Week 11 Bike
Put a fork in me.....I'm done.
4 X 3' / 3' @ 120% and As needed
5' ez
10 X 30/30 @ 120% / 60%
No 85% stuff but warmed up for 24' , took awhile to keep the mojo going. Since I'm resuming swimming tomorrow needed to get the Vo2max stuff done today. No bike/run tomorrow 
Did the run @ lunch as always....
Back on schedule on Wed with the group....
Entire workout (183 watts):
Duration: 1:01:55
Work: 680 kJ
TSS: 71.2 (intensity factor 0.831)
Norm Power: 216
VI: 1.18
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.488 mi
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Comments
Amen brother. Super tough workout today. Trainer as 50' as 5 x 2.5' @ 380W, then 20' at .843 for a total of .917 IF and 70TSS. Transition from longer weekend stuff to hard Tuesday is abrupt as a kick to the groin. If I wasn't getting stronger....
How's everyone else doing!?
P
Started the first week of the Power clinic today so was the TEST day. About all I can say is
With the way everyone has been nailing their workouts it's going to be very cool seeing all the reports of strong rides roll in throughout the day.
+1 on Trent's comment. ouch.
@ Hayes - nice numbers!
@ Coach P - Great Podcasts on running form this week, thx!
I would describe this morning more like a "Come to Jesus" session for me. I went in with a little plan for myself to do a 1 X 2'(2') and a 7 X 1.5' (1.5) Did hit all intervals at 1.21 - 1.26 with 50 - 51% during rest period but that extra 30" over last week was amazingly more difficult for me. It also made the 85%+ interval more of a mental focus exercise. At 5:30 a.m. these things seem like a bad dream for me some days. When the dust settled I was happy with the results as a melted off the bike.... Good luck with this one today team,....dig in!
Duration: 22:55
TSS: 30.3 (intensity factor 0.892)
Norm Power: 250
Distance: 8.418 mi
Min Max Avg
Power: 178 292 250 watts
Heart Rate: 123 155 152 bpm
Cadence: 80 88 85 rpm
Speed: 0 22.9 22.0 mph
Duration: 57:20
TSS: 85.4 (intensity factor 0.949)
Norm Power: 266
VI: 1.12
Distance: 20.098 mi
Min Max Avg
Power: 0 477 237 watts
Heart Rate: 90 165 147 bpm
Cadence: 30 105 81 rpm
Still haven't decided what to do today--may stand down. Couldn't get up at 5 for love nor money this morning. Still have a shade of "that feeling"--the feeling being a bit fried. I just may need a little more recovery and hit it this afternoon. Maybe just a short, easy run. Maybe nothing. TBD.
I've been holding up beyond my expectations this OS, and I want to keep it that way!
Great work, crew!
Had a good old fashioned "get it done" workout this morning. My repaired PT is due back from Saris today so this was my (hopefully) last workout using HRM and RPE. Hit 5x(5x30/30) with good, solid effort throughout. Mixed up the gears/cadence on different sets to keep things fresh. Finished up with 10' at Z3.
Then quickly changed shoes and jumped on my brand new (OK, used via craigslist but new to me) home treadmill to knock out a brick run at Z1 with 5x30/30 strides at the end. Total workout was 1:33. Pleasantly fatigued but not shelled.
Man having a treadmill in the house rocks! Because my wife leaves for work pretty early and I need to get the kids up and off to school I normally don't get to do the Tuesday brick run (unless I sneak it in a lunch later). This is the first time all OS that I've been able to do a legit weekday brick. Very pleased with the investment.
Chris, great news about the treadmill. Having one in the house has made a HUGE difference for me in the consistency of hitting workouts this OS. Which one did you end up getting?
I also started the power clinic this morning. Did the initial 5' and 20' tests with 25 minutes of easy spinning and the total workout was 55 minutes with an IF .95. One solid workout for sure. No run after wards as I was having enough of a challenge just standing and walking :-)
It is one of the lower end Lifefitness ones an F-3 IIRC. I had no desire to have a folding one but because the way it is put together to permit the deck to fold up the screen and the electronics are not attached the deck so they do not shake as much when you run. My wife liked it better than the 5 or 7 series models which saved a couple thousand dollars which is nice. Still a lot of money but worth it as my wife is a 5 mile a day runner and the kids are getting too big for the nursery at the gym and harder to push in the double jogger.
Was once again happy to have it this morning after the 30/30's were over.
