Well gang this is it my last post as a member of the January OS! Been an absolute blast and I appreciate everyone's support. You are all awesome and enjoy the next weeks of OS. I am sensing nice fitness gains for all of you.
Had limited time this morning so got in what I could. Rode with a buddy who hasn't been on his bike since September and another guy in the middle of training for Cali 70.3. Had a blast, nailed my intervals (they actually felt a little easy) and an overall ride of .858 gives me confidence going into transition and on to IM training. Especially after the hilly 9 mile run yesterday. The overall IF would probably have been higher as I had to circle back a couple of times and simply spin with my buddy was falling off the back. He is a trooper.
601 TSS for the week. Nice bump from 400 last week.
Usual rolly route. Cold, wet, dense foggy air around 41 degrees. But I am not complaining since I am fortunate to get outside.
600 TSS for the week is tasty!! We will mis you John! But we'll be keeping tabs on you as you train up for IMSG. I can't believe the whole IM season is going to start sooooo early this year! It feels unreal!
too icy this morning for any outside workouts. so slept in again, 3x row! going to movies with family here in a bit... so I just took my 2 rest days in a row so no worries!
Well, another week in Hartford CT. Bah. I got a treadmill & bike session in at the hotel. Not sure the watts on the bike are real....
Good bike session yesterday. I did 3 spin-ups, 3X1' (1') sets (188, 193, 197). Then 2X12' (4') at Z4 (191, 190), 2X15 @ 85% (or 160 watts target 164, 160). I pretty much hit all my target watts today. Good stuff.
Good run today. I did six stride (6:10, 6:23, 5:59, 6:11, 6:11, 5:32). Then 2X1(3') repeats at 7:57, 7:29). The last set was Z3 and I held 8:54.
And with this the first month the out season is done. Too much traveling impacting the training. However, I feel like I'm going to have a nice pop in my watts and a larger pop on my running next time I test.
@John Stark: we will miss you and all your infectious social energy. Bon voyage as you set sail for IM SG.
As for me I nailed another good workout: outside as always! 1.5 hours on the bike as 2x10(2)@ FTP then 2x15(3)@z3, transitioning to a 32 min run on my favorite trail loop. 23 degrees at the finish. I felt warm and toasty the whole time except for my forehead on the bike: it felt like an icecream headache! I ran into the dusk without a light as long as I could; beautiful to experience the day/night shift this way.
Mother/Father in law in town as well as brother and sister in law plus three kids under 5 equals a tough and tiring weekend. I'm not used to the kid screaming. Was fun I'm tired. Had a good 2x15 though.
Had a had drive crash this week but saved my old WKO data. Looks like I didn't put a new FTP in when I d/l this workout today so the IF is screwy.
Not my best week of work but as a whole in January I think I missed 2 workouts, almost always nailed my power goals so on a macro level a really great month. Lets hope for an even better February
Morning swim, and afternoon run. 2 x 2mi (6') @ 6:48 and 7:02. 1st is DOWNHILL, the second is back UP, avg is 6:55, which fits my TP of 6:58 just fine. No rain today, but I spent > 30 minutes wiping the grit off my bike and re-greasing the chain from yesteday's ride: 2 hours, TSS 123, IF of 0.8. With only a total of 0.02 inch of rain in those two hours, and all the grease is gone!
Tomorrow is a travel day, going with #1 son to ski in CO, meeting my sister and bro-in-law there. Continuing to test the value of moguls (or hopefully, powder) in building FTP for cycling!
Good luck to John as he tackles training for IMSG. I'm toying with the idea of shooting down there on race weekend to sign up for next year. So far that's just a fantasy. I've never seen an IM swim start from land, someday I'll have to do that.
Great run outdoors today. It was a little brisk running into the wind, but I was glad not to be on the treadmill for a change. 1 hour in the blistering Iowa heat of 20F!
Great run yesterday am. Held my intervals. Overall a good week. Bike a little off but will get my mojo together this week. It will be interesting as my workouts will be in the early am because of my day job doing taxes. I have another 5k snowshoe on wednesday.
I'm jealous of all of you who are having these great run workouts. I have 1 more week until I can strap the shoes on and hit the roads myself, so I'll be there with you all soon enough.
I'm continuing to see the benefits of my hard work on the trainer, though:
Saturday: 10' WU; then 2 x 15' as 287 / 291 (106% / 107.3% of week 1 FTP); then 2 x 15' as 236 / 235 (87.2% / 86.6% of FTP; 5' CD. Total of 1:25 with .902 IF & 117 TSS
Sunday: 10' WU, then 2 x 12' as 302 / 303 (111.4% / 111.7% of FTP), 5' CD. Total of 40' with .988 IF & 67 TSS. Then did a 3 mile fast-walk brick which felt awesome - I'm so ready to run!
