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NOS 2011/12 - how did you do?

kkieferkkiefer
in General Training Discussions

 Just saw the "heads win/ tails loose" post from Coach P.

 I know many have posted in the group their results and comments at different places.

Maybe it is good idea to reflect how your NOS went after 1-2 weeks distance and  good stuff to read next November

1.) How did the OS go and what were your results?

2.) What would you definitly do again next  OS again?

3.) What would you definitly NOT do again next OS again?

Let the JAN/DEC OS team here it?

Comments

  • kkieferkkiefer

     Yep, answering my own posts :

    1.How did it go? Results?

    I did the intermediate OS plan, but cut ot the Saturday runs. Did Tue runs mainly as bricks as I did my bike on tuesdays - somewhere in a gym. Had a lot of travel. Week 8 - Xmas i did my finial test and got sick for Week 9 . went Week 10 skiing and was training for Week 12,13 and part of 14 in Denver - VO2 training on 2000 feet is i nice expierience. Week 15 - decided to train for my first HM which was due on Sun Week 19 (11-March), tried to get some Bike test in Week 20 in, but managed only in Week 21 Tue to do so

    Facts:

    Weight: started wit 82 kg --- held ground --- went down to 79.5 kg, mainly due to the long runs

    Bike: from 251W -> 262W -> 271W -> 282W

    Run: VDot 39      -> 41       ->  42      -> 45   , first finished first HM in 1:44:08, was my longest single sport event ever

    Results - Swim: stayed dry until Week 20  -> after 3rd swim session did 10x100m each sub 1:40 (T-Pace from Sept-11 was 1:42/100m)

    2.) What went well:

    HM race very nice thing to do, gives a nice push for the finial strech.

    Played a bit with VO2 intervals on the bike, build up to 5x3min is no issue in Block 3, do this next time alreay in VO2 block. but fatique is creepy here.

    Missing Week9 & 10, reintegration into week 11 was totally possible results were sub-par it helped me to finish strong.

    Stenght/Weight training for Core and Upper body, helps maintaining my swim power and kept me injury free.

    3.) Leasons learned 

    Need to do finial Bike Test prior to HM, motiviation is difficult the first days after.

    Focus to stay health over Xmas.

    Calculate VDOT correctly, I used in first block 5k pace as TP and felt trashed after each work-out.

     

     

     

  • Paul HoughPaul Hough
    Kai - I love your graph...awesome results too. I would like to be able to do an OS in its entirety, but if I roll out of Cozumel this year and do IM St George in May 2013 then I won't have any OS. Too early to tell yet. At some point, I'll need a break, but after over 4 decades of competition, I'm not there yet.
  • Coach RichCoach Rich

    Kai,

    Great work! From 25x to 28x watts is a big move! You're knocking on the door to 300w and at your weight that this rarified air in triathlon

  • kkieferkkiefer
    Thanks Coach, get me the GFPlan and I will try to knock-on the 29x door before I roll-into my 12wk-HIM in Mid May.

    For the rest of NOS team -

    1.) How did the OS go and what were your results?
    2.) What would you definitly do again next OS again?
    3.) What would you definitly NOT do again next OS again?
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