Oct OS: Week of 1/16/12 - Bike/Run
Be sure to listen to RnP's Podcast about longer intervals. My Tuesday wko looks exactly like last Tuesday, which was very hard! And - I get to do it again on Thursday. 
Hope everyone is hanging tight - by my count, we are 75% through and this is the phase we are supposed to be making our greatest gains! Probably in the toughest weather for the year! 
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Hit it hard this am. Mixed things up as usual. I am naming this wko the EN Step Down from Hell.
It consisted of:
Entire workout :
Duration: 1:15:29
Work: 972 kJ
TSS: 110.9 (intensity factor 0.942)
Norm Power: 228
VI: 1.06
Distance: 22.374 mi
Min Max Avg
Power: 0 365 215 watts
Cadence: 30 115 79 rpm
Speed: 0 21.9 17.7 mph
Pace 2:45 0:00 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 922 973 944 ft
Crank Torque: 0 587 230 lb-in
Temperature: 68 73.4 71.3 Fahrenheit
Then jumped on the treadmill here at work and knocked out the 50 minute run. Ended with 6.44 miles.
8'(2')@ 151AVHR, 10'(2') @ 161 AVHR, 12'(2') @165 AVHR, 10'(2') @ 166 AVHR. I was totally smoked and ran 15' on my treadmill at a 10'/mile pace, which was actually Z1 for speed and Z2 for AVHR.
Long day at work and now I'm toast!
Nice work Joe!!!
Well team the last couple bikes of the OS I am going to just push, push and push. Saturday is my last bike...I am taking Sunday off to test on Monday and then my run test will be on Tuesday. Worked on some high cadence's today and was able to hold 110 for a couple minutes at a time. Time to stretch and roll and EAT ALOT!!!!!!!!
Todays WKO was a blast
Entire workout:
Duration: 1:45:12
Work: 1289 kJ
TSS: 145.2 (intensity factor 0.913)
Norm Power: 221
VI: 1.08
Pw:HR: -0.35%
Pa:HR: 0.66%
Distance: 30.506 mi
Min Max Avg
Power: 0 575 204 watts
Heart Rate: 54 167 147 bpm
Cadence: 30 117 80 rpm
Speed: 0 25.8 17.3 mph
Pace 2:19 0:00 3:27 min/mi
Hub Torque: 0 15 8 lb-in
Altitude: 707 740 730 ft
Crank Torque: 0 544 216 lb-in
Temperature: 73.4 78.8 76.5 Fahrenheit
Yow! Tuesday's bike left me tired for Wednesday's run. Which, left me just tired for today. I guess that is what I signed up for - twitching calves at night and all.
Today was a repeat of Tuesday - but performance was down. Literally my AVHR was 10 below on every repeat and my AVSP was about a .5mph slower. But - the perceived effort was certainly there.
@Lynne - hey, that is still a lot of Z4 - like 30' worth. Still way tough. Run - jogging in place after that workout may have gotten your AVHR up. Jumping rope might've done the trick too!
@ Carl - hard to believe you are ready for the final test week! What are your test plans -any local races or just self-administered pain?
Joe-
It has been my most productive OS of the two years I have been with EN.
My test plans are to take Sunday off completely besides stretching and rolling then nail the bike Monday morning. Will be doing the normal test protocol. 20 min x 2. My goal is 255+. I have a large poster board that will be in front of me next to the TV as I watch whatever I can find and in big bold letters it reads: 260 is a must.
I will then take Tuesday off and then do my run test on Wed. Goal there is 20:10 and anything below that is just a bonus. I am currently sitting on a 47.7 and goal is 50 but that is a whopping jump so anything is good. The last few weeks though of running shows a nice bump coming both in watts and vDOT.
BTW: Lots of self administered pain is a daily thing if you drink the Kool Aide
As always I will be cheering everyone on and watching the rest of the OS.
Tear em up gang.....remember no mercy.
Today was a challenge for me gang. Think the lack of sleep and the high intensity from the rest of the week grabbed me and spit my azz out!!!!!!
2x20 min went as:
We then broke everything up in 10 min intervals and played with some long course wattage which is .7-.75 of current FTP.
Entire workout:
Duration: 2:00:58
Work: 1358 kJ
TSS: 137.5 (intensity factor 0.831)
Norm Power: 201
VI: 1.07
Pw:HR: 1.78%
Pa:HR: -1.7%
Distance: 34.02 mi
Min Max Avg
Power: 0 480 187 watts
Heart Rate: 81 174 149 bpm
Cadence: 30 147 81 rpm
Speed: 0 25.8 16.8 mph
Pace 2:20 0:00 3:34 min/mi
When done was just spent and lightheaded. Drank 104 oz of water during the ride but unfortunately had nothing to eat before the ride or during.
Have a great weekend gang.
Hey! Got about 7hrs excellent sleep last night after putting in that dreaded 1000m TT and felt rockin' this morning.
I did the outdoor option on the bike and put in 34.3miles @ 20.4mph in a windy day of about 14mph at 50 degrees (F). Although I pushed it, I think the temp had a lot to do with my AVHR being only at the upper end of Z3.
Got off the bike and ran 3.2miles at a 7:49/mi AVSP at the Z3 AVHR and speed. Haven't run that good off the bike in a Long Time!
@Lynne - sounds like great progress from last fall. Somewhere in wiki I think there is a HM training plan. Also, I have seen questions to RnP about what to do special in the last 5-6 weeks befoer a HM while still in the OS. I don't think I could do well in a HM only on this mileage.