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Week 6 Workout Thread
Great job with week 5 everyone!
Not sure which was harder... Getting the motivation to do the workout or the workout itself tonight! Did my Wed. run tonight due to the need to do some juggling this week. 4 x 1/2 + 1 x 1 mi Z4. Got it done and hit the zones but my 1 mile was a bit slower than my usual by about :20. I can live with it though.
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Hi,
Only able to get in my bike wko today. No run. Got a slight lower back strain in Tahoe on Sunday and want to avoid running until tomorrow. BIKE: MS: 2 x 20 (4') @ 1.0, 1.0
This workout felt really great and had a lot left in the tank.
Here's a little pic from the Tahoe weekend getaway... Nobody on the slopes on Superbowl Sunday.
Well, I had 2x20'(4') on the schedule today, and a voice in the back of my head -- driven by some recent strong efforts on the bike -- telling me that if I did okay on interval #1 that I should cut the rest interval to 2' and get a new FTP out of the deal.
Well, that was just not going to happen. I don't know what happened on that bike. Not great, whatever it was. Just didn't have it today…right out of the gate in the first interval my power was low. Actually even in the z3 part of the warmup I couldn't get my power up. Cadence was way low, and my HR actually dropped considerably in the second interval. Very strange.
- 18 @ z4 – NP 232 (IF 1.000), HR 162/168, cad 85
Going to do the rest of the week as prescribed, but then planning to test earlier than plan - probably bike Sat or Sun and run Tue or so. Leaving Wed for 10 day trip to Chile & Argentina (no bike, sporadic run) and want to get a test in to measure progress before we go. Knowing I'll have work to do when I get back motivates and also provides a place to 'get back to'.... as an aside, have been doing these Feb trips for longer than I've been with EN due to school break schedules for our kids and it's often a welcome break/recovery week.
Keep up the great work all!
Tim
My back didn't bother me too much. Hit all my required paces, even more on the last one.
@Tim- Good plan re: test. Enjoy your trip!
@Matt- Way to get it done when it just isn't clicking. I have had that feeling this week too....
Tues. & 1/2 Thurs. Bike done tonight (Z4, no Z3 except 5 min. wu):
12' @ .998 IF, avg cad 87, avg bpm 152
12' @ .984 IF, avg cad 64, avg bpm 147
10' @ .998 IF, avg cad 63, avg bpm 144
Skipped the run as my left hamstring is bothering me. (At least its a change from the right!) I thought it might be caused from riding aero (new for me) but running may be the culprit as last night's run on the TM was rough and not that bad on the bike once I got warmed up.
Nice work JOS!
I’m moving along with minimal drama after getting my shoulder squared away a couple of weeks ago. I joined a new AM swim crew and have gone from being one of the strongest to being one of the weakest. Man, there’s nothing that’ll motivate you more than practically getting lapped by some Phelps twin on your 100s!
just catching up...
Tuesday bike - done as scheduled
wu 2.0
2x 15' (4') at .97 and .97
1x 10' at .82
Wednesday run - done as scheduled,
treadmill, after work
15' wu at 9:00 pace
2x 1mi (4') and 1x .5mi (2') at 7:53 pace
1x 5' at 8:06 pace
about to hit the Thursday bike.....
Thurs Bike- getting better at the pre workout fuel and timing, think it's making a difference
wu 2.0, then 3x 10' (4') at .97, .98, and .99 followed by 1x 10' at .82
did the Tues ez run as a brick today, 20' ez in da hood with 4x 20'' uphill strides, felt good.
Overall 8.58 mi in 1:00:02 (7:00 pace). Current z4=6:58, z3=7:07, z2=7:24.
10' W/U @7:11
4x 7' @z4 – 6:42, 6:41, 6:25, 6:31
(4' recoveries –8:10, 8:28, 7:36, 7:54)
Remainder 6' @6:30
http://connect.garmin.com/activity/148282564
Bike tonight………….
Yesterday's run went better than I expected. I figured it would be a bear since I modified tuesday's bike to be an FTP test instead of 2x15. My run results tell me that I left more than a few watts in my legs. The run intervals were all done at slightly faster than Z4 pace (7:09 vice 7:12) and then I was able to fairly easily knock out two more miles at Z3 (7:19 vice 7:22).
