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WEEK 11 Workout Thread
Travelling again this week, so I had to do my Tues bike this morning.
Got the bike done as 6x2(2). I felt pretty strong through the whole thing:
- 1.2
- 1.21
- 1.21
- 1.22
- 1.22
- 1.23
Now to get showered, packed, and off to the airport. No run today and am going to REST tomorrow, so I will just add a little bit of Z3/Z2 work to Wednesday's run.
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Great work everyone being consistent and getting it done.
Due to some schedule issues I had to do the brick today instead of Tuesday. I decided to graduate myself from 2'/2' to 2.5'/2.5' on the z5 intervals. Well I hit the numbers but let's just say I didn't see any overachievement!
Everyone keep up the good work for week 11. My work outs and post will be a bit lite this week due to time off with family.
Brick run, however, was terrific. I dialed up Z2 (6:42), and ran steady for 20' (actually just over, to get the full 3mi). That's the best that pace has ever felt, bar none. Love to have that feeling!
Really felt good this morning..2x20 Z4 followed by 8x1min:1min Z5's...I'm still working on pedaling efficiency and power (Trainer Road)..help me to see the impact of smooth pedaling ...its quite interesting and dramatic. (smooth v. choppy/dead spot at the top)...I know some of this is fit related but I'm playing with that...for me right now its about how does the smooth pedaling feel in my hips/core/legs and what are the physical mental cues I am aquiring to help me maintain that as I tire....so far so good.
@Matt, that sounds like a very tough workout. Good job.
And good job to everyone. I'm at work, but reading these posts is getting my amped for my bike wko tonight!
I did my run at lunch... just the EZ 35 min run with some strides. I'm nursing a very slight achilles pain. It doesn't bother me when running... just a little tender after. RICE is my friend right now.
Z5 4 x 2.5' @ 1.196, 1.192, 1.167, 1.17 and cadences of 85, 81, 67, 71 (Fell a bit short on those last 2)
Z1 run done with dog around the block. A little over a mile in about 15 mins. (Had to stop for potty break.. for the dog) I think it also counts as an upper body WKO, even if it was only my left arm doing the work of "correcting" her when she pulls. Obviously didn't really hit the paces but since there are hills in the 'hood, I'll call it even. Tomorrow's VO2 run will be more focused.
Today, I made it a whole 8 miles into my first of the year roadie ride, before my 2nd flat hit as I returned to my car. That was a bummer because I really feel great in my riding lately.
Bike wko done.
I did 6 x 2' on and 2' rest. All at 235 watt
Then 20 min at 167 watt (85%)
Total wko including warmup and cooldown was 63 min. Feeling good.
I got a 12K this Sunday so I'm fired up about that. It's my 1st race this season. It goes across the Golden Gate Bridge. Should be fun.
Tonight, I'm off to a presentation by Allen Lim at a LBS in Boston. Hoping to pick up a few tips!
Good work this everybody. Way to stay after it.
I had a great ride on Sunday at my Computrainer class. We did 3 big hills and I was able to sustain 228 watts for 70 minutes, a great ABP ride. Finished really strong. Felt kind of sluggish on Monday.
But on Tuesday I had to bail out. Did the first 6 1' ON & 1'OFF @ 330/170 W and just completely blew up. Felt horrible so I just ended it, and did a total of only 35' (including WU). Not my day.
I did get a better diagnosis of my sore heel. Saw a PT who specializes in lower leg injuries. she confirmed that I got achilles tendonosis caused by the fall I took 5 weeks when I stepped into a hole on a ez run. She said I did the right thing to stop running and treat with RICE, but now was time for her to work it. Got a treatment that she called a "cold lazer" and a tape job. It is feeling much better the last two days. She said no problem getting well in time to prepare for IMWI and maybe to even still do the Gleason Am Zof race in May (I'm signed up and already bought the plane ticket so I'll be there one way or another).
Back on the bike tomorrow am. Stay healthy everyone.
CRAZY IVAN today...decided I would commute to work on my bike...30 hilly and windy miles..on my roadie with a backpack...1:45...a little slower than I had planned but okay given the circumstances...am goin gto try an work it on the ride home and hopeully get int 10 min. of ON time...we"ll see what happens.
I hope to do this 1-week for the duration now that teh weather is nice....1:45 on the bike v. 50 min. in my car...I like the bike.
Joe, that sounds like a great trade, a slightly longer commute in order to spend a bunch more time on the bike! Wish I had the same option.
Did 8 x 90" on/ 90" off this morning, centered around 300 watts. Only drifted low in the last one for about 15 seconds before I got it together and toughed it out. These 90" intervals are definitely working the suckitupitude muscles! Looking forward to the pool tomorrow.
I'm also amazed at how hard it is to do the math in my head or even while looking at my joule intervals. I have to write down my intervals to get the correct amount of ON time...No way I'm accidently going over at this point.
really hoping the Vo2 will help push up my FTP numbers...
Overall 7.10 miles in 50:01, 7:03 pace. Target paces: z3 7:07, z4 6:58, z5: 6:00 for <400, 6:26 for >400m).
W/U 6.5' @6:31
4x 200m: 5:06, 5:38, 5:48, 5:49
2x 800m: 5:56, 5:57
4x 200m: 5:54, 5:45, 5:49, 5:52
2x 400m: 5:58, 5:57
Remainder time: 5.5' @6:55
I ran all the intervals by time not distance, where 200m=0:45. So all of the intervals are a bit long since my pace was better than 6:00. Took recoveries equal to interval time except for on the 800s where I took 4' recovery. I also took additional recovery after each set to reposition myself on the road to begin the next set (additional recoveries were 2.5', 1.25', 1.5', 1.25')
http://connect.garmin.com/activity/158205150
Now we'll see how the bike goes tonight…………
Return trip from work...in 1:35..chopped 10 min. off the outbound commute...bit more satisfied with that...Solid Z3 riding with about 2,000ft. of climbing. Didn't get my Z5's in today...but thats okay.
