I've been reading your posts and noting the mojo meter for this group. I must say that, at this time, it does appear the Jan OS group is going to give the Nov OS group a run for its money. I'll have to tell the boys (and wicked fast ladies) to keep an eye on this team as the mojo meter is running high this first week! Great job team!
Good job robin! and others too.... oh okay Gilberto, dying to know where the PM was??? (just to be accurate ya know?!) and nice research everybody on books and numbers and for talking about fitness lost, nice to have the numbers to back it up and quantify it and the # of weeks to regain it is not so bad. Nemo, so sorry about the calf! downright annoying I know and yes I bet the pool workout was hard! John, i have a 21 year old son so good luck and kudos to your for being that uncle. my son is also close to his uncle (husband's brother) so great that you can provide assistance. Remember that they like a lot of space as in betwixt teenage and adulthood. also a lot of sleep so you might be able to get in your workouts!! looking forward to week 2 where you will be rejoining us. Al, right on about "no such thing as bad weather only bad clothing".. I donned two pair of tights this morning running with Rudy and okay our weather is dipping.. 19 degrees and 15mph winds and my favorite trail was icy so hit the industrial park, wide open space and what did I not have???? for the girls! a ponytail holder.. so my hair whipped about my face even with my headband! and I am sure the dogs ears and my long hair looked similar...so the good thing was the headwind although strong, blew back my hair!! and my favorite song on my IPOD??? have mentioned this before but just as I rounded a corner in the road and felt the temp with all of its winter... "Black Cat" Run to Cadence with the Army Rangers! "this little run is nothing to me!" y'all gotta get it! and saw a Marine billboard "Commitment is being called to something greater than themselves." love it. anyways, I have two sons home with strep and already been to the docs and waiting on 2nd call from her for more meds!! scooting off for some hot tea, I am on the edge after dealing with an ineffective, slow pharmacy!
oh okay Gilberto, dying to know where the PM was??? (just to be accurate ya know?!)
and nice research everybody on books and numbers and for talking about fitness lost, nice to have the numbers to back it up and quantify it and the # of weeks to regain it is not so bad. Nemo, so sorry about the calf! downright annoying I know and yes I bet the pool workout was hard! John, i have a 21 year old son so good luck and kudos to your for being that uncle. my son is also close to his uncle (husband's brother) so great that you can provide assistance. Remember that they like a lot of space as in betwixt teenage and adulthood. also a lot of sleep so you might be able to get in your workouts!! looking forward to week 2 where you will be rejoining us. Al, right on about "no such thing as bad weather only bad clothing".. I donned two pair of tights this morning running with Rudy and okay our weather is dipping.. 19 degrees and 15mph winds and my favorite trail was icy so hit the industrial park, wide open space and what did I not have???? for the girls! a ponytail holder.. so my hair whipped about my face even with my headband! and I am sure the dogs ears and my long hair looked similar...so the good thing was the headwind although strong, blew back my hair!! and my favorite song on my IPOD??? have mentioned this before but just as I rounded a corner in the road and felt the temp with all of its winter... "Black Cat" Run to Cadence with the Army Rangers! "this little run is nothing to me!" y'all gotta get it! and saw a Marine billboard "Commitment is being called to something greater than themselves." love it. anyways, I have two sons home with strep and already been to the docs and waiting on 2nd call from her for more meds!! scooting off for some hot tea, I am on the edge after dealing with an ineffective, slow pharmacy!
Now I know I don't have to read al the posts, just Marianne's summary!
I'm in the high country (CO) with youngest daughter and wife, hoping to ski the trees for the next 7-10 days. We're about to head "down" (from 8400' to 7900') to the gym for some weight and treadmill time to work out the kinks from 22 hours of driving (2 days). WhenI get back I'll be in the Power Clinic, but will stay tuned and aligned ere as well.
Pic of about 1/3rd of the 4 ski mtns we see from our porch:
Yes - I like those numbers, Jim! You turned it on especially those last 4 weeks last year. I'd be very happy with my OS if I end up with 300+ and 55+ from where we stand today. I can't speak from experience as this is my first time dropping fitness and then rebounding. These should be interesting data points so let's keep posting on it. Curious to see how quickly I can lose the 10lbs too. Eating two boxes of Snackwell Devil Food cakes last night in 10' (~1200 calories) probably didn't help. Tasted great going down though.
I will say this - even though I haven't done anything for six weeks, and my HR/RPE are way higher at ~250w right now, I felt that I could sit at 80-85% for a long time. Same thing for the run. I could hold ~8:00/mile fine but any harder efforts were killing me.
Seems like the size of my house has held up but the roof caved in!
Thanks to all for the hard work in your testing and for the supportive messages!
Brian,
your "house's" foundation is there and strong. your nov race was awesome, so you are likely right on schedule in your re-build. my prep for IMAZ was mainly short intensity all the way up to the race, since my personal life issues (i.e. mom's illness) kept me from training long when we supposed to be training long. thus, my body still has the "fast" in it and overall more rested than yours.
stay on target, stop eating cookies , and you'll be back to where you want to be in no time!
