got my 2x10 @ Z4 - legs were barking on the 2nd set - skipped the Z3 stuff (time crunch) - then on the dreadmill for 20' of Z1 - shower & out the door - wifey informed me today i have to get some blood work for a physical so no breakfast for a couple hours - ouch - that tall glass of chocolate milk is sitting just out of reach
got my 2x10 @ Z4 - legs were barking on the 2nd set - skipped the Z3 stuff (time crunch) - then on the dreadmill for 20' of Z1 - shower & out the door - wifey informed me today i have to get some blood work for a physical so no breakfast for a couple hours - ouch - that tall glass of chocolate milk is sitting just out of reach
2 x 12' at 1.00 and 1.01 of my new guesstimated FTP. Time constraints made me choose between extra z3 work or to brick the run. I opted for run. Was kinda worried if the legs would come around as they were pretty much like lead all day yesterday, but they came around and did just fine.
thanks, actually I use a trainer program for the Watts, I just need to keep the cadance up
Buzzed ...no worries ... I do not feel fatique at all ... i actually think I do a bit to little on the bike ... I keep cutting the ABP/Z3 stuff down due to time issues and the Sat 2ndRun for the same reason ... but i feel that my legs were working right after the WO and after streching them I can sleep very well.
Last night I noticed my legs were still pretty sore from the weekend, and was wondering how today's workout would go. Got on the bike early AM, and about 3 minutes into the warmup I was thinking that this was going to be tough one. And I was right!
Did a warm up, then 2 x 12' @ 100%, and 1 x 15' @ 85%. The last 6 minutes at 100% was very, very, very hard. But got it done. Have not downloaded the data yet but I'm pretty sure my power was on target. Then had a great, relaxing 30' EP run around the neighborhood. That is the best part of these workouts.
Oh my, I'm so behind!! With the travel last week and lots of volunteer duties this weekend, I missed out on a lot of the bike work. So I did 3x6 today to try and bridge the gap a little.
I'm happy to say, I felt great during today's workout. With my PT CPU back at Cycleops for replacement, I'm using the Expresso bike (with super-cool video game) for the workouts.
Held 102% and 101% for the intervals plus another 10min at 85%. I'm really focused on holding 90 cadence, since I tend to drop down to 80, and I was able to hold 90 thoughout the workout.
Disclaimer: I'm a day late reporting my bike. My Garmin froze and I had to wait for the battey to die so that it would reset. Anywho, from Monday's ride and run:
Total time 50 minutes 2 x 10 @ 243 (1.0 IF) and 239 (0.99 IF) 10 minutes @ 205 (0.85 IF)
Ran 30 min at z1 at lunch. Done and done. Looks like everyone is getting some good work in. Keep after it!
Bike intervals done while multi-tasking. Watched movie in French with daughter who is studying the language. Forget homeschooling, enter bikeschooling. Then the intervals started and the bike was schooling me instead, LOL.
Off to drop the kids at various stuff and go for the run...
Interesting to see so many folks with FTP test cadence under 90. I am solid at 93-95 and find that even my easy rides are in the 90's and occasionally 100-105.
Anything much under 85 feels like I am just grinding...
One thing that helped me get to higher cadence is the spin-ups mentioned in the plan -- getting up to 120+ (or until your butt is bouncing) and holding for 20-30 ".
For me it's all about how many watts I can put on the back wheel and how efficiently I can do that. Whether it's 85 or 95 cadence, I am not too concerned as long as I get the power to the back wheel, as long as I hit that Z4 interval....................I think cadence is an individual thing with some pros turning well above 90 while others out there are very competitve in the mid 80 range as well......
2 x 12 @ Z4 + 1 x 8 @ Z3 early this morning on indoor trainer (w power). 7 mile run tonight outdoors with 3 x 20 sec pick-ups. Humidity coming back in...completely soaked. If it continues climbing tomorrow, I may have to pit for a drink after the second of the 3x1 mile.
No bike for me this evening as we found out my father in law has cancer. So spent some extra time with my wife. By the time she was ready for a bath I realized that my power tap was dead and I can't find my spare batteries.
In the whole scheme of things the rides not important and I can get it in tomorrow after work as I'm only biking right now anyway. Nice job starting week 3.
We had some bad new this week too, Liz, Carole's niece was hospitalized with a blood clot from her calf to above her pelvis. She is only 17. The immediate crisis has been averted but her life will not be the same.
Oh Gordon, that's some heavy stuff to deal with. Being there to support your wife is absolutely the right thing and will be hitting you with more than enough stress right now.
