Yesterday was a rest day. Gonna bike today and brick tomorrow (outside). Do you think it's a big deal if I do the v02 sets today and the threshold work tomorrow?
NOTE: I know this could/should go in the Micro thread, but I'm confident that you guys can provide some good feedback since its such a small detour.
@Tucker - those are some fatigue-resistant numbers!
@Carl nice work, careful on the jet fuel you are hyper enough already, enjoy Sunday I heard you are working at 4. Maybe Bernie can give you some tips.
I did a time trade with Brandon Smith for Feb 19th, next Sat but if you see that it says Sunday please let me know so I can do some scrambling.
Regarding "Thrive Multisport" AKA Bernie, J, Jason, Master Swimmer, President of the club. Okay I will stop I am just hoping since he is an "anomoly" that he can leave me some of his gel on the treadmill that I can pick off an eat.
Ignore my earlier post. went with the scheduled Thurs workout since there would be less variability on the trainer. And I can hit those higher v02 numbers on just about every hill I'll climb tomorrow.
Today was the first FTP workout that I seemed to find a sweet spot with pacing and cadence (71-73). very excited about that.
15' with Pnorm of 216 (IF .98) 15' with Pnorm of 218 (IF .99) 10' with Pnorm of 180 (IF .81)
Looks like we are all feeling the effects of week 15 so great job everyone getting it done. Did the Tuesday workout yesterday and the regular Thursday today.
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!
Very nice work McKeever! Back to back solid numbers! good luck on the run/swim!
Two separate swim meets and a winter formal today... so I got in my brick last night (Friday). They give you that rest day for a reason, let me tell you!
But I did get it all done. 5 x 2.5 at about 122% and 2 x 15 at ~85%.
Good quick run outside in the pitch black with the headlamp on! Unfortunately, the snow melt-off had been re-freezing a bit... but I lived. :-)
Let me start with a copy/paste from the dashboard...
YOWZA! lucky I didn't go down in the carnage. Double PaceLine, about 40peeps. Steel plate pothole cover, someone brakes mid line, you can fill in the rest of the story. I was in the cloud of dust, 'just keep the wheel straight', lean left, lean right, bunny hop, hey..was that Joe, had to ride over Joe, nutha bunny hop. stayed upright, whew. Mostly road rash for those down, looks like Zoe broke her foot and Joe may have cracked his clavicle. I got lucky, still on schedule in da' Haus.
as for the workout...hit v02 targets on the hills before I met the group, some were 2.5', some were shorter, some were longer.
2:45 ride
not sure of distance or speed cuz CycleOps Spd/Cadence is not working
TSS 222
IF .95
Pnorm 209
glad I got thru without breaking anything, body and bike.
moving on. will run easy later, and be ready to go tomorrow.
Great job guys, some really hard wrok taking place out there on this week 15!
.91 IF for 76 – just plain hard work – did a 6 X 2.5 (348 target) and also did 30’ of Z3. Then immediately ran 3 miles at Z3 pace………………….. crap that was tough!
I knew early in the warmup that today was going to be trouble. Gutted through it and did the workout as prescribed but could not hold the 120% target after the 2nd VO2 interval. It's probably a good thing that the week after next will be a bike-free week for me since I will be out of town. Gratz to everyone who's getting it done today - and hey, even if you don't quite hit the targets, it's still work so it's still speed. 18' warmup 5 x 2.5' @ 280/278/276/273/268W (target is 278), HR 163/161/160/163/163 32' @ 188 (0.81) cadence 88, HR 150 Total bike 75' TSS 91.5 (0.853) 20' outdoor (yay!) run @ NGP 6:50 (Z3 target 6:45), cadence 88, HR 153
@Chris: the biking gods were with you today, glad you didn't go down...
Feeling it myself this week... had a great wk 14, but this week I am low energy and low motivation. Running has been pretty good, but the bike has not... next week's ski trip is probably good timing, feeling like I need to re-charge the batteries...
1 X 2.5: 317 (111%) 1 X 2.5: 334 (117%) 1 X 2.5: 332 (116%) 1 X 2.5: 337 (118%) 1 X 2.5: 355 (124.6%) <-- take that you stupid bike <br /> 1 X 15: Blah
total bike - 1:00:16, 248 (.87)
Ran 5 miles of Z3 yesterday (penance for blowing off Thursday's bike) so no run for me today.
I did Sunday's workout today due to the need to work on my book. Now that it is done, I can do the bike-run tommorow. Also tomorrow outside looks like a go:--no pain cave--a pain hill for me tomorrrow.
Weather was gorgeous today, ~60* today in Dallas. Did 'hill' repeats around the local lake today with my outside FTP, that was a killer. .854 for 1:45 total today, my legs are feeling it for sure!
