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Oct OS - Week of 6 Feb
Okay - made it to "taper" week! The workouts start to draw down a bit. 
Be sure to listen to the Podcast as Rich talks about how to interpret the test week and get a perspective on how the OS fits in the season.
Hope everyone is doing well and getting some good results in their wkos! Post when you can - the Oct OS Mojo is free when you need it! 
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@Lynne - understand how you feel. After last weekend's tough workouts, yesterday I felt totally unplugged. I did no exercise except for a 30' walk, took an epsom salt bath, took a Motrin, and went to bed early. Although I slept through both alarms, I felt much better and put in a tough workout this morning but skipped the run because I was running late.
Last year, I went steadily downward the second half of the OS. I was putting in the time and nailing each workout, but I was never fully rested. Until - the last week #19 when I dialed it way back and set a PR for my 8mi Test.
So - I think you said you were doing two week #19s. That should give you some taper time to get rested. if that is not enough - maybe that "stand-down" week that RnP have talked about.
I want to thank all of you for all of the mojo you provided for the 18 wks of the OS! You have no idea how many times I "used" you all!!
Congrats to everyone who is completing/will complete the OS very soon. Seriously...that was no joke! Hope to keep in touch on the forums and various groups EN has going...quite the busy place these days!!
@Annie - good luck on the HIM. I'm sure we'll meet again in Da Haus!
@Lynne - same story here on the plateau results!
So - another morning where I slept through Both Alarms and hit the ground running 30minutes late!
Today's run workout was 1X800m(3'), 2 X1mi (5') @ Z4. Since it was 42 degrees and a stiff 12mph wind, I did the full two miles for warm up. Target times were 3:30 and 7:00 and I did 3:40, 7:05, and the 6:48. I cut short the cool down and zipped off to work. Looks like the OS is taking it's toll on me and in addition to oversleeping, I'm pretty much at a plateau as well.
So, it's time to start focusing on recovery more and maybe even some body composition. I'm sure others out there can relate!
The first one - I hit the AVSPD and watched my HR rise from Z1 to Z4. For the second, I started off with the AVSPD for Z4, but once my HR got to the Z5, I backed off the speed as I thought, "I'm only halfway through and I've got another to do!. For the third, my AVHR was in the Z5 range for the 15' and I let the AVSPD drop to whatever - didn't matter at that point. This might've been my hardest bike wko so far.
Anyone else bust through this wko yet?
I would've done the outdoor option today and avoided another 6X 2.5'(2.5')@Z5, but it was just too cold and windy. Got it done and posted some good HR stats and kept the AVSPD up there. The 25' run after was a 3.2 at Z2/Z3 and not the prescribed Z3 - just cold and windy and certainly put the effort in though.
@Lynne - know your HM is coming up. Hope the training is going well and you are able to get out on those Cold Canadian Roads!
Hope everyone is rolling along and keeping healthy!