Well Team I had energy left after the indoor tri today so I knocked out the bike portion and skipped the run. The run today was moving for me and I want to get up in the am before work and do the 90 minute run.
VO2 max x 4 went well...(246 is 120% for me) nailed 251, 252, 250, and 248. Then rode at z3 for 45 minutes at an IF of .88.
I got just the MS done today. Nothing special, split the 2:30 into 1:15 as I think I over served myself last night. Still went fine. 338, 337, 338, 341, 328, 330, 336, 331, 327, 329
Only 36 minutes of actual riding and 56 tss. Keeping the weekends a little shorter than the weekdays.
Figured out a solution to getting quality intervals done and also enjoying the social tri group ride. Did 5x2.5 on the trainer in the morning (35 min & done) and then took my bike the the club ride. Unfortunately the group was trying to keep the pace moderate, so I didn't have a chance to really test myself. I was the jerk pushing the pace and shredding the group. Typically this time of year I'm getting dropped on the hills and struggling to keep up. Group ride was 2:27 long, TSS 162, IF 0.82, VI 1.25 Peak 5s: 368! Peak 30s: 300 watts. Lots of "work." I'm itching to race.
Finally had to hit the outdoors for a ride for the first time in 5&1/2 months! Put it off long enough before next Saturday's 41K TT. Rainy, and breezy and miserable - but was able to get in 52 miles on my tri-bike. Mixed results and so the hard work from the OS didn't shine through yet.
Came back and did the 30min run @ Z1 later in the day and was very thankful it was a Z1 run! Need to start my transition to the oudoors!
Back from a week in chilly Cali, did Saturday's big workout today, first time on the bike in a week and a half. Missed the targets by a smidge but I'll take it. 18' warmup 4 x 2.5 @ 281/277/277/277W (target is 278) , HR 160/163/164/165 37' @ 183W (0.79), cadence 89, HR 154 Total bike 75', TSS 88 (0.834) 30' run @ Z1 7.3MPH
Last week my schedule got jumbled due to out of town visitors - so over the weekend I had my 1st chance to review some of my VO2 bike data - I was pretty happy with my intervals @ 280 w (1.24) - then I started thinking - "wouldn't it be nice to own that as my FTP" - of course then reality sunk in and I would have to produce 336 for VO2 wko's.
In the end I walked away dreaming some day I'll get to 280 & 3.6 w/kg - (now @ 225 & 2.8 w/kg).
In the mean time I'm in awe of the guys with the "big guns" who hammer away @ 300 +
Ran a local 10K Saturday and the plan was to do Sat's workout on Sunday. It was a very hilly very windy course. 50 min. Not too happy--I went out too fast and the hills took it out of me. No improvement in VDot, but the hills...
I got on the bike to do the VO2 bike work. My legs didn't have it. I decided to have a decent 1.25 hr recovery ride. The run took it out of my legs. I will get at it again today with my standard tue run on Monday so that I can put my effort into Tuesday's bike ride tomorrow morning at O Dark thirty.
Comments
VO2 max x 4 went well...(246 is 120% for me) nailed 251, 252, 250, and 248.
Then rode at z3 for 45 minutes at an IF of .88.
Duration: 1:15:42 (1:16:05)
Work: 749 kJ
TSS: 102 (intensity factor 0.904)
Norm Power: 185
338, 337, 338, 341, 328, 330, 336, 331, 327, 329
Only 36 minutes of actual riding and 56 tss. Keeping the weekends a little shorter than the weekdays.
2.5s at 308, 312, 313, 310, 328
Target = 306
30 min at 219 (85%)
8 min at 255 (100%) at the end.
Total of 90 min
Run was a little later, but again, got it done at at least proscribed paces.
@William - Not bad for not being motivated!
Came back and did the 30min run @ Z1 later in the day and was very thankful it was a Z1 run! Need to start my transition to the oudoors!
@Joe - I got outside too, not exactly San Antonio though.
1:15 @ nPower 215. 7 minute climbing in there when I almost went backwards twice. How soon we forget what is required to ride the local routes!
18' warmup
4 x 2.5 @ 281/277/277/277W (target is 278) , HR 160/163/164/165
37' @ 183W (0.79), cadence 89, HR 154
Total bike 75', TSS 88 (0.834)
30' run @ Z1 7.3MPH
Last week my schedule got jumbled due to out of town visitors - so over the weekend I had my 1st chance to review some of my VO2 bike data - I was pretty happy with my intervals @ 280 w (1.24) - then I started thinking - "wouldn't it be nice to own that as my FTP" - of course then reality sunk in and I would have to produce 336 for VO2 wko's
.
In the end I walked away dreaming some day I'll get to 280 & 3.6 w/kg - (now @ 225 & 2.8 w/kg).
In the mean time I'm in awe of the guys with the "big guns" who hammer away @ 300 +
I got on the bike to do the VO2 bike work. My legs didn't have it. I decided to have a decent 1.25 hr recovery ride. The run took it out of my legs. I will get at it again today with my standard tue run on Monday so that I can put my effort into Tuesday's bike ride tomorrow morning at O Dark thirty.