NOS Week 4 Bike Sessions
Hit the minimum MSs this morning before taking the rug rats to school.
2x12 at 243 (1 IF) and 244 (1 IF). No C/D or Z3.
Seems interesting to get a 15 minute run assignment, but will dutifully hit it this afternoon. Good luck with Week 4 everyone.
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No way I would have held that intensity 4 weeks ago. I'm looking forward to the next test!
18' WU
1x20'@102% (just keep going) (4')
1x10'@103% (4')
5' @ 90%
Run over lunch! Have fun everyone!
got it done
15' w/u
2x12 @ IF 1.00 and .99 w/ (4')
10' Z3 and out
overall workout IF of .904
doing tomorrow's run this afternoon, then today's in the AM, as am "testing" during Thursday's Turkey Trot, just to see if the competition pumps me up to get some new zones !
First interval started great and had to hold back. 2nd interval started much harder but got better after a minute or two. Might have spun the legs too easy (low cadence) during rest interval.
13' W/up
2x12' (4') @ 214/213 (1.015/1.011)
10' @ 172 (.825)
51:13 - 191 NP (.907) for 69.1 TSS
Have a great day all!
Strong work guys!
.99 IF on both of the 2 X 15s - still struggling here a bit after the news of Chris.....
@Bill - nice job with the longer interval looks like you will be seeing a nice bump.
@ ;Shaughn - Way to push through and get the workout done.
@ Coach P - 105% for both, that's crushing it.
2X10's both at .99 and they felt hard especially the last minute of the second one.
1X5 .83 still recovering I guess as I needed another break mentally
2X7 .84
Gordon
i was awol over the weekend - deer camp - skipped sat b/r (bad boy) but got the run on sun - outside in some horrific wind mostly RPE on the way out and cruising on the way back - legs were buzzing all afternoon as i trudged up/down hills @ camp
getting ready for turkey trot thur a.m.
happy turkey day to all
First workout since Thursday and I felt it! 2 x 15' @ 98% and 100%. Then a brick'd run immediately after. Ouch. But glad to get going again. I realized that 2 x 15' is frighteningly close to 2 x 20'.... How did we get back here so soon?
Best to all on the EN team thru this difficult time. I'm too new to have known Chris, but he sure sounds like he touched many of the people here.
Run today- have the WingDing 5K Thursday, so did my hard run this morning. I ran my tried and true 10-5-3-2-1 fartlek workout that I've been using for 30 years. It is simply 10 mins easy running, 10 hard; 5 easy - 5 hard, 3 easy - 3 hard, 2 easy - 2 hard, 1 easy - 1 hard, then 3 mins jog. That's 45 mins. I opened up with a 9:25 first mile as I jogged to 10 mins, but ended up with 5.43 miles in 45 mins for a 8:18 average pace. The goal is to try and run each hard leg faster so you are recruiting the fast twitch muscles when you are most tired.
Biked on the trainer tonight w 3x1min Z3, 2 x 15min Z4 and 1x10 min Z3. I found the IFF for the entire workout - only .804 w TSS = 65. I guess that's cause my easy is really EASY. Same with running - make the hard, hard, and the easy, easy! Easy running means "bag on the head" because you don't want anyone to know it's you shuffling like a one legged penguin. But I guess I should be hitting the interval button on my Joule to get the IFF for the Z4 portions. Is that what you guys are doing? Anyway, tonight's workout was to "Crouching Tiger, Hidden Dragon". Now if I could just learn to run on the air like those guys, then watch out!
15' at 1.01
15' at 1.03
10' at 1.00
15' at 0.86
Total, 85 min at 0.91, 112 TSS
@Paul - you're 100% right that the rest intervals drop the overall IF. And I think you're totally in the fight. Get the work done. If you need to ride at virtually zero power during the rests, so be it. It'll "kill" the overall IF, but that's not the point!
17' @ 8:45 - no strides
WU 10; 2x12(4) @ 201 (1.022); 198 (1.003)
Total bike 43' @ 176 (.891)
Need some sleep....
Happy Turkeyday everyone! Eat smart.
Got my 2 x 12's done on the bike, headed out to run an hour or so later and discovered it was blowing a gale outside. My normal hill run was covered with falling limbs, so I headed to a bridge to do the hill strides.
