Oct OS: Week of 1/9/12 - Bike/Run
Time to "raise the ceiling" again now that the "roof" moved up a bit! Those Z4 sessions look daunting this week! 
Be sure to listen to the Podcast and post how you are doing. 
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Time to "raise the ceiling" again now that the "roof" moved up a bit! Those Z4 sessions look daunting this week!
Be sure to listen to the Podcast and post how you are doing.
Comments
Goog Morning OCT OS CREW!!!!
Entire workout :
Duration: 1:20:21
Work: 1003 kJ
TSS: 116.4 (intensity factor 0.935)
Norm Power: 226
VI: 1.09
Pw:HR: -6.86%
Pa:HR: 2.21%
Distance: 23.391 mi
Min Max Avg
Power: 0 371 208 watts
Heart Rate: 89 173 153 bpm
Cadence: 30 114 79 rpm
Speed: 0 21.9 17.4 mph
Pace 2:45 0:00 3:27 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 851 869 861 ft
Crank Torque: 0 539 222 lb-in
Temperature: 69.8 75.2 72.6 Fahrenheit
Couldnt resist so went outside here in Iowa ----55 degree's and sunny and rode another 1:20. 24 more miles at an intensity of .894. So today netted me 47 miles and racked up 210.4 TSS plus the run...
Bike Numbers from the outside ride.
Entire workout:
Duration: 1:13:34
Work: 871 kJ
TSS: 94.9 (intensity factor 0.894)
Norm Power: 216
VI: 1.1
Distance: 24.005 mi
Elevation Gain: 786 ft
Elevation Loss: 778 ft
Grade: 0.0 % (13 ft)
Min Max Avg
Power: 0 506 197 watts
Cadence: 30 177 90 rpm
Speed: 0 37.2 19.5 mph
Pace 1:37 0:00 3:05 min/mi
Hub Torque: 0 33 7 lb-in
Altitude: 896 1049 995 ft
Crank Torque: 0 1005 186 lb-in
Temperature: 59 75.2 61.4 Fahrenheit
8'(2'), 10'(2'), 12'(3'), 10'(3') @ Z4; then 15' Brick Run at Z2/Z3
I hit all my targets and at my new Z4, it's hard to believe it all came out to only 40' @Z4 - which somehow I managed to do at the last test!
Time to chill and think about tomorrow's run as well: little less than Carl's at "only 2 X 800 and then One mile"
Hi, I'm back. Bit of a layoff the last few weeks due to everyone (but me) having the flu, xmas, son's tonsillectomy, work, bla bla bla.
SWAG'd down my FTP and Vdot, but mostly went out to feel how good it was to run and ride.
Happy New Year!
Yep Thursdays bike hurt as I expected it to. MS was 2x15 but had to break the second 15 into 2x7:30 but we then added a 4th FTP at 5 minutes.
Entire workout:
Duration: 1:12:37
Work: 889 kJ
TSS: 99 (intensity factor 0.908)
Norm Power: 220
VI: 1.08
Pw:HR: 3.01%
Pa:HR: 5.63%
Distance: 21.023 mi
Min Max Avg
Power: 0 1386 204 watts
Heart Rate: 77 174 158 bpm
Cadence: 31 144 79 rpm
Speed: 0 22.9 17.3 mph
Pace 2:37 0:00 3:28 min/mi
Hub Torque: 0 410 8 lb-in
Altitude: 1024 1207 1032 ft
Crank Torque: 0 478 216 lb-in
Temperature: 71.6 75.2 74.6 Fahrenheit
According to WKO I am now sitting on a - 4.8 TSB. I am glad there is not run today. Time for some foam rolling and yoga. Tomorrow is a relaxing swim in the 82 degree pool at the gym.
Total miles biked since we started the Oct OS = 1, 087.97
Total miles ran since 10/1/11 = 310 miles
***** Screamin Scratchin Tearing Down the Walls!!!!!!!!!!!!!!!!!*************************
3 X 10'(4') @ Z4 : hit my target speed and HR and although started off way "creaky", I got into the grove just fine in the second set.
Time to relax and enjoy Friday off!
@Carl - the final 5' at FTP is impressive! Sounds like the swim hack is working well. I'll start that during the two week transition!
I missed the Tu bike w/o because "life" got in the way, and instead of the intervals today I did my monthly Computrainer Ride the Course for Oceanside...56 miles instead. This was my 3rd time doing it and by far the "easiest". Faster with less effort...work works! Feelin good!!
Hoping to fit in a swim tomorrow. I do have a nice 1.2 mile ocean harbor swim in 2.5 months...and, as far as I can see from my house in Minnesota...there is no open water anywhere!! lol!!!
Tough one but finished it off strong. Decided to up the ride a little. We went for about 2 hours and really pushed the limits....No Fear......
Entire Bike Workout:
Duration: 1:57:39
Work: 1332 kJ
Norm Power: 219 (Intensity Factory .91)
Pw:HR: 0.67%
Pa:HR: 0.56%
Distance: 32.46 mi
Min Max Avg
Power: 0 491 189 watts
Heart Rate: 78 169 147 bpm
Cadence: 30 112 78 rpm
Speed: 0 24.7 16.5 mph
Pace 2:26 0:00 3:38 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 870 896 883 ft
Crank Torque: 0 479 201 lb-in
Temperature: 69.8 73.4 72.4 Fahrenheit
Then had to hope off the bike, change and get to the fire station. After rig work I jumped on the treadmill and ran 7.33 miles with 1.5-2% incline in 60 minutes.
The 2.5s were at my new Z5 and I nailed it! I'll smoke the competition this year - I never thought I'd be able to hammer like that! The Z3 work was good with spin rate well above 80rpms. The run started off at Z2 and I got into Z3 towards the end and lathough it was supposed to be 25', I did it in 27:43.
Overall - great workout!
@Annie - hope the swim went well! Ocean swim - guess that's not anywhere near Minnesota, Florida maybe?
@Lynne - I overslept twice this week. Last week really laid the wood on me as well. I think gettting the extra sleep (put in 8hrs last night) and the wheybolic protein added to my morning diet is making the difference!