Week 16 NOS Bike Sessions
The alarm came early this morning and the warm up was long, but work worked in the basement this morning.
12 / 8 / 15 @ 1.0 / 0.99 / 0.98
I'm starting to get really pissed at the announcers at the races in my basement because its always Lance this, Jan that, look at Iban go, but I never get any TV time or commentary for my sponsors! I'm on their wheel the entire time...
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I got mine done early this morning too
felt really good so did 20 - 10 @ IF of 0.97 instead of 12, 8, 15
then got in 15 minutes of .84
Outstanding stats this morning guys!
Swam 3,600 yds yesterday.
Been plugging away but just not posting that much. Today: 8/10/12/10 @ 100% FTP or a smidge higher. Then a 15' Z3 brick run (first bricked run since December.... It was ok after the first few minutes
).
Got the 8/10/12/10 done yesterday (boy those last two were tough!), and substituted an evening swim for the brick run.
I'm not swimming much, but I can't give up getting 1 - 2 in per week. Whenever I don't swim at all, my back tightens up and I start to get all kinds of aches and pains. Swimming is what keeps me healthy and going strong. I meant to do an easy swim, but a couple of triathletes in the next lane loudly talking about their sets of 500's in 7:30 meant I just had to do a set of 'em on 7:00... what can I say, I am massively immature and competitive
@ Robin - I used to despise swimming, but the better I get at it (as measured against those who can't), the more I like it!
@Roy, thanks for the laugh!!
@Paul, I agree. Now if I could just get better at running, I might like it more!
Did some core work + upper body strength work.
Bike got 12' @ 104%, 10' @100%, 12' @98% and 3' @105%, was watching Hockey and somehow i stopped the last interval to early.
Had the change up the brick run as to tired so i did 5' Z1 (WU, my calves were edgy), 5' Z2, 5' Z1, 5' Z3, 5' Z1 (CU).
Now i am going for 8hour sleep .... and dream now I can draft of LA
Well I'm back. Still coughing now and then but finally felt somewhat better Sunday. Kick off a Vo2 week. I figure with the break I'll only need 1 week transition so two more weeks of Vo2 then 5 in the last block to finish up late.
Today workout still felt heavy in the chest breathing once I got going.
10'on at 4X2 the 2X1' all 288-293 around 1.21-.122. Then hit the road for 25' brick.
Gordon
@ Kai - your day sounds very tough. Life stress is a factor in your ability to do sustained work. Take an easy day.
Got in my Vo2 workout 5x2' and 2X1' fo 12' On all between 291-293. Followed that up with 10' at 85%.
@ Paul - I'm not sure and the problem is "I think I came out ahead" The problem I've found with SAU's is that it doesn't matter what I think and apparently at times my thinking is very skewed. Having said that hopefully your right.
Gordon
Today's details - my FTP is 263. Mixed up the order of intervals a bit and did 8 '(2'), 12' (3'), 10' (3), 10'(2'). On the second one I just felt like getting the 12 minute interval over with. Results:
1 - 254 (97%)
2 - 258 (98%)
3 - 259 (98%)
4 - 260 (99%)
I will start to cautiously up the watts to 100% next week and see what happens. And will not overachieve on this weekend's VO2 stuff. Would love to finish this OS around 270. Will need a solid finish to do that!
@ Gordon - I'm taking my mother-in-law with us to Cozumel so I have just about all the SAUs I need this year!
@ jim - i hear ya - me too - i've riding on the cool side 92% - 97% - i dont think it's overachieving as much as - vo2 is just frickin hard work
@ Lauren - awesome - now the fun begins holding the new #'s on the longer ftp's & still some vo2 on saturdays
@Paul/Gordon - touchy subject
2/15 i had an appt with a local running gait analysis group - wow what a great experience - lots of room for improvement!!! - first got the interest after reading earlier EN post from Linda - after they film you and you sit down to discuss the short comings it's amazing what you learn about body mechanics and muscle imbalances/weaknesses - major core strength improvements needed here - i've been lucky this OS with no running injuries - i know i've been sitting on the verge though and thinking before the mileage ramps up in a couple months best to correct what i can - especially as 55 yr the higher mileage can be killer
one more week of OS for me - next week headed on 2 wk business trip to the far east - which will effectively kill any scheduled wko's - will use this trip as my transition time and begin general prep upon my return -
Friday evening - 60 mins on the trainer with Spinervals Aero Base Builder VI. TSS = 55. Spent a total 25 mins in Z4/5 but as short intervals so my heart rate was Z1 or 2.
Saturday - 60 miles (30 out and back) on the Suncoast bike trail doing EN intervals. Came through 56 in 2:41 and 60 at 2:52. 4 mile brick run at 7:52 per mile average.
On deck -- nap-o-rama, then the pool.
@ Lauren - Way to go! Shows a lot of work when we see a bump like that.
@ Paul - damn nice 60 mile ride!
I did mine around noon, again with the 3 boys pulling their 20’ intervals along the way on their trainer beside mine in our cabana. I had coffee in me as well which I am not normally accustomed to, but consider the aftermath from yesterday’s run, I needed it:
20' WU
8' @ 91% (1')
1 x 1:15 @ 112% (fixed flat #1)
4 x 3' @ 118%, 120%, 122%, 121%
1 x 1' @ 123% (fixed flat #2)
15' @ 90%
Good ride all in all. Hopefully run will go better tomorrow.
@Lauren - Nice job with the FTP bump.
@ Bill - 2 flats is definitely odd. I can't say I've ever had one on the trainer.
Got in 2X15@ .97 & .99 the 6' ON time 2 X 1.5 and 3 X 1. Then I headed out for 25' run
Gordon
Had a good Saturday bike. Did 14' ON as 5 x 2.5' and 1 x 1.5, all at 120 or 121%. Followed up by 30' @ 83%. Did a z3 brick run, 5k in 23:xx and called it a day. My legs are barking at me. Haven't been running off the bike that much.
@lauren, that's great on the bump
@ Gordon, nice to see you're getting back after illness.
@ bill, I've had trainer flats by a spoke going through my rim tape and then puncturing the tube.
@shaughn and Paul, crazy strong work as always!
Took tremendous will power to get on the bike tonight but did 90 mins on the trainer using Spinervals Aero Base Builder 1. Finished this week with 20,000 yards swimming, 25 miles running, and 166 miles biking.
I'm off tomorrow so may try to get back on the bike for a hard work out if I'm up to it.
I know I am late .... but here I am ... we currently having Carneval season
Thursday Bike, did as 2x15' and 1x10', like to do the long block while i am fresh. will do the same this week.
Sat Bike, moved to Sunday, but due to Carneval and Soccer tournemant it did happen only yesterday,
Needed 2 attempts, first attempt at 6:00am failed after warm-up, took me 30min to figure out that i unpaired my brake power. Redid Workout at 5:00pm.
2x WU (6' Z1 + 3x2'(1') Z3)
3x3' (3') at IF 1.21
1x2' (3') at IF 1.28
20' Z3 IF 0,86
CD (5')
Cutted Z3 time down, to make sure not to bump to much into todays BikeFTP session (3x15' Z4).