Oh and for all those curious as to where my powermeter was...upon leaving IMAZ, i packed it in the side pocket of my lunch bag, since it's padded. all my other electronics (i.e. garmin and chargers) were in another bag. i did not unpack anything after IMAZ until a couple weeks ago. i looked everywhere, except for the side pocket of my lunch bag AND i have been buying lunch or using plastic bags to carry my lunch since the race. the other day i finally decided to look respectable and carry a proper lunch bag and that's when it turned up! it made my day.
That's hysterical Gilberto! I would have been out of my mind trying to find that little yellow computer and probably would have already ordered a replacement!! How in the world did you remain so calm?
When I parked my car to take Rudy for a walk this cold morning, this is my view!! he was excited to see those ducks/geese? in the water and was impatiently whining and caryying on while i put on my gloves, I told him quiet!! Rudy (the dog) said that was the way it always was "waiting on a woman"!! he had heard a similar comment from my 10 year old trying to do his homework in the car with Rudy's tail in the way "Woman (talking to me) dont drive so herky jerky!" of course we cracked up laughing and I told him he better do his homework at the house next time!! anyway a very nice frigid walk is what I did on my day off!! it said "rest day" today!! 2 miles with Rudy.
Lots and lots of good stuff going on in this thread! I wish I would have read about John before taking my test. Wow! Talk about HTFU!
My first test and first time back on the bike (other than commuting and around town) put me with an FTP of 204, down from 220 but not as bad as I thought I'd be. Dunno if I forgot what it takes to get through one of these tests or if I'm still a little fried. IMAZ was my first iron distance race and I'm not sure if I'm 100% back yet.
The VDOT went OK. I'm not hardcore enough to test on the icey Chicago lakefront so I opted for a treadmill. That was a bit easier than the FTP and got me a 42, down 2 points from 44. I'll take it!
Hey Jeff, you're not alone! It was my first test and first time back on the bike this morning after about a 2 month post-Big-Kahuna hiatus.
Figured I'd test on my commute route since I typically have to stop for less than 10% of the lights. This morning the testing gods were against me and we had to stop for what felt like 80% of the lights. Still managed 220w over 20 miles at 1:07, including cool down. My VI will probably be around 1.1 if not more though so I think I'm gonna have to retest *ugh*. We'll see how it looks tonight after I upload.
Jeff, lived in Lakewood for about a year as husband was at army base.. and yes I remember that "lake effect" and the Chicago Lakefront, first child was born up that way and lake Forest hospital and it was very cold that winter and very hot that summer!! anyways we were there about a year. good job on all of the testin, with traffic or not!! still a good time. I am not doing the bike tomorrow but running Sunday's run tomorrow and sorta switching due to opportunity and weather here.
yes, Nemo, i was TOTALLY frustrated with the powermeter missing. i think i am an optimist because i kept looking in the same empty bag everyday, as if it was going to appear by some miracle. sad.
if i was not completely broke and with no more credit (all my cards dropped the ceiling on my credit to just above what i owe. thanks a lot recession!), i would have totally bought all new stuff...NOT just a new monitor, but a used it as an excuse to get a whole new bike, helmet, wetsuit, wheels, valve extenders, etc.
It has been a crazy wierd week time wise. Where did it go? Anyway, post poned my FTP will do on tues next week, earlier in week knee was a little sore, didn't want a setback. Last night getting ready to start and my computrainer had a fatal error and shut down, so kept on manual Erg and rode a little longer. Maybe better, see how knee does with shorter sets, if ok, hopefully no technology issues on tuesday.
M- thanks for all summary posts, great pics as usual. Loved Mr. Bean video
John-good luck with your nephew, tough time. Feel better
Nemo- frustrating with calf, hang in there. You use an oitterbox for ipod, Looking into H20 audio, should look at the otterbox. I have the newer Nano. Need to get something for my pool running, other than the radio the lifeguards have
WOW! I have been lazy since IM Florida and now I am paying the price. It is going to be painful getting back in shape. I did my run VDot test this week and went down to a 42 from a 46 pre-IM. I just sent off for a Powermeter quote so I am getting really excited and motivated to get back in shape. Look out IM MOO! I hope everyone has a great weekend.
holy bad blizzard Batman, I was stuck at work yesterday (didn't bring my CT). 48 hrs straight, I couldn't get home our road had such bad snow drifts on it. I've lived here 6 years never been snowed in our out before this year. It has happened twice. I think my wife is about to put a snow plow on her pickup. Moved my day off up will do Thursday's work today.
48 hours Dan? I don't mind being snowed in, but not at WORK!!! Ugh! You deserve a great weekend!
Tracy- I'll have to share some of my swim-running playlist stuff with you. I find my running playlist tempo isn't quite right for the pool running so I have another set of music.
Kate- welcome back!!! You are gonna just LOVE training with POwer! Can't wait to hear how that first FTP goes for ya when you finally get the gear.
