Little bit of VO2 work for me today. I was more interested in going a little longer than a little harder, i.e., 3 min spurts at 115% was going to be more important than 1 min at 120%. In reality, it was pretty hard today and not my best work out.
3 min 304 3 min 307 3 min 304
Foolishly tried to bump it up for the last of 4 and couldn't hold it, so:
1.5 min 344 (wasn't looking at PM...just dying...and died) 1.5 min 347 figured I had to try to match it. Not pretty, but ok.
Tested FTP 257 a month ago, but probably in low 260s now.
90’ minute bike this morning. Friday off made a huge difference. 30’ Z3 block (mental 6 pack session) at the end after 33 total minutes of Z4 time. I will run in the afternoon.
Drilled mine this morning. Felt really good, so ended up crunching 90 minutes into 80 minutes by reducing the warmup and the rest intervals. Didn't feel like I was reaching much, so hopefully didn't put myself in a hole:
WU - 10' 15' @ 92% 1' recovery (decided to do the 1st 85%er as part of the warmup) 20' @ 106% 2' recovery 10' @ 106% 2' recovery 5' @ 110% no recovery 15' @ 96% DONE!
Total: 1:21:04 @ 92%
Time to eat breakfast, watch son fencing, go to a play, then do the run. Have a great day everyone!
sat bike done - 3x10 @Z4 + 2x12 @ Z3 + 25' brick run - had my 30 yr old nephew along for the wko today - he's a competitive clydesdale - he was using RPE and working hard - he's coming along for the run tomorrow - his paces about 15 sec faster than me - just finished a short rest on the couch - now time to take the dog for a walk
thurs bike done but to busy to checkin here - thankfully fri was rest day
Great work guys! Hearing about how many of you guys are just KILLING these intervals always inspires me to push harder!!
For me, 2 x 15' @ 98% and 100% then 5' @ 102%. Did the 2 x 15' @ 83% and 85%. Bricked the run on the tm at prescribed paces. Gotta say, I worked hard to hit these targets!! Mile repeats tomorrow will be... Interesting.
No bike today. Easy 5 mi run this morning then drove over to Universal Studios to earn SAUs. Standing in line now fot the cat in the hat ride. A man's got to do what a man's got to do!
I nominate Bill for the week 5 "Crushing It' award on the bike. Nothing other than peer recognition, perhaps a beer at Lake Placid. I can't remember if you are going back in 2012.
@ Paul H - you have to earn those SAU's
This was a breakthrough workout in the OS for me and by far my best effort so far. I had to hold back to not go too crazy on the IF given the difficult efforts earlier this week and last.
I have been so busy in my new job that I have been neglecting the forum. I have been getting in my training though and I am very pleasd with where things are at.
One thing I tried today was to start with one df the 85% sets and then do the 3x10 at 95% and then back to the 85% set. That really worked for me. I remember a thread last year where us "older" athletes just need more time to warm up.
For my 3x10 at 95% I was very pleased with avg power of 243, 244, and then 259 W. this with an FTP of 235.
And then I went out and crushed the run.
And then I took a nap. Gotta love "lazy" Saturday's.
Ended up with not running Wednesday, then the kids wouldn't go to bed on Thursday, so I bumped the Thursday ride to Friday and then got the Saturday ride done tonight. All I can say is that my legs are cooked from the 2 x 12' @ 101%, and then the 2 x 15' @ 101% both, then 1 x 5' @ 102%, then 2 x 15' @ 87% (both). The mental part of the 85% hit me as I started at 8 pm. I thought several times that only 1 set of 85% was enough as I wanted to sit on the couch and drink a beer, but I convinced myself that if I finished I could have 3 or 4.....ahhh motivation.
I have been so busy in my new job that I have been neglecting the forum. I have been getting in my training though and I am very pleasd with where things are at.
One thing I tried today was to start with one df the 85% sets and then do the 3x10 at 95% and then back to the 85% set. That really worked for me. I remember a thread last year where us "older" athletes just need more time to warm up.
For my 3x10 at 95% I was very pleased with avg power of 243, 244, and then 259 W. this with an FTP of 235.
And then I went out and crushed the run.
And then I took a nap. Gotta love "lazy" Saturday's.
I've been throwing 1 of the 15'@85% to the front too. Seems to help me get warmed up, plus it's a carrot knowing there's only 1x15' once you finish the FT intervals.
