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WEEK 10 WKO Thread
Hi all. Hope everyone had a great day off. As for me I hit the run trail again for a big total of 1/2 mile. Followed by strech and icing of the knee. First time knee hurt while running today but was not as stiff or sore as it has been during the day so I hope that is a good sign. OVerall 1 week iback running and ~ 2.5 miles total, knees is feeling better than I thought. Still not right. Later in week will increase to 3/4 miles then the big 1 miler next week.
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Due to business travel tomorrow I had to do the Tuesday brick today.
Good luck on the increased run volume.
Tuesday bike -
wu 2.0, 10 x 1' on/1' off, then 3x 5' Hi Force Lo Cadence stuff, then off to work.
People, get it dun!
Swam yesterday, 10 x 100 holding about 1:30 towards the beginning, closer to 1:35-6 towards the end. Not bad after not swimming at all during February (doh!!!). Got some early season qualifiers I want to be ready for, so swimming kicks in now.
Today was 10 x 1' on/1' off target 300 watts. Hit all of them. They are definitely harder than the 30/30's ! The last one was definitely a 'tough it out' kind of interval. Feeling like the 1' duration was the right thing to do for this week. If they get a little easier by end of week, I'll think about bumping to 90s on/90s off next week.
Run was 20' brick with 5 x strides. Really was feeling good on the strides. Run form kicked in, good posture, and able to really move smooth and fast. That was what a brick run should feel like!
4 x 2' Z5:
#1 @ 1.197IF, avg cad 79
#2 @ 1.199IF, avg cad 79
#3 @ 1.207IF, avg cad 64
#4 @ 1.21IF, avg cad 60
2' OFF done around 60%.
No Z3 tonight.
1 mi in 12' on TM @ 1.0 incline.
that's a pretty common question, most of us have asked the same thing. And the usual answer is 'No', doesn't mean that your FTP is falsely low. There's still a couple of redline 'zones' above VO2. So, if I recall correctly, these aren't the same as MAX efforts. Smarter peeps than I have gathered the data and found that this range is what we're shooting for to get the improvement in a physiologic system that is relevant on to us on race day. Basically, do the best FTP test you can, and then, just...trust. Stay on the targets.
Stretching the intervals out to 2.5' is acceptable to the coaches. I believe they pull the plug on anything over 4' of ON time. There's another thread about this over in the Power and Pace Forum. My perception is that there's not alot of difference in the benefit from 1' intervals to 2' intervals to 4' intervals. I guess if I was hammering 120% for 4' (4') x 3 then I would start wondering about the accuracy of my FTP, too.
Skipped the run today to let the Achilles heal up more.
Bike workouts as follows:
VO2 10' ON time @ 235 watts as 4 x 2.5' / 2.5' RI
Then the remaining 38 ' @ 85% FTP (166 watt)
hit the meadow, benches at every 1/4 mile....
4x HalfwayToTheFirstBench at 6:55 pace
2x FirstBench at 6:54 pace
2x HalfwayToTheFirstBench at 6:50 pace
1x FourBenches at 8:00 pace
50' total
hit the meadow, benches at every 1/4 mile....
4x HalfwayToTheFirstBench at 6:55 pace
2x FirstBench at 6:54 pace
2x HalfwayToTheFirstBench at 6:50 pace
1x FourBenches at 8:00 pace
50' total
Run dun! 3 x 200, 1 x 400, 3 x 200 at 9:15-ish pace @ 1.0 incline (Did last few a little faster)
Felt pretty easy except the 400. Did some upper body weights after.
Got the run in. Did the repeats at the local track as it was a nice day today.
Overall 60' @ 225 watts, IF 0.921. Full 22' warmup incl 10' easy then 3x3'(1') @z3. Then 5x2'(2') @z5, target AP 293+ for 120%
AP: 318, 319, 323, 321, 305
HR avg: 153, 155, 160, 165, 166
HR max: 162, 168, 174, 178, 178
Cadence avg: 89, 89, 90, 90, 92
As you can see, I really struggled on the last one!!! I had to go with a higher cadence and it was TOUGH!
Finally 17' z3 to finish it off
17' @ NP 217 (IF 0.889), HR 167/172, cad 88
http://connect.garmin.com/activity/155856849
Now back to the airport for me!!
2x200, 2x400, 2x200 all at @ 15 kph with 0.4k recoveries. 2k each warmup and cooldown. Ended with 8k in 45 min ... happy enough with that.
Since its already Thurs here ... also did a modified version of the Thur bike this AM on a Lifecycle. Yuck, but got through it.
Planning to do the Sunday run on Sat here in Japan, then fly home and get to live Sat over again back in CA ... may run off the flight and will do the Sat ride Sunday.
Realize it's not optimal doing it in this way .. but rationalizing it's better than getting no exercise on the road. I don't know how the true road warriors like Matt do it every week.
love getting it done before work. makes the day seem a little bit lighter.
wu 2.0, 10' of 120% ON time (1'/1') done successfully, then 3x 5' (2') Hi Force / Lo Cadence with >100 rpms for recovery.
get it done people!
I had a good run yesterday on the treadmill. Hit all the paces, and really started to lock into some good form. Still can't quite figure out why I run so much better on the treadmill. Hitting paces at 3% grade on the treadmill was pretty do-able, whereas outside on flat ground, it's much tougher..
Bike this morning was 10 x 60s on/60s off, all between 300 and 315. I followed it up with 20' at Z3. this bike felt a little easier than Tuesday's bike. Don't know if that's because I'm getting used to the work a bit, or because of the pre-workout espresso shot!
Just switched from Beginner to Intermediate plan for kicks. So the Sat. bike is Z4, then Z5? No Z3? I might actually like that....
Did Z5 bike tonight as 4 x 2.5'. Did you know that 2.5' is about an hour longer than 2'? LOL Anyway, got it done & hit the watts despite the fact that I deleted the WKO off the Joule by mistake.
Looking forward to rest day tomorrow. Recover hard everyone!
@ Kim - Looking forward to hearing how you like the Z5 after the Z4 on Saturday... it nearly killed me last Saturday. Suggestion: don't over due the IF on the Z4 stuff - stay in the 95-100% range.
I got both the Tuesday and Thursday bike workouts done. Since I'm still not running I was going to do a swim on Wednesday, but couldn't get motivated so I just bagged it and rested. Starting to feel a little down about not running. Got a better diagnosis - achilles tendonosis. UGH! It may take another month of not running. I'm going to go crazy.
Maybe I'll swim tomorrow.
Well at least my biking is as strong as ever, and my heel feels fine on the bike. Last Sunday @ my Computrainer class I rode 85' @ 237 avg watts, a really good ABP ride. This week I was able to hit the 10 x 1'ON @ 330W, 1' OFF @ 170W on both Tuesday and Thursday. Followed Tuesday's VO2 stuff with 3 x 10' @ 228W, and today did 2 x 12' @ 228W after the VO2 work.
I hope everyone is getting plenty of rest and staying healthy.
Considering just doing the FTP work tomorrow and adding some Z3 time (ie. no VO2 work) on the bike. Need to start lengthening out the amount of Z3 time I do in anticipation of AmZof in just 10 weeks!
Hackin the Hack here today....I started down the OS Bike Hack...which skews to 4 hard bikes and really only 2 hard runs and relatively low run volumes...but I also realized I have the Atlantic City Half Marathon on April 1st...so I'm Hacking the Hack by trying to add longer FTP run on everyother Friday...and on the alternative Sunday I will swap out the 4th bike workout for a long run with some mustard at the end...today was 2mile warmup followed by 2x2mile @ 6:53 (Z3-HMpace?) with a 4 min. quarter recovery and 1 mile warmdown...
Looks to be a nice weekend so looking to take the bike workouts outside!
Overall 6.49 miles in 44:31, 6:51 pace.
Paces (current z3 7:07, z4 6:58, z5: 6:00 for <400, 6:28 for >400m)
W/U 9' @6:18, then recovery from the warmup of 2' @7:42
4x200m: 6:01, 5:43, 6:22, 5:38
4x400m: 5:50, 5:43, 6:07, 6:06
4x200m: 5:57, 5:43, 5:48, 5:58
C/D: 2' @7:48
Remainder time: 7.5' @6:54
http://connect.garmin.com/activity/156057447
Good run!
Great Work Matt...you can enjoy the steak now.