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Week Five Workout Thread
I just wanted to start the thread.... I am off today!!!! 
But, may still swim tonight. Probably not tho....
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I just wanted to start the thread.... I am off today!!!! But, may still swim tonight. Probably not tho....
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Hey Dino...play fair!! (just kidding!)
Due to business travel this week I've done some shuffling and had to knock out Tuesday's brick tonight. After an big brick on Saturday and an epic run yesterday this was bound to be a tough one. But I got it done and actually didn't feel too bad throughout. Even with a 35' scheduled brick run I managed to put in a run effort after the 2x15' bike intervals. Good stuff!
@ Matt way to knock it out.
Today's bike was tough. After 2 hard efforts and PT over the weekend my legs were feeling it today. Warm-up was off, legs stiff and not wanting to turn over. But focused on the task at hand and pushed through. Following OS recommended WU I hit 2x15' as 98% and 97%. Had to keep the cadence up today (avg for both intervals upper 80's) as the lower RPM really put the hurt on. No time for any Z3 today so headed home.
Hmm...my first ride with Power today...via TrainerRoad and their Virtual Power Meter set up....Instead of the the 2x12 @ z4 I did their 20min. Threshold test setup...which is warmup - 5min. all out...5min. recovery...20min test...cooldown...I think this fairly approximates what we were doing today anyway...the HR's right in the zones+..but there was some glitches..first in getting the TrainerRoad interface to run on top of the video I was running...and then in the power/FTP results in the output....I'm awaiting feedback from TrainerRoad support....the graphical out put gives me an view of the Avg HR and Avg Power but the results kicked out ath end don't seem to match...so like I said waiting...but all in all a good workout...excited to work with Power.
Great start this AM. I went out feeling a touch sick. Both kids have it, sooo go figure. Any hoo, really stoked once I got started.
I warmed up around the neighborhood and hit my usual ride up Chantry road. Plan called for 2x12'(3'), so I hit my fist ascent hard for the first 12' as my first interval. I caught my breath from a few beats and then pounded up the road at 90-95% of Power. Turned around, rolled down the hill, then started back up for interval #2. Did the same thing - drilled it for 12' then settled in for 90-95% for the rest of the ride up.
Approach worked well. My PR up the road is 24:33. I little tight to do 2x12'(3'). So, breaking it in two was pretty awesome.
Interval #1 NP 270, IF 1.146
Interval #2 NP 268, IF 1.104
Profile here: http://connect.garmin.com/activity/146171831
After the ride I did a 30 minute run on my pain cave treadmill. Nothing remarkable. Just dialing 10:00 pace and watched an episode of "The Twillight Zone" on SiFi.
I am doing Chantry so often now, I am considering it my second pain cave:
@ Dewey, same to you. Excellent mental toughness.
@ Matt You're simply an animal.
Like a few others, had to move a few things around and ended up doing the Wed run today. 2 x 1/2 mi and 1x1 mi, all @ a shade under 8:00 average. I think (hope) I'll get a small VDOT bump on re-test.
Will have to scramble to get the biking in this week ... but with the warm weather, it's great to be outside.
2x12's done at .973 and .998. Funny thing, my HRavg for the second interval was barely at the edge of my Z1 number, and the max during the interval didn't get even halfway into the Z2 range.
I am thinking about testing early.....may have to post a thread for thoughts on that.
@Chris- My thoughts exactly about Dino's pics.
2 x 12' Z4 + 15' Z3 (I never do the Z3 stuff but I'm going to start... maybe that's why I'm so slow. LOL)
#1 (12')- 1.04IF, 88 avg cad.
#2 (27')- .909 IF, 75 avg cad. (Somehow merged together Z4 12' and Z3 15'.... 2nd time I have done that. GRRRRR)
15min 1.25mi run on treadmill w/ 5 x 20' hill strides (.5 incline + 2-4% incline for strides)
Felt good throughout. Maybe not flipping workouts around is working for me! I'll still have to do Thurs. WKOs on Fri. for 3 more weeks til puppy school is over....
Good job everybody. Way to keep after it. Week 5 is when the cumulative fatigue beings to creep up.