WU 10'
2x12 (3) @ 100% and 101%
Now it's time to try and fit all the junk in the car for the trip to the lake. Look for the online video of me and my son preparing the famous boneless cajun turducken!
I did bring my bike with me and am looking forward to a reprieve from the pain cave! Have a tour of the north fork of Long Island with my bother planned. Forecast is for sun and high 50's. Happy Thanksgiving everyone!!
2x12 @ 240 and 244
~7 minutes at 198 to finish available time
After reading all the threads and wiki posts on body comp and weight management, I downloaded the LiveStrong "My Plate" app and am starting to track/monitor my calorie intake. Funny how tracking something causes an immediate change in behavior. I guess that's the entire point. Have a happy holiday everyone!!!
@Roy, I am with you, never had issues with body weight (i am veggi since 18y) but I started really to gain now 2kg since the start on NOS, I need start limit the damage and read the bodyComp stuff. Never dreamed of this.
Well at least I got my wko in, still travelling a lot, hence I focus to get 3 bikes and 3 runs and 2 rest days in each week.
Tuesday Bike on Gym Ergo Bike...whatever,
WU 15' -shorten the warm-up in 2' (80/85/90%) (1)
2x12 ' Z3/Z4 HR / RPE (4' very easy)
+ 15' Run on Treadmile Z1/2 + 3x30' Hill strides
Wednesday (at home)
WU 15' - like the shorter version of the WU
2x12' 239,3W / 248,9W (4' rest)
Actually 2nd time felt more easier the first, focused on getting slowly cadence from 85-105 with in each interval.
Thurdsay, Run-Fun, while you enjoy turkey with your loved ones, enjoy !!!!
WU 10'
2x12(3) @ 205(1.042); 203(1.031)
+ 20' @ 177 (0.9)
Total 63' @ 179 (0.911)
Then bricked the MS of todays run 32:39 with 2x1 @ z4
Happy Turkeyday! Hope everyone has the time and focus to really enjoy the time with family.
Early morning trainer ride. 2 x 12' @ 100% and 99%. Then 10' @ 83%.
Happy thanksgiving to my American teammates! Have a wonderful holiday
Trainer ride is done and in the oven with the turkey! 2 x 12' Couldn't find my HR monitor and I don't have power, but I was sweating buckets even down in the freezing basement so I'll call that one a success.
@Jenn and Robin - You animals getting it done on Thanksgiving day!!! NICE!
Nice job getting the workouts done and for those in the US on the start of a long weekend. Of course there was probably some football watching today as well, but you can do that on the trainer right? To the US OS'er enjoy your Thankgiving weekend with your families.
@ Shaughn that's definitely a strong ride over .91 IF
I pushed today's ride to Friday with some more bad news the passing of my Grandfather at the age of 90 this morning. He had been battling Cancer for some time now. I honestly feel bad posting this as we really need some positive mojo given recent events.
I've got the trainer set up for a 6am ride tomorrow.
Gordon
@ Nemo----do your best given what life throws at you. Remember that a November workout week is not going to make or break you (although I've heard it could be the difference between a 15 hour IM and a sub 10
2x12 @ 243 (1 IF) and 246 (1.06 IF)
2X15 @ 204 (0.84 IF) and 202 (0.83 IF)
Hitting the run this afternoon. Hope everyone is having a great weekend with their family.
did yesterday's bike today since I did turkey trot yesterday. Decided to go outside and did the 2X 12 @ 279 and 280 (IF 1.028 and 1.03); then did 15 @ 240 for total IF of 0.926; including the 12 minute warmup
felt great to ride outside.
Got in the bike
2X10 229 & 230 both 1.0 then 5' at .83 as my brother called and I had to shut it down.
Probably a good thing as the FTP stuff has been killing me. I'm finding I can do it just the 85% stuff after is killer. I'll need to dig deep to do a 2X15 @85 tomorrow as I have back to back bike rides.
There's no way that I want to swap workouts as my wife has planned a gathering for my 40th birthday. I'm officially in the 40-44 category on December 6th, of course I was there all this year according to WTC.
Gordon