Oct OS week 5 bike and run
Don't forget to listen coaches weekly updates!!!! Enjoy the week. Remember each week is a build in progression. Also remember if you miss a workout to let it go. Don't try and make it up cause you are setting yourself up for a possible injury and will wear yourself out.
Enjoy
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Lynne
Moved the last of the big stuff from the old house to the new so I missed the bike last weekend. Not sure how many alternative TSS points I picked up moving giant pots, dining set and washer/dryer. Sure felt like alot.
Took out my frustration on missing vineman reg today (had to help a colleague with an airway issue halfway through the reg process) and settling on a waitlist position with a great bike workout. Actually felt pretty good with the 2x15' (1.05 1.08) and feeling like I'm making some progress.
Had to make a few adjustments, but it's working out well. I don't have the TV/DVD anymore so I've been using the iPad for background entertainment. I'm getting a bit sick of the Warren Miller movies on Netflix and I may tote the laptop out there for some Hulu variety next time. The trainer tire I ordered came yesterday so now I have a dedicated wheel/skewer for the trainer making converting much easier.
Are you recovering from last weekend's race okay?
As for that other thing, an older, wiser former colleague recently pointed out that the relationship between partners in a group is nearly (if not more) as sacred as marriage. When they need help, you drop everything and go. Would you agree Lynnette?
It was the hardest for me, too, today! I probably should've done what you did and broken it up. I struggled through the 2x12's but I for sure wasn't near the HR I should've been at. Oh well, day off tomorrow, then I'll try again on Saturday! :-)
Like Kori, I pushed all the way through the sets today. I ended up my 2 X 12'(3') @ Z4 with my AVHR for the first one at the top of Z3 and the second one squarely in Z4. Although I was pushing it at the right speed (back wheel has magnet), it was cold in my pain cave (aka garage) which certainly made a difference.
@Mark - think today I finally felt like I've recovered. After tomorrow's day off, I should be okay. Exactly what RnP said in the Wiki about recovery.
Rain started about 25 mins into the ride today, just before I started the intervals. Slogged through and got good numbers (although "Timmy" was sitting on my wheel pushing me!). By the time I got home I was soaked and freezing. Hot chocolate+hot shower=big smile!
Nice work!!!!!
Mark- So true! Be there for your partners and you can count on them being their for you particularly when it's potentially a life on the line. Are you an anesthesiologist? Since you didn't get into Vineman although you probably will, you could come do HI 70.3
Workout tonight brought to you via the 2009 Ironman WC DVD. My thoughts on finishing watching it(for probably the 6th-8th time and yes I was also at the race watching and working in the med tent): I can do that and I want to do that. Week 5 Int 3X8 min IF 1.005, 0.995, 0.995 and then 10" at 0.83 to round out the hour. Certainly nailed consistent on those intervals.
Lynne
@lynnette: yes. I switched after three years of general surgery (I told them I was leaving at the beginning of the 3rd year and, being the good surgical resident, told them I'd be happy to finish out the year) and its been great.
Its funny you mentioned HI 70.3. I was groaning to some of my friends and they all suggested I join them for that race. I'm #13 on the waitlist, so I'm feeling pretty good.
Spot on on your workout!
@Mark - Shout out to fellow gas passer
@lynette - The Hawaii 70.3 is going to be my first triathlon (hopefully). Vacationed there with one of my partners and his family and watched him do the race last June and got motivated. Was blown away by the dedication of the athletes and their support from families, friends, etc. Good motivation to get my rear off couch. Literally going from couch to 70.3.
@Chris: There was a time during my general surgery years that I was going to be a colo-rectal surgeon. I went from the "rear admiral" to the gas passer. I'll PM you.
FTP #1-12 min, .993
FTP #2-12 min, 1.002
FTP #3-6 min, 1.022
Then 15 min x2 at .8-.85
#1-.82
#2-.88
Overall WKO
.874 Intensity
950 Cals
24.734 miles
149 BPM
82 RPM
79 degrees in the basement-yep it was hotter than hell
Geek #'s are all in my blog....8/10 for this workout felt great....12 mile Marthon hack run in am.
Good job Carl. 79 degrees probably resulted in some nice puddles. Hotter than hell its not though, just status quo for me. Big Island lava fields, that's hotter than hell upper 80s no shade with the lava and asphalt radiating the heat. Yes that's hot and conditions for Hawaii 70.3 in addition to that other little race in Oct.
Lynne
@Chris - from couch to 70.3 is amazing. I can only imagine your learning curve!
Although it was 43 degress here in sunny southern Texas, I biked outside in honor of our IMFL team members. I did roughly what the wko said and ended up with 52 miles in with a lot of Z3 thrown in. I think I'll keep the outdoor option as long as I can. I ran only 2 miles @Z2/3 instead of the scheduled 25' and thought it was certainly enough for today. I'll pay for that extra biking tomorrow I am sure.
Time to rest up and watch LSU beat Bama and get ready for tomorrow's run wko!