Sat 1/23 Workout
Did it yesterday.........legs on the 1 hr run today were tired....definitely some fatigue
Went well though yesterday:
1;30
IF 80% TSS 94
10 x 30/30's
2 x 15' (5') on 249w (FTT 250w)
14' @ 87%
Hit all targets but definitely alot of work during intervals!
0
Comments
Can't sat mine went as well, but I got it done early this morning.
10 x 30/30 was on target and no big deal
1st 20' @ FTP was tough but I made it. I was getting really worried about the next one.
2nd 20' @ FTP got really hard really quickly. I was suffering by 3 minutes in and knew I was in trouble. Stopped at 7' for a 1' easy spin, then stopped again at 15' for a 1' easy spin and then finished up. I was pretty sure I was in trouble for the 5 x 2(2) at Z5.
Surprisingly the 5 x 2 (2) was at horrible as I thought, but definitely a sufferfest. Got all of them done as in the plan.
Finsihed up with 15' at 85% which actually felt comfortable.
Did 2 miles at MP after and called it good as I had to get going. First 5 minutes were really tough but my body adjusted and the final 7 minutes felt pretty good. I was definitely glad to be done.
Entire workout (227 watts):
Duration: 1:53:03
Work: 1541 kJ
TSS: 154.3 (intensity factor 0.907)
Norm Power: 240
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 49.783 mi
Min Max Avg
Power: 83 427 227 watts
Cadence: 48 113 97 rpm
Speed: 15 30.6 26.4 mph
Pace 1:58 3:59 2:16 min/mi
Crank Torque: 89 461 201 lb-in
The workout was on the CT with all levels programmed in. The 10 X 30/30s were no trouble.
The first of the 2X15 at FTP was work but not bad. The second one was a mess. Like Matt A, I had to pause twice and spin a minute. Once 4’ in then again at 7’, then suffered through the final 8’ to get that interval done. Even with the pauses hit 97% of FTP on the busted interval.
Finished with 3X15 at 85. These were ok, the third one was becoming mental work – time sure seemed to slow down.
Total workout 2:03 NP= 220, IF .882, TSS= 159
Transitioned to the treadmill and did 20 min with the center 10 min at Z3 pace. The legs settled in after the first min at that pace.
Matt
Regarding the above: UGH! I'm glad I'm only on week 5 of the OS, and that there is a progression in agony here. I can't imagine doing the 2 x 15s much less the 2 x 20s Matt and Matt describe. Hopefully by the time I get there (1) my legs will be ready, and (2) my CT will be repaired. Raced today in a 10K, and will do the bike tomorrow.
Struggled with the 2x20 but held onto 205 watts as 1x20 + 1x12 (2) + 1x8 (2). then went after the 5x2 (kept the 2' RI at 60%). Nailed all of them at about 230 watts (5' max was 237). Then tacked on the 30/30's and some z3 time to finish up the 90'.
All said and done, 90' at .88 IF. Not perfect but solid I thought.
My 10 x 30/30s went pretty well and all were in the 126% range. I am starting to enjoy the 30/30s.
The 2 x 15s were tough towards the end of each one and I hit them at 96.6% and 94.6%.
The final 2 x 15s were not as easy as in the past but I did get them done at 85.1% and 85%.
I had to head to work and as a result postponed my 20 minute brick run until this evening. In that it I run on dark, unlit roads, I have to guess on my speeds, and as usual ran a bit slower than the plan called for.
My legs seem to have a bit of the deep tiredness that I usually feel well into IM training.
@ Lieigh: I thought you struggled and fell into the Halligan camp? Looks like you did just fine to me @ 0.88 for 90'.
V
I fall into the camp of people who struggled this week. I was flying to Hong Kong on Monday morning and wouldn't get there until late Tuesday night so being stupid I did the Tue workout on Sunday night after the usual Sun run that morning. Strangely I felt AWESOME – seriously strong and probably one of my best workouts.
However fast forward to Wed when I am on the hotel treadmill – the combination of 20+hrs of travelling and the killer Sunday of training meant that I struggled through two of the 1km intervals – I had to turn the speed down to get them done but did completely drop the third one. Similarly I felt weak for the Thursday bike (on hotel gym bike) so had to bail early. Add in nearly 24 hours of travelling to get home on Friday and I was in no shape to do the Sat bike as prescribed – I hit all the VO2 stuff no problem but the FTP intervals were around 85-90% and when I got to the 85% intervals I couldn't get above 70-75% so climbed off the bike – no brick run either. My only success was I finished watching the Cervelo movies (very good - follows the team through their 2009 season ending at TdF http://www.bartape.net/video.aspx?t...ocumentary).
This morning I was scared of the 4x1km intervals so decided I had to get them done on a treadmill to make me hit the required pace. I totally shocked myself by getting them done without any real issues – great feeling at the end a tough week. Time for a rest day though.
Interestingly, I just read an article that says you should take a short taper (2-3 days) before long distance travel and that way you perform better when you reach your destination. It is hard to know what is best – “cut back on workouts before and nail them when you get there” versus “nail workouts before you go and perform sub optimally when you are there”. May try the taper approach when I fly to UK next weekend.
Chris
I did the sat bike workout this am. The warmup and the 30/30's were ok. The first 20min interval wasn't to bad and finished it at 101%. The second one was much tougher. I thought about bagging it several times but managed to finish even increase the power at the end. Ended it at 96%. The 5x2 was hard especially the last one. I did not do any 85% work. Just spun for another 12mins at about 100rpms and then ran 3 miles at mp. The second 20 min interval after doing 30/30's is some serious pain!
By the way, this was the first time that I rode outside in a long while...
Saturday was pretty good, I am doing a hybrid basic month and OS thingy. about 3 hours with 30-45' easy, 5x 1'/1', 2x15 at FTP and then as much as I can in just over 80%.
Just over 3 hour, the TSS was 257 (84.9%). Pretty good since I have not ridden more then 1.5-2 hours since June...