@Jimmy - NGP = normalized graded pace. Why is it important?
I have a Z4 target of 7:30 based on a vDOT test performed with a cracked Fibula on a flat track in 82 degrees.
I ran yesterday on rolling hills in 95 degrees.
I add 30 secs to my target to accomodate the 13 degree increase in temps and I look at the NGP out of WKO+ to ensure I hit the 8:00 or better on those intervals regardless of the slope of the hill I was on when I ran the interval.
You can also click on the Strava link below, go just below the map, click on the "Performance" tab and scroll your mouse over the HR line, pace line and you will see the GAP through the interval (Grade adjusted pace).
Hope this helps!
That hurt! Another round of 2 X 20s on the trainer.....
@ Bruce - Wow. I got that really wrong. For some reason I thought that the target on a 70.3 was MP +30sec for the first 3 mi, then MP for the next 7 then whatever you have left. In my case, this is a big big pace difference. My vdot says that my MP should be about 8:30 and my LRP should be 9:45. I raced IMMT 70.3 a few weeks back and tried to start at MP+30 (9:00/mi) when I should have started at LRP+30 (10:15/mi). Is that correct? Sorry, know that this is off topic forthis group.
Today was 4x500m in the pool. On the 4th 500 I took a little extra rest and went hard and pr'd for 500m by 7 seconds. 9:45. Sets were 10:12, 10:28, 10:00, 9:45. I think that there really is value for me in a warm up and a rest before trying to hit a good time.
My workout today consisted of wonderful Aqua Jogging! ~50 minutes of it. Man, from a cardio perspective it's just as hard as doing speed intervals on the track. And my arms get more tired because of the water resistance. When I get out of the water, my biceps are burning!
@ Jimmy, target is MP for a half-iron. I've never got quite that fast. My MP is 7:09 and my best half-iron run (last Sunday) is 7:18 pace. In that race I was HMP+28sec for the first 2 miles, but other than the very last mile I didn't have a single split that was at or below MP of 7:09. Four of my miles were within 2-3 sec of MP, but I just couldn't get there. One of these days.....
Only mid-80's temperature 82% relative humidity today. You could cut the air with a knife. Just brutal. This was the first run since Racine so technically a "recovery" – I was intending to pull it back to 60 minutes but given the conditions made it 45 with MS of 2x7'(4') @z4 instead of the less intense z3 work called-for in the scheduled workout.
Overall 6.50 mi in 45:02 (6:56 pace). Stops for water at each recovery, so elapsed time was 49:34. Current z4=6:45, z3=6:52, z2=7:09.
@ Shaughn- Thanks for the info on NGP. I usually run on flats but I'll keep it in mind when I run into a hill! Nice work on the 2 x 20's
Enrique- Great continued work on the aqua jogging/biceps building!
@ Matt- Strong paces in the humidity & considering the humidity!
Jimmy- Nice job in the pool! I rarely w/u before swimming so maybe I'll try that next time.
Rough run for me last night despite cooler temps but got through it. 10 miles total. No negative split this time. (Partly due to slight shift in grade at the turnaround point that slowed my quite a bit... I was doing great til then! Plus had to walk on and off to rid myself of the urge to hit the little girl's room (or tree in this case)
Goal pace: 12:22 5mi @ 11:21 5 mi @ 12:05
Basically beat the dark by about 5 mins so I'm going to have to figure out a new place closer to work to get my run in or figure something else out. (1 hour commute so I don't get out on my run until almost 6:30) Getting up early enough to do 2 hrs. is a slim to none chance, although that is EN's preference. I'd be getting up at 4:30...
AM - Swim 2500 yards. I'm on week 2 of the 20 Wk Advanced IM plan. The volume is ridiculously light this far out and I'm resisting the urge to throw in a lot more. But come August, the gloves are coming off and I'm going to smack that volume elephant around at the same time I push the pedal to the metal.
@ Shaughn- Looks like your swim was faster than t-pace.... good job!
@Paul- Hold your horses.. volume will come. You can have some of mine!
