Week 14 bike after the test
Ran 1st then biked....Not a bad change up......5 miles total...
Interval 3:
Duration: 10:01
Work: 122 kJ
TSS: 16.4 (intensity factor 0.99)
Norm Power: 203
Interval 1:
Duration: 10:00 (10:01)
Work: 123 kJ
TSS: 16.5 (intensity factor 0.996)
Norm Power: 204
Duration: 1:01:13 (1:01:25)
Work: 614 kJ
TSS: 81.2 (intensity factor 0.895)
Norm Power: 183
Interval 5:
Duration: 10:00
Work: 121 kJ
TSS: 16.2 (intensity factor 0.985)
Norm Power: 202
0
Comments
Laptop is in still at the Dr. but did 3 x 10' yesterday MS and 2 X 12' @ 93%. It was hard for sure, but I'm glad I finished. Wanted to quit after #1 and said I'll just do two of these....by then though I was close to an hour and just banged it out.
Not being able to look at the data stinks.
60' @ 250NP is 93%
Previous best hour effort was 244NP....
18' warmup
10' @ 225W (0.97), cadence 86, HR 157
10' @ 225W (0.97), cadence 86, HR 157
10' @ 223W (0.96), cadence 86
15' @ 184W (0.79), cadence 81
Total bike 75', TSS 86.2, IF 0.825
Treadmill run 35' at Z1 7.4MPH including 6 x 20 uphill strides at 8% grade, 4.3 miles total
Due to our many snowstorms here in the Northeast I was relagated to shoveling 3 roofs and 4 properties, about 10 hours worth, so no time or energy to get yesterdays run in.
Even though I was still pretty tired and achey I was looking forward to hitting the 3 X 10's pretty hard. My new FTP is 257, todays intervals were 268,269 and 269.
10 minute intervals were a nice change compared to the usual 20'. To tired to run right away, will get that 45' run in later after I recover a little.
It's starting to feel like we are in the home stretch of the OS, and mentally that is a good feeling !!!
Did my 3x10 this morning using a flat course in the 3D software for a change of pace. I nailed my new zones at 252, 250, 254. Target was 252. Felt comfortably hard. Skipped the 85% and the run. -20 degrees with wind chill.
Nailed the bike today with the new zones after a break of 12 days without a bike. All good. I passed on the run as I'm still pretty sick with flu.
10' @ 191, IF: 0.952
10' @ 192, IF: 0.958
10' @ 193, IF: 0.962
12' @ 170, IF: 0.846
Total bike: 1:15:00
PN: 169, IF: 0.838
Bring on the last six weeks!
1X10: 235w (.82)
1X10: 272w (.955)
1X10: 274w (.961)
1X10: 268w (.94)
Total bike - 1:01:45, 248w, .869
Feel like I overachieved on my tests and that I will have a real tough time hitting my new zones on both the bike and the run... enough whining, upwards and onwards.
Target 228:
6x2.5 @ 227, 229, 231, 230, 231, 230
1x18' @ 0.84%
Decided to bag today's run as my head, heart just wasn't into it and I had stuff to deal with at work/life that got in way today. Plan to run tomorrow instead of taking rest day. I know rest day would be good but mentally I NEED a nice easy Z1 run to clear my mind.
Nice work to all of you who got it done and rocked those new numbers today.
I hit everything without too much trouble. I really responded to the VO2 work and I'm sorry to see it go. Maybe I won't be saying that after Saturday's workout at 5x2.5 @ 367.
3x10 @ 1.0 (306)
then 23 minutes at .85 (265)
then 4.45 miles @ 7:53 pace
Bike
1:15:00 0.852
3x10' 0.983, 0.978, 0.983
1x18' 0.808
Run
31:11 3.46mi
Run went better tonight with my calf wrapped and no intervals. Started easy and picked up the pace every 2 miles, finishing the last 2 at 8:00.
7 miles @ 8:18 - 58:05 total.
Bike was harder post run plus new FTP. Got it done
3x10 @ 215, 210, 207
No Z3 so total workout 50:19 @ 185
Happy to not have to do any VO2 sets....
Like my friend's wrestling coach used to say: "excuses are like a#$holes...everyone's got one!"
...oh yeah, mine was that I've eased off so that I go into my ski race on Sunday with minimal fatigue!
255, 255, 262 W.
As usual my thinking "its only 3x10" came back to bite me. Harder than anticipated buy not ridiculous. Luckily still using my sandbagged FTP of 302, got them done at 303, 305 and 304 [at least consistent]. Was looking forward to being done with the 120 stuff, not so sure now.
Felt good running after. Never figured out how to do the strides on the treadmill so I did a quarter mile fast and then one easy for the last 3 miles. Made the time pass pretty well.
10 ' @ 268, .992
10 ' @ 264, .98
10 ' @ 264, .977
23 ' @ .833
Planning on running later today.
@Rob - nice job on a quality workout there!
I managed the Saturday brick well but went into it a bit humbled with new bike zones and seeing that 30 min Z3 run at the end.