@Matt - are you on the Advanced OS plan? I ask b/c you show intervals based on time versus distance.
I'm a week behind you guys but things are going well...I officially "feel" the OS fatigue building up...Lots of stretching and rolling to keep things lose.
So far I've hit all my zones for workouts and already a little pumped to retest my run VDOT in a few weeks...trying to stay disciplined and not overachieve the intervals...
3x8z4 tonight after work on the bike.
3x10's went really well one of my best rides todate....getting used to working with/pacing intervals with "power" via Trainer Road.
Great work everyone!
Some redemption on the bike after the 2x20' fiasco on Tuesday. Hit all numbers by far, and nice low HR. This was particularly satisfying given that I did a pretty hard run this morning.
Total 60' @ NP 212 (IF 0.915) – 22' warmup incl 10' easy then 2x 3'(1')@z3, then:
- 12'(4') @ z4 – NP 243 (IF 1.047), HR avg 153 / max 164, avg cad 87
- 12'(4') @ z4 – NP 243 (IF 1.047), HR avg 153 / max 164, avg cad 87
- 6'@ z3 – NP 218 (IF 0.941), HR 154/161, cad 89
http://connect.garmin.com/activity/148407568
@ Steve sounds like you need a day off.
well still no OS work-outs this week as Friday brought another rainy windy day to South Fl. Most rainy AM's in a row since I moved down here 6 years ago. It's supposed to rain in the afternoons not every morning. Ah well if this keeps up guess I will need to invest in a trainer.
To all keep up the great work and enjoy the rest day. Signing out from soggy Fl.
Here is a 2 1/2 min video of part of yesterday's interval workout - skiing in 8" of fresh powder through the trees then onto the bumps of lower Big Burn @ Snowmass:
Tomorrow (Saturday) is my last day skiing, then I start the OS on Monday.
Words to live by.
Plan for the weekend is 56 miles in the mountains for a little solo ride. Plenty of time for the main set... Then the Chinatown Fircracker 10k on Sunday!
Quick update. Yesterday, got my Tuesday run in during lunch. EZ run down the Embarcadero to Fisherman's Wharf. Really nice day in SF. Then ran over to North Beach, found a steep hill (not hard to do around there) and then did 5 hill sprints. Then back to the gym for a shower.
Wanted to do my bike FTP wko when I got home, but was totally drained. Woke up early today instead and did it at 5am. Hope it doesn't affect my wko tomorrow. Legs definitely tired. We'll see.
Enrique
Good work everyone. Work works but I think Al is having the most fun.
I had a slight left heel pain in my run last Sunday. I thought it might be a case of PF coming on. Yep. So I didn't run on Tuesday. Did the bike 2x15' @ 258 avg W - OUCH. Heel was ok but quads were dying. On wednesday my heel felt ok when I got up so I did the run. 1x1/2 mile @ 7:03 pace and 2x1 mile @ 6:55 pace. Heel was fine on the run and I felt strong. RPE was relatively low and my HR was at the upper Z3. So my run fitness is coming along nicely. Later in the day, my heel said "Hey stupid- why did you do that run?' So i'm icing and taking at least an entire week off from running. Don't want to dig a hole now.
On Thursday I did the bile. 3x10' (4') @ 258 avg W + 1x12' @ 213W. Felt ok, heel ok. Today I swam 1500 yds and I'll substitute a swim for the both the Saturday and Sunday runs. Time to get a new pair of running shoes too.
I hope everyone has a good weekend. Stay safe. Stay healthy.
Hey Enrique...what do you see as the difference between the intermediate and the advanced...I was toying with the same.
Welcome to the adv plan Enrique! I got my bike done this morning. I did the 90' bike this morning. Totally solo…no one to share the pain.
But it went well, with 12' z4 intervals feeling quite manageable. I made a real mental effort to stay fully in the aerobars and actually I was able to pull that off pretty effectively. On the last z3 interval I actually hit the low end of z4 for the 15' average so it was a solid effort for sure.