RR swim today. 2,200 yds in 46:00 (2:05 pace) t-pace is 1:55. Would have been closer to 2:00 pace but I had new (crummy) nose clips that needed frequent adjusting. New ones on the way! I'm not really even sure what HIM race pace in relation to t-pace, but that pace felt about right. Was glad when it was over though. Booo-riiiing!w/
Bike/run RR tomorrow. 2nd ride w/ Infinit, 1st w/ Perform. (I'm doing a combo) We'll see how that goes. I reviewed my race report from last year's HIM and I suspect I may have under-hydrated as well as not having enough fuel in the tank. Since I'm slow, my HIM was 8hrs. so I probably need to fuel more like an IM. Tomorrow will tell....
go get em tomorrow kim. Hey - I walked the dog today! I was feeling froggy today so I decided to run to and from crossfit today at lunch. So i ended up running 1.5mi, doing a bunch of back squats at 135lb and then running the 1.5 mi back. It was really tough. I am not as strong as I was a year ago. Glad it is over. Been looking forward to saturday ride since about tuesday.
Hey Gang - I just wanted to say thanks for letting me hang out with you guys for part of the summer. I've finished my HIM race for the year and will be training for IMWI in Sept. So I'm going to be dropping out of this forum on a daily basis, but will check back in once in a while to see how everyone is doing.
Matt & Paul - good luck in Vegas. Have a fun time.
Everyone else - best wishes to each of you in your upcoming HIM races. Thanks again for the support and feedback.
I haven't done many swim-run workouts this year and of the ones I've done most have been very tough (and one was a fail). So I was a bit apprehensive about this one today, and thought about breaking the workout up until I realized that if I didn't do the run right after the swim I'd never be able to fit it into the day's schedule. Overall the run started out a bit slow but turned out great.
Overall 2800 yd in 49:14, avg pace excl rest intervals of 1:35, efficiency 37, strokes per length of 10.0. Super-consistent on the paces, as you'll see below. One of the 400's is marked with an asterisk since due to a miscount it was actually 450. I truncated the cooldown to 50 to keep the workout at an even 2800.
As I said, the run started off a bit slow and my legs were feeling quite tight. I used the first 10' out to the lakefront was a warmup, then did 12'(1'), 12'(2') at a comfortably-hard pace, around z3 or so. On the first half, esp the first 12' segment, was into a pretty brutal headwind (which was a tailwind on the way back of course!).
Hi everyone! I'm back in after a 2 week family vacation back east.
Paging through the posts it looks like everyone is doing really, really well. Enrique-Aqua-Jogger is killin it. E I dont know how you do it, 50 minutes would be sheer torture for me, but I'm glad the achilles is getting better and I would bet you'll be just a strong as if you were running after.
We went to Bethany Beach, DE: 95f and 70+% humidity made this desert boy a hot, wet mess. Vacation was a soft 2 weeks of training, I sacrified some workouts for lots of fun with the family. Which means I built up a couple of SAUs for my IM training this fall! I did rent a road bike and get my long rides in, and I did get some OWS in the ocean, which was a first for me, and the rest of the time I just hammered runs at dawn to minimize the heat. So prep for my HIM in 3 wks is a little off, but I'm okay with that. Lets call it a B+ race.
I'm paying the piper this week for all that fun though, in wk 17 of HIM plan, so bike test on wed. It was a flop. Lets call that a 2x20' workout, instead of a test. I rode my NEW Tri-Bike! but didn't account for a drop off in FTP from geometry/position changes and so trying to hit my old ftp I blew up in the first 20'. Still my mileage was greater than previous tests, so I think the new geometry is worth it aerodynamically.
My 105' run yesterday was awesome though and cruised comfortably through my sets of 15' z2 and 25' of z3. I guess 2 weeks of running down at sea-level might have bought me some vdot. Tomorrow is the 180' bike, and I'm planning on dropping my numbers by 15 watts to compensate for the the tri-bike. Have great rides this weekend everyone! Be Safe!
Rian- Welcome back and nice work on the new tri bike!
Shaughn- Nice work on the bike. Do you always do the Z5 stuff on the trainer, then hit the road for the balance?
First RR for Rev3Maine today.... Bike- 55.5mi @ .775 IF, avg. moving speed 15.3, 3:37:28 followed by 5mi run in 59min. Everything was perfect, except nutrition a bit off...I had one bottle of Perform I didn't drink but I had a GU instead but still was down about 200 calories. Also, just took water for the run. After 30mins of running, I was STARVING. I took in 700 calories of Infinit/Gatorade mix and 100 for GU. When I factor in stops and transition, probably close to 5 hours total so was prob 200 calories short. Other than that, went as planned!
