Week 3 - Bike & Brick
Okay - after a rest day it's "up and at 'em" for a brick wko that is for me about 1.5hrs long. My goal, as always, is to get this done before the kids (and parents) start getting to the bus stops since I look like hell at the end of the run. If I am unsuccessful, then it's a 30' run @Z1 after work. 
Ask questions if you need to about what we are doing. Non-attribution here and there are no dumb questions - we are in this together! 
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Back on the trainer instead of the open roads, and a little more under control today. Beginner week three 3x8 @ Z4
NP 181, 183, 181 / IF 0.965, 0.974, 0.961 / cadence 92, 88, 90/ VI 1.02, 1, 0.99
Today is week four for me and the devil showed me some horns today but in return I tamed his ass!!!! FTPs were 15 x 2
Monday for me was a leg and back workout that brought me to my knee's then a 6 mile run unexpected with a buddy. Today for my ride here in Iowa it was 44 but felt like 36 with the wind. The wind was 18-30 mph gusts NNW. Check out the speed in FTP #2. I had a hard time holding it cause the wind was at my back. full set of #'s are in my blog. You can click on the link below.
FTP #1
Duration: 15:01
Work: 214 kJ
TSS: 24.7 (intensity factor 0.994)
Norm Power: 239
VI: 1
Distance: 5.175 mi
Min Max Avg
Cadence: 38 134 93 rpm
Speed: 5 28.5 20.6 mph
FTP #2
Duration: 15:03
Work: 201 kJ
TSS: 22.3 (intensity factor 0.95)
Norm Power: 228
VI: 1.02
Distance: 6.301 miles
Power: 0 339 223 watts
Cadence: 36 129 91 rpm
Speed: 8 37.8 25.0 mph
Entire workout:
Duration: 1:08:31
Work: 808 kJ
TSS: 87.6 (intensity factor 0.881)
Norm Power: 211
VI: 1.07
Distance: 21.813 mi
Elevation Gain: 550 ft
Elevation Loss: 558 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 353 197 watts
Cadence: 33 177 89 rpm
Speed: 0 37.8 19.0 mph
First 20min 258watt, 2nd:244.
Dur: 42min, Norm: 249w, VI: 1.01, Cad:91, HR:157
Tomorrow will be a day off and I will celebrate my birthday. Please leave your gifts at the door.
Is it me or was 12 minutes a LOT longer than 8 at 100%? Man alive!
@Stephen - got it. Thanks!
@Geir Ole - we don't know what an appropriate birthday gift is for a Norwegian, pickeled herrings and white wine? So, throw us some good ideas when we do the Christmas Gift exchange and you might get something fun!
@Chris - since you are in Texas like me, that cold front with the wind pushed me inside today as well.
Today I tried to be like Carl and got up at 0400 to hit the trainer at 0500. I did 2X12'@Z4 (2') with 15'wup and about 3'c.d. and hit all my zones. I then went out and did 32" @Z1 and felt way tired. Thank you RnP for the Z1 today.
Now to rest up for the run workout tomorrow.
Lynne
Hey Carl, glad to see no Timmy numbers this week
Happy Birthday Geir.
@ Lynnette-
I am trying to follow by example. It is so easy to go out and kill it and then pay for it somewhere later in the week. I am feeling really strong but the FTPs from here on out are all 15 and 20 min x 2. I remember this from last OS and don't want to dig myself in to a rut. What I am not looking forward to but kind of in a weird way are the 2:30/2:30 VO2 Max workouts. Those by far are the hardest things I have eva experienced and usually had to break them into more workable periods.
Thursday week 4 workout= 60 minutes with FTP's 2 x12 min then 80-85%.
Afterwards today brought my crippling lower body workout. Learning to love this thing.
Tomorrow brings my first stroke/technique lesson of the OS. Will be doing the OS hack with a coach for the next 16 weeks on Monday and Fridays.
Since I am a HR guy and some of you out there are also, this might be helpful. I have my magnet on the rear wheel and when I did my LTHR test for HR, I also took the AVSP. So, I use both HR and AVSPD in my workouts.
Got in my 2X10'@Z4(3') at the right AVSPD>20mph. But for the first one, couldn't get my AVHR out of the Z3 range. Then for the second, I managed to get it up in the Z4 range. For the rest of the workout I did 4X3'@Z3(2') and with warm-up and cool down, was about an hour.
Time to do some of my "body weight strength exercises" and like Carl, will feel crippling. But when you are over 50, ya just gotta knuckle under and do it!
Carl, I don't blame you for doing the swim hack. I'm taking a swim lesson this weekend over on the Big Island myself. Let us know how your swim lesson goes. Have you done a 1000 TT lately to know your starting point?
Lynne
Will put entire joule info on my blog....Have a hreat weekend all.
Did the outdoor bike option today and rode for 1:35 and worked in the bike session; 2X12'(4')@Z4 and 2X15'(2')@Z3 as part of the ride. I know that the pain cave awaits when the winter sets in - so I'm taking advantage of this great fall weather at least on the weekends!
Then, I ran 2 miles at Z2/Z3 and my splits were 8:03 and 7:04, which although was at my target HR, was faster than my current paces for those zones - looks like my "ceiling is raising" a bit.
Now to rest up for tomorrow's run workout!
Joined Joe with a Texas outdoor ride today. Too nice of a day. Pain cave is coming
2X8 at Z4 then 2x15 at Z3. Hit all numbers without going crazy, then quick 20 minute brick. Bike work is definitely easier on the open road than on the trainer.