Steve- that's pretty scary for a kid so young! Do they have any idea what would have caused it?
@Steve - Thanks and my thoughts and best wishes to your family as well
@Nemo - Thanks for the kind words, the stress level showed in today's workout for sure.
First ride of the week done. I'm still in week 2 intermediate plan so only 2X8's. They were tuff but I got them in .99 & 1.0. I followed that up with 11 minutes (5&6 minutes) at.83 & .84. Total time of 40'.
I'm planning on hitting the treadmill tomorrow along with my regular leg weights for the knee. We will see how that goes.
@Gordon, that is really awful news. You definitely made the right call. This kinda stuff really puts it all into perspective, doesn't it. When I am suffering on the bike run or whatever, I often think about how lucky i am (we all are) to be healthy enough to do this to ourselves....Best wishes to your family.
@steve, wow, at 17?? Again, such a reminder to be grateful for what we have. Hope she recovers quickly.
[Not to wanting to hyjack the thread but want to share something that makes me apreciate my health more than ever]
What I do know about Liz's condition is they believe it is factor V Leiden thrombophilia. As I understand it, it is an inherited clotting dissorder and she will be at risk for all kinds of issues throughout her life. They will be testing her brother to see if he has the condition too.
Carole (wife and ICU RN) went to Vermont on Saturday for medical and moral support. Glad she has the flexibility to do that. Cynthia (Liz's mother) was a mess emotionally but with Carole's support and ability to understand the medical issues, things are getting better.
Liz is on anticoagulants (forget which) and antibiotics and seems to be stable and improving. Pain has subsided and so has the swelling and redness in her leg. They put in 2 stents and also inserted a filter - I think just below the superior vena cava.
I think we - as athletes should take a few minutes to reflect on how forturnate we are to be healthy enough to persue a vigorous lifestyle. Liz, an avid soccer, baseball, x-c skier etc, was devastated to find out that her ambition of college sports have been curtailed.
It seems that the only day we have is today. Tomorrow may not what we were hoping it to be.....
@ Steve - very sobering reminder to us thx - i hope things workout well for you/your family
got my wko stuff done 2x10 @ Z4 + 1x10 @ Z3 - legs are feeling it - especially after the run fest yesterday - these early a.m. wko's are working out well so far - all pumped up and ready to rock when i get to work
today i have customers from Chile visiting - that means a late dinner 9 ish (: (: - thankfully friday is a rest day
Comments
int1 240
int2 250
no time for abp
legs feel a bit buzzed but i am not tired
will do tomorrow core/flex work and second run
That buzzed feeling but not tired? It's early stages of fatigue - pay attention to it. Intensity fatigue is very different than volume fatigue. Take a second look at this http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7495/afpg/2/afpg/2/Default.aspx
@ SS i hear ya
@ SS i hear ya
1x15'@103% (4')
1x9'@102% (4')
1x10'@87% (1')
1x7'@87%
Felt pretty good. Not sure whether I'll get the run done this morning or this evening. Have fun everyone!
13' w/u
1x10' @ .988 (3')
1x10' @ 1.00
12' @ .803
48:25 @ .87 - 60.4 TSS
Will run tonight to shake out the legs...
got ur done
1x10 w/u
5x30:30 spin ups for additional w/u
2x10 @ 1.00 and 1.01 IF w (3) {second one was very hard from 5min on)
no time for 85%
will do the run at lunch.
You guys are amazing! ...........all "Getting it Done!" This morning!!
TSS: 76.1 (intensity factor 0.876)
2 x 12' at 1.00 and 1.01 of my new guesstimated FTP. Time constraints made me choose between extra z3 work or to brick the run. I opted for run. Was kinda worried if the legs would come around as they were pretty much like lead all day yesterday, but they came around and did just fine.
@steve,
thanks, actually I use a trainer program for the Watts, I just need to keep the cadance up
Buzzed ...no worries ... I do not feel fatique at all ... i actually think I do a bit to little on the bike ... I keep cutting the ABP/Z3 stuff down due to time issues and the Sat 2ndRun for the same reason ... but i feel that my legs were working right after the WO and after streching them I can sleep very well.
Good luck with your one today!
Did a warm up, then 2 x 12' @ 100%, and 1 x 15' @ 85%. The last 6 minutes at 100% was very, very, very hard. But got it done. Have not downloaded the data yet but I'm pretty sure my power was on target. Then had a great, relaxing 30' EP run around the neighborhood. That is the best part of these workouts.
Good luck everyone!