Have a wonderful weekend everyone! I'll be swimming and hope to do a little gentle yoga until this calf issue is resolved. I got a few new pool toys in the mail so hopefully that will keep me motivated too :-)
Okay, reading all the posts has really motivated me. I started lifting weights again on Tuesday and was so sore on Weds that I was going to postpone my run test till next week. That in addition to having strep throat ( kind of ironic for an ENT doctor ) told me to hold off. BUT, after reading about John puking on the ride I went for it today. I have never done a test run on the treadmill before so it was a little weird adjusting the pace. Ended up with a VDOT of 44. Down from 47 pre IMFL but happy none the less just to have it out of the way. Just getting to a starting spot feels good.
Kate< hey another IMMOO chicka!!! great, I guess I didn't know or remember.. please go to women's forum too and check out IMMOO cowgirl thread!! yes it is months away but we have all been scheming. (just to make guyz like AL T. jealous ya know!!) anyways good mojo for MOO!! so excitd and what a great test for you. okay and Jeff, two sons just had strep and you have it too and you nut you did the run test??!! wow I am impressed, anyways nice job on the VDOT and hope you get to feeling better! I still have one down with a nasty throat and hoping the meds start working, he is getting cranky!! on the couch!! smile. at work Dan for 48 hours?? wow, remind me where you live? wow is all I gotta say! Tracy glad you checked in too and hope your running legs are improving... and Nemo, so sorry about the calf, I also got some paddles and it came with one cord and some difficult instructions something about cutting it into thirds and threading it thru!! now where is pool help when I need it, I just put them back in the package!! I am not that way inclined as you know! gonna have to sweet talk the DH when he come in from outta town..... I can't even put speed laces on my running shoes either, and get the running store guy to put those on. gilberto, we need to have some pics ya know.. you are stalling on being creative. I have not watched Mr. Bean today nor yesterday, knew I was missing something meaningful in my life today!! (AND I TAKE my first breath!)....... y'all have a good Friday night!! m
2x8 didn't go quite as good as my FTP test. Did 290/278 it was tough. I think sleeping away from home 2 nights in a row, plus the weather, plus vDot, Plus the FTP test might have fried me a little. I got it done though. Marianne, I live in central Iowa, if you've seen The Bridges of Madison County with Clint Eastwood that is where I live and train. The main bridge from the move (cedar bridge) is 2 miles down the road. I'll post some pictures of my training routes someday when I get back outside.
Busy week rentering the work worls so just reviewed the whole string of posts from you all. Nice job everyone!
So this is my first OS and recall I started early. I bought WKO+ just few weeks ago so am exploring how to take advantage of my computrainer and WKO+.
Run test
I did my run test outside on 12/23 before the arctic blast hit the nation! I use a Polar footpod to get pace and distance. It was slightly miscalibrated so I call this a 23' (42 VDOT) which makes sense as I compare to some 5k and 10k fall races:
Entire workout (166 bpm):
Duration: 22:35
Work: n/a
rTSS: 42.4 (1.022)
NGP: 7:16 (221.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 7.23%
Distance: 3.1 mi
Min Max Avg
Heart Rate: 121 173 166 bpm
Speed: 6.6 9.3 8.2 mph
Pace 6:26 9:07 7:17 min/mi
I did the bike test on my Computrainer that same Monday but did not have my Computrainer RRC tight enough so got low readings. I learned that it needs to be 2.5-3.0 from the Power and Pace forum thread on CTs. This is a great tangible benefit from the community.
So I redid the bike test and got 193 watts NormPower. I just tried to cut and paste the 42' segment only but don't know how . Here is the entire workout:
Entire workout (179 watts):
Duration: 48:58
Work: 524 kJ
TSS: 76.2 (intensity factor 0.971)
Norm Power: 187
VI: 1.05
Pw:HR: 8.91%
Pa:HR: 6.93%
Distance: 15.966 mi
Min Max Avg
Power: 0 280 179 watts
Heart Rate: 110 159 148 bpm
Cadence: 67 107 88 rpm
Speed: 0 22.7 19.6 mph
Pace 2:38 0:00 3:04 min/mi
Crank Torque: 0 253 171 lb-in
I am still learning to take the bike test. I think I can push harder in bike testing, but overall, I think my sig line reflects where I am and I can already feel myself making big improvements so look for that sig line to head north!
Headed to the pain cave in a few for the 75 min bike with a 2 x 10' MS then the 20 run. Love this stuff!
Dan- yes please, I'd love to see pics of your training routes!
Scott- great job! I'm sure you'll see big bumps as you learn to take the test and get some fitness from the OS. To copy/past the 42 min segment in WKO- on the Journal tab of the workout you should see a "Summary" box. Scroll through that box of info and you should see all the intervals listed individually. If you created and saved the 42min segment in the Graph tab, it should show up as one of the intervals.