Looking forward to rest day tomorrow, that's for sure!
@ Kim ... Congrats on Rev 3! Was there a swim, and why did they short the run? I've never done a Rev race but always hear good reviews on their races. Anything unique about that particular race? I was born in Maine and have never been back...might be a future reason to go.
Fri PM ... Core work Sat AM ... 60 mile ride w 3 mile brick run. I beat the worst heat but it was bad enough and the 2 x 15m Z4 in the first hour had me sweating like a chocolate bar left in the car. 90 min nap-o-Rama and off my legs before tomorrows brick. And so it begins as I work towards a new level of fitness for Cozumel.
Interesting ride today. I went out to Barrington and rode with Matt Ancona, a former-EN athlete now sponsored by Zoot and on Zoot's ultra team. He is not a pro, but he's an elite athlete and had a ton of power on the bike. I replaced my 180' ride with a 210' ride following his workout, which was 25' extremely easy warmup followed by a 3' z5+ interval, then another ~30' very easy. Then the remainder of the ride was at Matt's IM wattage, which translated into a ~z3 effort for me (partially drafting at times when I needed to keep the wattage in check). Overall it was a very good ride, and although I was a bit worried at the beginning that I wasn't really getting my HR up, I had nothing to worry about and by the end I was just hanging on.
Overall 3:34:16 @ 196 watts, IF 0.773, TSS 213.4. Distance 70.05 miles, avg 19.6mph. A lot of what averages down the ride was the lollygagging at the beginning. If I count only the last ~2hrs it was NP of 211 (IF 0.833), the last ~2.5 hours was NP 209 (IF 0.823) and the last ~3 hours was NP 203 (IF 0.798) so certainly it qualifies as a workout!
Rian - Welcome back and congrats on getting a tri bike. You must post pics or else it doesn't exist.
Shaughn, Kim, Paul - nice workouts!
I got in a 3 hr ride on my trainer. No choice but to do it in my pain cave b/c my wife had to take my oldest son to a soccer tournament. I was left home with the other two boys. It was torturous by the end. Anyway, i'll be traveling through Wednesday so no workouts for the next 3 days.
Started with 31:42 run for 3.88 miles with a paced mile @ 7:04 thrown in. Had coffee, eggs oatmeal and out the door for:
My 3hr ride on the new bike: Looks like my guestimate of droping 15 watts off my FTP was just about right. Little sad to watch them go after I worked so hard to get them this winter. But the bike is smokin fast and I rode FASTER on my usual 60miler without the 15 watts, got a little teary at the end, but it could have been sweat in my eye.
Time 2:54, Distance: 59.2 mi, Gain 2680, NP 192, AP 175, If 1.11 ( High because of sets and rests)
Included 2x20'@z4 (230w) , 2x25'@z3(195w), rest @ z2ish (175-195w)
@Kim - I do all my Z4 and Z5 work on the trainer because I can control the environment. The Z5s and Z4s require so much focus for me that I find that it is what works best. When I do those right, it makes it harder for me to hit the run targets.......
@Jimmy- I'm sure the dog was happy to get the walk in. I am very anxious to get mine run-ready but she's only 6mos and we're still working on the walking. Right now she likes to zig zag which could be dangerous when running!
Good work everyone! I'm resting hard today! (Yes, rubbing it in a bit) Sunday's off are a rarity!
@Paul ; - Super strong work coming off that 60 mile bike and running in those temps! I had a rough time today with the longer run after hitting yesterday's marks and am also focusing on not re-cracking the fibula.....
@ Enrique - 3 hours on the trainer! Great determination! Nice work!
@Rian - nice ride/work! Enjoy that new bike! Mine is about 9 years old!
@Matt - 70 miles, close to 20 mph - I would say that BBW in the mountains is showing up at the right time!
I was able to meet fellow-EN teammate Matt Ward in person today and do an ABP ride with him. He just moved to within a few blocks of my house! We ended up talking a bunch and taking it pretty easy, but that was fine. One great thing is that he also has 2 young kids so we were pedaling at 6am and I was done and back home in my kitchen by 8:08am.
