Week 10 Bike Sessions
I will start this one out. Since I had today off, and I struggle with the Tuesday bricks, I decided to do the Tuesday workout today. This time I really did 10 min of work instead of 5. Somehow I had it in my head that 10 min of work meant 5 min on and 5 min off.
Well it certainly hurt. I was at 120% for the duration. Ouch.
And the strides went well. Now to read a book and watch some college football.
and....there might be a nap in there somewhere. 
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My first EVER 2 x 20 on a trainer! I always do them outside. Very fortunate to have the EN NorCal sleeper cell show up in my cave this morning to join me. Three of them start January OS today. We all suffered together.
My overall NP = 232. Lowest number ever, I think. I know outside would be 250+, but I will take this and just keep working.
Group done . . . almost.
Geoff and Aaron's last 30 seconds.
EN NorCal.
Target = 320
322, 324, 328, 325.....needed an extra minute or two of rest...320
But then I made a good comeback during the 15 min of 85% (target 225), ramping up effort throughout so that the the overall NP was 242 (91%). Nothing crazy, but it felt good to get back up.
@ John - you have an awesome group but the sweat rate is NOT impressive. I know sweat and that's not sweat...just some light mist. I wish I could send you some of our weather to help you acclimate.
Engine revving for week 10. Pushed the intervals up to 2 minutes, that really made a world of difference in the (dis)comfort level. The wife said she heard me groaning from the basement. Afterward, I was happy til il I looked at Saturday's bit of madness (2x 20 min ftp and then 10 min VO2). Going to be a fun one.
5 x 2 @ 1.23 / 1.22 / 1.22 / 1.23 / 1.24
21 minutes @ 0.83
Good luck with hump week everyone!
WU - 18'
2x20' @ 102%, 104% (4')
10' on as:
1:00/1:00 282/169
1:30/1:30 288/156
2:00/2:00 282/161
2:00/2:00 279/158
1:30/1:30 282/162
1:00/1:00 280/152
1:00/1:00 286/??
That's a tough ride!
Today I just did the 10' on as
2:30/2:30 x 3 at ~277-288
1:30/1:30 @ 279/160
1:00/1:00 @ 179/166
Those 2:30/2:30s are really hard...just didn't have it in me for the fourth one!
Have fun everyone!
Sticking with my bike only plan for the time being, I did the V02 intervals on the trainer today. Bumped up to 2'/2' (no excuse as I'm not running) and it felt much more approrpriate in terms of effort level, HR, and overall ugliness. Hit or exceeded my target number for all intervals, but I don't think I am ready for 2:30s yet. Followed by 21' @ ;IF .82.
How is that the the 2' ON can go so slow, while the 2' recovery goes so quick..... I could swear that time went backward for the work portion and skipped ahead during the recoveries...
http://connect.garmin.com/activity/138595942
Good luck today all!
This freakin' HURTS!
I felt like I had a really good workout today (which was duplicate of Saturday's upcoming one). Not because I crushed myself, but because it wasn't THAT crushing to accomplish. That felt great considering how last week felt. :-)
FTP = 265
20 min: 263 W
20 min: 262 W
8 x 1 min with 320ish target: 338, 328, 356, 343, 331, 322, 322, and then 4-F*ing-39. :-)
Best all-time power for 32 s - 69 s. :-)
@ John - your group mojo is awesome - looks like alot fun to suffer together
got mine done - 5x2' - all felt good except #3 - skipped Z3 stuff as i was feeling my quads all day before the wko (even though i took mon totally off) - i need to watch my bike vo2 - i seem to overachieve on some of the intervals - me thinks i might be starting to dig a hole
Well I'm back after a week off. I had one in the plan for this OS but wanted to take it later but with no power meter and Christmas it just seemed like a good time to earn some SAU's.
Still no power meter so back to week 7 for me and then I'll hack the back end of the OS perhaps 1 week less of the VO2 block and 1 week less for the final block.
2X15' @~ FTP and 1X15' at ~85% bricked the run for 25' there as well.
Gordon
Today - I was tired this morning and could not get up so that meant a brick workout tonight instead of a split one as planned. Did 8 x 75 seconds @ 300+ watts ... mostly about 125-135% FTP. I don't see myself pulling that beyond 2 min intervals assuming I can get there. Took it easy for 3 mins then 1x25mins Z3. After yesterday's workout, I am Z3'd out! However, I was watching Monty Python's The Holy Grail which helped the time pass quickly. I've watched the killer rabbit scene dozens of times...it never gets old.
