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Week 15 Bike
I was time-crunched this morning so I swapped my Tuesday and Thursday bike workouts. I did 3x10(4) today and hit my zones. New FTP is 252 and I ended up with 253, 255, 252. Didn't feel easy.
My arms feel surprisingly good after last nights swim. I'm thinking it's the TRX.
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doing mine tomorrow, got the run today.
18' warmup
20' @ 227W (0.98), cadence 86, HR 161
20' @ 224W (0.97), cadence 86, HR 163
9' @ 193W (0.83), cadence 91, HR 154
Total bike 75', TSS 95.1 (0.87)
Treadmill run 9' @ 8.7MPH (2') 9' @ 9.1MPH
Damn, I missed the extra 15 min on the bike! Will add to Thurs....
Kevin, great stats today!!
I agree with Simmons today was a double bear and whatever other animal on my back and legs. New it was going to be a struggle when the warm up wasn't easy: Done though. We pulled the trainers out in front of the big screen and kicked on the Hawaii Ironman Championship race, surround sound blaren and off we went.........
Interval 1:
Duration: 20:01
Work: 237 kJ
TSS: 31.2 (intensity factor 0.968)
Norm Power: 198
Interval 3:
Duration: 20:01 (20:03)
Work: 229 kJ
TSS: 29.2 (intensity factor 0.935)
Norm Power: 192
Entire workout (167 watts):
Duration: 1:16:04 (1:16:17)
Work: 763 kJ
TSS: 97.4 (intensity factor 0.879)
Norm Power: 180
Then jumped off the bike and onto the tredmill for the 20 min brick. Run felt great nailed the MP and HMP. I was suprized how well it felt. Then went to the gym stretched and foam rolled for about 40 minutes. Finally soaked in the hot tub....aaaahhhhhhhhhh
I really think this week 15 is HELL WEEK....Team Turkey the seals have nothing on us......
Nice work Nofstger!! Way to get it done!!!!!
Nice work everybody.
It was a tough day for me too. I hit the first 20 @ 308, but had nothing left for the second one and could only do 278. That left me with about 8 minutes at .85. The run wasn't too bad; 10 minutes at 6:55, 10 at 6:38.
Let's not forget how hard last week was. Two tests, three bricks, and a hard run on Sunday. None of us are exactly fresh at the moment.
Yes, I finally knuckled under and decided that HR and cadence wasn't giving me enough feedback, so I bought a new computer that runs off the back wheel. I re-tested last Saturday to get a AVSPD for the 40' TT. I can see know more accurately the cardiac drift as I keep the cadence AND speed constant @ Z4.
Got in all the biking set for today @Z4 and Z3 and managed to get 2 treadmill miles in @Z2 and Z3. But the biggest accomplishment may have been that I got all this in AND made it to work by 0730! Looking forward to good night's sleep and to lace up for another early morning! My wife says I am crossing the line between early morning riser and nocturnal!
No problem, and nice work!
20' @ 187, IF: 0.931
20' @ 192, IF: 0.955
10' @ 163, IF: 0.809
Total bike: 1:15:00
Dan it appears we all are feeling it bro....nice getting it done though....
Heading back to Maui soon to get in some more OWS. Bike and run may suffer a little but so worth the purchase of the new property.
Ever have a day where you are consciously aware of every single pedal stroke? That was me today.
Tomorrow is another day.
Art - good job just trying to get the wko in. It's amazing what we are doing when you step back and really look at it. Smart not to push it when it's not there - this is suppossed to be fun!
Did some hard labor before my bike today so was pretty concerned about how much energy I would have left.
Thought I would mentally cave if I saw I was unable to push the appropriate watts , so I thought I would prevent that from happening by putting tape over the power tap. I figured I would ride to feel today and get the 2 X20's regardless of how I felt.
It hurt bad, wanted to quit, but pushed through. Finished with intervals of 262 and 252 ( FTP-257) Final 15' at 85% was 224.
Don't think I would have hit any of those #'s if I had not taped over the monitor. Was very happy with the outcome.
Somedays the body is stronger than the mind, other days it is the other way around.
2x 20 at 255, 256. , i.e., right at 100%
Schedule cut down the 85% to zero, but it was to immediately take kids to indoor soccer at the great university facility...it's an indoor full football field on a great turf. I just run around and around. (A lot of parents walk/jog...it's actually pretty cool) So I ran a little lnonger to make up.
7+ mi at 6:55 pace.
Felt great. Just great. Hard, but not wipe-out hard. Just one of those really ON days where you feel good when you're done even if here and there was a bit of pushing while doing it.
Great work Bob... I sat around and putzed at my desk all day. :-)
Quick change and onto the bike - tough start... not wanting to get going but had to suck it up and push.