Overall 2:04:03 @ 178 watts, IF 0.701, TSS 101.3. Distance 39.77 miles, avg 19.2mph. Avg speed is quite surprising given the low watts, but with zero wind the speeds were pretty high.
@ Kim - DOH! My mind was thinking RR= Race Report. @ Enrique - 3 hrs on the trainer is like 4 outdoors. That is some serious work! @ Matt - so what is the theory behind Matt's approach to Saturdays ride? @ Rian - you are making me think new bike. Must ... resist ... the .... urge! @ Shaughn - running is the hardest sport for me in the summer, especially the long runs. Way to push!
Well, it's supposed to be hilly at Vegas so I made the 50 min drive out to San Antonio, FL to ride in the hills. Got there at 7am and the parking lot was almost full with over a 100 roadies and triathletes out to train. I did 41 miles going into ABP mode after a 25 min warm-up. But I was pushing over 300 watts on the steeper climbs, well into Z5. Couldn't figure it out until after the 1st hour when I realized I still had on the 12-21 cassette I took to Muncie. DOH! It's tough getting old when you start to forget key details like that. Followed that w a short 2.5 mile hilly brick run @ 8:23 pace. Yeah, that should scare Matt ... not!
@ Shaughn again ... Last Sat/Sun bike mileage was 52/35; this weekend 60/41. I'll be working up to 120/60 for the weekend with about 70 for the weekdays so I get 250 two or three times in Oct.
Comments
Strooonnngggggg work all!
I raced IMMT 70.3 a few weeks back and tried to start at MP+30 (9:00/mi) when I should have started at LRP+30 (10:15/mi). Is that correct? Sorry, know that this is off topic forthis group.
Today was 4x500m in the pool. On the 4th 500 I took a little extra rest and went hard and pr'd for 500m by 7 seconds. 9:45. Sets were 10:12, 10:28, 10:00, 9:45. I think that there really is value for me in a warm up and a rest before trying to hit a good time.
All,
EN pacing guidance is:
IM pace is Z1 + 30 secs first 6 miles then Z1/EL pace.....
HIM pace is Z2 + 30 secs first 3 miles then Z2 pace...
....and can be found: www.box.com/shared/nleir8217e
It easy to get the two confused.....
SS
My workout today consisted of wonderful Aqua Jogging! ~50 minutes of it. Man, from a cardio perspective it's just as hard as doing speed intervals on the track. And my arms get more tired because of the water resistance. When I get out of the water, my biceps are burning!
5' WU
8 x 5 HARD
7' CD
Only mid-80's temperature 82% relative humidity today. You could cut the air with a knife. Just brutal. This was the first run since Racine so technically a "recovery" – I was intending to pull it back to 60 minutes but given the conditions made it 45 with MS of 2x7'(4') @z4 instead of the less intense z3 work called-for in the scheduled workout.
Overall 6.50 mi in 45:02 (6:56 pace). Stops for water at each recovery, so elapsed time was 49:34. Current z4=6:45, z3=6:52, z2=7:09.
Warmup – 10' @7:02
2x 7' @z4 – 6:37, 6:26
(4' recoveries – 7:45, 7:52)
"Remainder time"
- 3.5'(3') @ 6:37, recovery 7:40
- 6' hard to get home – 6:33
http://connect.garmin.com/activity/201010143
Enrique- Great continued work on the aqua jogging/biceps building!
@ Matt- Strong paces in the humidity & considering the humidity!
Jimmy- Nice job in the pool! I rarely w/u before swimming so maybe I'll try that next time.
Rough run for me last night despite cooler temps but got through it. 10 miles total. No negative split this time. (Partly due to slight shift in grade at the turnaround point that slowed my quite a bit... I was doing great til then! Plus had to walk on and off to rid myself of the urge to hit the little girl's room (or tree in this case)
Goal pace: 12:22
5mi @ 11:21
5 mi @ 12:05
Basically beat the dark by about 5 mins so I'm going to have to figure out a new place closer to work to get my run in or figure something else out. (1 hour commute so I don't get out on my run until almost 6:30) Getting up early enough to do 2 hrs. is a slim to none chance, although that is EN's preference. I'd be getting up at 4:30...
