Week 7
woo hoo! killed the run work out - 3x1 miles - it's still pitch black out and I haven't figured out how to get the light working on my garmin (but can download the data thanks to the wisdom of the haus) so my first repeat, was, ahem. a little fast 134%, 102%, 100% - and my heart rate is not in the Z4, which means my zones are definitely off.
We are enjoying a brief thaw, so clear roads and good footing. #workworks.
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I had a very good bike workout this AM with 2x15 in a IF of 1.01 and 1.02. Really can't wait to do the tests next week.
My week is all messed up too. Had to travel yesterday so I figured I'd just flip/flop Monday and Tuesday workouts. Bad idea. Felt horrible on Monday and then long travel day yesterday. My return flight to Chicago was 2 hours late, so plane didn't get in until 10 pm. Go to my car and you guess it - flat tire!
So I just bagged the workout this morning since I'm also trying to close a deal at work and it is crazy. Will get back on the bike tomorrow and maybe run Friday. Then do the Saturday wo and rest sunday. Want to be rested to do the tests next week as training is generally going well and I'm curious to see what happens.
Good luck to all testing next week.
Looks like many of us (Jane, Melissa, Paul, etc) are feeling stronger from the work. Way to go and keep it up.
Brick - bike 2 x 15' 92%, 92% , run 33 mins 5 x 20 sec pick ups 94%
a little late into work, but hey, I'm the boss, so I'll kick my own ass!
well my bike yesterday was a bit rough. I had a problem with my power computer and so had to go based on HR. I hope the reason it felt so hard is that I was pushing too hard to get my HR into the correct zone.
still haven't run since brick on Tuesday when I bruised my heel. Going to do the brick run after tomorrow's bike and see how it feels.
Keeping my fingers crossed as I am really ready to tyest next week.
paul
@Jane, everyone has those "off" days but at least you did it - and 92% is still a good work out!
@Paul, I always find that when I go off of RPE I ride harder. I suspect you did as well. Good luck with the foot.
nice work guys!
so, i did my assigned thursday FTP ride 2x20 , only i decided to just go with how i felt vs. watching the power numbers. got 243 and 245, with the 4min rest, then climbed for 6 minutes at 244. my FTP test on Monday was 223, but my 28day data was showing 240-245 watts as the candidate FTP range. i chose 235 as my current FTP, to be conservative.
i was a bit fatigued going into the monday bike test (i am a week ahead in the OS), so for this thursday session i just wanted to make sure that i pushed as hard as i could and not get forced to push beyond what my body was ready for, in case my power numbers were low. so, all three sets were done by feel, only hitting the interval buttons on my joule for start and stop, but not looking at the numbers.
i did rest completely tuesday. then ran strong for my run test, which was a surprise to me (i.e. i thought i would be too fatigued), but i'll take it!
so, i think my legs were just a bit too fatigued from this past week/weekend work and just needed a day or two to recover...
this saturday, i do a hill climb TT with Rich Strauss and others from this area. i'll see how i do there and then set the FTP accordingly. it's a 5-6% climb for 8.75miles. should be fun! i want it to go like this:
also, i am just going to climb as best i can and not look at the watts. i am finding that i am prefering this style of riding for my tests, since i am pretty good at not giving up or getting over ambitious during these efforts. i don't feel as much control, when i am watching the power numbers, during a test that is.
for general training and IM racing i do watch the numbers, of course.
good luck with testing next week and have a great weekend!
GH
2 x 12 at .96 and .98
1 x 6 at 1.00
2 x 15 at .82 and .82
Total ride time 1:26
P.S. Best thing of the day, went and got ready to do the run, opened up the computer to make sure I had my new running zones right and to my delight, no run workout scheduled!!! Nice!
can't hide from the truth!
Monday FTP test = 223;
Saturday hill climb FTP test = 219;
avg of the two = 221.
down 11 watts from 1st test of the OS, but it is what it is and have to keep on training and keeping my weight low.
wishing everyone solid testing next week!
GH
Saturday bike ride went well, using heart rate since I am without power still. The good news is that the brick run went very well. I had gotten some ultrasoles to put in my shoes and the heal didn't bother me at all.
Day off today and I am doing the run test tomorrow, in hopes that I get the power meter back in time to test Wednesday.
Rockin!
Saturday brick was good. Bike -2x10' @ Z3 HR 146-150, then 3x15' @ Z3 HR 136-143. Total time on bike 95 minutes. Run - 15' @Z2 7:30 pace HR 137-144, then 15' @ Z3 7:08 pace HR 149-152. Amazing but the pace felt comfortale. So I finished with 90" sprint @ 6:00 pace. Work works!
Doing the bike test tomorrow so resting all day, got the feet up and ready for some football.
Good luck to all the snowflake peeps testing this week.
Gilberto - Keep your chin up. Sounds like you just had an off week. You've been posting some nice workouts so I hope that you will rebound well. Thanks for all the encouragement that you give to the rest of us. Much appreciated.
I think I am going to get the testing done and that's it this week. Ugh.
@Jane: yeah, test and rest.
@Bruce: thanks for the encouragement
. yeah, i'll just adjust as i go. today, i did 1hour at IF: 0.9 with 221 as the FTP
. no way! my intention was to get the lactic acid out from saturday before my sunday run, so, was more like a 0.79 or 0.8. anyway, i'll make sure to rest appropriately and adjust FTP accordingly over the next block.
good luck with testing everyone!!
GH