@Gordon - award accepted...we'll see how the 3x1 mile @ z4 goes in the morning on the snowy track.
Very nice work everyone!! 25% done...15 weeks to go!
Felt very strong on the bike yesterday. Did the first 15 at Low Zone 3. 3x10 with the first 2 intervals rights at FTP and then blew out the legs on the last one and ended at FTP+15 watts. Did the Z3 2x12 as the first one at the top of the Zone 3 and the second pushing into Z4. Hopefully indicative of big bump coming on next test.
First mis-fire of the OS. Only had enough time for 60 minutes on the bike today, and no time for a run. Got the 3 x 10' intervals done but that was about it.
Comments
good work on the bike sessions all!
3 min 304
3 min 307
3 min 304
Foolishly tried to bump it up for the last of 4 and couldn't hold it, so:
1.5 min 344 (wasn't looking at PM...just dying...and died)
1.5 min 347 figured I had to try to match it. Not pretty, but ok.
Tested FTP 257 a month ago, but probably in low 260s now.
3x10 @ 171, 175, 177. It's progress...
Lame (even for me) in the 2x12' @z3 but hung in there to get teh work done.
off for my MRI to see why my foot hurts when I run. Hopefully, I can get that fixed and get back on the run plan.
Enjoy your workouts today...
http://connect.garmin.com/activity/132365235
WU - 10'
15' @ 92% 1' recovery (decided to do the 1st 85%er as part of the warmup)
20' @ 106% 2' recovery
10' @ 106% 2' recovery
5' @ 110% no recovery
15' @ 96% DONE!
Total: 1:21:04 @ 92%
Time to eat breakfast, watch son fencing, go to a play, then do the run. Have a great day everyone!
12' x 2 (4') was 1.02/0.99 followed by
15' x 2 (2') was 0.89/0.92
thurs bike done but to busy to checkin here - thankfully fri was rest day
Great work guys! Hearing about how many of you guys are just KILLING these intervals always inspires me to push harder!!
For me, 2 x 15' @ 98% and 100% then 5' @ 102%. Did the 2 x 15' @ 83% and 85%. Bricked the run on the tm at prescribed paces. Gotta say, I worked hard to hit these targets!! Mile repeats tomorrow will be... Interesting.
Nice work everyone on the Saturday workouts.
I nominate Bill for the week 5 "Crushing It' award on the bike. Nothing other than peer recognition, perhaps a beer at Lake Placid. I can't remember if you are going back in 2012.
@ Paul H - you have to earn those SAU's
This was a breakthrough workout in the OS for me and by far my best effort so far. I had to hold back to not go too crazy on the IF given the difficult efforts earlier this week and last.
2X12 @ 1.01 & 1.02
1X15 & 1X18 @ .86 & .87
Gordon
6' 279
6' 279
6' 283
6' 282
6' 281
20' 225
20' 226
15' 239
Total 235 NP, 2:01
Playing with increasing the FTP numbers a bit. 257 probably a bit low.
One thing I tried today was to start with one df the 85% sets and then do the 3x10 at 95% and then back to the 85% set. That really worked for me. I remember a thread last year where us "older" athletes just need more time to warm up.
For my 3x10 at 95% I was very pleased with avg power of 243, 244, and then 259 W. this with an FTP of 235.
And then I went out and crushed the run.
And then I took a nap. Gotta love "lazy" Saturday's.
I've been throwing 1 of the 15'@85% to the front too. Seems to help me get warmed up, plus it's a carrot knowing there's only 1x15' once you finish the FT intervals.
@Gordon - award accepted...we'll see how the 3x1 mile @ z4 goes in the morning on the snowy track.
Very nice work everyone!! 25% done...15 weeks to go!
3x10 @ 102%; 104%; 102% all at cadence of 87
plus 1x25' @ 178 - 90%
Total ride 80' @ 178 (.905)
http://connect.garmin.com/activity/132491766
Brick run with 5' WU then 15' @ Z2 and 15' @ Z3
total run 35' @ 7:50 ~ 4.5 miles
http://connect.garmin.com/activity/132491771
First mis-fire of the OS. Only had enough time for 60 minutes on the bike today, and no time for a run. Got the 3 x 10' intervals done but that was about it.