I'll be targeting 290-300 for my FTP intervals this week. It looks like I'm seeing at least a 7% FTP gain over 4 weeks which seems to be in line with what many of you are posting as well.
I want to keep up with the accountability moving forward so I'm posting my week 4 stats and PMC:
Training time: 6:50
Time spent at/above FTP: 1:43
Avg IF on bike: .920
Miles: 98
TSS: 496
CTL: 50.8 TSS/d
TSB: -18
Weight: 175.0 lbs
Anyone else want to share? Keep up the good work folks!
Thanks Dan - would you mind sharing some of that running speed - please???
Michele - it took me a while to figure it out too. From the journal screen on WKO you can go to the summary and then click options - you can copy the whole chart or just highlight the part you want and click copy and then paste it in your post - at least that is how it works for me.
Now for my WKO lesson - how do you get all those totals? I really like that! Thanks for sharing - I think your slayin it!
@Robin - I assume you're talking about my weekly totals I had stated above? I just have a couple custom graphs on the Home page set up that give me the information:
Summary table - tells me TSS, duration and miles week by week
A custom TSS vs IF chart set to 7 day increments - tells me average IF and TSS for the week (can do separate ones for cycling, running, etc.)
A customer power distribution chart - tells me actual time or % of time spent in certain power zones (can also set one up for time spent in certain HR zones)
You just have to devote a little time to play around with manipulating those charts to get at the data you find interesting.
Comments
Well gang this is it my last post as a member of the January OS!
Been an absolute blast and I appreciate everyone's support. You are all awesome and enjoy the next weeks of OS. I am sensing nice fitness gains for all of you. 
Had limited time this morning so got in what I could. Rode with a buddy who hasn't been on his bike since September and another guy in the middle of training for Cali 70.3. Had a blast, nailed my intervals (they actually felt a little easy) and an overall ride of .858 gives me confidence going into transition and on to IM training. Especially after the hilly 9 mile run yesterday. The overall IF would probably have been higher as I had to circle back a couple of times and simply spin with my buddy was falling off the back. He is a trooper.
601 TSS for the week. Nice bump from 400 last week.
Usual rolly route. Cold, wet, dense foggy air around 41 degrees. But I am not complaining since I am fortunate to get outside.
Entire workout
Duration: 1:39:41
Work: 1147 kJ
TSS: 122.2 (intensity factor 0.858)
Norm Power: 222
VI: 1.16
Pw:HR: 4.7%
Pa:HR: 15.56%
Distance: 28.232 mi
Min Max Avg
Power: 0 617 192 watts
Heart Rate: 81 171 148 bpm
Cadence 30 196 99 rpm
Speed: 2.2 33.4 17.2 mph
Pace 1:48 26:49 3:30 min/mi
Crank Torque: 0 943 165 lb-in
Power-Tap #2:
Duration: 10:00
Work: 153 kJ
TSS: 16.6 (intensity factor 0.998)
Norm Power: 258
VI: 1.01
Pw:HR: 11.64%
Pa:HR: 9.13%
Distance: 4.045 mi
Min Max Avg
Power: 0 477 255 watts
Heart Rate: 139 171 166 bpm
Cadence: 78 150 102 rpm
Speed: 16.6 33.4 24.2 mph
Pace 1:48 3:37 2:29 min/mi
Crank Torque: 0 413 212 lb-in
Power-Tap #4:
Duration: 9:57
Work: 156 kJ
TSS: 17 (intensity factor 1.013)
Norm Power: 262
VI: 1
Pw:HR: 3.27%
Pa:HR: 10.24%
Distance: 2.623 mi
Min Max Avg
Power: 161 414 261 watts
Heart Rate: 148 170 164 bpm
Cadence: 83 191 103 rpm
Speed: 9.9 22.7 15.8 mph
Pace 2:39 6:04 3:48 min/mi
Crank Torque: 114 357 218 lb-in
Well, another week in Hartford CT. Bah. I got a treadmill & bike session in at the hotel. Not sure the watts on the bike are real....
Good bike session yesterday. I did 3 spin-ups, 3X1' (1') sets (188, 193, 197). Then 2X12' (4') at Z4 (191, 190), 2X15 @ 85% (or 160 watts target 164, 160). I pretty much hit all my target watts today. Good stuff.
Good run today. I did six stride (6:10, 6:23, 5:59, 6:11, 6:11, 5:32). Then 2X1(3') repeats at 7:57, 7:29). The last set was Z3 and I held 8:54.
And with this the first month the out season is done. Too much traveling impacting the training. However, I feel like I'm going to have a nice pop in my watts and a larger pop on my running next time I test.
You guys are rocking.
@John Stark: we will miss you and all your infectious social energy. Bon voyage as you set sail for IM SG.
