legs weren't feeling it today so broke mine down 4x10(1)@Z4 + 10x1 @Z5 +10' brick run - amazing how 40' of Z4 makes overachieving the Z5 almost impossible - weather is so nice i can see the run tomorrow outside
great ride outside today. 50 miles of glory. I even got in some 95% intervals. I didn't do the VO2's. But it was a great day. By the way, I finally crunched the numbers for Thursday's work: I did 5x2 1.22, 1.24, 1.25, 1.22, 1.22
And today I felt great outside. I can feel the work working....
I finally got word that they are looking at my powertap. It got lost in the Christmas shuffle and they also shut down in Quebec for way too many days over the holiday's. In the end it's fine I took a week off as well.
Since I ran a 5K this morning I didn't even attempt the bike workout. But I took advantage of a beautiful January day in the low seventies and took the road bike out for a 40 miles spin. Even stopped to take a picture of a gator during the ride. After that, I earned SAUs by taking the frau to the Tampa Home Show at the convention center, then off to Precinct Pizza afterwards. I will try the 2x20 tomorrow if I'm not too sore.
I struggled this morning to get in Saturday's hard bike the day after running a 5K. I also raised my seat height 1/4 inch before the ride as I'm still tinkering with my fit on my Giant. I raced it all of 2010, but it has been on the trainer since the beginning of 2011. It's coming back into the line up for 2012 since most of the races are flat except for St Croix. Anyway, couldn't make it through the second 20 mins but I broke it up and did a little more work.
1x20, 1x15, and 1x6 at Z4. 10x1 mins at Z5. 91 mins total. TSS = 103.3.
Saturday: I ended up doing a hard run Friday and had swum in the morning (all not a good idea) ...so I went with 4 x 10 instead of 2 x 20: 265 (1.00), 264, 262, 265 1 minute intervals: 323, 324, 327, 326, 326, 327, 330, 330, 338, 413
Sunday - Bike hack has a repeat of Thursday ride. Given the fatigue of the week, I went at it in 1 minute intervals instead of the longer ones I did Thu 320, 332, 341, 332, 338, 330, 341, 346, 345, 344 336, 339 Seems clear I ought to be doing the longer ones, but that would have been really painful today.
I am taking a planned bike break this coming week. Will run some and swim, but I am intentionally working in a bit of rest - whether needed or not - because I had tough times in the last couple weeks last year.
Comments
1.22, 1.24, 1.25, 1.22, 1.22
And today I felt great outside. I can feel the work working....
Got in Saturday's ride and for the record took Thursday off to rest the knee again.
I pulled the plug at 1 hour
3X10 @FTP and 1X15 @85.
I finally got word that they are looking at my powertap. It got lost in the Christmas shuffle and they also shut down in Quebec for way too many days over the holiday's. In the end it's fine I took a week off as well.
Gordon
1x20, 1x15, and 1x6 at Z4. 10x1 mins at Z5. 91 mins total. TSS = 103.3.
I ended up doing a hard run Friday and had swum in the morning (all not a good idea) ...so I went with 4 x 10 instead of 2 x 20: 265 (1.00), 264, 262, 265
1 minute intervals: 323, 324, 327, 326, 326, 327, 330, 330, 338, 413
Sunday - Bike hack has a repeat of Thursday ride. Given the fatigue of the week, I went at it in 1 minute intervals instead of the longer ones I did Thu
320, 332, 341, 332, 338, 330, 341, 346, 345, 344 336, 339
Seems clear I ought to be doing the longer ones, but that would have been really painful today.
I am taking a planned bike break this coming week. Will run some and swim, but I am intentionally working in a bit of rest - whether needed or not - because I had tough times in the last couple weeks last year.