Week 11 NOS Bike Sessions
Over the top and starting down the back side! Good monday, zero-dark-silly session. Had to cut it a bit short because I hit the snooze, what are you going to do?
6 x 2 min @ 1.25 / 1.3 / 1.24 / 1.23 / 1.21 / 1.27
1 x 10 min @ 0.84
According to my new cadence sensor, I feel like I'm grinding at anything below 100 rpms. I guess I need to start mixing it up a bit better.
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Hit the bike hard today, still doing 1' on, 1' off, trying to get used to being on the aerobars with the Power Cranks, so I did all my intervals on the bars. It's much harder, LOL! . Added an extra 15' of Z3 time at the end.
Out for a run an hour later, 45' at 8:20 pace. Was definitely in my aerobic zone, felt like high Z3. My pace calculator says 8:18 is Z5. Hoping for another bump at next test.
6 x 2' @ 123% - 126%
1 x 12' @ 88%
Seemed somehow easier doing the VO2 intervals this morning. Going to try and ski tonight vs. doing the run. Hopefully it won't get too warm today.
6 x 2' @ Z5/6 with 2 min recoveries straight through
2 x 10 mins Z3 with 3 min recovery. I could tell I gave at the office...these hurt.
60 mins total. TSS = 67.3 Have to run tonight.
All, I think below are great sessions considering we are in week 11 at this point. Roy, Robin, Paul, Bill fantastic, consistent stats!
17 minutes of Z3, 3 minutes of Z4 and 13 minutes of Z5+
on this one……. All good for 82.1 TSS
This is really starting to hurt:
4x 2.5min @ 304, 308, 305, 305W (1.23-1.25IF)
1x 2min @ 308.
January in Canada, above freezing, so I rode my bike 16k to work. That's gonna be my zone 3 stuff (no powermeter on the Cross bike).
I will get that run in tonight.
strong work everyone on the bike session today. for me - first complete aborted workout of the season. got on the bike was doing the 3x3 warm ups and felt as if I was already pushing into the VO2 pain levels at only 80%.... into the second Vo2 1 minute block HR was already higher than the last vo2 1 min block from over the weekend and my legs just couldn't turn the pedals. that combined with the delayed recovery (HR not coming down as usual) between the intervals and I just decided to bag the workout. So why did this happen? took yesterday off as prescribed. I suspect it had to do with the weekend - I nailed the bike and run wko this weekend and they both felt great. But, I also worked overnight and had a rather screwed up sleep schedule and the best reason I can come up with is that my body is just still trying to recover. maybe dehydrated? I'll make sure to drink plenty of fluids today and refuel. otherwise I can't really think of much. no more excercise today, hopefully, I can get back in the game tomorrow with the run and then the bike on thursday. good luck everyone
Good work all.
We had our regular Tuesday morning group spin in my cave this morning. Mixed it up a little bit to fit in a Jan OS EN members (Dana Laytham-Herbert) workout.
Here are my #'s and 272 watts is my 120%:
2 x 8' (2') @ 1.11 IF and 1.13 IF (over reaching to try to get to 120%)
5 x 1' (1') @ 307, 271, 284, 289, 304
Felt the strongest I have felt so far in NOS. I can tell my fitness is building now that I am far enough away from IMAZ to start truly pushing it.
Overall bike was 57:26 @ .83 IF
Off to swim 3,000 yards and work on my Speedo tan.
looking @ tomorrow run (Int) - wowser ! - 4000m of Z5 work - quite a ramp up from last wed (was 2000m) - i wonder if coach P calculator is broke
good luck to all tomorrow
Did yesterday my first workout since chrismas. (was 1 week sick and 1 week skiing with my 3 boys). It feels great being back again. Unfortunatlly my January work/travel schedule is fairly messy, so I wil do the most of my workouts in some gyms, but well.
Here is what i did on a yesterday evening in the Gym
30' running on treatmill (WU, 20' Z3, 5x20'' Hill Strides, 4' CU)
30' Upperbody weight and some core work (no legs
)
60' Vo2 on spinning bike
15' WU + 12x1'(1') in HR Z5 + 15 in RPE Z3 (heartrate was travelling from Z4-Z10)
10' Streching
I got a good night sleep (nearly 10hours
and ready to repeat with some running V02 tonight.
Nice job to all. I finally got my powertap back and did a ride today after a couple days of work travel.
I just did a 2X10 @ 1.06 &1.08 and will hit a test on Friday. I'll take tomorrow off and do a short run later tonight.
The up side was the numbers looked strong and I have been pushing over the 230 wattage from a few weeks ago. I'm actually looking forward to some VO2 work. I just have to look at my schedule and figure out how many weeks I've got left. Off to the marco thread for me.
Gordon
I bumped up my intervals from 1' to 1:30' with this workout. Wow, those extra 30 seconds are tough! But it makes the intervals go by faster since you don't have to do so darned many.
@Robin - you did the work, while also increasing the duration- you're getting stronger/tougher - way to be consistent while carrying a heavy load in week 11!
First real snowfall of the year. Still snowing and blowing. If it wasn't for the wind I would run outside, but I think I'm heading to an indoor track later for 40' of fun.
@Daniela, enjoy your vacation! Way to stack up your training ahead of time.
@Kai, my hat is off doing those workouts in the gym and on the road, that's tough stuff!
@Gordon, impressive numbers, especially after traveling.
@Shaughn, thanks for the encouragement!
6x2 @ 1.24 / 1.21 / 1.29 / 1.23 / 1.24 / 1.22
12 minutes @ 0.86
Legs were still feeling it this morning, but got the work done.