9 degrees, 6mphs winds and Rudy and I ran 8 miles, very slow as I walked a lot to try to get to him heel better and not trip me up like last Saturday's run, also taught him to drink out of a paper cup!! so progress. This was the race tee and yes I matched his bandanna! There were just 13 people die hards show up to Winter Series #3 but I did see a few more runners out, but no cyclists. most peeps here are waiting to tomorrow when it will be 40! This was right after the run and he still had some energy as I let him off leash! and yes I am keeping him thru April as college son has no fence in his rented house.. I of course am excited to have him as my running partner! I mean not too many people wanna run in 9 degrees at 7:30 a.m. on a Saturday!!
for John: two pair of tights and knee high wool socks!, one, two, three, four tops!! gaitor and headband and gore gloves which were NOT warm enough!
and for the girls: Maybelline Waterproof mascara works in 9 degrees!! finding the right lipstick is hard though, too glossy and hair blows into, too dry and lips dry out,! but need something in that wind. hee hee.
I had a great workout today! Did the 2x8's and hit 238 for the first one! It didn't feel that hard either. I fell apart mentally on the 85% and had to take a few short breaks. Still managed to hit .828 IF. Did it as a solid 30 minutes.
Duration: 7:56
Work: 113 kJ
TSS: 14.3 (intensity factor 1.039)
Norm Power: 238
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.981 mi
Min Max Avg
Power: 178 298 238 watts
Cadence: 80 147 95 rpm
Speed: 19.7 23.7 22.5 mph
Pace 2:32 3:03 2:40 min/mi
Crank Torque: 135 290 213 lb-in
Duration: 7:59
Work: 109 kJ
TSS: 13.5 (intensity factor 1.006)
Norm Power: 230
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.873 mi
Min Max Avg
Power: 0 381 228 watts
Cadence: 46 144 92 rpm
Speed: 7.3 24.3 21.5 mph
Pace 2:28 8:11 2:47 min/mi
Crank Torque: 0 533 214 lb-in
Duration: 30:00
Work: 345 kJ
TSS: 35.9 (intensity factor 0.828)
Norm Power: 190
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.68 mi
Min Max Avg
Power: 0 345 182 watts
Cadence: 34 170 103 rpm
Speed: 2.4 23.4 20.3 mph
Pace 2:34 25:25 2:57 min/mi
Crank Torque: 0 658 153 lb-in
I went for an easy 20 minute run. This is my second run with my Garmin since September. I was just focusing on some changes to my running style that my PT gave me as a result of a recent gait analysis. 10 minutes in I looked at my Garmin and I was running at 7:50 pace. Five minutes later I was hitting 7:38 and it felt easy. This is the first run since I was injured in October that I started to feel back to normal. I dialed it back for the rest of the run not wanting to push it. I'm still going to take it easy for the next few weeks. Needless to say, I'm very excited. It was a good move for me to stop the November program and start over.
Ok. I tried my 2X20 again. I held it for the first 20', but on the second set I pulled the plug 3 or so minutes into it. And that set was 18 watts lower. My general fitness has fallen WAY down. So, this first month for me will be building general fitness in OS. Not even images of Starky blowing EN chow could keep me going today! Part of it is mental toughness, part is fitness and part is new job, while stilling doing the old job.
Ok--so I'm reframing the day (thanks Al). I had a great workout with spin-ups and a bunch of 2X1 (1') warmups and a solid set of 20' at threshold and then a final set of 3 minutes at near threshold. I'm going to use 190 normalized watts (from the 20' set) as my threshold and move on. It is way down from my high of 235--which means I'm going to get hecka big number improvement during this OS. It was a great workout.
Don't feel bad for me--we've all had bad workouts. It goes with the territory. I will retest in three weeks. Ok... someone hold me to the 2X20 in the week first week of February.
By the way JanOS mojo is very high!
Numbers from the 20 set.
Peak 20min (190 watts):
Duration: 20:01
Work: 228 kJ
TSS: n/a
Norm Power: 190
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.781 mi MinMaxAvg Power: 153 236 190 watts
@Scott - Nice job on the testing! Feels good to get those behind you, right?
@MattSull - That's great news on the running! Solid ride too - .85 in one 30' block is impressive for this time of year (good mental training). When I get back to running in February I intend to go through some biomechanic changes in my run since I think that and core weakness were the major contributors to my stress fracture. I'd like to get your feedback on your gait analysis experience (you'll be at the EN Midwest shin-dig next weekend, right?).
Good trainer workout for me this morning too. Feeling so good to have some structure back in my workouts. I wouldn't say it felt easy though - I was working... 8' @ FTP #1: Duration: 8:07 Work: 137 kJ TSS: 14.5 (intensity factor 1.035) Norm Power: 280 VI: 1 Distance: 2.959 mi Min Max Avg Power: 174 340 281 watts Heart Rate: 44 165 146 bpm Cadence: 69 104 89 rpm
Played a little with my cadence between the 1st and 2nd .85 intervals. Wanted to see the effect of lower cadence in the last interval on my HR. Typically I would see a higher avg HR in the 2nd interval vs the 1st - the lower cadence kept it the same. Will play around with it more in future workouts.
