Week 18 Bikin' and Brickin'
Hey Guys n Gals,
Moved my Tuesday to Today. And....I'll be 'resting' tomorrow while y'all are crying over this one 
I thought this one was tough. Maybe it comes on the heels of that 90' run focus. Maybe cuz of Saturday's moving escapades. The last 7' of the second 20 'bout killed me. Don't matter much now, got it done, moving on. Rest tomorrow and then back on schedule for the rest of the week.
2x20's, first was Pnorm 210 and IF of .95; second was Pnorm 211 and IF of .96. then 10' at 184 and .83.
brick run was solid, more fartlek style than out at MP and back at HMP. got it in before the storm hit here.
BTW, had a life insurance physical done at my house an hour before the workout. Really, it's a coincidence, I swear, it's not like I REALLY believe that these EN workouts are gonna kill me, but..just in case...better to be safe, ya know! And one more thing, they put a couple of the EKG leads on my legs..and when they removed those stickies
I knew it was time to shave for the season!
Comments
Bike is done and felt pretty decent......
Interval 1:
Duration: 20:01
Work: 240 kJ
TSS: 31.7 (intensity factor 0.974)
Norm Power: 200
Interval 3:
Duration: 20:01
Work: 241 kJ
TSS: 32.1 (intensity factor 0.98)
Norm Power: 201
Then rode for 21 minutes at .88
Entire workout:
Duration: 1:16:52 (1:17:01)
Work: 774 kJ
TSS: 103.1 (intensity factor 0.9
Jumping on the treadmill for 30 minutes now
Tred done 4 miles in 28:04....Slowed it way down for the final two minutes...overall workout today felt good.
@trent .... I've been like that since last year. I've only got X amount of 2 x 20's in me and save them for tests....I break them all up to make stairing at the wall interesting.
Doing my ride tonight. Had to take 3 days off last week for a cold and the days I did train were of the easy variety. 85% felt really hard on the bike.....hoping I'm back now.
18' warmup
20' @ 223W (0.96), cadence 86, HR 163
20' @ 219W (0.94), cadence 85, HR 164
9' @ 186W (0.80), cadence 90, HR 156
Total bike 75', TSS 90.8 (0.85)
30' run as 14' 8.5MPH Z2 (2'), 14' 8.9MPH Z3
3x12
270, 264, 271
Broke 100 tss for the workout. Starting to add a little more of the V word (volume) to these workouts which I usually keep a little shorter then I've noticed a lot of other NOS folks doing.
Entire workout (238 watts):
Duration: 1:15:58 (1:22:44)
Work: 1082 kJ
TSS: 104.1 (intensity factor 0.918)
Norm Power: 250
VI: 1.05
Pw:HR: 5.65%
Pa:HR: 5.69%
Distance: 34.408 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Power: 0 374 238 watts
Heart Rate: 92 170 158 bpm
Cadence: 31 170 86 rpm
Speed: 0 31.9 27.1 mph
Pace 1:53 0:00 2:13 min/mi
Hub Torque: 0 15 6 lb-in
Altitude: 922 937 929 ft
Crank Torque: 0 640 233 lb-in
Temperature: 64.4 69.8 67.4 Fahrenheit
1X20: 259 (.91)
1X20: 258 (.90)
1X15: 223 (.78)
Total bike 1:15:05, 243, .85
Only did 20 minutes of running after, 10 min of Z1 and 10 min of Z2... feels like I am getting back on the horse. Went swimming yesterday for the the first time since September, was fun to get back into the pool, 2200 yards and feeling good. Feels like I still have (for me) my top end speed, but not for long and feels a little awkward...
Upwards and onwards...
bike- legs not strong today but did the work
run- felt good @Z2
total time=120' - coach how did you sneak in a long brick on a week nite?
I wanted to finish this one complete - it's a good RR for an upcoming Oly - 3 weeks
Also, on the bike, my .85 riding watts I have bumped up to closer to .88 because HR wise .85 doesn't get my heart rate up that much. It is probably about 8-10 beats lower than my zones say. Even at .88 I'm still low. But get me to .95-.98 and my HR gets right up there! There seems to be a real inflection point. Anybody else with this experience?
---Ann.
I think someone slipped some EPO into my ice cream last night. I did the 2x20 today (outside) at 328 and 339. I do add 10% for outdoor work, but still, they just didn't feel as hard as they have been lately, and this after Sunday's 12 mile run. I was so surprised at the wattage during my warmup that I calibrated my PM, but it didn't change anything.
connect.garmin.com/activity/70803013
I did the run at an overall pace of 6:39, which is my Z3 pace. Go figure.