Did hold 350w for 6 X 2.5 and 30 mins of Z3. 1:15 for 87 IF. Amazingly somehow held 8.5 mph with a 2% grade on the t-mill for 4.25 miles afterwards
. No energy left to dial 911 afterwards.......just kind of laid there
then followed up with chocolate milk/whey protein.
Coffee and pancakes now - happy once again!
New zones, yes! Target 367, completed the 2.5s at 364, 378, 367, 368, 369, then 27:00 at 261 to finish up.
Ran 30 at 6:40 pace, alternating between 0, 1, and 2%.
Feeling good, feeling healthy.
Chris - those are some quality (fast) stats there!!! Nice work!
Well, finally had to break the 2.5 down. Did the first 2 and my HR was screaming in the 177's and I though my head was going to BLOW off. Did 2x2.5's then 3x1:30 and 3x1 min.
goal for me is 245....**Went like this: 2.5@245, 2.5@247, 1:30@253, 1:00@263, 1:30@249, 1:00@262, 1:30@250 and 1:00@259
Then hit zone 3 which I am getting a handle on but still struggled a bit. Had my bike refitted and adjusted yesterday and we made some HUGE changes...seat went up and forward, angle moved 2 degrees, aero's dropped and moved back 1 inch. I did feel it but seemed to be okay.
Zone 3 for 42 minutes, NP 170 and .82%
Entire workout (156 watts):
Duration: 1:16:18 (1:16:31)
Work: 712 kJ
TSS: 98.5 (intensity factor 0.883)
Norm Power: 181
Then did the run outside in the beautiful winter wonderland and went MP vs HMP. Felt decent but not the best.
http://connect.garmin.com/activity/66701300
GLAD ITS OVER
Solid workout today...feeling strong!
5 x 2.5 (Goal of 241W) @ 245. 243. 247, 246, 249
2 x 12' @ 164W, IF: 0.812
Total bike: 1:11:00, PN: 177, IF: 0.878
Brick run for 30' @ Z3
Training with Power + Pace really works for me. I can't imagine keeping my head together based on effort.
Goal = 251
6x2.5 Actuals = 253/253/253/254/254/254
Ended with 25’ @ IF=.855
Total Workout 1:15 @ IF=.918
The road had some snow, but the pavement is starting to peak through in many spots, and the trail is pretty much all cleared now. I really need to call our parks department and thank them for doing such a great job. There was a section yesterday that was completely covered for 20 feet or so from the plow, but it was all cleared today.
Goal = 7:39
Out=7:36
Back=7:26
Had some lunch, relaxing a bit, then heading out for some cross-country skiing! Glad to finally have good snow again! Hopefully I don’t regret it during tomorrow’s run...
18' warmup
5 x 2.5 @ 282/276/280/278/278W (new target is 278)
32' @ 189W (0.82)
Total bike 75', TSS 93 (0.86)
Had to put off the run so I could take my daughter to the local dairy farm for National Ice Cream for Breakfast Day. (In case you ever want to try it: waffles work better than french toast.) As soon as I finish my tea I'm heading back down to the pain cave to knock out 30' at 9.1MPH (probably as 4 x 7'(1'), you know how I hate sustained treadmill runs).
Thanks! I'm shooting for 4.0+w/kg.
Hit the new 120% lines fine, though they were only 6 W up. :-)
I will admit the 85% after felt pretty tough...tougher than usual.
I went outside for my run for the first time in ages. No ice, and most of the snow off the walks. A bit longer than 30 min, but that let me cool down a bit after the 30 min hard segment. So much sand on the walks that it was like running on the beach. I could feel my feet slipping!
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One funny story: I did my bike with my wife and younger kids in the room while we watched an ISU women's basketball game. (Valiant effort, but they lost at the last second...oh well)
Anyway, after VO2 interval #5, I pretty much collapse in a heep on top of the bars, barely pedaling and really breathing very hard, and I overhear my youngest ask my wife, "Why is Dad crying on his bike?"
She calmly explained that i wasn't crying, while explaining that I was just trying very hard for a while before then, and mercifully left out the part how she thinks I'm a nutbar. :-)
Mized it up today by doing 20 min of Z3 before the main set, really seemed to help... I don't know if it is just changing things up that helps or having more of an effort build-up throughout the workout (probably both). New target is 19W higher at 342, really didn't think I had any kind of shot of hitting that even once...
1 X 20: 238w (.83)
1 X 2.5: 332 (116.5%)
1 X 2.5: 344 (120.7%)
1 X 2.5: 345 (121.1%)
1 X 2.5: 346 (121.4%)
1 X 2.5: 358 (125.6%)
1 X10: 231w (.81)
Total Bike - 1:10:08, 259w (.91)
Target Z3 pace on the brick is now 7:48, did 31 minutes of 8:02 (NGP), which I feel really good about as I haven't been able to finish a brick run in awhile.
@Chris - those are pretty awesome numbers. Just flat out intinidating!