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Week 17 bike
Logged on for some mojo and no one started a thread yet? Well guess I will for once. 3 x 15' followed by 45' @ ;z2 seems a little daunting but should be good fun. Hopping onbike and treadmill now. Good luck all.
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Logged on for some mojo and no one started a thread yet? Well guess I will for once. 3 x 15' followed by 45' @ ;z2 seems a little daunting but should be good fun. Hopping onbike and treadmill now. Good luck all.
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Unfortunately, the next three weekends I'll not be able to ride, so I'll have to make some time up during the week. This week I'll do an easy spin on Wed and Fri. Hopefully I recover fast - and can't wait for the fitness boost of a big bike weekend.
WU for 10 minutes very easy and::::::::
Interval 1:
Duration: 15:01
Work: 184 kJ
TSS: 24.7 (intensity factor 0.993)
Norm Power: 204
Interval 3:
Duration: 15:01
Work: 185 kJ
TSS: 25.5 (intensity factor 1.009)
Norm Power: 207
Interval 5:
Duration: 15:02 (15:03)
Work: 185 kJ
TSS: 25 (intensity factor 0.999)
Norm Power: 205
Entire workout (165 watts):
Duration: 1:15:34 (1:15:48)
Work: 748 kJ
TSS: 104.3 (intensity factor 0.913)
Norm Power: 187
Run was on the treadmill...10 uphill strides at 9.2 and 5% incline then MP....5.25 miles in 40 minutes.....
Tear it up today team!!!!!!
1/2 bottle of G'ade mixed with 1/2 bottle of H2O+1teaspoon Salt 1.5 hours before this big brick. Used G'ade/CarboPro during the workout. No probs.
got the 3x15's done and level across the board. Pnorms 210,211,211. IF's all at .95.
Funny thing happened tho. I forgot that when I came home Saturday, riding up the hill to my house, I dropped the front down to my 34. So, I hopped on the bike this morning and totally missed that. Proceeded to knock out the sets and felt smooth throughout, only to notice the small gear at the end of the bike ride on trainer! I never would've attempted that had I known. things that make you go hmmmmm.
felt great on the brick run, outside, good weather. ez/steady up the hills. picking up the pace for flats. success.
@Tucker - I found some mojo on the dashboard that got me out the door for the run during lunch. Just what I needed.
Did the morning 3 X 15' was really suffering on the last 5'. I thought - hey, this ain't nuthin' like the last 40'TT, what-up?
Came back after checking the dashboard, and got the run done. Started out in Z1 and thought I'd never get it in gear. But, the 10 X strides picked up the pace and I ended up overall in Z2 both for pace and HR.
Interesting note: last night, my local tri-club had a "Yoga for triathletes". As I moved through the various contortions, I thought, the OS has made me into an athletic T-Rex. All leg and not so much upper-body. Nice thought - thought I'd pass it on since we all are probably experiencing the same training effect!
All is good in my Tri world right now. Had a solid bike yesterday 2 X 20's @ 263 & 252 with the remaining 15' @ 231. Felt super loose and strong running off the bike for 35'.
Swam 500's on Monday at a pace which was 20-30" faster than I swam on May 12th of last year. All the technique work I've been doing this winter is paying off.
And I weighed in at 147.8 this morning 2 lbs down from last week and 4 lbs less than I raced in LP 2 years ago.
Life is good !!!!
My affect yesterday was not good going into my ride. Didn't think it would go well. Despite the day off, I felt sluggish, tired, and heavy-legged. Strangely enough, it was a totally solid ride.
20 min 256
20 min 261
15 min 217
80 minutes at 0.91 despite a very easy warmup, so this was a very good ride.
Run was very workmanlike. Nothng special.
Battling a minor cold (might be sinus issues from the pool too)....I went under 148 lbs today which offiically puts me at 4 watts per Kg (4.005).
Doing my ride tonight if I'm feeling the mojo. I feel okay just stuffed up.
This FTP has destroyed me once again. I barely hit the first two of the 3x15s, and completely fell apart on the 3rd one. I tried to break it up into halves and couldn't even do that so I ended up just doing all of the remaining time at .85.