I am with Art today. I need to find some way to recharge. 15 weeks of biking in the basement is starting to get to me mentally. I did Thursday's bike today. 3 x 10' at 270(1.00), 268(.992) and 279(1.034).
@ Chris - I dont know how you got thru that.... not sure I have the bike skills to do what it sounds you did...... glad to hear you're OK
Thought today was going to be a good day for SAU's - Carole was on the deadmill doing her 5 mile run-walk while I was pounding out the VO2 set..... not sure what happend but somehow it didn't end well. Then I got worse when we went for a ski.... If I had any SAUs in the bank, they're gone and I have some serious overdraft charges to pay......
Didn't think I could handle 2.5s so backed down to 6x2x2. Worked good but still suffered hard.
6 @ 124%-127%-120%-117%-118%-110%
Then 30' @ 182w (0.845)
Total bike 70' @ 189w (0.881)
Ski 6 miles.... not sure the time - too many disagreements.... :-(
@Rob: I think the "basement factor" is definitely in play for me as well... I started running outside last week, just couldn't take any more treadmill. Thinking about gearing up to start taking the machine back out on the road... not exactly toasty here in Seattle, but within a week or two, should be bearable...
In general, I'm having more success with the VO2 stuff than the longer FTP intervals right now. I still don't feel like I've really consolidated this new FTP.
Thursday- target 306 for the 2x15 and I hit 306 and 303 but had to really work hard on the 2nd one.
Saturday- target 367 and I hit 366, 363, 369, 369, 368, then did a solid 30 minutes at 259.
I did my 5x2.5/2.5 this morning and really felt good. My target is 302 and I ended up going 308, 323, 314, 317, 311. My in-laws were visiting and they both commented on the noise coming from the pain cave when I was done. Lots of grunting and groaning. I was time crunched so I skipped the 85%. I did run a brisk 2 miles though. Didn't wear my Garmin but I suspect it was 6:30-ish pace. I am so ready for a rest day.
I signed up for a 41K TT on 5 March, so I've got that as extra motivation as I grind these out now. Also, the weather is warming up and I know my pain cave days are getting ready to end!
5 X 2.5' @ Z5 PE (AVHR went from Z3, Z3, Z4, Z5, Z5)
6X 4'(1') @ Z3 PE & AVHR
Run - ran Z3 @ 7:46/mi with target 8:07. Felt strong. Now to recon my training route to see if there is any construction!
Couldn't stay inside today, 65ish in Dallas today, beautiful! I skipped the run and went for another bike ride. About 1:50 at .68IF. First time on my tri bike since August last year, can definitely feel the different muscle groups working. Plus, I'm messing around with my position so that didn't help I'm sure.
Comments
Yesterday was a rest day. Gonna bike today and brick tomorrow (outside). Do you think it's a big deal if I do the v02 sets today and the threshold work tomorrow?
NOTE: I know this could/should go in the Micro thread, but I'm confident that you guys can provide some good feedback since its such a small detour.
@Tucker - those are some fatigue-resistant numbers!
Today was the first FTP workout that I seemed to find a sweet spot with pacing and cadence (71-73). very excited about that.
15' with Pnorm of 216 (IF .98)
15' with Pnorm of 218 (IF .99)
10' with Pnorm of 180 (IF .81)
successful day
Very nice work McKeever! Back to back solid numbers! good luck on the run/swim!
But I did get it all done. 5 x 2.5 at about 122% and 2 x 15 at ~85%.
Good quick run outside in the pitch black with the headlamp on! Unfortunately, the snow melt-off had been re-freezing a bit... but I lived. :-)
5x 2.5 @ 326, 323, 323, 322, 332
30 minutes @ .85 231 NP.
Entire workout (235 watts):
Duration: 1:02:26 (1:02:58)
Work: 879 kJ
TSS: 88.7 (intensity factor 0.931)
Norm Power: 253
VI: 1.08
Pw:HR: 5.37%
Pa:HR: -1.38%
Distance: 28.231 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -0.0 % (-20 ft)
Min Max Avg
Power: 0 438 235 watts
Heart Rate: 58 165 145 bpm
Cadence: 38 131 86 rpm
Speed: 0 32.6 27.1 mph
Pace 1:51 0:00 2:13 min/mi
Hub Torque: 0 14 6 lb-in
Altitude: 1045 1067 1054 ft
Crank Torque: 0 659 231 lb-in
Temperature: 68 71.6 69.9 Fahrenheit
Saturday Bike
Let me start with a copy/paste from the dashboard...
YOWZA! lucky I didn't go down in the carnage. Double PaceLine, about 40peeps. Steel plate pothole cover, someone brakes mid line, you can fill in the rest of the story. I was in the cloud of dust, 'just keep the wheel straight', lean left, lean right, bunny hop, hey..was that Joe, had to ride over Joe, nutha bunny hop. stayed upright, whew. Mostly road rash for those down, looks like Zoe broke her foot and Joe may have cracked his clavicle. I got lucky, still on schedule in da' Haus.
as for the workout...hit v02 targets on the hills before I met the group, some were 2.5', some were shorter, some were longer.