I'm also starting to see some good things happen to body comp and health in general with some dietary experimenting I'm doing. I love this time of year when you can play around with things like this.
Hope everyone has a great weekend and solid workouts!
@Geoff - I have been there. Pulled the plug on more than one test before. These things are so stinkin' hard. Hang in there and it will come back!
@Jim - Good workout yourself. Several hours after the run and the leg still feels good. I really think I'm coming out the other end, finally. Yes, Karin and I will be at the social event next weekend. I'll tell you all about the gait analysis. It was awesome. My PT thinks that certain problems he saw in the analysis are responsible for my injury. See you there!
Comments
I've been reading your posts and noting the mojo meter for this group. I must say that, at this time, it does appear the Jan OS group is going to give the Nov OS group a run for its money. I'll have to tell the boys (and wicked fast ladies) to keep an eye on this team as the mojo meter is running high this first week! Great job team!
SS
oh okay Gilberto, dying to know where the PM was??? (just to be accurate ya know?!)
and nice research everybody on books and numbers and for talking about fitness lost, nice to have the numbers to back it up and quantify it and the # of weeks to regain it is not so bad. Nemo, so sorry about the calf! downright annoying I know and yes I bet the pool workout was hard! John, i have a 21 year old son so good luck and kudos to your for being that uncle. my son is also close to his uncle (husband's brother) so great that you can provide assistance. Remember that they like a lot of space as in betwixt teenage and adulthood. also a lot of sleep so you might be able to get in your workouts!! looking forward to week 2 where you will be rejoining us. Al, right on about "no such thing as bad weather only bad clothing".. I donned two pair of tights this morning running with Rudy and okay our weather is dipping.. 19 degrees and 15mph winds and my favorite trail was icy so hit the industrial park, wide open space and what did I not have???? for the girls! a ponytail holder.. so my hair whipped about my face even with my headband! and I am sure the dogs ears and my long hair looked similar...so the good thing was the headwind although strong, blew back my hair!! and my favorite song on my IPOD??? have mentioned this before but just as I rounded a corner in the road and felt the temp with all of its winter... "Black Cat" Run to Cadence with the Army Rangers! "this little run is nothing to me!" y'all gotta get it! and saw a Marine billboard "Commitment is being called to something greater than themselves." love it. anyways, I have two sons home with strep and already been to the docs and waiting on 2nd call from her for more meds!! scooting off for some hot tea, I am on the edge after dealing with an ineffective, slow pharmacy!
Now I know I don't have to read al the posts, just Marianne's summary!
I'm in the high country (CO) with youngest daughter and wife, hoping to ski the trees for the next 7-10 days. We're about to head "down" (from 8400' to 7900') to the gym for some weight and treadmill time to work out the kinks from 22 hours of driving (2 days). WhenI get back I'll be in the Power Clinic, but will stay tuned and aligned ere as well.
Pic of about 1/3rd of the 4 ski mtns we see from our porch:
I will say this - even though I haven't done anything for six weeks, and my HR/RPE are way higher at ~250w right now, I felt that I could sit at 80-85% for a long time. Same thing for the run. I could hold ~8:00/mile fine but any harder efforts were killing me.
Seems like the size of my house has held up but the roof caved in!
Thanks to all for the hard work in your testing and for the supportive messages!
Brian,
your "house's" foundation is there and strong. your nov race was awesome, so you are likely right on schedule in your re-build. my prep for IMAZ was mainly short intensity all the way up to the race, since my personal life issues (i.e. mom's illness) kept me from training long when we supposed to be training long. thus, my body still has the "fast" in it and overall more rested than yours.
stay on target, stop eating cookies
Oh and for all those curious as to where my powermeter was...upon leaving IMAZ, i packed it in the side pocket of my lunch bag, since it's padded. all my other electronics (i.e. garmin and chargers) were in another bag. i did not unpack anything after IMAZ until a couple weeks ago. i looked everywhere, except for the side pocket of my lunch bag AND i have been buying lunch or using plastic bags to carry my lunch since the race. the other day i finally decided to look respectable and carry a proper lunch bag and that's when it turned up! it made my day.
will try my bike test on saturday.
G.
When I parked my car to take Rudy for a walk this cold morning, this is my view!! he was excited to see those ducks/geese? in the water and was impatiently whining and caryying on while i put on my gloves, I told him quiet!! Rudy (the dog) said that was the way it always was "waiting on a woman"!! he had heard a similar comment from my 10 year old trying to do his homework in the car with Rudy's tail in the way "Woman (talking to me) dont drive so herky jerky!" of course we cracked up laughing and I told him he better do his homework at the house next time!! anyway a very nice frigid walk is what I did on my day off!! it said "rest day" today!! 2 miles with Rudy.
Lots and lots of good stuff going on in this thread! I wish I would have read about John before taking my test. Wow! Talk about HTFU!
My first test and first time back on the bike (other than commuting and around town) put me with an FTP of 204, down from 220 but not as bad as I thought I'd be. Dunno if I forgot what it takes to get through one of these tests or if I'm still a little fried. IMAZ was my first iron distance race and I'm not sure if I'm 100% back yet.
