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Week 12 Bike Thread
Happy that I made a recovery from the last ride especially considering that I had a late night where we each drank a bottle of red wine. Yeah - i'm a lightweight!
10' warmup(174)
5x2.5' (319/320/321/321/320) ~1.22 with 2.5 easy
20' work(222) ~.83
5' cooldown(176)
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Once again you busted the groove my friend....nice work...
6 x 2.5'/2.5' ended up as:
1 x 2:30' at 1.215 IF
4 x 2:00 at 1.216, 1.226, 1.225, 1.196
3 x 1:30 at 1.227, 1.226, 1.201
That's my 15 minutes total!!!
.88IF total in 60mins. Whew...thank gawd that is over!
Had to head outside to quickly try to clean some snow off the roof of front porch as the snow Coach P is getting is turning to rain here. Rain plus 18"-2ft of snow on the ground plus 4+ inches of snow and ice already on roofs from last storm = one big friggin mess today. I never thought I would be saying this but I wish it were snowing instead of raining.
Hit it early here in the frozen Tundra...Pain cave was a nice 74 degree's.
VO2 MAX...Target 225...Hit 231, 234, 234, 230, 230
Then rode at Z3 for 25 min with a 0.87 IF
Total workout 1:00:28, TSS 85.4, IF .924
Duration: 1:00:28 (1:00:38)
Work: 534 kJ
TSS: 85.4 (intensity factor 0.924)
Norm Power: 173
Ran 15 min at E and M pace followed by 3 strides
Felt good today
We got a two-hour delay due to ice this morning and I couldn't take advantage of extra sleep time because I was wide awake and wired the minute the 5:30 alarm went off. Argh. That didn't exactly translate into the greatest workout, but it's done. Now I'm coffee-ing and figuring out the best way to get to work.
6 x 2.5 @ 218, 217, 216, 217, 216, 216 (All IF 118% to 119%)
1 x 18' @ 149 (IF 0.81)
Doing the brick run again this week on Thur. due to life interference. Feel very pleased with this workout. Next...
The warm up was tough and the first one was brutal but then they decided to wake up and get the work done. I'm not sure how, but I nailed all 6 2.5s at the target wattage or over, no pauses, no drops in cadence ... just me dying at the end and gasping for air with my heart beating out of my chest. I didn't believe it at first but I did my standard WU/calibration and I actually checked both my garmin/quarq file and the computrainer file.
Brick run was ok, didn't feel great, didn't feel horrible, just wanted to be done.
Entire workout (246 watts):
Duration: 56:05 (59:19)
Work: 828 kJ
TSS: 84.2 (intensity factor 0.953)
Norm Power: 272
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 30 ft
Min Max Avg
Power: 13 418 246 watts
Cadence: 23 106 91 rpm
Altitude: 963 997 982 ft
Crank Torque: 48 429 229 lb-in
Temperature: 66.2 66.2 66.2 Fahrenheit
18' warmup
5 x 2:30 @ 271/274/279/275/279W (120% target is 269W), HR 158/159/163/163/165
17'@ 184W, 88RPM, IF .82
Total bike 60', TSS 82.1, IF .90
20' Z1 run incl 3x strides at 10MPH
%120 Power Goal: 226
5 x 2.5/2.5 @ 230, 230, 232, 233, 233
10' @ 161W, IF: 0.851
Run: 20' inc. 3 x 20" strides.
Keep at it peeps!
Way to go guys! I felt the same, intimidated but had a great workout!
BIKE
Today's 2.5s hurt a little more than the mid-week ones usually do, but I got them done nonetheless.
I did 30 minutes averaging 85% to warm up before the work began. My VO2 target is 353 and I hit 354, 357, 357, 356, and 354. The run felt easy.
323, 323, 322, 320, 314, 311 x90 seconds got my wits then 334 x60 seconds.
My legs were a shakin'
Got mine done this morning as 15x1:00/1:00. The one minute intervlas are easier mentally but doing 15 of them is not. This is the second time I've done this workout and once I get to 7 or 8, things get really hard. The last 5 suck. I skipped the 85% today but did get in a 3 mile run @ EP with some strides.
2.5' on/ 2.5' off. on's were 286w, 269w, 268w, 268w, 267w. Then remainder, 20', at 167w, .82 IF.
Quest 1: Why can't I get an IF for the 2.5' intervals?
