OCT OS..Week of 12/26/11...Bike and Run
Good morning OCT crew....This is week 14/20 for me so yesterday was to be a test day for me but I tested last week so swam and did my vDOT. Numbers are under the swim and run.
This am the crew wanted to hit it so we made up our own...since we are self coached this is what we decided......
- 5x2 min at 120% of FTP- 316~1.31, 312~1.29, 311~1.29, 306~1.26, and 310~1.28
- 20 min @ .86
- 14 min @ .86
- 5 min @ 1.069
- 5 min at .92
If you are interested the entire breakdown is here: http://dmfd416.blogspot.com/
Entire workout:
Duration: 1:23:05
Work: 971 kJ
TSS: 115.2 (intensity factor 0.918) 
Norm Power: 222
VI: 1.14
Pw:HR: 2.88%
Pa:HR: 7.51%
Distance: 23.446 mi
Min Max Avg
Power: 0 419 195 watts
Heart Rate: 77 172 145 bpm
Cadence: 30 153 79 rpm
Speed: 0 24.4 16.9 mph
Pace 2:27 0:00 3:33 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 1022 1046 1038 ft
Crank Torque: 0 490 206 lb-in
Temperature: 71.6 78.8 73.6 Fahrenheit
- Suppose to be beautiful again today here in Iowa so I will get outside later and do my day #3 of the EN Challenge. Hopped on the treadmill this am after this workout and went 0.25 and it just wasnt there so we will let the legs freshen up and little and try it again.
Well the run is now done. After some fluids, calories, stretching, and a power nap it was game on.
- Day # 3 of the EN Challenge. Ended up with 7 miles in 60 minutes and with one mile of that under Tpace. Therefore, scored 9 points today.
Comments
@Lynne - I once did an hour run indoors in my house in Maine one December to get the 5 miles to meet my annual goal because it was icy and 20 below outside. You are not Crazy - just very dedicated!
Today was a repeat of Monday's 6 X 2.5'(2.5') @ Z5 without the brick run. Felt stronger at the end and overall - better quality than Monday's - I am one day ahead since I took Sunday off instead of Monday. Hard to believe testing is next week!
@Carl - got the Wheybolic from GNC today. I'm planning on one scoop with brkfst. When you take yours at night - do you take the full three scoop serving with water?
Nice work btw!!
Regarding the protein. I take only 1-2 scoops at night but mix it with milk. I've noticed with milk it clumps a little more so I have been putting it in the gnc mixer cup and it's perfect. I can honestly tell when I take it and don't.
Tried a new supplement called Jakd 3D, it's a precursor to a workout. Holy balls man thought I was flying but what a workout
Well back to the good old FTP's today. Have to say I kind of miss the VO work. One word, OUCH.
WKO was 60 min with 3x10 @ 95-100% then the rest at .8-.85
http://dmfd416.blogspot.com/
WKO in detail above in blog.
Entire workout:
Duration: 1:15:52
Work: 910 kJ
TSS: 101.6 (intensity factor 0.90)
Norm Power: 218
VI: 1.09
Pw:HR: 5.74%
Pa:HR: 8.95%
Distance: 21.659 mi
Min Max Avg
Power: 0 462 200 watts
Heart Rate: 70 173 144 bpm
Cadence: 30 123 82 rpm
Speed: 0 23.8 17.1 mph
Pace 2:31 0:00 3:31 min/mi
Hub Torque: 0 15 7 lb-in
Altitude: 1218 1236 1227 ft
Crank Torque: 0 543 206 lb-in
Temperature: 71.6 77 73.4 Fahrenheit
Suppose to brick for 30 minutes or run later for 50. I have been doing the EN Challenge and my body has been telling me to pull back on the reins. Anyway that is how I feel right now so I have held off on the run for now. Maybe later.....not worth and injury though.
Well about 5 hours after my bike I went for it and got the run done. 7 miles in 60 minutes so happy.
@Carl - thanks for the tip. Milk is way better than just water!
Totally went off the books thes past two days. Yesterday I was supposed to the the 6 X 2.5'(2.5')@ Z5, but stayed up way too late, ate poorly, and really didn't have it in me. So - since it was 60 degrees and nice out - did a long bike instead and did a lot of Z1/Z2 work.
Today - I had planned to do the 60min run at Z1. But, it was nice and I ran it at Z3 with some Z4 thrown in. Actually set a PR on my 6.4mile course at 7:59/min!
So - it's off tomorrow and then the bike test on Monday. Happy New Year everyone! May this New Year bring you good health, and better fitness!
Happy New Year Team
Looking forward to the rest of our OS and doing my. 1st of 3 Ironman races on May 5th in St George!!!!