Oct OS - Week 4: Bike & Brick
Hope everyone enjoyed that Monday off! For those that are doing the Swimming hack, maybe a "Swim Thread"?
I'm working on my "Pain Cave" this week to make it more bearable! Thank goodness it's only a hour during the week!
0
Comments
Another beautiful day here in Iowa so I decided to knock my Tuesday workout today after my lower body workout.
FTP's were 15 min x 2 ( I am in the Advanced week 5)
#1 Interval 1:
Duration: 15:02
Work: 229 kJ
TSS: 28 (intensity factor 1.058)
Norm Power: 254
VI: 1
Distance: 6.175 mi
Min Max Avg
Power: 0 449 254 watts
Cadence: 66 186 95 rpm
Speed: 15.5 40 24.6 mph
Interval 2:
Duration: 15:01
Work: 199 kJ
TSS: 23.7 (intensity factor 1.031)
Norm Power: 247
VI: 1
Distance: 6.141 mi
Min Max Avg
Power: 0 339 248 watts
Cadence: 42 147 94 rpm
Speed: 16.7 38 27.5 mph -Love the wind
Pace 1:35 3:35 2:11 min/mi
Entire workout:
Duration: 1:43:49
Work: 1236 kJ
TSS: 134.5 (intensity factor 0.89)
Norm Power: 214
VI: 1.08
Distance: 35.567 mi
Min Max Avg
Power: 0 449 199 watts
Cadence: 31 201 90 rpm
Speed: 0 40 20.5 mph
Pace 1:30 0:00 2:56 min/mi
Hub Torque: 0 27 7 lb-in
Altitude: 643 863 772 ft
Crank Torque: 0 790 187 lb-in
Temperature: 69.8 77 72.9 Fahrenheit
Loved it
@Joe
Pain cave comfort is essential! I had it all dialed in w fans, music, TV/video - then we moved. I'm now slowly in the process of carving out my corner of the garage and recreating it as much of my riding is early morning before work. As dreary as indoor bike workouts are, for me it makes it very easy to hit the intervals. Also, like "no crying in baseball" there's no coasting on the trainer - if you are on for an hour, you are working for an hour!
@Mark - you got that right! I've exiled my car permanently outside and the other half is basically pain cave. I've got two fans, all my medals and trophies, IM posters, bike & trainer, and a radio. I've got beer on a shelf that I remind myself what the reward is at the end of the day.
This week I'm doing the short course week #20 (out of 20) as a taper for my last race of the season. It is very similar to this week's workout. I felt a bit "toasted", so I went and got a 1 hour massage and then epsom salt bath tonight to help me rebound.
Sounds like everyone is enjoying this good weather! See you all tomorrow after the run workout.
Overall IF 0.91!! I'll take it for a drainer workout.
Entire wo in my blog
Since I am still on the SC week #20, I only did a short bike wko today and felt some of my mojo come back. Felt stronger and hit my targets - 3X1'(1') @Z4 and 3X4'(4')@Z4 with warm up and down a total of 45'.
Guess the OS is finally catching up with me and a Friday off is what I need!
Lynne