20 min at 268 (1.05)
10 min at 263 (1.03) You are tired demons....
10 min at 268 (1.05)
You are tired easy rest break....
10 min at 0.83 to close out
75 min at 0.93 overall, 109 TSS
Wow. Nice work everyone. I couldn't get through the 2x20 - broke it down to 20, 12 and 8 min intervals. At least I got the work done. I just don't seem to be able to get the extra 0.85 work done during the work week. I cut the brick in half, because I might try to get the run interval work done tonight.
20 @ 264, .977
20 @ 262, .972
17 @ .818
15 minute run
Just wanted to check in as I have not been posted in here lately. I have been feeling no love for the trainer at all lately. Even the easy sessions have been hateful. Pretty typical late Feb early March for me. Yesterday I started the 2x20 and actually gave up after 10 minutes which is something I almost never do. Was still feeling crushed from a powder day plus 12 mile run on sunday. It is way easier for me to mitivate to run hard than run so I did the Wednesday run intervals instead.
Today I did 1 x 30 at .95. Plan was to warm up and do 1 x20 at .90 to get out of my funk and get some work in but I felt pretty good and just kept it rolling. Ended with a little over 40 minutes at .91. Not ideal but I will take it. Ran a pretty easy 5 miles after.
Think I am going to put my road bike together and see if that helps with the general funk and hatred of the pain cave...
Thanks, I am sure it will pass. Even if not we are pretty to close to freeze your ass off but ride outside anyhow weather here. Once the snow banks recede a bit and the highs start with a 4 its on. Being on the trainer once a week is really not a big dealer when you can ride outside on the weekends.
I am very sick of the trainer as well, especially the 2x20s. For some reason, the VO2 stuff is more doable for me now. Probably the shorter sets.
I am so ready to start riding outside though!
5 and a half months on the trainer is the most I've ever been off the roads in 20 years. Although I'm fitter, I need to start getting out more!
Run tonite -was ok - main set only and a little Z3 - a little tired from the big brick yesterday - trying to save some for a Shamrock run this weekend
I'm feeling same as others - tired of trainer!!! - we're starting to get some sunny days but still so much snow around- the roads suck this time of year - as the frost comes out of the ground we get alot of "heaving"/pot holes and the road grit/salt makes for slow turns.
@ Joe here's to your 74 deg - my house sat a.m. after snowblow session - i probablywon't get on the roads till April - I'm 30 miles south of Buffalo NY- snow belt
10' with Pnorm 209, IF .95
10' with Pnorm 217, IF .98
10' with Pnorm 225, IF 1.02
10' Pnorm 177, IF 0.8
funny how these things go. I had the 'shakes' during the warmup and first interval, thought I was gonna fall off the trainer. got better just knowing it was a shorter session and I get to rest tomorrow.
20' warmup
10' @ 228W (0.98), cadence 88
10' @ 227W (0.98), cadence 87
10' @ 226W (0.97), cadence 86
Total 60', TSS 72.1 (0.84)
Bike workout completed
10' warmup while watching the biggest loser
10' @ 205W (1.001), cadence 87, HR 154
10' @ 204W (0.993), cadence 84, HR 158
10' @ 204W (0.994), cadence 82, HR 159
11' in zone 3 (.84), cadence 84,, HR 150
Total Duration: 1:00:37
Work: 576 kJ
TSS: 77.5 (intensity factor 0.883)
Norm Power: 181
Power: 0 315 159 watts
Heart Rate: 78 168 143 bpm
Cadence: 31 131 80 rpm
Looks great guys! I am on the Week 16 bike.
I did a 1X20' .95, 1X12' .953 and 1X8' .944 also got in 15 minutes of Z3:
Entire workout (219 watts):
Brutal for me coming off of Tues and Wed performances. I continue to progress and get stronger. Trying to get to that 2X20' soon...
1X10: 263 (.922)
1X10: 268 (.939)
1X10: 276 (.967)
Total Bike 1:00:24, 246 (.86)
Keep up the good work people!
---Ann.
Just got off the bike, pleasantly surprized with the numbers. I think the fact that I was not expecting much with this being my 4th workout in a row and that I rode very relaxed and conservative I wound up performing pretty well.
3 X 12's were @ 268, 266, 267 with cadences of 87, 88, 89 Didn't stare at the monitor a whole heck of a lot, so very pleased with the consistantcy as well.
Feeling very relaxed and at ease at the moment with nothing else to do today but relax. Will probably do the 1 K swim TT tomorrow and not kick a whole hellava lot.