Held 102% and 101% for the intervals plus another 10min at 85%.
I'm really focused on holding 90 cadence, since I tend to drop down to 80, and I was able to hold 90 thoughout the workout.
No running while I let my foot/ankle heal.
Total time 50 minutes
2 x 10 @ 243 (1.0 IF) and 239 (0.99 IF)
10 minutes @ 205 (0.85 IF)
Ran 30 min at z1 at lunch. Done and done.
Looks like everyone is getting some good work in. Keep after it!
Bike intervals done while multi-tasking. Watched movie in French with daughter who is studying the language. Forget homeschooling, enter bikeschooling. Then the intervals started and the bike was schooling me instead, LOL.
Off to drop the kids at various stuff and go for the run...
Anything much under 85 feels like I am just grinding...
One thing that helped me get to higher cadence is the spin-ups mentioned in the plan -- getting up to 120+ (or until your butt is bouncing) and holding for 20-30 ".
For me it's all about how many watts I can put on the back wheel and how efficiently I can do that. Whether it's 85 or 95 cadence, I am not too concerned as long as I get the power to the back wheel, as long as I hit that Z4 interval....................I think cadence is an individual thing with some pros turning well above 90 while others out there are very competitve in the mid 80 range as well......
Run first to get the blood flowing. Put up 34' @ 8:48 ~ 3.9 - included 3 longish strides ~45"
Run at http://connect.garmin.com/activity/128985030
Bike 62' @ 173 (.88)
2x10 (3) @ 102%, 101%
25' @ 87%
Bike at http://connect.garmin.com/activity/128985038
No bike for me this evening as we found out my father in law has cancer. So spent some extra time with my wife. By the time she was ready for a bath I realized that my power tap was dead and I can't find my spare batteries.
In the whole scheme of things the rides not important and I can get it in tomorrow after work as I'm only biking right now anyway. Nice job starting week 3.
Gordon
We had some bad new this week too, Liz, Carole's niece was hospitalized with a blood clot from her calf to above her pelvis. She is only 17. The immediate crisis has been averted but her life will not be the same.
All the best your fater-in-law and family.
Steven
Int 1: 217
Int 2: 214
Whole workout at 191 watts, IF=.92
Steve- that's pretty scary for a kid so young! Do they have any idea what would have caused it?
2x10 @ 237 and 239.
Love the EN mentality. In and out, ROI! Keep hitting it hard everyone.
@Steve - Thanks and my thoughts and best wishes to your family as well
@Nemo - Thanks for the kind words, the stress level showed in today's workout for sure.
First ride of the week done. I'm still in week 2 intermediate plan so only 2X8's. They were tuff but I got them in .99 & 1.0. I followed that up with 11 minutes (5&6 minutes) at.83 & .84. Total time of 40'.
I'm planning on hitting the treadmill tomorrow along with my regular leg weights for the knee. We will see how that goes.
Gordon
@Gordon, that is really awful news. You definitely made the right call. This kinda stuff really puts it all into perspective, doesn't it. When I am suffering on the bike run or whatever, I often think about how lucky i am (we all are) to be healthy enough to do this to ourselves....Best wishes to your family.
@steve, wow, at 17?? Again, such a reminder to be grateful for what we have. Hope she recovers quickly.
What I do know about Liz's condition is they believe it is factor V Leiden thrombophilia. As I understand it, it is an inherited clotting dissorder and she will be at risk for all kinds of issues throughout her life. They will be testing her brother to see if he has the condition too.
Carole (wife and ICU RN) went to Vermont on Saturday for medical and moral support. Glad she has the flexibility to do that. Cynthia (Liz's mother) was a mess emotionally but with Carole's support and ability to understand the medical issues, things are getting better.
Liz is on anticoagulants (forget which) and antibiotics and seems to be stable and improving. Pain has subsided and so has the swelling and redness in her leg. They put in 2 stents and also inserted a filter - I think just below the superior vena cava.
I think we - as athletes should take a few minutes to reflect on how forturnate we are to be healthy enough to persue a vigorous lifestyle. Liz, an avid soccer, baseball, x-c skier etc, was devastated to find out that her ambition of college sports have been curtailed.
It seems that the only day we have is today. Tomorrow may not what we were hoping it to be.....
got my wko stuff done 2x10 @ Z4 + 1x10 @ Z3 - legs are feeling it - especially after the run fest yesterday - these early a.m. wko's are working out well so far - all pumped up and ready to rock when i get to work
today i have customers from Chile visiting - that means a late dinner 9 ish (: (: - thankfully friday is a rest day