RR swim today...
@Kim - amazing work - 10 miles after a full day! Way to stay focused!
@Matt - keep pulling us!
@Enrique - how do you like the water jogging thing? How is your injury coming along?
Easy 5 mile run for me this morning:
@Paul - smart move, pacing yourself for the real stuff to come........
http://app.strava.com/swims/13946227 3,400M
Was 104 degrees during my swim but the water felt nice......... I am a slow swimmer so I must start early......
Good luck and be safe in the heat this weekend all! We are forecasted to be 107 tomorrow....
@Paul- Hold your horses.. volume will come.
RR swim today. 2,200 yds in 46:00 (2:05 pace) t-pace is 1:55. Would have been closer to 2:00 pace but I had new (crummy) nose clips that needed frequent adjusting. New ones on the way! I'm not really even sure what HIM race pace in relation to t-pace, but that pace felt about right. Was glad when it was over though. Booo-riiiing!w/
Bike/run RR tomorrow. 2nd ride w/ Infinit, 1st w/ Perform. (I'm doing a combo) We'll see how that goes. I reviewed my race report from last year's HIM and I suspect I may have under-hydrated as well as not having enough fuel in the tank. Since I'm slow, my HIM was 8hrs. so I probably need to fuel more like an IM. Tomorrow will tell....
I was feeling froggy today so I decided to run to and from crossfit today at lunch. So i ended up running 1.5mi, doing a bunch of back squats at 135lb and then running the 1.5 mi back.
It was really tough. I am not as strong as I was a year ago. Glad it is over. Been looking forward to saturday ride since about tuesday.
anyone racing this weekend?
Hey Gang - I just wanted to say thanks for letting me hang out with you guys for part of the summer. I've finished my HIM race for the year and will be training for IMWI in Sept. So I'm going to be dropping out of this forum on a daily basis, but will check back in once in a while to see how everyone is doing.
Matt & Paul - good luck in Vegas. Have a fun time.
Everyone else - best wishes to each of you in your upcoming HIM races. Thanks again for the support and feedback.
Bruce
I haven't done many swim-run workouts this year and of the ones I've done most have been very tough (and one was a fail). So I was a bit apprehensive about this one today, and thought about breaking the workout up until I realized that if I didn't do the run right after the swim I'd never be able to fit it into the day's schedule. Overall the run started out a bit slow but turned out great.
Hi everyone! I'm back in after a 2 week family vacation back east.
Paging through the posts it looks like everyone is doing really, really well. Enrique-Aqua-Jogger is killin it. E I dont know how you do it, 50 minutes would be sheer torture for me, but I'm glad the achilles is getting better and I would bet you'll be just a strong as if you were running after.
We went to Bethany Beach, DE: 95f and 70+% humidity made this desert boy a hot, wet mess. Vacation was a soft 2 weeks of training, I sacrified some workouts for lots of fun with the family.
Which means I built up a couple of SAUs for my IM training this fall! I did rent a road bike and get my long rides in, and I did get some OWS in the ocean, which was a first for me, and the rest of the time I just hammered runs at dawn to minimize the heat. So prep for my HIM in 3 wks is a little off, but I'm okay with that. Lets call it a B+ race.
I'm paying the piper this week for all that fun though, in wk 17 of HIM plan, so bike test on wed. It was a flop. Lets call that a 2x20' workout, instead of a test. I rode my NEW Tri-Bike!
but didn't account for a drop off in FTP from geometry/position changes and so trying to hit my old ftp I blew up in the first 20'. Still my mileage was greater than previous tests, so I think the new geometry is worth it aerodynamically.
My 105' run yesterday was awesome though and cruised comfortably through my sets of 15' z2 and 25' of z3. I guess 2 weeks of running down at sea-level might have bought me some vdot. Tomorrow is the 180' bike, and I'm planning on dropping my numbers by 15 watts to compensate for the the tri-bike. Have great rides this weekend everyone! Be Safe!
Welcome back Rian!
2.5 hour Get Faster ride for me early with 1 hour on the trainer getting in my 12' of ON time...