As for me I nailed another good workout: outside as always! 1.5 hours on the bike as 2x10(2)@ FTP then 2x15(3)@z3, transitioning to a 32 min run on my favorite trail loop. 23 degrees at the finish. I felt warm and toasty the whole time except for my forehead on the bike: it felt like an icecream headache! I ran into the dusk without a light as long as I could; beautiful to experience the day/night shift this way.
Mother/Father in law in town as well as brother and sister in law plus three kids under 5 equals a tough and tiring weekend. I'm not used to the kid screaming. Was fun I'm tired. Had a good 2x15 though.
Had a had drive crash this week but saved my old WKO data. Looks like I didn't put a new FTP in when I d/l this workout today so the IF is screwy.
Not my best week of work but as a whole in January I think I missed 2 workouts, almost always nailed my power goals so on a macro level a really great month. Lets hope for an even better February
Power-Tap #1:
Duration: 15:06
Work: 272 kJ
TSS: 33.9 (intensity factor 1.16)
Norm Power: 302
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.963 mi
Min Max Avg
Power: 99 394 301 watts
Cadence: 64 156 93 rpm
Speed: 27.3 32.8 31.6 mph
Pace 1:50 2:12 1:54 min/mi
Crank Torque: 90 467 274 lb-in
Power-Tap #2:
Duration: 3:07 (3:42)
Work: 21 kJ
TSS: 1.2 (intensity factor 0.489)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.151 mi
Min Max Avg
Power: 0 245 114 watts
Cadence: 46 141 92 rpm
Speed: 2.2 30.6 23.7 mph
Pace 1:58 26:49 2:32 min/mi
Crank Torque: 0 336 102 lb-in
Power-Tap #3:
Duration: 15:08
Work: 266 kJ
TSS: 32.1 (intensity factor 1.129)
Norm Power: 293
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.757 mi
Min Max Avg
Power: 158 426 293 watts
Cadence: 67 131 91 rpm
Speed: 22.9 33.3 30.7 mph
Pace 1:48 2:37 1:57 min/mi
Crank Torque: 136 392 274 lb-in
Power-Tap #4:
Duration: 2:36
Work: 16 kJ
TSS: 1.1 (intensity factor 0.498)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.853 mi
Min Max Avg
Power: 0 260 103 watts
Cadence: 33 147 84 rpm
Speed: 3 32.1 22.6 mph
Pace 1:52 20:07 2:40 min/mi
Crank Torque: 0 625 104 lb-in
Entire workout (250 watts):
Duration: 48:39 (59:30)
Work: 731 kJ
TSS: 89.4 (intensity factor 1.05)
Norm Power: 273
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.968 mi
Min Max Avg
Power: 0 426 250 watts
Cadence: 33 177 92 rpm
Speed: 2.2 36.4 30.0 mph
Pace 1:39 26:49 2:00 min/mi
Crank Torque: 0 625 231 lb-in
Morning swim, and afternoon run. 2 x 2mi (6') @ 6:48 and 7:02. 1st is DOWNHILL, the second is back UP, avg is 6:55, which fits my TP of 6:58 just fine. No rain today, but I spent > 30 minutes wiping the grit off my bike and re-greasing the chain from yesteday's ride: 2 hours, TSS 123, IF of 0.8. With only a total of 0.02 inch of rain in those two hours, and all the grease is gone!
Tomorrow is a travel day, going with #1 son to ski in CO, meeting my sister and bro-in-law there. Continuing to test the value of moguls (or hopefully, powder) in building FTP for cycling!
Good luck to John as he tackles training for IMSG. I'm toying with the idea of shooting down there on race weekend to sign up for next year. So far that's just a fantasy. I've never seen an IM swim start from land, someday I'll have to do that.
Have a good 6 week all !!
Nathalie
I'm jealous of all of you who are having these great run workouts. I have 1 more week until I can strap the shoes on and hit the roads myself, so I'll be there with you all soon enough.
I'm continuing to see the benefits of my hard work on the trainer, though:
I'll be targeting 290-300 for my FTP intervals this week. It looks like I'm seeing at least a 7% FTP gain over 4 weeks which seems to be in line with what many of you are posting as well.
I want to keep up with the accountability moving forward so I'm posting my week 4 stats and PMC:
Anyone else want to share? Keep up the good work folks!
Michele - it took me a while to figure it out too. From the journal screen on WKO you can go to the summary and then click options - you can copy the whole chart or just highlight the part you want and click copy and then paste it in your post - at least that is how it works for me.
Now for my WKO lesson - how do you get all those totals? I really like that! Thanks for sharing - I think your slayin it!
@Robin - I assume you're talking about my weekly totals I had stated above? I just have a couple custom graphs on the Home page set up that give me the information:
You just have to devote a little time to play around with manipulating those charts to get at the data you find interesting.