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Oct OS: Week of 1/2/12 - Bike/Run

Joe HallatschekJoe Hallatschek
in Group Discussion-OUT SEASON-OCTOBER CREW

Okay- for those of us in Week #14, it is test week! Be sure to listen to the Podcast about Testing. This test is coming off of the holiday season - so it has an added challenge! image

Good Luck and be sure to post your results both here and in the Data Tool!

 

Comments

  • Joe HallatschekJoe Hallatschek

    Well - looks like the VOMax phase didn't smoke me as bad as last year! I actually improved from the last test and went from a LTHR from 159 to 165! My avspd also went from 19.6 to 20.3mph. Last year's OS I actually went down after this phase. So - looks like my body absorbed this training better. image



    Also, last year I exited from the OS with a 20.4mph PR - so looks like I am on a good glide path! image



    How did everyone else do? image

  • Joe HallatschekJoe Hallatschek
    Lynne - as a HR guy, it is a 40' TT broken anyway you want. Today - I did 20' then a 3 X 4'(1') with the last 5' all out. If you use power - then it's the 2X20'(2') routine.
  • CarlCarl

    Todays wko is done. Now time for a soak and a stretch



    Bike work out was FTPs of 8, 10, 12, and 10.

    I changed it up a little and did 12, 10, 10, and 10.



    12 min @ .997 IF

    10 min @ 1.003 IF

    10 min @ 1.009 IF

    10 min @ 1.01 IF



    Entire workout:

    Duration: 1:00:38

    Work: 775 kJ

    TSS: 88.6 (intensity factor 0.944)

    Norm Power: 228

    VI: 1.07

    Pw:HR: -1.04%

    Pa:HR: 6.5%

    Distance: 18.026 mi

    Min Max Avg

    Power: 0 362 213 watts

    Heart Rate: 89 169 151 bpm

    Cadence: 31 104 79 rpm

    Speed: 0 22 17.8 mph

    Pace 2:44 0:00 3:22 min/mi

    Hub Torque: 0 12 8 lb-in

    Altitude: 420 582 571 ft

    Crank Torque: 0 427 227 lb-in

    Temperature: 71.6 75.2 72.8 Fahrenheit



    Then rocked the 15 min brick run. 2 miles in 15 min.

  • CarlCarl

    Well Thursdays morning bike was a hard one for me but got it done.



    1. 10 min @ .998, Pnorm 242, Av HR 152

    2. 10 min @ 1.003, Pnorm 243, Av HR 158

    3. 10 min @ .98, Pnorm 237, Ave HR 158



    Total WKO



    Time: 1:10:30

    Pnorm 212, .877 IF, TSS 89.1, distance 20 miles, Ave HR 143

    Glad tomorrow is a recovery/swim day cause these quads were screaming really vulgar things this morning. 

  • astokes30astokes30
    Bike test was hard for me...tired legs...so I barely hung on to my numbers from the last test. I KNOW I am better shape after the VO2 block, I just had a hard time producing for the test. Just plain tired after the holidays. Did my run test today...one day late...20:56. Very happy with that!! Woo hoo!!
  • Joe HallatschekJoe Hallatschek
    Today's wko was a struggle. From yesteray's run test, my hips bothered me all night. Brings back very faint memories of how an IB problem started. But, I got the wko in:

    3 X 10'(3') @ Z4 - I cut the rest down to 3' because I was running a bit late. New Z4 is AVHR of 159-164 and AVSPD > 20.3. I nailed the speed and and the AVHRs were 148, 161 and 164. Although I was supposed to do a 30' run @Z1, I think I'll walk that at lunch and if I feel motivated, I'll do it after lunch.

    Really looking forward to the off day tomorrow. Test week always maxes me out!
  • CarlCarl

    Well decided to go outside. 42 degrees and add in windchill 38 but sunny.

    • Ended up riding for 1:47:00 and racked up 134.6 TSS
    • Overall Intensity was .882
    • Pnorm was 213, Ave 90 RPM, Ave HR 132, 34.86 miles and ave 19.8 mph
    • Decided to skip the run cause I am going to get up and hit it early before heading in to work.
    • 17 weeks till Ironman St George.......things seem to be coming together nicely
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