2:45 ride
not sure of distance or speed cuz CycleOps Spd/Cadence is not working
TSS 222
IF .95
Pnorm 209
glad I got thru without breaking anything, body and bike.
moving on. will run easy later, and be ready to go tomorrow.
Y'all have a GREAT Saturday.
RUN:connect.garmin.com/activity/67846459
15' warmup
5 x 2.5'(2.5') at 120%
120% goal is 241W. Actual intervals: 242, 245, 243, 242, 247
15' @ 168, IF: 0.835
15 @ 169, IF: 0.84
Transition run: 20' @ Z3
Time to empty the fridge now...........
18' warmup
5 x 2.5' @ 280/278/276/273/268W (target is 278), HR 163/161/160/163/163
32' @ 188 (0.81) cadence 88, HR 150
Total bike 75' TSS 91.5 (0.853)
20' outdoor (yay!) run @ NGP 6:50 (Z3 target 6:45), cadence 88, HR 153
Feeling it myself this week... had a great wk 14, but this week I am low energy and low motivation. Running has been pretty good, but the bike has not... next week's ski trip is probably good timing, feeling like I need to re-charge the batteries...
1 X 2.5: 317 (111%)
1 X 2.5: 334 (117%)
1 X 2.5: 332 (116%)
1 X 2.5: 337 (118%)
1 X 2.5: 355 (124.6%) <-- take that you stupid bike <br />
1 X 15: Blah
total bike - 1:00:16, 248 (.87)
Ran 5 miles of Z3 yesterday (penance for blowing off Thursday's bike) so no run for me today.
Thought today was going to be a good day for SAU's - Carole was on the deadmill doing her 5 mile run-walk while I was pounding out the VO2 set..... not sure what happend but somehow it didn't end well. Then I got worse when we went for a ski.... If I had any SAUs in the bank, they're gone and I have some serious overdraft charges to pay......
Didn't think I could handle 2.5s so backed down to 6x2x2. Worked good but still suffered hard.
6 @ 124%-127%-120%-117%-118%-110%
Then 30' @ 182w (0.845)
Total bike 70' @ 189w (0.881)
Ski 6 miles.... not sure the time - too many disagreements.... :-(
With a slight head cold and the body telling me a day off was in order, I did not bike on Thursday, but made up the 3 X10's on Saturday.
Legs were a little tried after a 9 mile steady paced run on Friday, but was able to hit all 3 intervals at just over 100%.
I'm planning on doing the scheduled Sunday run and then jumping on the bike to throw in a few 2.5's/2.5's so as not to miss that Vo2 workout.
Tomorrows day off will consist of a lot stretching, rolling and napping in the steam and sauna for a while.
In general, I'm having more success with the VO2 stuff than the longer FTP intervals right now. I still don't feel like I've really consolidated this new FTP.
Thursday- target 306 for the 2x15 and I hit 306 and 303 but had to really work hard on the 2nd one.
Saturday- target 367 and I hit 366, 363, 369, 369, 368, then did a solid 30 minutes at 259.
Well a little sore from Intervals on Saturday but I finished. Broke the VO2 down to 1:30 and 1:00's. Did one extra and trust me not on purpose.
Goal is 245...Hit: 248, 253, 250, 250, 250, 276 yea Timmy wanted out, 252, 257, 254, 254, and 247.
Then hit Z3 for 38 minutes...Couldn't find the sweet spot and had a hard time staying comfortable. 0.84% Norm power 172
Entire workout (156 watts):
Duration: 1:15:44 (1:15:48)
Work: 710 kJ
TSS: 99.9 (intensity factor 0.893)
Norm Power: 183
**Ran out side in the EN Tri shorts...40 degrees and windy but damn it felt good.......20 minutes and strong.
http://connect.garmin.com/activity/68068247
Peace Out!!
I did my 5x2.5/2.5 this morning and really felt good. My target is 302 and I ended up going 308, 323, 314, 317, 311. My in-laws were visiting and they both commented on the noise coming from the pain cave when I was done. Lots of grunting and groaning. I was time crunched so I skipped the 85%. I did run a brisk 2 miles though. Didn't wear my Garmin but I suspect it was 6:30-ish pace. I am so ready for a rest day.
I signed up for a 41K TT on 5 March, so I've got that as extra motivation as I grind these out now. Also, the weather is warming up and I know my pain cave days are getting ready to end!
5 X 2.5' @ Z5 PE (AVHR went from Z3, Z3, Z4, Z5, Z5)
6X 4'(1') @ Z3 PE & AVHR
Run - ran Z3 @ 7:46/mi with target 8:07. Felt strong. Now to recon my training route to see if there is any construction!