20' @ 209 (0.973)
20 @ 205 (0.952)
Didn't get far in the 85% stuff - like 4 minutes and pulled the plug.
Total bike 60' @ 191 (0.889)
I have to say I was really suffering from fatigue and burnout from the VO2 sets but got back to running more miles at my happy pace, started swimming, going xc skiing has done wonders for my mental and physical well being. There was just too much pain cave and not nearly enough fun. Well, I'm back and I plan to do lots of fun stuff - run, ski, swim and if I can fit it in.... some bike.
Got a 5 day, 65 mile backcountry ski tour coming up in a couple of weeks and I cant wait!
a little beat from a 24 hr shift but you gotta play the hand that's dealt ya.
broke the 2x20's down to 8x5's. and glad I did. that last 5' was tough for me. But perfect setup according to the Allen/Coggan book cuz it was the first interval that fell off the pace.
Pnorms were all around 211-208 except the last one where it dropped to 200. IF's were right at .95, except the last one at .91, thus perfect time to stop.
10' at .8 before the brick run which went fine, ez over the hills to the flatter path where I picked up the pace and then came home ez over the hills again.
happy with today's workout.
Good Job to All.
@ Steve - I'm thinking you'll be in pretty good shape for the ski tour!
20' @ 266, .984
20' @267, .989
15' @ 233, .863
30' run felt good.
19' warmup
20' @ 227W (0.98), cadence 86, HR 158
20' @ 223W (0.96), cadence 87, HR 160
17' @ 190W (0.82), cadence 90, HR 151
Total 75', TSS 88.6 (0.84)
Entire workout (233 watts):
Duration: 1:16:12
Work: 1064 kJ
TSS: 92.8 (intensity factor 0.857)
Norm Power: 249
Paid back 15 minutes to the FTP Gods from missing that in the Tues workout.
Check..............
Today, I planned on doing 3x12 to sort of bridge up. I ended up doing 2x10 then 1x20 as 277, 270, 263. I did the workouts in 3d mode on the computrainer that changed things up a bit and dropped my cadence quite a bit to around 81-82. Cadence has never been an issue before, guessing it is more of an gear issue than a me issue.
Entire workout (241 watts):
Duration: 1:03:31
Work: 920 kJ
TSS: 88.1 (intensity factor 0.941)
Norm Power: 256
VI: 1.06
Pw:HR: 6.47%
Pa:HR: 4.39%
Distance: 24.59 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (15 ft)
Min Max Avg
Power: 0 478 241 watts
Heart Rate: 84 164 150 bpm
Cadence: 30 156 82 rpm
Speed: 0 32.1 23.2 mph
Pace 1:52 0:00 2:35 min/mi
Hub Torque: 0 18 7 lb-in
Altitude: 1024 1043 1034 ft
Crank Torque: 0 1078 251 lb-in
Temperature: 68 71.6 69.8 Fahrenheit
Today was good! Downed some Jet Fuel from Infinite and this engine took off
.....much different than Tuesdays workout.
Interval 1:
Duration: 15:01
Work: 187 kJ
TSS: 25.6 (intensity factor 1.012)
Norm Power: 207
Interval 3:
Duration: 15:01 (15:02)
Work: 186 kJ
TSS: 25.4 (intensity factor 1.007)
Norm Power: 206
Then z3 for 29 minutes
Interval 5:
Duration: 29:47 (31:09)
Work: 307 kJ
TSS: 35.1 (intensity factor 0.848)
Entire workout (170 watts):
Duration: 1:15:18 (1:16:45)
Work: 767 kJ
TSS: 99.2 (intensity factor 0.895)
Norm Power: 183
The Pain Cave, aka my garage, got some winterizing to keep the outside differential to about 20 degrees. So at a balmy 40 degrees, I could finally warm-up and get the HR to rise.
2X15' (4') @AVHR Z3 and Z4 with PE @ Z4
2X 4' (1') @ AVHR & PE Z3
Total wko = 63 minutes
Got my Lazer Tardiz aero-helmet in today. Can't wait for the weather to get a bit better to get out for a long ride to check it out. Of course, in the early weekend hours so I don't look totally geeked out!
I swapped my Tuesday and Thursday workouts this week. Did 2x20 this morning and really felt great. I hit 255 for the first and 258 for the second 20. I feel like I responded well to the VO2 block and am absorbing the stress. Didn't run because it was so stinking cold here. I may run in the morning. Then again, I may not.
Wednesday
20' @ .97
20' @ .973
Thursday
15' @ .987
15' @ 1.03 - Held 300w for the last 5' which left me shaking and lightheaded. If I was clipped in I may have fallen off the trainer.
No bricks as I can't run outside with my little one but do have a new treadmill coming, albeit a few months too late. Looking forward to the Wed run tomorrow and may even swim!