Entire workout (221 watts):
Duration: 2:35:51 (2:45:31)
Work: 2016 kJ
TSS: 170.2 (intensity factor 0.832)
Norm Power: 245
Distance: 55.372 mi
Min Max Avg
Power: 0 452 221 watts
Heart Rate: 86 153 136 bpm
Cadence: 30 218 82 rpm
Speed: 0 41.8 21.9 mph
app.strava.com/rides/14029753
Rian- Welcome back and nice work on the new tri bike!
Shaughn- Nice work on the bike. Do you always do the Z5 stuff on the trainer, then hit the road for the balance?
First RR for Rev3Maine today.... Bike- 55.5mi @ .775 IF, avg. moving speed 15.3, 3:37:28 followed by 5mi run in 59min. Everything was perfect, except nutrition a bit off...I had one bottle of Perform I didn't drink but I had a GU instead but still was down about 200 calories. Also, just took water for the run. After 30mins of running, I was STARVING. I took in 700 calories of Infinit/Gatorade mix and 100 for GU. When I factor in stops and transition, probably close to 5 hours total so was prob 200 calories short. Other than that, went as planned!
Looking forward to rest day tomorrow, that's for sure!
Fri PM ... Core work
Sat AM ... 60 mile ride w 3 mile brick run. I beat the worst heat but it was bad enough and the 2 x 15m Z4 in the first hour had me sweating like a chocolate bar left in the car. 90 min nap-o-Rama and off my legs before tomorrows brick. And so it begins as I work towards a new level of fitness for Cozumel.
Overall 3:34:16 @ 196 watts, IF 0.773, TSS 213.4. Distance 70.05 miles, avg 19.6mph. A lot of what averages down the ride was the lollygagging at the beginning. If I count only the last ~2hrs it was NP of 211 (IF 0.833), the last ~2.5 hours was NP 209 (IF 0.823) and the last ~3 hours was NP 203 (IF 0.798) so certainly it qualifies as a workout!
Warmup
- 19' – NP: 136 (IF 0.536), VI 1.16, HR 112/135, cad 75, 15.9mph
- 15' – NP: 144 (IF 0.568), VI 1.11, HR 118/140, cad 80, 16.7mph
- 3' – NP: 310 (IF 1.221), VI 1.01, HR 162/170, cad 98, 26.0mph
- 34' – NP: 130 (IF 0.513), VI 1.18, HR 109/167, cad 78, 15.5mph
Main part of the ride (not intervals…I hit lap at logical points, route-wise)
- 31.5' – NP: 202 (IF 0.794), VI 1.06, HR 130/148, cad 85, 20.7mph
- 15' – NP: 234 (IF 0.0.920), VI 1.18, HR 142/160, cad 93, 21.7mph
- 13.5' – NP: 220 (IF 0.868), VI 1.09, HR 141/154, cad 95, 22.9mph
- 9.5' – NP: 209 (IF 0.821), VI 1.08, HR 138/150, cad 92, 21.3mph
- 16' – NP: 202 (IF 0.794), VI 1.10, HR 138/155, cad 93, 20.3mph
- 20.5' – NP: 206 (IF 0.810), VI 1.08, HR 143/154, cad 95, 21.5mph
- 28' – NP: 209 (IF 0.822), VI 1.13, HR 143/160, cad 94, 22.3mph
- 7.5' – NP: 180 (IF 0.707), VI 1.36, HR 131/156, cad 83, 18.4mph
http://connect.garmin.com/activity/201541203
Rian - Welcome back and congrats on getting a tri bike. You must post pics or else it doesn't exist.
Shaughn, Kim, Paul - nice workouts!
I got in a 3 hr ride on my trainer. No choice but to do it in my pain cave b/c my wife had to take my oldest son to a soccer tournament. I was left home with the other two boys. It was torturous by the end. Anyway, i'll be traveling through Wednesday so no workouts for the next 3 days.
Enrique asking a for tri-bike pic is like asking a parent for kid pics you know!
Your 3 hr trainer ride = tougher than me! Nice job.
See if this pic thing works: nope heres the link www.dropbox.com/s/s4myavtdnq8ztay/P...1%20PM.jpg
Matt, that sounds like a heck of a ride.
Kim, nice job on the RR.
Paul, Shaughn great work.
