OCT OS - Week 7: Bike & Run
For me, this week begins with a bike workout just like last Tuesday (2X20'(4')@Z4). So, in addition to gauging my progress, it is also resembles my Bike Test next week! My run after also increased a bit, so I'm going to try and be like Carl and get up "way early" to get this 1'45" in before work. 
Be sure to listen to the video/podcast on our training plan where Patrick talks about "Body Composition". Spot on as Thanksgiving looms on the horizon! 
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Definitely appreciated my beginners plan today only doing 2x15 since I suffered a bit. Starting from the couch makes sticking to the numbers hard. Cuts both ways, FTP starting numbers might have been a little low but so was overall aerobic fitness. I'm learning that crushing 2x6 and overextending my tested FTP during first week can catch up as time increases.
Was sick on Saturday so plugged the long Saturday ride in yesterday. Definitely felt it in my legs today. Even on a beautiful day, I was only able to grind out another 20 minutes after the main set. Had delusions of nice long beautiful day ride for enjoyment, but that came crashing down after set 2 of 2x15. All good though.
Nice work crew.
Up at 0400 and on the drainer at 0500. Overall - hit all my targets and did better than last Tuesday. Had to postpone the run and get to work before a big storm hit our area. I managed to run at lunch, but since this was a new routine and route, I only did 25' @Z1 and not the scheduled 40'.
But, to make up for it, I got in my 100/100 so I count today as a success!
Lynne
Slept through the morning workout from post-call fatigue from Sunday night. Frankly, it felt good to sleep in, but it then left me stressed all day hoping to get the bike done after work but before dinner and son's swim practice.
Got out of work a little early, got a short warm-up and hit the 2x20's (1.05, 1.06). I grabbed a snack and a bottle, got him to swim practice then swung over to the gym to do the run on the treadmill. Got the strides in, but cut the total time to 20 mins using the Saturday trend of 50% time "if its a brick" and I was pretty spent. Caught the end of swimming then home for dinner.
@Joe and @Carl: I applaud and am in awe at your early morning discipline. Funny, I can stay up all night and day, but getting out of bed some mornings...
@Lynnette: The double Saturday and double Tuesdays are tough. As we are coming to the end of the FTP block, the duration @ intensity has really picked up.
@Chris: I was in a similar boat, limited exercise since Vineman in July before starting and struggled just to complete the baseline tests. Your slope of measured improvement (FTP/Vdot) will be steeper than others as you are gaining both specific and overall fitness (kind of like tanking on the zero month AKT in residency and the 1,3, and 12 month tests looked soooo much better!)
#1-20 min---1.001 IF, Pnorm 220, HR 170, RPM 83
#2-20 min---0.996 IF, Pnorm 219, HR 172, 82 RPM
#3-15 min---0.856 IF, Pnorm 186, HR 162, 85 RPM
Entire WKO- 98.8 TSS, 0.932 IF, Pnorm 205, 20.02 miles, HR 166, and 82 bpm
Doing the run after the kids are off to school. 40 min EP with 5xup hill strides
@Mark - me too! My early morning discipline went out the window this morning! I was way tired and went to bed early at 2130hrs and saw the clock at 0400 and thought, "I'll just get in 30' more". Next thing I knew it was 0515. Missed morning wko and now will try and get it in after work.
Good thing too! I have lots of energy and will finally start an engineering project at work that I've been putting off. I think I can still get in the wko and get tomorrow off and not feel guilty!
Hope everyone else is fairing well and not overtraining !
Well decided to go to war this am and get the main set of the bike done for Sat wko. Running in the biggest cross country race in North America tomorrow-Living History Farms. Was a little bit of a struggle but done. 2x15 min then 1x7. IF's were .98, .97, and .99. Entire wko one hour and rode 17.14 miles. Overall IF .91. TSS 83. Plan is to ride an hour after the run tomorrow but all at .8-.85 IF. Have a great Friday team!!!!!
Starting week 9/20 on Monday and it is the FTP and VO2 Max block!!!! Time to raise the ceiling!!!
Had a great day. Started with a little over 8 mile off road cross country race and then I repeated todays wko with a friend that I had tore up already yesterday. Promised myself to stay at 90% or under. Well true dat all but the 7 minute one. More in my blog.
Interval 1:
Duration: 15:01
Work: 174 kJ
TSS: 19.4 (intensity factor 0.881)
Norm Power: 194
Min Max Avg
Power: 123 267 194 watts
Heart Rate: 129 155 149 bpm
Cadence: 77 98 86 rpm
Speed: 15.6 19.3 17.4 mph
Interval 2:
Duration: 15:01
Work: 172 kJ
TSS: 19.1 (intensity factor 0.873)
Norm Power: 192
Min Max Avg
Power: 0 327 191 watts
Heart Rate: 135 157 148 bpm
Cadence: 74 110 90 rpm
Speed: 11.9 21.1 17.4 mph
Interval 3:
Duration: 7:26
Work: 95 kJ
TSS: 13 (intensity factor 1.025)
Norm Power: 226
Min Max Avg
Power: 0 431 215 watts
Heart Rate: 125 166 150 bpm
Cadence: 39 104 84 rpm
Speed: 0 23.1 17.8 mph
Interval 4:
Duration: 7:32
Work: 82 kJ
TSS: 8.7 (intensity factor 0.831)
Norm Power: 183
Min Max Avg
Power: 0 237 182 watts
Heart Rate: 124 147 141 bpm
Cadence: 33 102 86 rpm
Speed: 4.8 18.3 17.0 mph
Interval 5:
Duration: 15:01
Work: 163 kJ
TSS: 17.3 (intensity factor 0.831)
Norm Power: 183
Min Max Avg
Power: 0 253 182 watts
Heart Rate: 125 151 141 bpm
Cadence: 38 96 85 rpm
Speed: 6.9 18.8 16.9 mph
Entire workout :
Duration: 1:21:01
Work: 827 kJ
TSS: 93.1 (intensity factor 0.835)
Norm Power: 184
VI: 1.08
Pw:HR: -0.51%
Pa:HR: 2.39%
Distance: 22.157 mi
Elevation Gain: 0 ft
Elevation Loss: 69 ft
Grade: -0.1 % (-72 ft)
Min Max Avg
Power: 0 431 170 watts
Heart Rate: 89 166 141 bpm
Cadence: 30 119 84 rpm
Speed: 0 23.1 16.4 mph
Pace 2:36 0:00 3:40 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 1175 1248 1218 ft
Crank Torque: 0 529 170 lb-in
Temperature: 77 82.4 80.4 Fahrenheit
Now to rest up tomorrow for next Monday's test!
So today's wk 7 Int was 2X10 and 1X5 Z4 and then 2X15 Z3. IF 0.98, 0.99, 0.99, 0.83, 0.85. Did the Z2/Z3 as brick option to get it done. Recover tomorrow and test Monday
Lynne