We are having an actual cold front, so I had to make a complete change of clothes before running outside at 40 degrees. This was my first time in tights this winter. I ran 28 minutes with 6 x 20 seconds pick-ups slow counting.
5x2 minutes @ 1.21 / 1.22 / 1.23 / 1.22 / 1.23
10 minutes @ 0.82
Keep up the great work. Reading about everyone else's fun really keeps me honest on mornings like this.
You guys have inspired me.
Now that I have a real FT # to use I did a session with the 10' "ON" tonight and did 5 x 1 1/2 minutes with 30 seconds rest (ya, I know they should be longer rests). All I could do. Man those hurt. The FT test is still in my legs, I guess.
My Joule has been shipped to Saris for warranty exchange so I had to use my Garmin 310XT as my power meter CPU. No NP so had to guess on avg. pwr. And once moved to WKO from GTC the file intervals don't show NP in each lap. Just Entire Workout which was 212 for a NP of .91 for the session
120% target is 278 watts:
#1 - 260 watts avg.
#2 - 280 watts avg.
#3 - 268 watts avg.
#4 - 285 watts avg.
#5 - 272 watts avg.
Glad that's over.
I did Thursday's ride today, the weather was so beautiful (55 degrees) that I had to get outside and off of the trainer. Did my 10' ON as 2 times up a butte that's a typical hill cimb ride for local cyclists. 4:30 and 4:25 respectively. Normally I do 3x up the hill, but I talked myself out of "overachieving" since I'm feeling a little fried this week (13,000 yards of swimming this weekend is a contributing factor). Instead, I did the last 60 seconds of ON time up a small hill on the way home.
Thursday bike done, 5 X 2'/2' ranging from 1-3 range watts above target, then 25' @ .82.
I give props to those of you who are hitting these workouts while also maintaining the run or (shudder) adding the run hack. I am not running and feeling like I get an a$$ kicking every workout!
5 x 1 min @ Z6 (300+ watts) seated using a low RPM (~75). 1 min recoveries
3 x 5 mins @ Z4 with RPM about 80. 1 min recoveries
2 x 10 mins @ Z3, 4 and 5 plus "burn a match" and only 1 min recovery before the next 10 min climb. This was HARD
3 x 30 seconds match burners...supramax. I hit peak watts of 455, 506, and 555 on these.
71 mins total. TSS = 87.5
Swam 3,300 yds. this morning at a casual 1:48/100's. Felt really good.
Also got a second night in a row of Vo2 work done. Had a couple of new folks who have no idea about bike intervals. So we kept it "simple." 30/30's sounded so easy to them. :-) I think they were shelled at the end.
We did 20 x 30/30's for the "ON" section. My target 120% watt number is 278. Here is what I did:
286, 277, 280, 285, 284, 285, 284, 272, 278, 278, 285, 280, 286, 299, 301, 339, 281, 288, 280, 294, 338. Overall IF of .86 for the hour.
I had some energy tonight and overreached a couple of times on purpose just to test my mental toughness. But fairly consistent overall.
Nice group also to suffer with.
WU - 20' @
2.5/2.5 x 4 @ 285, 286, 282, 284 (126%-128%) (2')
15' @ 93%
The first 3 2.5's weren't too bad, but the last one was tough. Seems like everyone is doing great. Hang in there!!
2x20 @ 0.96 & 0.96
5x2 @ 1.22 / 1.22 / 1.24 / 1.22 / 1.23
Off to the showers and to work. I am quite sure the run will be fun today. Good luck everyone.
Thought I would introduce the challenge by taking it up to 2.5/2.5 minute intervals.
323, 326, 323, 326
Recover for several minutes, then
20 min gradual ramp up NP 242
1 hr, VI 1.15, NP 240 (0.91), TSS 82
@ Roy - I laughed at the visual image of Phil doing commentary as you suffered...too funny.
20' WU
30' @ 103% (I got distracted and when I looked down I was at 24', so I decided to see what 30' at 100% felt like)
2' recovery
1' @ 100% (I found out that 30' at 100%+ makes the next bit really hard...need to regroup!)
2' MORE recovery
9' @ 102% (...and that makes 40'!)
3' recovery
2.5'/2.5' @ 127%/66%
1.5'/1.5' x 5 @ 122%-126%/67%-70%
TOTAL: 1:28:39 @ 86%FT...first bike this OS over 1000 Kj (whatever that means)
Done!
@Bill - way to show that mental six pack this morning!
Interval 3: