Home January 2012 OS Group Discussion-January 2012 OS

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.

    The workout was, in a word, brutal. But that was perhaps to be expected given it was the third consecutive day of very hard efforts (Saturday big brick, Sunday hard run). The bike was not great but I did manage to hit the numbers (barely). The run was a bit of redemption and although my legs were feeling a bit like jello I managed to turn in some pretty strong splits.

     

    Overall 60' @ 214 watts, IF 0.975. Full 22' warmup incl 10' easy then 3x3'(1')  @z3. Then 5x2'(2') @z5, target AP 293+ for 120%

     

    AP:  306, 302, 297, 303, 298

    HR avg: 149, 153, 154, 161, 162

    HR max: 159, 164, 167, 172, 176

    Cadence avg: 90, 90, 92, 93, 94

     

    Lower HR than prior days…just couldn't get the power up…tired leg muscles…

     

    Finally 18' z3 to finish it off

    18' @ NP 202 (IF 0.829), HR 14/153, cad 88

     


     

    The brick run was again very strong. And again, the first half mile was a bit slow but then settled in and started negative splitting each successive half mile. This is significant given the strong headwind in the second half of the run.



    Split


    Distance


    Avg Pace


    1


    0.47


    7:38


    2


    0.52


    6:53


    3


    0.48


    6:57


    4


    0.50


    6:44


    5


    0.49


    6:40


    6


    0.54


    6:34


    7


    0.49


    6:20


     

    Now a "rest day" tomorrow as I travel to Baltimore starting at 6am…
  • Posted By Dewey Carpenter on 05 Mar 2012 09:31 PM

    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.



    Good luck on the increased run volume.

  • @ Dewey - this ^

    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!
  • Holy crap, it's already week 10 ?!? this OS is flying by...

    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!
  • Enrique and Chris thanks for the good vibe. Today hit the bike for 22' WU followed by 6x90"/90" and 1x 60"/60". Finished with 18' in Zone 3 for a total of 61'. Could really tell the difference with an increase from 60"/60". Was planning on adding 30" each week but might hang at 90" for another week.

  • Mike - agree about the interval increase. 1' ON time seems to be about right. Last intervals were hard but tolerable. Haven't looked too far down the road in the plan. If we stay in the 10' of total work time, then I may stretch the intervals out to 1.5' or longer, but if the total ON time grows then I might just sit at 1'. I'm not sure I'm sold on the idea that there's a big benefit to doing 4' vs 2' vs 1' etc in VO2 focus.

  • Tuesday WKO done. I've been doing my intervals as 2'/2'. If I can get through those OK, does that mean my FTP is too low? Should I go for 2.5'?

    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.
  • Kim,

    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.

  • Hi!

    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)
  • Crap, I didn't realize that the VO2 bike rest intervals are supposed to be at 60% FTP. Woops! Good thing I read the wiki on 30/30's today. Although I don't totally understand why, but it sounds like this is an important detail, right?

  • Another 1/2 mile run is in the books. Little pain during or after. knee seems to be getting stronger. Fri moving up to the big 3/4 miles.
  • wednesday run...

    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
  • wednesday run...

    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
  • @Enrique- I'm not sure how important it is but it must mean something if it is specifically in the plan. Most of the other rest periods, like in the Z4 WKOs, don't specify. I don't think I realized it on the first few VO2 bikes either. I'm sure its not the end of the world....

    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.
  • Thanks Kim. I wonder if it will affect my fatigue levels much when I am not resting as much on those rest intervals. We'll see!

    Got the run in. Did the repeats at the local track as it was a nice day today.
  • I'm swapping Wed and Thurs due to more business travel. I'll do my z5 running in DC tomorrow. Tonight was another VO2max bike extravaganza...thank goodness tonight was better than Monday's brick performance…

    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!!
  • Boy, you travel a lot Matt. And you still manage to workout... nice.
  • Tues bike got lost in the date line this week ... but did the scheduled Sun run and did the Wed run as scheduled. Working on a TM in hotel fitness center -- at least it was a good model.

    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.
  • Well driving rain this AM so my bike is canceled!.
  • good bike session this morning.

    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!
  • Enrique, yes, the rest at 60% is important. One of the adaptations we're looking for with VO2 work is to improve the oxygen delivery system by driving the HR higher. If you go too easy on these types of intervals, you will spend most of the next interval getting the HR back up. This is more important if you're doing 30/30's or 60/60's. When you're doing 2'/2' or longer, I'd venture to say that holding the rest interval at 60% becomes less important.

    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!
  • Mike, Thanks! I didn't understand the "why" so that helps a lot!
  • 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.

  • Got my bike workout in. MS: 5 x 2'/2' then 12 min at 85%. Not letting the watts drop lower than 60% in the rest period does make this workout a bit more challenging. I'm ready for a long 8 hour nap!
  • Hit the pool this morning for 3 x [5 x 100yds on the 1:40's] on 40sec rest. Able to hold just about 1:35 for each, though I thought I was onto some sort of magic when the first was at 1:30... Total of 2500 yards, and 5 min in the hot tub to count towards my recovery day for the legs.

    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!

  • Late report on my Wednesday run, done in DC on Thursday. Actually I was going to push it off to this morning, but after lunch at Chipotle and hearing I'd be eating dinner with clients at a steakhouse…

    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.

  • Got yesterday bike in after my 3/4 mile run at slow pace. Knee is holding up. It is not right still but not hurting much before or after work-outs. Still hurts a little running and swells a little on the bike but all in all making progress. Bruce I feel your pain and hope that you will be back out running soon. Ride today was 22' W/U (10 " followed by 3x3' (1'). then 6x90/90 (1.23, 1.21, 1.20, 1.22, 1.16, 1.17), 1x60/60 (1.20) then 20' @ 0.84. Dropped a bit across the set but felt about right. will stick with 90/90 for next week. Have an early meeting tomorrow so may not get to bike if I can I will only do the MS as I'm planning a 4-5+ hour ride on Sun.
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