I'm traveling this week with very little chance of being able to do the Thursday bike, so I went extra long on the bike today before I hopped on a plane. Total ride 90'.
WU: 15' with 5 x 30" (30") spin ups.
MS1: 12' @ 248W (4') + 12' @ 247W(4') - 95% IF
MS2: 20'@ 208W (4') + 20' @ 207W.- 80% IF. It was really hard to hold the watts in the last 20'. No fun at all.
No brick run today. Run tomorrow in Franklin, TN.
JOSers, Got my workouts in today... calves a little crampy in the last bike interval but toughed it out with 2x15 @ .987 and .997 FTP. Ran to Fisherman's Wharf at lunchtime for 35 ez minutes and 3 strides. Enjoy your workouts tomorrow.
EP
Enrique, I love the animated graphic in your signature!
@ Matt did you say the S word? LOL. Nice PR (1:34/100yd) Smoking. Reminds me that I need to get back in the pool for some one on one instruction to improve my stroke.
@ Tim, Joe, Bruce, and Enrique keep up the the good work.
Well today took it easy with 60 min of PT exercises back on the bike tomorrow.
Wish I could take full credit, but someone created it and I just copied it
Thanks Dewey. Got my run in today during lunch. Ran 4 x 1 miles at TP. Perfect running temp out in San Francisco today. Ran along the Embarcadero. Was a nice day to be out.
Great swim @ Mike!
Run night:
Z4 2 x .5mi, 1 x 1mi
#1: 1/2 mi @ .5 incline- 4:48, avg. bpm 167
#2: 1/2 mi @ .5 incline- 4:46, avg. bpm 161
#3: 1 mi @ .5 incline- 9:32, avg. bpm 167
Then 1 mi Z3 (0 incline) 10:29, avg. bpm 162.
This was my first attempt at adding any Z3 to the end of my Z4 WKOs. (I'm usually a MS and done kind of girl) Man, it was tough! My Z4 pace seems too slow but my Z3 seems to fast. Interesting that Z3 is "HMP" as my true HMP pace is more like 12:00...
Tuesday Bike -
early am, usual fuel routine.
wu 2.0, then 2x 12' (3') at .97 and .97, then 1x 15' at .82.
Wednesday Run -
got creative. don't have a way to do pacing when I'm not on the treadmill or the track, like today. But, I have stretches of inclining roads that I'm very familiar. So, instead of 2x .5mile at 7:40 pace, which is roughly 3:50 at TP, I did...about 3:45 at TP (or RPE equivalent) on the inclined road. x3. then on the way back to the house, hit a 8' stretch at TP (RPE Equivalent). Felt like a great substitute. Now, it's a good possibility that my paces were way off, faster or slower, but RPE is what it is, and I did the best I could with what I had.
#OlSkool
Overall 8.75 mi in 1:01:01 (6:58 pace). Current z4=6:58, z3=7:07, z2=7:24.
10' W/U @6:37
4x 7' @z4 – 6:36, 6:41, 6:45, 6:42
(4' recoveries –7:55, 7:56, 7:58, 7:49)
Remainder 7' @6:50
http://connect.garmin.com/activity/146472190
I have to head to Philly tomorrow but will be home in time to hit the bike tomorrow evening.
Cheers!
Gutted it out today. I definitely have some kinda cough/cold thing going on. Had a nice long run (8miles), but struggled to keep my paces up on the intervals. Plan was for 2x800 and 1x1600. It was a tempo run through. Plenty of Z3. If not for the incredible views, I may have packed it in early.
I am on the road for work in the NorCal Sleeper cell's backyard. Can you guess where???
as I posted on the Dashboard....
R & P - I owe you an apology. See, last night, I was scoping out today's workout. Week 5 of OS. 3x 8' (2')? R u kidding me?! Pfft...come on! After a 15' wu 2.0, started the first interval, couldn't hold .9 two min in and pulled the plug. HOLD ON DANGIT. hit mental reset, spun ez for 3'. Then tried again. HUMBLY. got it done this time. .97, .97, .98. But, I had to swallow my pride. I had totally disrespected today's work and it 'bout bit me in the arse!
getting the Tuesday short run in this afternoon.