Great work everyone!
Matt your killin' the runs!...
Mike - Suckitupitude ...I like that!...great VO2 work. Now about your cadence : )
Nate- I need to keep the math as simple and straightforward as possible...and always structure my intervals to make it elegantly easy.
Hit a beer tonight, you've earned it!
4 x 200 @ 8:40 each
2 x 800 @ 9:16, 9:18
4 x 200 @ 8:48 each
2 x 400 @ 9:24, 9:21
Very happy with the WKO and impressed that I got it done! Have a harder time holding the pace for the 400's and 800's. Not sure if it is because I'm overachieving on the shorter intervals (which seem "easy" in relation to the longer ones), because of the incline, or what. Got it done none the less!
Overall 60' @ 219 watts, IF 0.897. Full warmup of 10' easy then 3x3'(1') @ z3. Then 12' of z5 time, structured as described above:
Target 120% = 294 watts
AP: 305, 305, 301, 300*, 299, 311**
HR avg: 156, 162, 168, 165, 168, 164
HR max: 168, 176, 182, 180, 182, 177
Cadence avg: 92, 92, 92, 91, 91, 91
*=1.5' interval where I cramped up, **=1' interval to make up the lost time
Remainder 13' @z3: NP 206 (IF 0.843), HR 166/170, cad 88
http://connect.garmin.com/activity/158323430
I had to skip my run yesterday due to a cold. My middle child came home sick on Monday so I must've picked it up from him. Drat!!!
In any case, I slept in today and worked part of the day. Felt good enough tonight to crank out the bike workout.
6 x 2' ON then 20' at 85%.
I had to bring out the AC/DC to get me through it!!
Happy Friday to all tomorrow!!
I'm starting to notice all the VO2 work taking a toll on me (needing more sleep/recovery than usual), so I'm likely to back the bike VO2 sessions down to 1x per week, same with the run. More important to stay consistent than to dig a hole. I've had this problem with VO2 work before, so I'm going to play the 'better safe than sorry' card. Next week is traveling and all runs, so only one more VO2 week before the next testing week after that!
This is interesting Mike. I am paying close attention to what you OS vets do. Thanks for posting.
8' ON
2.5' @ 1.217 IF, 83 cad
2.5' @ 1.17 IF, 77 cad
1.5' @ 1.194 IF, 75 cad
1.5' @ 1.165 IF, 69 cad
Sat. long bike, no run. (Legs still toast from Wed. VO2 run)
Z4 2 x 12' + 1 x 8', Z3 24'
12' @ .968IF, 78 cad
12' @ .964IF, 62 cad
8' @ .973IF, 62 cad
24' @ .873, 60 cad
Sleep was lacking a bit last night with a new puppy. But it did force me to get up earlier than usual!
Happy St. Patty's Day!
I threw out my OS week #11 scheduled workout and instead set a goal for each of the 3 loops (#1 warmup, #2 z4/FTP, #3 z3 ABP). Overall I executed on the plan pretty well…not bad considering it was the first time riding a tri bike outdoors since Sep 11.
Overall ride 2:28:31, NP 216 (IF 0.885), TSS 192.0, elevation gain 1608. Distance 48.29 miles, avg 19.5mph.
Loop #1 (warmup): 60' – NP: 162 (IF 0.662), VI 1.17, cadence: 77, HR: 107 (max 144), 16.5mph
Loop #2 (z4/FTP): 42.3' – NP: 254 (IF 1.042), VI 1.00, cadence: 91, HR: 155 (max 169), 22.1mph
Loop #3 (z3/ABP): 44.6' – NP: 220 (IF 0.903), VI 1.00, cadence: 87, HR: 146 (max 157), 21.3mph
I'm tempted to give myself an FTP bump based on loop #2, but there were a couple of traffic stops (elapsed time was 44:31 vs. riding time of 42:17). So I'll have to wait for the next FTP test.
http://connect.garmin.com/activity/158782591
Now an 8k race and EN meetup tomorrow!!
Cheers,
Matt
Did the scheduled WKO.
Full Warmup
MS: 2 x 20' @ 197, 197 (FTP is 196 so I overreached just a tad)
MS2: 8' ON time doing 4 x 2' @ 235, 236, 235, 236 (last two intervals were killer)
Then RUN BRICK for 17', out and back at 7:45/mi avg.
My son turns 6 so we're doing a little party here today and tomorrow I'm going out and doing a 12K across the Golden Gate Bridge with a friend!!
Absolutely gorgeous day for an outside ride today...and I took out the Tri bike for the first time...total fo 40 miles avg. 20mph and 146HR...included 2x20min. Z4 and 10min. of on time of 30:30's and a few 45:45's...I really felt great and I am probably about 3-4months ahead of where I was last year...(this is the first year doing the full OS...Last year I joined in Feb. did a personally modified run focues OS..all wrong)...so I'm feeling really good about progress so far.
Good work everyone!
@ Matt - sounds like you guys had a great ride. I'm bummed I couldn't join you. My spirit wanted to but the cold virus said no way. Hope you join you on other rides.
Bruce
I'm probably going to be off the grid for the next week, as I'm traveling internationally. Looking forward to catching up when I get back!