The first 4 miles of the run were OK, but I was slowly getting worse, and by the last two I was at Z4 heart rate while running Z2 pace.
Team, slowly coming back from the brink here. Made it through the flu but also got a bacterial sinus infection on the tail end of the flu that put me down hard..........On second day of antibiotics and did make it out for a 30 min run and .76 IF 45 min bike.
I will re-start week 16 on Monday and continue each day getting stronger with the workouts........
Am attemping a 60 min run tomorrow with less intensity.
SS
Last night went well, especially after my 3+ hour deadmill run Sunday. Hit the 3x15 on target and added 15 @ 85%.
213, 214, 214, 185 - ( .992, .994, .994, .86)
total bike 85' @ 193 (0.895)
On the run I started at 8:49/8:34 then the last 4 miles were at 7:47
Total Run 6 miles @ 8:02 in 48:13
Looking forward to my 10 mile tempo tonight
Dan-
I hear ya it was a rough night for us also. Only a few during the day but the night tore us apart. Station 5 will eat you up and literally spit you out!!
Recovery swim tomorrow and first competition of the year this Saturday. Indoor mini tri. 7 min swim. 18 min bike ( on old gym bikes) and a 15 minute run. Should have some spunk back in the legs by then.
Get after it today team!!
---Ann.
Mine was a little weak this morning but got it done. Even after about the millionth time I am still suprised that 2x15 is not any easier than 2x20. You would think I would know it by now...
Regardless, I'm biking outside today for the first time in like 5 months since it is nice out. After I know I can bike in a straight line, I'm putting on my new aero helmet. Just like a kid with a new toy, gotta play.
I think I'll do a recovery swim like Carl tomorrow. Bob's results above are impressive!
just finished getting the hour done, with the 2x15' at z4 and then 13' at z3. In the Call Pain Cave. I'm getting this transportable cave thing down. and the others are getting used to it, too.
I know I hit the zones. Will fill in the numbers when I get home tomorrow after I've logged it into WKO+.
But, let me be psychic and see how close I can get...
first 15'....Pnorm212 and IF.96
second 15'....Pnorm217 and IF.98
13' z3.....Pnorm175 and IF.83
I'll edit and update tomorrow morning when I get home
edit, after logging it...
first 15'...Pnorm 216, IF .98 second 15'....Pnorm216, IF .98 then 13' with Pnorm 182, IF .82
Nice work to all.
Yesterdays bike WO
Interval 1:
Duration: 5:00
Work: 61 kJ
TSS: 8.2 (intensity factor 0.992)
Norm Power: 203
Interval 3:
Duration: 5:01
Work: 62 kJ
TSS: 8.3 (intensity factor 0.996)
Norm Power: 204
Interval 5:
Duration: 5:00
Work: 60 kJ
TSS: 7.9 (intensity factor 0.974)
Norm Power: 200
Duration: 31:51 (31:56)
Work: 289 kJ
TSS: 38.1 (intensity factor 0.854)
Norm Power: 175
Well I held on for awhile but just didn't have it in me....Feel revised this am and headed for a nice recovery swim. Going to pull the entire workout. Indoor tri tommorow in Marshalltown. Going to have fun and leave the competitive side on the back burner.
30' hi cadence w/u netting Pnorm of 170, IF .78
4x2.5's on - Pavg 228, 234,234,232 (FTP of 220)
then 2x10' trying to get that 85% and really struggled with this, identical numbers to the warmup, Pnorm 170 and IF .78.
Brick run was a welcomed ez z1 in some sunny but windy conditions.
y'all kill it tomorrow!
bike 4x@ 1.22, 1.22, 1.23, 1.21 + 1x25' @.83 + 25' Z3 run
got in a good groove for the VO2 and felt strong on the run
Slowly coming back and recovering here. Did Week 15 thurs bike yesterday and Week 15 brick this morning. Too fatigued to hit the marks this morning but coming back a little stronger each day.
Great work all!
SS