Matt- Don't know the logistics of your travels, but if you have time next time in Atl, gimme a shout.
Today's ride started at a brisk 68 and only warmed-up to 69 by the end but I toughed it out for OS WU followed by 3X10' (4') as 99.5% (94 rpm), 100.5% (76 RPM) and 99% (80 RPM). Total ride 65'. Had to stop at a stop light with ~ 60 sec left on the last interval due to bad route planning.
@Dino nice run course.
Really enjoying this training with Power thing....Did the Trainerroade Donner workout today 3x12 @ Z4...I felt this approximated the 3x8 we were scheduled to do (at first I was only going to do the first 2 segments but just tried to push on through...and I saw a dropoff in the 3 segment...I suppose as expected)...but the good thing is that as I monitor this program...I see good correllation between HR and Power...ie. I am in Z4 HR when I am in Z4 Power....and...in fact...peeking out the top end of Z4 of HR as I see the dropoff in power...as I overcook the interval/effort...so feeling good about Trainer Road and my ability to use the Virtual Power effecitively.
MS1: 2 x 15' (4') @ 1.0, .998
MS2: 1 x 5' (5') @ .99
M32: 2 x 15' (2') @ .85, .856
Total 60' @ NP 202 (IF 0.873) – 22' "full warmup" then:
- 12'(4') @ z4 – NP 231 (IF 0.997), cad 90
- 12'(4') @ z4 – NP 227 (IF 0.980), cad 89
- 6'@ z3 – NP 204 (IF 0.877), cad 91
http://connect.garmin.com/activity/146714141
Hopefully I'll bounce back after tomorrow's off day and be able to nail what promises to be an epic workout on Saturday.
Total 60' @ NP 202 (IF 0.873) – 22' "full warmup" then:
- 12'(4') @ z4 – NP 231 (IF 0.997), cad 90
- 12'(4') @ z4 – NP 227 (IF 0.980), cad 89
- 6'@ z3 – NP 204 (IF 0.877), cad 91
http://connect.garmin.com/activity/146714141
Hopefully I'll bounce back after tomorrow's off day and be able to nail what promises to be an epic workout on Saturday.
Enrique's going to Tahoe for snowboarding this weekend - here's a YouTube of my son and I in the bumps @ Snowmass. I take all credit (and blame) for the quality of his skiing; finally, at age 30,k he's better than me!
Saturday WKO-
coming off of 16 busy hours at work yesterday, not the rest day I wanted, then home to a rowdy crew watching Paranormal Activity 1,2, and 3. late bedtime, but it was worth it watching several high school football players screaming like little girlies!
Bike:
up at 6, fueled up, ready to go at 7.
wu 2.0 then 3x 10' (4') at .96, .96, .96. Not super, but I purposefully shot low since the work was increased to 30' today. Then...
2x 12' (2') at .8 and .8.
attacked the recovery period and chilled for about an hour and a half, before I headed out for the run.
Run:
no pace info today. So shot for a Neg Split run. Rolling hills out to the high school. 26' out and 24' back. good run, felt strong. saved plenty for tomorrow.
y'all have a good Saturday!
Thursday bike was actually done on Thursday for a change! Yeah me! Did the "wham bam thank you ma'am version" with just the MS, 2 x 10' Z4:
#1- 1.007 IF, 88 avg cad
#2- .979 IF, 69 avg. cad
Today's bike, 2 x 12' Z4 + 2 x 15' Z3
12' @ 1.007 IF, 85 avg cad
12' @ .987 IF, 80 avg cad
15' @ .823 IF, 79 avg cad
15' @ .825 IF, 79 avg cad
Run wasn't exactly as written. Took the puppy with me so we had some poop and sniffing stops but not too bad considering. RPE higher as a result of hills + energy required to keep dog in line. (She did pretty well though for just a pup!) Per "Map My Run" on iPhone, 2.18mi in 27 mins. (About a 13:17 pace)
Feelin good and stronger!