The VDOT went OK. I'm not hardcore enough to test on the icey Chicago lakefront so I opted for a treadmill. That was a bit easier than the FTP and got me a 42, down 2 points from 44. I'll take it!
Figured I'd test on my commute route since I typically have to stop for less than 10% of the lights. This morning the testing gods were against me and we had to stop for what felt like 80% of the lights. Still managed 220w over 20 miles at 1:07, including cool down. My VI will probably be around 1.1 if not more though so I think I'm gonna have to retest *ugh*. We'll see how it looks tonight after I upload.
yes, Nemo, i was TOTALLY frustrated with the powermeter missing. i think i am an optimist because i kept looking in the same empty bag everyday, as if it was going to appear by some miracle.
sad.
if i was not completely broke and with no more credit (all my cards dropped the ceiling on my credit to just above what i owe. thanks a lot recession!), i would have totally bought all new stuff...NOT just a new monitor, but a used it as an excuse to get a whole new bike, helmet, wetsuit, wheels, valve extenders, etc.
safe training,
G
Hi All
Great Job on all tests!
It has been a crazy wierd week time wise. Where did it go? Anyway, post poned my FTP will do on tues next week, earlier in week knee was a little sore, didn't want a setback. Last night getting ready to start and my computrainer had a fatal error and shut down, so kept on manual Erg and rode a little longer. Maybe better, see how knee does with shorter sets, if ok, hopefully no technology issues on tuesday.
M- thanks for all summary posts, great pics as usual. Loved Mr. Bean video
John-good luck with your nephew, tough time. Feel better
Nemo- frustrating with calf, hang in there. You use an oitterbox for ipod, Looking into H20 audio, should look at the otterbox. I have the newer Nano. Need to get something for my pool running, other than the radio the lifeguards have
Keep up the hard work, Have a good weekend!
WOW! I have been lazy since IM Florida and now I am paying the price. It is going to be painful getting back in shape. I did my run VDot test this week and went down to a 42 from a 46 pre-IM. I just sent off for a Powermeter quote so I am getting really excited and motivated to get back in shape. Look out IM MOO! I hope everyone has a great weekend.
Tracy- I'll have to share some of my swim-running playlist stuff with you. I find my running playlist tempo isn't quite right for the pool running so I have another set of music.
Kate- welcome back!!! You are gonna just LOVE training with POwer! Can't wait to hear how that first FTP goes for ya when you finally get the gear.
Have a wonderful weekend everyone! I'll be swimming and hope to do a little gentle yoga until this calf issue is resolved. I got a few new pool toys in the mail so hopefully that will keep me motivated too :-)
Kate< hey another IMMOO chicka!!! great, I guess I didn't know or remember.. please go to women's forum too and check out IMMOO cowgirl thread!! yes it is months away but we have all been scheming. (just to make guyz like AL T. jealous ya know!!) anyways good mojo for MOO!! so excitd and what a great test for you. okay and Jeff, two sons just had strep and you have it too and you nut you did the run test??!! wow I am impressed, anyways nice job on the VDOT and hope you get to feeling better! I still have one down with a nasty throat and hoping the meds start working, he is getting cranky!! on the couch!! smile. at work Dan for 48 hours?? wow, remind me where you live? wow is all I gotta say! Tracy glad you checked in too and hope your running legs are improving... and Nemo, so sorry about the calf, I also got some paddles and it came with one cord and some difficult instructions something about cutting it into thirds and threading it thru!! now where is pool help when I need it, I just put them back in the package!! I am not that way inclined as you know! gonna have to sweet talk the DH when he come in from outta town..... I can't even put speed laces on my running shoes either, and get the running store guy to put those on. gilberto, we need to have some pics ya know.. you are stalling on being creative. I have not watched Mr. Bean today nor yesterday, knew I was missing something meaningful in my life today!! (AND I TAKE my first breath!).......
y'all have a good Friday night!! m
I can't wait to spectate at IMOO! I will be volunteering as a bike handler in the morning so I will be able to see you all off on your rides!
Hi guys
Busy week rentering the work worls so just reviewed the whole string of posts from you all. Nice job everyone!
So this is my first OS and recall I started early. I bought WKO+ just few weeks ago so am exploring how to take advantage of my computrainer and WKO+.
Run test
I did my run test outside on 12/23 before the arctic blast hit the nation! I use a Polar footpod to get pace and distance. It was slightly miscalibrated so I call this a 23' (42 VDOT) which makes sense as I compare to some 5k and 10k fall races:
Entire workout (166 bpm):
Duration: 22:35
Work: n/a
rTSS: 42.4 (1.022)
NGP: 7:16 (221.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 7.23%
Distance: 3.1 mi
Min Max Avg
Heart Rate: 121 173 166 bpm
Speed: 6.6 9.3 8.2 mph
Pace 6:26 9:07 7:17 min/mi
I did the bike test on my Computrainer that same Monday but did not have my Computrainer RRC tight enough so got low readings. I learned that it needs to be 2.5-3.0 from the Power and Pace forum thread on CTs. This is a great tangible benefit from the community.
