Nor'Easter hitting the OBX means I'm gonna have to do my bike on the trainer today. I've had a few very busy days with sleepless nights, so I don't know if I've got the energy. But knowing you all are doing it (and hey- it's just 2 intervals, right?) is giving me motivation to make it happen! Thanks gang!
2x8' as 202 + 205 watts. First one was rough on the legs but settled in for the second. had the music blasting and added 30' at 181 (.906).
secret motivation for the OS: got dropped like a sack of potatoes within the first mile of my first road race last summer. GAME ON. I plan to be a contender the next go around.
my 2nd mt bike race is 22 november so my riding is between OUTSIDE tri bike or mt bike, so haven't done this yet. doing housework now and it is warming up outside to be over 60 after lunch.... and linking up with husband after his lunch meeting for cycling....blue skies and sunny out there! yes.
Got the 2x8 done this morning as well, 299 and 306 so both a little more than FTP. Had zero desire to stay on the bike after the second interval so I went for a very easy 4 mile run. Total time on the bike was 30 mins and came in at .88.
First time this year climbing out of the pain cave all sweaty and then running in sub freezign temps, forgot how little fun the start of that is
Truly motivating to watch everyone finding ways to "get it done" regardless of issues/fitness levels. I missed all REM sleep last night trying to sleep in one of the kid's rooms because they were scared of something....
Nothing quite like coming off of yesterday's fun run, missing REM sleep and mounting that bike at 5:30 a.m. for FT intervals. Knowing everyone else was finding a way to suffer made a big difference for me. I will not be the weak link on this team!
I put it 2 X10' at 309 and 312 watts. Yes, it was ugly. I held 255 watts for the remainder then slowly stumbled off the bike and crawled across the floor.... 60 minutes done and now looking for that 15 minute nap at lunchtime today.
To make sure I'm not talking out of both sides of my mouth reporting these wattage numbers off the Tacx Flow, I won a bid on EBAY last night for a used 404 with power tap included. I'll be locking that baby in sometime next week and comparing those numbers to the Tacx computer then start reporting the stats out of WKO+..............
Thanks for the great posts and "walking the talk" examples this week!
To make sure I'm not talking out of both sides of my mouth reporting these wattage numbers off the Tacx Flow, I won a bid on EBAY last night for a used 404 with power tap included. I'll be locking that baby in sometime next week and comparing those numbers to the Tacx computer then start reporting the stats out of WKO+..............
Got it done this morning. 2x8 as 226 and 222. Skipped the 85% so I could go for a short run. Ran 2 miles nice and easy. Hip felt a little tight but no pain. Gonna ride outsdie on Saturday to make up for the ABP.
Done here too...15' wu with spinups, 2x8' at 308w and 309w, balance of hour at 250w...89.5% OA effort for the hour....Took advantage of the short intervals and no run after !
Yea Baby!!! What is it about this OS stuff that makes you want to jump on it even though you know it is gonna suck and hurt!!
2x8" at 104% and 104%. Had to cut the APB section short as kids needed ride to school! Don't they know training trumps education..... Mom doesn't go for that noise!!
Got the 2x8' done after work. I cut the workout off at 45' due to being hungry and wanting dinner. The cool part? For the first interval, I really felt like I was skiing on the edge of a line of hard and just held it. Is that what threshold feels like?
You guys are all rocking it! Using Friday AM to catch up on forum reading & fighting the desire to workout instead.
Tough week work wise but a good one on the bike. I set my FT a little more conservatively this year and have to admit it's easier to stay motivated when IF is consistently above .9. I'm such a head case!
Thank you again November OS Group-you really help me stay motivated!!
Nor'Easter here means my training routes are under water or sand. So despite the 60 degree temps, I had to hit the trainer for the bike workout. I got it done this morning and ever time I wanted to bail out I thought of you all!
Got in a short run today (25') and 45' at .85 on the bike, all to keep the ball rolling on my previously missed time...interested to see how it affects the weekend! Happy Friday the 13th!!!!