3rd day in the gym this week.
@robin, thanks on the oneside i miss my fan on the otherside VO2 in the gym is much better than FTP stuff, and the gym has a fairly nice sauna
20`core and upper body weight work.
55' Bike VO2 WO
Still do 1'/1' on spinning bike using HR. This time played a bit break dial, made sure that my cadence stayed between 96-10x and increased after each second interval the break pressure a bit further.
10' streching
20' sauna
4h car drive back home to my family
Looking forward for streching day tomorrow, and my "Kellermonster" on Saturday.
PM - as part of my St Croix bike hack, I substituted Spinervals "Big Gear Strength" for the EN workout. Plenty of VO2 stuff in there anyway. All the hard work was in the big ring-12 including 6x1min one leg drills alternating legs...try those for fun. Finished up with 3 x 20 secs -- seated -- trying to max out. I hit 521, 562 and 536 on those reps. Total ride = 60 mins with TSS = 72. 4 mile brick run. I'm 1.6 miles behind goal to hit 65 miles running this week. Need to pick up the slack tomorrow.
WOW! You are all doing awesome. Such inspiration for this old dude.
I had a HUGE window of opportunity to get some real training in today so I jumped on it! Here are the deets:
AM
Swam a very steady 7,000 yards in the pool on the 1:47/100 yds. Since I am not running I am making up that time in the pool. I could have kept going. Was nice to have Tom Glynn in the lane next to me as we motivated each other. He got in 5,300. Here is the swim data: http://bit.ly/w55BUo
We then transitioned to the bike for an all out sprint on the bike for 45' and then we both cried UNCLE. We were pooped. Was time to eat!
Here is my ride data:
Duration: 46:26
Work: 577 kJ
TSS: 77.7 (intensity factor 1.033)
Norm Power: 240
VI: 1.16
PM
Then tonight I held my weekly group spin in my garage. The downside is I have to kind of accomodate some newer folks. I couldn't get the full 12' "ON" work in. So we did 3 x 8 (3') and then we did 5 x 1' (1'). I was done.
Here are the raw numbers:
Overall for 1:01 was .87 IF.
First 8' = 1.042 IF (totally Timmy'd it)
Second 8' = .997 IF
Third 8' = .942
My 120% watt # is 272. I did the following 5 x 1' = 321, 284, 286, 272, 286
I am DUN! Put fork in me. Great day, though.
Looking forward to tomorrow off.
2 x 14 @ 0.98 and 0.98
3 x 2 @ 1.23 / 1.24 / 1.24
Nice work this week to everyone! Keep after it.
Lots of nice work going on here.
I fell one day behind (again), so yesterday was my rest and today my Thursday workout:
12min VO2 as 2.5 min @ 299, 304, 300, 305 W (IF 1.22-1.24)
14 min @ 213W (IF 0.87)
Here's to hoping the weekend goes well for everybody. Enjoy your rest.
Well I woke up this morning feeling tired. I jumped on the bike for my 2nd FTP test but knew it was not there at about 10' in so I rode a 20' FTP interval and 10' more at 85% and called it as I have a back up day left on the schedule this week for the test.
I'll be finishing a 2X20 on Sunday no matter how I feel. Looking at the numbers from today's ride I would have been lucky to hold 230-235 for the 42', which is right at my current FTP or +5. It's only one day and I'm stronger for it at least that's what I'm trying to tell myself right now.
Gordon
Indoor track was painful last night. 8.25 laps to the mile. Was easy to count since it took right at 1 min per lap. I extended the workout by 1' to make a nice, even 5 miles.
Bike block is done with 6x2's today. Given how the last 2' went, there is no way I could have held 2:30's, so glad I dropped it down. Finished off with 10' of 85%. Done with biking for a week. Orlando here we come! Can't wait to leave this 13 degree weather (it was in the 50's two days ago!)
1) P3/DA is way, way smoother pedaling than 20 year old 7-speed-cassette Trek 1400. :-)
2) Pedaling at the more constricted angle, but with the shorter cranks felt fine on RPE, but...
3) I was using a different PT wheel, and when I got to the class, there were several other PTs there, so I could never get my computer to log on to my PT exclusively until everyone else had quit...so I don't really know ANY REAL power information. Oh well.
I tell you, it's somewhere between crazy, maddening, and funny to have your computer refuse to read any power meters because there are too many, then read yours for several seconds, and then read someone else's for a while..... etc.
All I can say is that there's at least one person in the class whom I am stronger than. That's good to know. :-) Either that or my RPE/watt ratio is completely wrong. :-)
Took my tri bike with Power Cranks in to the tri store today and put it on the CompuTrainer. Rode part of the IMSG course. What a wake up call! Workout called for 2 x 14' @ Z4, which should've been 200 watts per my last test. With the Power Cranks on, I could only average about 180. Not really unexpected, I knew I wouldn't be able to put the same kind of power to the rear wheel. In any case, did the workout by RPE instead of watts and smoked myself good, including the 6' of ON time.
Still sunny this afternoon, so went for a 50 minute run out on the trail with my dog. Got to keep up those DAU's!
today = 2x14 + 6x1 + 20' bric @ Z2
lots of snow yesterday/today - looks like the x-country skiis calling me for sunday
2 X 14 @ 1.02 & 1.02
6 X 1 @ 1.34, 1.31, 1.32, 1.33, 1.31, 1.32
30’ @ 0.88
Total TSS of 145
Gonna play some pick up soccer a little later so I'll use that for my run.