Quest 2: FTP tested to be 205w. 120% puts the upper z5 around 250w. Should I have capped my effort there instead of breaking through? Is this the 'overachieving' that Rich warned us about? Having said that, I'm pretty much all bike, some swim, and minimal run this week. So, it's not like I'm saving my legs for a big run (regarding his points in his thread).
What do you think?
5x2.5's turned into 3x2.5/1/1/1/2: 1.225/1.209/1.192/1.205/1.231/1.278/1.224 (I did throw up in my mouth on that last 1' rep)
1x17':0.818
1: WKO only calculates NP for intervals over 5', so just use AP for these. If you are doing them on a trainer you should be holding a VI of about 1.00 anyway and therefore NP and AP would be equal anyway.
2: Going over by 10% is a pretty big deal and I would not do it. That said that fact that you can go over that much tells me that either A) your FTP is actually a good bit higher than 205 or
Warm-up 15'
5 X 2.5' @ Z4, just couldn't get the HR up with the fatigue
4 X 3' (2') @ Z3, felt tired
Run 15' @ Z1 w/3X strides, struggled
Time to rest up and see what tomorrow brings. Based on all the posts, seems like many others are in the same boat.
I also opted for just the bike portion today. Decided to go and be social instead. Someday I will get back ito the morning routine again. A little intimidated by the 6th interval, but all went okay. They came in at 315(1.26), 313(1.25), 311(1.24), 313(1.25), 307(1.23), and 311(1.24). Finished up the ride with 20 minutes at .919. It felt solid today. A big improvement over last weeks effort.
309, 310, 314, 311 309, 315, Collapse...
got in 4.6 mi run at 8 min pace with some strides a bit later. Took it a bit easy, because I'm hoping to get the run in first thing in the morning.
5x2.5's went OK, not perfect but certainly acceptable to me.....
122.9% 66.8%
120.5% 39.5%
119.0% 59.0%
121.0% 33.2%
120.5% 26.3%
finished up with 25' @ 174 (0.849) for a total bike of 60' @ 187 (0.914)
Wasn't sure if I was going to run after cramping out on Sunday's run... but I figured I'd see how it went. Started easy and never sped up. Twice I started to feel a twinge but it subsided quickly. Put in 3 miles at 8:54 in 26:44.
Hope I can run tomorrow.... don't expect to do any intervals with this calf.
2.5 @ 280...Nice!
2.5 @ 279...not too bad but feeling the pain
1.5 @ 235...actually hit the number for about 1:15 but then didn't punch the interval button until 1:30
1.0 @ 283...good recovery! 3 down!
1.5 @ 285
1.0 @ 283...4 down!
1.25 @ 284
1.25 @ 277...that's 5!
1.0 @ 247...DONE FOR...cooked...smoked...fried...blown up!
Called it a day at that point...just nothing left, so decided to bag it and fight another day. Went for a short 40 minute ski tonight instead of the brick run. Felt really good, so optimistic about tomorrow morning.
Nice job everyone!
I have no idea how you people are hitting 120%. My legs are dead. Vo2 SUCKS. Week 14 can't possibly come soon enough.
But I managed to get all 6 done above 110%. Typically closer to 115% except the last one.I even hit 10 min at z3 to finish up and did the brick run.
Major suckage.
Went back last night and did some FTP work mainly because my last two Saturday's haven't left in a good place. So I rested my legs on Monday (just masters) and skipped my Tuesday lunch run....and waited. Did 2 X 10' with some minor goals of Vo2m at the end.
Wanted to let it all hang out on the first one and did 276 (1.06) and then 261. The ride netted 55' @93%.
I'll get my two Vo2m sessions in on Thursday and Saturday.
I needed a good set. Started playing with the calculator last night. If the stars align properly, 4w/kg is on the horizon for the next test. I just need to put the fork down and bust my butt for two+ more weeks.
Took the time on monday to install the new powertap an upgrade from my old wired version. Now I know why people love their joule so much.
5x2.5's at
1.23
1.25
1.20
1.21
1.23
finished a 30' @z3
Skipped the run due to ice.
@Eric last year I found Vo2 to be major drain in the OS. This year after a couple of sessions my body has started to respond to doing the higher intensity. Personally it was also a mental barrier thinking to myself "no way can I push that many watts/intensity", I learned that I could and possibly more.