Started with 31:42 run for 3.88 miles with a paced mile @ 7:04 thrown in. Had coffee, eggs oatmeal and out the door for:
My 3hr ride on the new bike: Looks like my guestimate of droping 15 watts off my FTP was just about right. Little sad to watch them go after I worked so hard to get them this winter. But the bike is smokin fast and I rode FASTER on my usual 60miler without the 15 watts, got a little teary at the end, but it could have been sweat in my eye.
Time 2:54, Distance: 59.2 mi, Gain 2680, NP 192, AP 175, If 1.11 ( High because of sets and rests)
Included 2x20'@z4 (230w) , 2x25'@z3(195w), rest @ z2ish (175-195w)
Yep, that's why we buy 'em!
I wasn't able to brick it this morning so I got in the run before dinner. Reasonably hot and VERY humid.
Overall 4.43 miles in 30:01, 6:47 pace. http://connect.garmin.com/activity/201687892
@Kim - I do all my Z4 and Z5 work on the trainer because I can control the environment. The Z5s and Z4s require so much focus for me that I find that it is what works best. When I do those right, it makes it harder for me to hit the run targets.......
app.strava.com/runs/14127466
Slower long run for me this morning - 3 X 1s included - maybe tired from yesterday's bike?
Missed the first Z4 interval (NGP) but exceeded the second two.............
@Jimmy- I'm sure the dog was happy to get the walk in. I am very anxious to get mine run-ready but she's only 6mos and we're still working on the walking. Right now she likes to zig zag which could be dangerous when running!
Good work everyone! I'm resting hard today! (Yes, rubbing it in a bit) Sunday's off are a rarity!
@Paul ; - Super strong work coming off that 60 mile bike and running in those temps! I had a rough time today with the longer run after hitting yesterday's marks and am also focusing on not re-cracking the fibula.....
@ Enrique - 3 hours on the trainer! Great determination! Nice work!
@Rian - nice ride/work! Enjoy that new bike! Mine is about 9 years old!
@Matt - 70 miles, close to 20 mph - I would say that BBW in the mountains is showing up at the right time!
Overall 2:04:03 @ 178 watts, IF 0.701, TSS 101.3. Distance 39.77 miles, avg 19.2mph. Avg speed is quite surprising given the low watts, but with zero wind the speeds were pretty high.
Warmup
- 35' – NP: 152 (IF 0.599), VI 1.10, HR 123/144, cad 83, 17.8mph
ABP ride
- 12'(1.5') – NP: 210 (IF 0.828), VI 1.02, HR 147/155, cad 92, 22.2mph
- 10'(2') – NP: 204 (IF 0.804), VI 1.01, HR 148/153, cad 90, 21.9mph
- 26'(4') – NP: 199 (IF 0.783), VI 1.02, HR 143/153, cad 89, 21.9mph
- 8' – NP: 198 (IF 0.780), VI 1.02, HR 142/147, cad 87, 20.7mph
Cooldown (riding in traffic)
- 25' – NP: 126 (IF 0.497), VI 1.10, HR 113/143, cad 76, 15.9mph
http://connect.garmin.com/activity/201836881
@ Enrique - 3 hrs on the trainer is like 4 outdoors. That is some serious work!
@ Matt - so what is the theory behind Matt's approach to Saturdays ride?
@ Rian - you are making me think new bike. Must ... resist ... the .... urge!
@ Shaughn - running is the hardest sport for me in the summer, especially the long runs. Way to push!
Well, it's supposed to be hilly at Vegas so I made the 50 min drive out to San Antonio, FL to ride in the hills. Got there at 7am and the parking lot was almost full with over a 100 roadies and triathletes out to train. I did 41 miles going into ABP mode after a 25 min warm-up. But I was pushing over 300 watts on the steeper climbs, well into Z5. Couldn't figure it out until after the 1st hour when I realized I still had on the 12-21 cassette I took to Muncie. DOH! It's tough getting old when you start to forget key details like that. Followed that w a short 2.5 mile hilly brick run @ 8:23 pace. Yeah, that should scare Matt ... not!
@ Shaughn again ... Last Sat/Sun bike mileage was 52/35; this weekend 60/41. I'll be working up to 120/60 for the weekend with about 70 for the weekdays so I get 250 two or three times in Oct.