Week One enthusiasm met Week Two reality. I did the Saturday long bike ride. The plan was 2 x 10 @ FT and then 2 x 15 @ 85%. I decided that I was feeling pretty motivated and decided to revise the plan to 2 x 10 and the rest at 85%. After 20 minutes of warm up (at 85%, of course), I start into interval 1. By minute 6, I was hurting, but managed to hang on and just missed 100% by 2 watts. I rested a bit and started into interval 2. By minute 5 I knew I was never going to make it, pushed really hard, and then started to fade. I ended up about 10 watts short. I decided to make the ride home as close to 85% as I could. For the next 90 minutes I watched the average watt number drop by 1 every minute or two. It was a very long way home! Needless to say, I think I've learned a lesson and need to temper my enthusiasm, at least until I've gotten to the intervals. Hopefully next week I'll feel a little better at the end of the long ride
Hey Everyone! Been off the radar a little but I have been doing all the workouts. Oh my god I think I took too much time off and my FTP test shows it. the good news is that my new laptop is driving me crazy and I am having problems cutting the FTP results out of WKO. (yes I am too lazy to transcribe). I will figure it out. How is the Haus doing? Work has been killer and I am traveling to the west coast From this Sunday to next Sat. No bikeing but run and swim I am planning. Will be in SF at Dreamforce and may be able to rent a bike on Friday and ride out to Marin County? Any ways glad to be back and I will try to stay cought up
Comments
2x8'
1st at 197 watts
2nd was 197 watts as well
and about 30 min at 155 watts.
The rest of the hours was warm up, cooldown or 2' rests.
2x8' as 202 + 205 watts. First one was rough on the legs but settled in for the second. had the music blasting and added 30' at 181 (.906).
secret motivation for the OS: got dropped like a sack of potatoes within the first mile of my first road race last summer. GAME ON. I plan to be a contender the next go around.
Entire workout (178 watts):
Duration: 1:00:29
Work: 647 kJ
TSS: 85.1 (intensity factor 0.919)
Norm Power: 184
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.404 mi
Min Max Avg
Power: 0 256 178 watts
Cadence: 37 102 74 rpm
Speed: 4 19 16.3 mph
Pace 3:09 15:05 3:40 min/mi
Crank Torque: 0 344 205 lb-in
2X8"s done. 1st @ 101%, 2nd at 102%. Felt a lot tougher to keep the legs going this morning but got through it. Last 30 minutes @ 87%.
Got the 2x8 done this morning as well, 299 and 306 so both a little more than FTP. Had zero desire to stay on the bike after the second interval so I went for a very easy 4 mile run. Total time on the bike was 30 mins and came in at .88.
First time this year climbing out of the pain cave all sweaty and then running in sub freezign temps, forgot how little fun the start of that is
Truly motivating to watch everyone finding ways to "get it done" regardless of issues/fitness levels. I missed all REM sleep last night trying to sleep in one of the kid's rooms because they were scared of something....
Nothing quite like coming off of yesterday's fun run, missing REM sleep and mounting that bike at 5:30 a.m. for FT intervals. Knowing everyone else was finding a way to suffer made a big difference for me. I will not be the weak link on this team!
I put it 2 X10' at 309 and 312 watts. Yes, it was ugly. I held 255 watts for the remainder then slowly stumbled off the bike and crawled across the floor....
60 minutes done and now looking for that 15 minute nap at lunchtime today.
To make sure I'm not talking out of both sides of my mouth reporting these wattage numbers off the Tacx Flow, I won a bid on EBAY last night for a used 404 with power tap included. I'll be locking that baby in sometime next week and comparing those numbers to the Tacx computer then start reporting the stats out of WKO+..............
Thanks for the great posts and "walking the talk" examples this week!
Got it done this morning. 2x8 as 226 and 222. Skipped the 85% so I could go for a short run. Ran 2 miles nice and easy. Hip felt a little tight but no pain. Gonna ride outsdie on Saturday to make up for the ABP.
Yea Baby!!! What is it about this OS stuff that makes you want to jump on it even though you know it is gonna suck and hurt!!
2x8" at 104% and 104%. Had to cut the APB section short as kids needed ride to school! Don't they know training trumps education.....
Mom doesn't go for that noise!!
Hi Sheryl:
Good luck with RnR this weekend. I was supposed to go but Plantar put the kabosh on that. Hope you have a great time. Dave
2X6' for me today FTP 180 and hit 181 for both intervals. I spent the 32' of the remaining 37' at 80-85%. I needed one break in there of 3'.
Entire workout (132 watts):
Duration: 1:01:20 (1:02:02)
Work: 484 kJ
TSS: 68.2 (intensity factor 0.817)
Norm Power: 147
VI: 1.12
Pw:HR: 20.16%
Pa:HR: 13.85%
Distance: 15.434 mi
Gordon
2x8' slightly above FT.