Total 90' @ NP 213 (IF 0.919) – 15' warmup then:
- 12'(4') @ z4 – NP 241 (IF 1.041), HR avg 156 / max 166, avg cad 90
- 12'(4') @ z4 – NP 244 (IF 1.052), HR 165 /171, cad 92
- 6'(5') @ z4 – NP 251 (IF 1.081), HR 166/172, cad 93
- 15'(2') @ z3 – NP 214 (IF 0.922), HR 156/160, cad 92
- 15'@ z3 – NP 222 (IF 0.955), HR 155/159, cad 94
http://connect.garmin.com/activity/148728403
Nice workout Matt. I'm about to go do my bike workout.
@Joseph - From what I've seen so far the difference is the Adv plan has me doing longer intervals at FTP (e.g. 2x20' instead of 2x15') on a given day and on runs longer as well e.g 3x1 miles instead of 1x1/2 then 2x1 mile. The change seems subtle but it is definitively more work. We'll see how it goes today. The Sat Bike FTP has 3 MS instead of 2 and the total minutes is 90 instead of 75, so it is a little more challenging.
Enrique & Dino- You both in the SF area?
Did Sun. run on Fri. night and then reg. sat. brick today to make room for a swim clinic Sun. am. Neither WKOs were great, I struggled but hit the zones, except for brick run today. Guess there is a reason for the way the WKOs are planned across a week, but I didn't want to lose the Sun. run.
Run: 2 x 1/2 mi, 2 x 1 mi Z4
1/2 mi- 4:49, avg bpm 152
1/2 mi- 4:49, avg bpm 159
1 mi- 9:49, avg bpm 164
1 mi- 9:53, avg bpm 167
Sat. Brick: 3 x 10' (leftover 10' from missed Thurs. bike) + 2 x 15' Z3, + 30min run
10' @ .984IF, avg cad 84, avg bpm 152
10' @ 1.004IF, avg cad 61, avg bpm 148
10' @ .976IF, avg cad 60, avg bpm 147
15' @ .821IF, avg cad 71, avg bpm 138
15' @ .809IF, avg cad 69, avg bpm 135
Found myself fidgetting on the bike a lot. New to aero and there seems to be more discomfort/chaffing and I need to fix it!
Run shorted by 8 mins. I really struggle. Didn't eat enough for b-fast and had no drink/gels for the WKO. Trying to lose weight but I cut too much and know better than to cut around a WKO that much. Duh
21:54- 2 miles. A little slower than usual too but was satisfied with getting done what I was able to giving how I felt!
Have a great weekend everyone. Wish me luck at the swim clinic tomorrow! First time in the water since Sept.!
first wimper of the season...legs felt a little sluggish going into this,
wu 2.0, then 2x 12'(4') at .97 and .97 --->last 2' of that second interval earned the first wimpering of the season, grind, grind, curse, grind...
then 2x 15' (2') at .81 and .81
after a break to take one of my daughters a school daddydaughter gig, I hit the run on a cold windy day...
rolling hills, out & back to the high school. 6.6 mi in 56:30 (roughly 6 min PR!, and it was all z3, excluding some hill stuff), neg split, steady out, and just a notch stronger coming back (no pacing info available).
happy with the run, not looking forward to 2x 1.5mi tomorrow. Oh well, I'll face it when it comes up. For now, a successful day is in the books.
y'all work hard and be safe!
Hmmm Good Ride today..inside...controlled (ie. I didn't try to exceed my prescribed FTP range worked on patience and cadence)....2x12 Z4 + 2x15 Z3....then hit the TM for 3 progressive miles...7:30, 7:05, 6:45...Felt Great!
Enrique..thanks for the feedback...I'm not sure if I will switch or not...last year I joined late and don't think I really hit the OS properly ...thats why I chose the Intermediate...I think I can handle the advanced (particularly for the run)...but want to be disciplined on the bike....learn and hopefully gain by following the plan...I would switch up to see but am concerned that if I change the plan...and then switch back will it match up the weeks the same? ie. if I switch to advanced plan and plug in the same end date that I have now...will I be in week 6 of the advanced or week1?
Yes. I switched back and forth a couple of times so I could review all the weeks before I decided to change to ADV. The week that tha plan "serves" up to you is just dependent on the end date that you choose. Choose the same end date in either plan and you end up in the same week number.