So I redid the bike test and got 193 watts NormPower. I just tried to cut and paste the 42' segment only but don't know how
. Here is the entire workout:
Entire workout (179 watts):
Duration: 48:58
Work: 524 kJ
TSS: 76.2 (intensity factor 0.971)
Norm Power: 187
VI: 1.05
Pw:HR: 8.91%
Pa:HR: 6.93%
Distance: 15.966 mi
Min Max Avg
Power: 0 280 179 watts
Heart Rate: 110 159 148 bpm
Cadence: 67 107 88 rpm
Speed: 0 22.7 19.6 mph
Pace 2:38 0:00 3:04 min/mi
Crank Torque: 0 253 171 lb-in
I am still learning to take the bike test. I think I can push harder in bike testing, but overall, I think my sig line reflects where I am and I can already feel myself making big improvements so look for that sig line to head north!
Headed to the pain cave in a few for the 75 min bike with a 2 x 10' MS then the 20 run. Love this stuff!
Stay warm, safe, and motivated everyone!
Scott
Scott- great job! I'm sure you'll see big bumps as you learn to take the test and get some fitness from the OS. To copy/past the 42 min segment in WKO- on the Journal tab of the workout you should see a "Summary" box. Scroll through that box of info and you should see all the intervals listed individually. If you created and saved the 42min segment in the Graph tab, it should show up as one of the intervals.
Thanks, Nemo. I will try that!
FTT:
Duration: 41:59
Work: 479 kJ
TSS: 70.1 (intensity factor 1.001)
Norm Power: 193
VI: 1.02
Pw:HR: 4.36%
Pa:HR: 3.78%
Distance: 14.197 mi
Min Max Avg
Power: 78 280 190 watts
Heart Rate: 118 159 151 bpm
Cadence: 67 107 89 rpm
Speed: 14.2 22.7 20.3 mph
Pace 2:38 4:13 2:57 min/mi
Crank Torque: 79 253 181 lb-in
9 degrees, 6mphs winds and Rudy and I ran 8 miles, very slow as I walked a lot to try to get to him heel better and not trip me up like last Saturday's run, also taught him to drink out of a paper cup!! so progress. This was the race tee and yes I matched his bandanna! There were just 13 people die hards show up to Winter Series #3 but I did see a few more runners out, but no cyclists. most peeps here are waiting to tomorrow when it will be 40! This was right after the run and he still had some energy as I let him off leash! and yes I am keeping him thru April as college son has no fence in his rented house.. I of course am excited to have him as my running partner!
I mean not too many people wanna run in 9 degrees at 7:30 a.m. on a Saturday!!
for John: two pair of tights and knee high wool socks!, one, two, three, four tops!! gaitor and headband and gore gloves which were NOT warm enough!
and for the girls: Maybelline Waterproof mascara works in 9 degrees!!
finding the right lipstick is hard though, too glossy and hair blows into, too dry and lips dry out,! but need something in that wind. hee hee.
I had a great workout today! Did the 2x8's and hit 238 for the first one! It didn't feel that hard either. I fell apart mentally on the 85% and had to take a few short breaks. Still managed to hit .828 IF. Did it as a solid 30 minutes.
Duration: 7:56
Work: 113 kJ
TSS: 14.3 (intensity factor 1.039)
Norm Power: 238
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.981 mi
Min Max Avg
Power: 178 298 238 watts
Cadence: 80 147 95 rpm
Speed: 19.7 23.7 22.5 mph
Pace 2:32 3:03 2:40 min/mi
Crank Torque: 135 290 213 lb-in
Duration: 7:59
Work: 109 kJ
TSS: 13.5 (intensity factor 1.006)
Norm Power: 230
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.873 mi
Min Max Avg
Power: 0 381 228 watts
Cadence: 46 144 92 rpm
Speed: 7.3 24.3 21.5 mph
Pace 2:28 8:11 2:47 min/mi
Crank Torque: 0 533 214 lb-in
Duration: 30:00
Work: 345 kJ
TSS: 35.9 (intensity factor 0.828)
Norm Power: 190
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.68 mi
Min Max Avg
Power: 0 345 182 watts
Cadence: 34 170 103 rpm
Speed: 2.4 23.4 20.3 mph
Pace 2:34 25:25 2:57 min/mi
Crank Torque: 0 658 153 lb-in
I went for an easy 20 minute run. This is my second run with my Garmin since September. I was just focusing on some changes to my running style that my PT gave me as a result of a recent gait analysis. 10 minutes in I looked at my Garmin and I was running at 7:50 pace. Five minutes later I was hitting 7:38 and it felt easy. This is the first run since I was injured in October that I started to feel back to normal. I dialed it back for the rest of the run not wanting to push it. I'm still going to take it easy for the next few weeks. Needless to say, I'm very excited. It was a good move for me to stop the November program and start over.