60' @ ; .89
Rest day, here I come!
Dave
Hour ride inside on the CT tonight, I felt stronger than Tuesday and it showed in the results.
- On a mission to become a fast old dude-
Crushed it tonight
Entire workout (200 watts):
Duration: 1:02:38
Work: 751 kJ
TSS: 86.9 (intensity factor 0.912)
Norm Power: 216
VI: 1.08
Distance: 20.156 mi
Looking forward to the rest day tomorrow.
You guys are all rocking it! Using Friday AM to catch up on forum reading & fighting the desire to workout instead.
Tough week work wise but a good one on the bike. I set my FT a little more conservatively this year and have to admit it's easier to stay motivated when IF is consistently above .9. I'm such a head case!
Tues 3 x 8' TSS = 65, IF = 0.923
Thurs 2 x 8' TSS = 52, IF = 0.941
Dan
Thank you again November OS Group-you really help me stay motivated!!
Nor'Easter here means my training routes are under water or sand. So despite the 60 degree temps, I had to hit the trainer for the bike workout. I got it done this morning and ever time I wanted to bail out I thought of you all!
Just completed yesterday's bike WO,
realised just because your indoors on the trainer doesn't mean you can forget the ASSOS or Butt-Buttr !!!
Int #1:
Duration: 8:00
Work: 108 kJ
TSS: 14.8 (intensity factor 1.053)
Norm Power: 229
VI: 1.02
Int #2:
Duration: 8:00
Work: 108 kJ
TSS: 14.4 (intensity factor 1.038)
Norm Power: 225
VI: 1
Entire workout (188 watts):
Duration: 1:03:20 (1:04:06)
Work: 715 kJ
TSS: 87.2 (intensity factor 0.909)
Norm Power: 197
VI: 1.05
P
tom
oh yea. I've crawled home many a time after nuking myself early and then dying on the intervals.
Just rode outside with RobertT. Hit the biggest numbers I've ever seen in the first interval and can't believe I finished as strong as I did.
Power-Tap #1:
Duration: 9:51
Work: 146 kJ
TSS: 20.8 (intensity factor 1.125)
Norm Power: 250
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.096 mi
Min Max Avg
Power: 0 523 247 watts
Cadence: 39 110 81 rpm
Speed: 3 21.6 18.8 mph
Pace 2:46 19:42 3:11 min/mi
Crank Torque: 0 670 259 lb-in
Power-Tap #2:
Duration: 3:42 (3:54)
Work: 24 kJ
TSS: 1.8 (intensity factor 0.538)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.759 mi
Min Max Avg
Power: 0 307 107 watts
Cadence: 33 186 85 rpm
Speed: 2.2 18.8 12.8 mph
Pace 3:11 26:49 4:42 min/mi
Crank Torque: 0 486 112 lb-in
Power-Tap #3:
Duration: 10:02 (10:04)
Work: 142 kJ
TSS: 19.8 (intensity factor 1.088)
Norm Power: 242
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.186 mi
Min Max Avg
Power: 0 402 235 watts
Cadence: 32 129 77 rpm
Speed: 2.2 28.1 19.4 mph
Pace 2:08 26:49 3:06 min/mi
Crank Torque: 0 785 259 lb-in
Power-Tap #4:
Duration: 54:57 (58:54)
Work: 590 kJ
TSS: 74.9 (intensity factor 0.904)
Norm Power: 201
VI: 1.12
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.236 mi
Min Max Avg
Power: 0 494 179 watts
Cadence: 30 156 72 rpm
Speed: 2.2 28.5 18.0 mph
Pace 2:06 26:49 3:20 min/mi
Crank Torque: 0 915 212 lb-in
Entire workout (177 watts):
Duration: 1:43:25 (1:50:30)
Work: 1098 kJ
TSS: 143.9 (intensity factor 0.914)
Norm Power: 203
VI: 1.15
Pw:HR: n/a
Pa:HR: n/a
Distance: 28.963 mi
Min Max Avg
Power: 0 523 177 watts
Cadence: 30 201 80 rpm
Speed: 2.2 28.5 17.1 mph
Pace 2:06 26:49 3:30 min/mi
Crank Torque: 0 915 195 lb-in