WEEK FOUR WORKOUT THREAD
I'll start it off...
Hope all are enjoying their scheduled day off.
I had to move some stuff around .. as it seems we all are and ended up doing Sunday's run today.
1 mi WZ wu Z1/Z2
2x1 mi @ ;7:58
2x 1/2 mi @ 7:42
Slight overacheivement on the 1 mi sections. It was cool, windy and raining on and off and felt suprisingly good. Hopeful of a VDOT bump when we re-test in a few wks. Ended up with 6.65 mi in 60 min. About right for me, though I have a suspicion I may pay for the effort come Wed.
Back to work tomorrow!
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2 x .5mi Z4 @ (.5 incline)
#1- 4:45, avg bpm 163
#2- 4:41, avg bpm 160
1 x 1mi Z4 (0 incline)
9:25, avg bpm 167
Legs felt rough when I started due to my 1/2 Marathon on Sunday. When I was done, I feel much better. Like I had shaken the cob webs out... I have not done the WKO analysis yet, but the intervals felt good 2 x 8' (3').
Check it out!
http://connect.garmin.com/activity/144289776
Let's see if a pic works also.....
Tues bike FTP was good here as well:
15 min w/u
12min@ 300 W (4')
12 min@ 302 W (4')
15 min Z3 (240ish W) and then a short cooldown.
Snappy 60 min workout and ~ 18miles.
Loving that rapid adaptation phase of the OS
@ Dewey, my personal opinion is that testing any more than monthly is a bit overkill, unless you think your values from prior tests are off. It takes a bit of time to develop and adapt to workload and translate that into a higher FTP. I would say that if you have been riding at higher watts than you would have calculated from your test, then re-test may make sense, but otherwise I would wait until scheduled.
Tuesday bike is in the books. Those 15' intervals are tough, but I watched "A Few Good Men" and the time passed…
- 15'(4') @ z4 – NP 240 (IF 1.034), HR 165/173, cad 87
- 12' @ z3 – NP 217 (IF 0.933), HR 163/170, cad 88
I saved the brick run for Thursday due to my wife being out and therefore an inability to leave the house!
MS: 2 x 12' (4') @ .99 & .99
16:39 @ .83
But forgot running shoes in gym bag so no run today.... oops.
Here's a quick catchup, real busy...
Monday - good off day
Tuesday - Bike, early am, 2x 12's at .97 and .98, then 1x 13' at .82.
Run, fuggitaboutit. late at work, then to daughter's orchestra concert, moving this 15' lite run to Thursday.
Wednesday - Run, early am, that HUGE gluttonus dinner still sitting in my gut, but got it dun, main set 2x 1mi at 7:50s, didn't loosen up until about the 30' mark.
Y'all have a great day.
Hey JOS Rock Stars!
@ Jenn - Sorry to hear about the loss of power. No juice for a few hours is ok, but 5 days really must suck. We get so spoiled by our modern life. Anyway, looks like the "Jennerator" was still putting out some watts.
Tuesday - 2 x 12' (4') @ 248W (95% IF) rotating cadance among 90, 60, 105 rpms + 1x13' @208W (80%IF). Then ran 2 EZ miles @ 8:45 pace with 5 x 30" (30") strides. Quads hurt on the first interval from the trashing I gave them on Sunday but they loosened up.
Wed Run- 15' WU, then 2 x 1 mile (4') @ 6:48 pace. CD EZ 1/2 mile. Total run 5 miles in 41:00. Felt sluggish on the warm up but intervals felt surpriseingly smooth.
Stay healthy and injury-free everyone.
I got out of the office mid-morning to knock out my 2x10:30s. It was a strange run. The intervals went okay, so it was not a brutal or painful run…although the second 10:30 was a lot slower than the first…but I was content with a slow "borderline" z4 and didn't push it.
MS: 2 x 1 mile (2') @ TP (7:20+-)
Night!
@ Tim I just read that very same thing regarding testing in Coggins book. Thanks for the advise looks like I'll work with the numbers that I have.
4:30am, 1 cup of joe, 1 gel + H2O, 1 bottle of GuBrew + Base for workout.
Warmup 2.0, then 2x 12' (2') at .97 and .98, then 1x 15' at .82
Thursday Run -
moved from Tues, 15' ez with some strides.
C Ya
Today's bike included 2x12' intervals at 230 and 237. Feel like I'm really latching on to something!
Total 60' @ NP 210 (IF 0.906) – 22' "full warmup" then:
- 12'(4') @ z4 – NP 241 (IF 1.040), HR avg 160 / max 170, avg cad 87
- 12'(4') @ z4 – NP 236 (IF 1.016), HR 171/180, cad 92
- 6' @ z3 – NP 214 (IF 0.921), HR 170/175, cad 89
http://connect.garmin.com/activity/144866643
And regrettably my wife was out tonight so I couldn't do the brick with the kids in bed upstairs. So the Saturday brick will be anxiously awaited!