Ok. I tried my 2X20 again. I held it for the first 20', but on the second set I pulled the plug 3 or so minutes into it. And that set was 18 watts lower. My general fitness has fallen WAY down. So, this first month for me will be building general fitness in OS. Not even images of Starky blowing EN chow could keep me going today! Part of it is mental toughness, part is fitness and part is new job, while stilling doing the old job.
Ok--so I'm reframing the day (thanks Al). I had a great workout with spin-ups and a bunch of 2X1 (1') warmups and a solid set of 20' at threshold and then a final set of 3 minutes at near threshold. I'm going to use 190 normalized watts (from the 20' set) as my threshold and move on. It is way down from my high of 235--which means I'm going to get hecka big number improvement during this OS. It was a great workout.
Don't feel bad for me--we've all had bad workouts. It goes with the territory. I will retest in three weeks. Ok... someone hold me to the 2X20 in the week first week of February.
By the way JanOS mojo is very high!
Numbers from the 20 set.
Peak 20min (190 watts):
Duration: 20:01
Work: 228 kJ
TSS: n/a
Norm Power: 190
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.781 mi
Min Max Avg
Power: 153 236 190 watts
Cadence: 76 99 88 rpm
Speed: 18.1 20.9 20.3 mph
Pace 2:52 3:18 2:57 min/mi
@MattSull - That's great news on the running! Solid ride too - .85 in one 30' block is impressive for this time of year (good mental training). When I get back to running in February I intend to go through some biomechanic changes in my run since I think that and core weakness were the major contributors to my stress fracture. I'd like to get your feedback on your gait analysis experience (you'll be at the EN Midwest shin-dig next weekend, right?).
Good trainer workout for me this morning too. Feeling so good to have some structure back in my workouts. I wouldn't say it felt easy though - I was working...
8' @ FTP #1:
Duration: 8:07
Work: 137 kJ
TSS: 14.5 (intensity factor 1.035)
Norm Power: 280
VI: 1
Distance: 2.959 mi
Min Max Avg
Power: 174 340 281 watts
Heart Rate: 44 165 146 bpm
Cadence: 69 104 89 rpm
2:02 Rest
8' @ FTP #1:
Duration: 8:02
Work: 135 kJ
TSS: 14.4 (intensity factor 1.038)
Norm Power: 281
VI: 1
Distance: 2.989 mi
Min Max Avg
Power: 153 356 281 watts
Heart Rate: 115 175 165 bpm
Cadence: 65 147 91 rpm
15' @ .85 #1:
Duration: 15:06
Work: 208 kJ
TSS: 18 (intensity factor 0.847)
Norm Power: 229
VI: 1
Distance: 5.189 mi
Min Max Avg
Power: 135 293 229 watts
Heart Rate: 122 171 163 bpm
Cadence: 70 136 95 rpm
2:02 Rest
15' @ .85 #2:
Duration: 15:08
Work: 210 kJ
TSS: 18.4 (intensity factor 0.855)
Norm Power: 232
VI: 1
Distance: 5.183 mi
Min Max Avg
Power: 113 306 231 watts
Heart Rate: 126 169 163 bpm
Cadence: 68 131 86 rpm
Entire workout (202 watts):
Duration: 1:08:09
Work: 824 kJ
TSS: 81.6 (intensity factor 0.847)
Norm Power: 230
VI: 1.14
Distance: 21.345 mi
Min Max Avg
Power: 0 379 202 watts
Heart Rate: 29 175 139 bpm
Cadence: 47 147 88 rpm
Played a little with my cadence between the 1st and 2nd .85 intervals. Wanted to see the effect of lower cadence in the last interval on my HR. Typically I would see a higher avg HR in the 2nd interval vs the 1st - the lower cadence kept it the same. Will play around with it more in future workouts.
I'm also starting to see some good things happen to body comp and health in general with some dietary experimenting I'm doing. I love this time of year when you can play around with things like this.
Hope everyone has a great weekend and solid workouts!
Since I did the vDOT test earlier this week, I thought it would be good for me to do another run this week. I did a bunch of strides and 3X 1/2 miles.
Entire workout (159 bpm):
Duration: 40:32 (41:19)
Work: n/a
rTSS: 58 (0.886)
NGP: 9:10 (175.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 7.85%
Distance: 4.143 mi
Elevation Gain: 695 ft
Elevation Loss: 682 ft
Grade: 0.1 % (12 ft)
Min Max Avg
Heart Rate: 103 202 160 bpm
Speed: 0 18.6 6.2 mph
Pace 3:13 0:00 9:37 min/mi
Altitude: 281 344 314 ft
@Geoff - I have been there. Pulled the plug on more than one test before. These things are so stinkin' hard. Hang in there and it will come back!
@Jim - Good workout yourself. Several hours after the run and the leg still feels good. I really think I'm coming out the other end, finally. Yes, Karin and I will be at the social event next weekend. I'll tell you all about the gait analysis. It was awesome. My PT thinks that certain problems he saw in the analysis are responsible for my injury. See you there!