.79), 87RPM, HR 143 Total 96' TSS 115.9 (0.85)
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.
Sorry been AWOL on NOV forums but been hitting all the workouts but just too many hobbies, trips to keep up. Finally back in the groove of the real world now. Really wish we had an iPhone app. Too hard to follow and enter as is. Loved today's workout.
2 x 14' @ 1.00 2 x 2.5' @ 1.20 and 1.21 25' @ .875
Ran 2mi in about 15'.
All felt really good. Had a pretty low cadence on the Z3 work, 77-79, but it felt good. Almost like I could do that all day. Not sure I could run all day after doing that but whatever.
Oh and as always, good work all. And good luck on tomorrow's run.
So I get the "Stupid" award today. Warmed up on the bike, saw myself pushing way big numbers (for me...) and got to thinking, wow, my watts are so much higher due to that new chain and tune up, that this workout will be way too easy if I do it at my previous FTP. So I think, I will just turn the 2x20 into a test. Not much different, right, just 2 minutes rest instead of 4, right??? So, long story short, I pushed the first 20 really well, then the second good but not great. Then had some serious issues doing the Vo2max intervals (well, duh, says the coach) I feel I still got plenty of burn in the muscles though. Last 2x15 I just did straight through, and did manage to get that target. Then I went out and was very relieved to only have to run 15'! Hit run pace no problem. Epic - hope my legs aren't jello tomorrow.
2x20 @ 190, 180 (New FTP 183, Old FTP 173!)
3x2.5 @ IF 1.18, 1.18, 1.16
1x30 @ 0.81
workout: 1:51 TSS: 166 IF : 0.95
Also came to the conclusion today that my Paleo Purge diet is actually working. woot, woot!
Got my ride in yesterday after a little morning work and although it was tough I played around with cadence and some mental games to keep focused. 2x14: 0.984. 1.000 2x2.5: 1.18 1.181 ( I will hit 120 for all intervals before VO2 work is done if I have to tear myself inside out) 1x30: 0.842
Comments
Same feeling as Thursday fro me. Putting up good numbers and maybe it is just a teeny, tiny bit easier... but it all feels really hard (yeah, well, I suppose that is the point). Enough whining.
1X14: 267w (IF .991)
1X14: 265w (IF .986)
1X2.5: 334w (124%)
1X2.5: 339w (126%)
1X30: 222w (IF .825)
Total Bike: 1:23:07, 245w, IF .91
Got brick run done at Z3 with a fair amount of concentration required despite the short duration.
Can I get a holla for a nap? Holla.
I'll ride again tomorrow and do some extra V02 work, then back on the regular schedule on Monday.
Felt good today and hit the low end of all the zones to ensure I can't use a hard Sat as an excuse for not meeting the Sunday run goals. I signed up for a 41K TT on 5 March and now have that as a added motivation!
2 X 14 @ Z4
2 X 2.5 @ Z5
2 X 15 @ Z3
Total with warm-up and cool down: 1:39
Run - @ Z3 barely. Although I felt like over-achieving, I remembered what we have for tomorrow andbst to leave something in the tank.
Mentally that felt as hard as last weeks.
2x14 at NP 166, 165 IF 1.01, 1.00
2X2.5 at NP 200, 194 IF 1.22, 1.18(oops)
2X15 at NP 139, 141 IF 0.85, 0.86
Total 1:40 at IF 0.89
Run 15' at Z3(9:15ish) actual 15' at 9:03
Sunday plan is Magic Island Biathlon in the morning 5k run, 1000 m approx(very approx) swim and weather dependent may do the crit in the afternoon.
Great job to everyone nailing it! We're going to see some nice jumps in FTPs with the next test round.
Lynne
18' warmup
14' @ 219W (0.98), 86RPM, HR 160
14' @ 214W (0.96), 86RPM, HR 159
2 x 2.5' @ 270W/263W, HR 158/161 (Target is 169)
15' @ 182W (0.81), 87RPM, HR 147
15' @ 177W (0.79), 87RPM, HR 143
Total 96' TSS 115.9 (0.85)
8:00 at 120%? Should that even be possible?
used today to test so that I can start using watts on the 'benchpress'
got the baseline (203), now I can do a better job of quantifying the progress.
only 1 hour of pedaling, but I was cooked at the end.
Loved today's workout.
2 x 14' @ 1.00
2 x 2.5' @ 1.20 and 1.21
25' @ .875
Ran 2mi in about 15'.
All felt really good. Had a pretty low cadence on the Z3 work, 77-79, but it felt good. Almost like I could do that all day. Not sure I could run all day after doing that but whatever.
Oh and as always, good work all. And good luck on tomorrow's run.
So I get the "Stupid" award today. Warmed up on the bike, saw myself pushing way big numbers (for me...) and got to thinking, wow, my watts are so much higher due to that new chain and tune up, that this workout will be way too easy if I do it at my previous FTP. So I think, I will just turn the 2x20 into a test. Not much different, right, just 2 minutes rest instead of 4, right??? So, long story short, I pushed the first 20 really well, then the second good but not great. Then had some serious issues doing the Vo2max intervals (well, duh, says the coach) I feel I still got plenty of burn in the muscles though. Last 2x15 I just did straight through, and did manage to get that target. Then I went out and was very relieved to only have to run 15'! Hit run pace no problem. Epic - hope my legs aren't jello tomorrow.
2x20 @ 190, 180 (New FTP 183, Old FTP 173!)
3x2.5 @ IF 1.18, 1.18, 1.16
1x30 @ 0.81
workout: 1:51 TSS: 166 IF : 0.95
Also came to the conclusion today that my Paleo Purge diet is actually working. woot, woot!
2x14: 0.984. 1.000
2x2.5: 1.18 1.181 ( I will hit 120 for all intervals before VO2 work is done if I have to tear myself inside out)
1x30: 0.842
13': 7:08 min/mi
Posted in the wrong week - moved this to week 12