All--I've been quiet this week. Last Saturday I ran before my daughter's water polo game. It was one of those magical runs-the event was at a community college that had tons of trails. In spite of rain during the week the trails were in good shape--a little messy but a great event.
The next day I ran the normal Sunday interval stuff at the track. Monday my knee was in pain--especially below my knee cap. I have chosen to get rest this week. The knee is getting better.
Saturday I have a chirunning class--so hopefully all will be well.
Got my workout in late today. Just finished.
MS: 2 x 12' (4') @ .99 % .99
then 15' @ .85
@Geoff - I see you are doing Vineman. I did it last year. I loved it!
Night!
Regarding cadence...I always rode at a higher cadence 90-95+ but this OS I am playing/trying/testing 80-85 with a lower gear....as I currently train by HR...both approaches can get me into the appropriate Zone...and I am anxious to work with trainer road to see if there is a power difference?...typically my run cadence would be the higher range..
No rest for me today. Did 1:40 on bike as OS warm-up (10' Z1 7 3x3' Z3 1' rest), 3x10"' with 4' rest (104%, 101%, & 102%) then 2x12' with 2' rest (81% and 82%). Finished with nice Z1 high cadence home. All in all beautiful day in South Fl wished I had left the Campy jacket at home.
just a little bit of time in the pool. Have some mojo in the legs and a free afternoon, tried to talk myself into a short mtb ride....ah, nevermind.
resting for the weekend work.
c ya!
I had make a few changes this week. Yesterday was tough on time and I just felt a little worn down. So... I made an executive decision and took yesterday (Thursday) off in favor of a quality workout this morning. Turned out to be a good call.
Agenda was a trip up the road to Chantry Flats behind my house. Road is just about two miles 8-10% grade. Plan was spin up once to warm up and then on the repeat get in the intervals 2x10'(3') FTP/Z4/Hard. The thinking being that if one trip is good, two trips would be Mo' Better.
See the profile here:
http://connect.garmin.com/activity/144986823
Intervals looked like this:
10' (3') - IF 1.095, NP 259, Grade 8.2%
10'(3') - IF 1.104, NP 261, Grade 10%
I am really excited about the week 8 bike test. I am eager to see how far I have moved my FTP from the 236w that I started with....
And... the breakfast of champions....
@Dino- Love the pics.. I'm jealous. (I love Cali)
Another screwed up week, but getting the work done. Here's my latest:
Tues. Bike + 1/2 Thurs. Bike on Wed.
10' @ 1.033 IF, avg bpm 148, avg. cad 88
10' @ .994 IF, avg bpm 147, avg. cad 65
10' @ 1.00 IF, avg bpm 151, avg. cad 63
Followed by Z1 run. 1.25mi in 15 mins, avg bpm 151
Wed. Run tonight 4 x .5mi Z4
#1 4:50, avg bpm 155
#2 4:45, avg bpm 162
#3 4:42, avg bpm 163
#4 4:44, avg bpm 166
After I add the other half of the Thurs. bike to my Sat. bike I'll be back on track tomorrow. Maybe next week I'll be able to stick to the plan.... Although I may try to squeeze in a swim as I am doing a swim clinic in a couple of weeks so I need to remember how to swim first!
Good work everyone. @Dino - Love your am ride; I'm jealous. I did the Saturday long ride on Thursday since I'll be doing a team time trial tomorrow at the Midwest Multisport Expo in Milwaukee with 7 other ENers. Should be fun even though its on a trainer. Got my EN kit out and ready to wear...Wish us good luck.
Here was my Thursday. WU: 15' Z1-Z2 with 5 spin ups. MS: 2x12' (4') @ 253W (97.3%IF), then 2 x 13' (2') @ 213W (81.9%IF). During the MS, I would rotate my cadence from 90 to 60 and then up to 105 every minute. Since I was on a Lemond trainer, I can program the bike to hold watts at a target number, and then the bike requires you to put out those watts to turn the pedals. If I pedal slower it just gets harder; if I increase the rpms, the resistance gets easier to maintain the the target watts. I've found that my HR comes down 3 or 4 bpm when I'm pedaling @ 60 rpms and then rises back up every time I crank up to 105 rpms. 90 rpms is my normal cadence, but I've been surprised how my HR drops when I'm cranking a bigger gear.
Did an ez pace swim this am. 30' and didn't bother to count the laps. Then had a good day at work - got a verbal agreement to a deal I've been working on for 6 months. Yeah!!
Good luck this weekend. Stay healthy.