As for the work I did 4x (2x30/30, 1x60/30, 1/30)(2) then 1x15 at .9 (2) 1x8:30 at .85 to round out the hour and then an easy 4 mile EP run. Could not download as I left my lap top power cord at the lake this weekend which completely sucks. May have to beg/borrow/steal another as no data til Friday night may kill me.
Agree with the others that it was a hard one this morning. Still have some residual soreness from the weekend in me. Such is life...
Wuss
Found a great deal on a year-old Sole F80 off of craigslist for $900. A bit more than I wanted to spend but I figured if I was going to make a fitness investment I wanted to get something solid that was going to last. All the reviews and quality ratings for the Sole were top-notch. Did my first run on it this morning and it is smooth, quiet and rock solid. Feels very much like a commercial grade mill. I'm very pumped because this will allow me to do a lot more running on super cold, wet days and those times when I need to watch the kids when DW is out.
I'll have to update my other thread letting folks know what I got.
power clinic test as for me as well. Felt way better on the 5' this go around then in December, but struggled to hold onto my z4 for the 20'. not surprising. still feeling the weekend for sure. Time to tighten up the run extra-curricular and focus on the clinic!
Well this one felt a whole lot worse than the previous two weeks of VO2 intervals. Might have something to do with the lack of sleep due to 2 year old being sick last night. Or the Mickey Mouse Clubhouse I needed to watch so she would sit with me. Or the extra set, who knows. Still got it done but it was tough.
5 x 4 x 30/30 done with another 15' @ .85
@LP. What did you decide?
Off. Definitely off. I need this day and I'm taking it. Feeling better as the day goes on.
Entire workout (179 watts):
Duration: 1:00:41
Work: 652 kJ
TSS: 84.5 (intensity factor 0.914)
Norm Power: 190
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.531 mi
Min Max Avg
Power: 0 382 179 watts
Cadence: 33 112 79 rpm
Speed: 0 30.3 21.2 mph
Pace 1:59 0:00 2:50 min/mi
Hub Torque: 0 99 55 lb-in
Crank Torque: 0 495 190 lb-in
Great job, getting it done everyone.
Good call on standing down, LP. I almost did the same thing. I was walking around in a fog yesterday with achy legs. Didn't feel much better when I woke up, but started to feel better as the day progressed.
I had to take my 4 year old daughter to a dr. appt. today for a hearing test and 3 shots. My wife did the last round, so it was my turn to suffer along with her today.
No fun. That said, I got to work from home today and did the workout midday.
I did 13 x (1'/1'). I'm gradually working my way up to 2.5's.
For watts, I avg'd 383/202 for the 13 intervals, or 322 pnorm for 27'.
For the first time ever after one of these OS workouts, I was able to do the 85% without sucking my thumb. I held 88% for 25'
60' 292pnorm .95 IF.
I followed it up with a nice 3.5 mile run on a beautiful, sunny, winter day.
Good luck to all you guys doing the power hack.
Dave
5 x (5x30/30) this morning plus 10' @ 85%. .89IF and 77 TSS. 3-mile run at noon. Going to continue doing 30/30s on Tuesday & 2.5/2.5 on Thursday... At least that's the plan!
This is really the first day I've felt real fatigue in the 10+ weeks...could be the layering on of swimming started last week.
Planning to get outside and ride Thursday as its forecast to be 60 and sunny....will be a real treat given our start to this year.
You are all good at this VO2 max stuff. I like the 30/30's but know I need the 2:30's.
I recovered all day the best I could post track this am.Ate well, hydrated, just had coffee and wore compression sleeves. Hitting the bike tonight with a friend who hosts a group in his garage. It will be embarassing as I am screaming out, they better not film me:-0. These are not pretty at all. Not in the slightest.
Will report back later...
CC
I had the 4X 30/30s today. Started off with 15 minutes at 85% and then into the set. Felt great, despite an ache in my calf from yesterday's run. Topped it off with another 10 minutes at 85%. Still loving the powermeter.
@Dave, that pnorm is just crazy. You ARE the answer to the energy crisis. I can see it now, Halligan powered cars.
GV
With Joy traveling this week, I ended up heading to the cave after the girls were in bed. I hate these late night workouts. Still, managed 40' @ ;.88 with 4x1'(1')@FT, 4x2.5'(2')@120%. First time since starting the VO2max intervals that I was able to hit the mark.
Question - is anyone else out there having a hard time getting their fannies out of bed at 4 am????? Just couldnt get motivated this am so was forced to do the bike tonight - brick will have to move to Thurs. I will say, I have noticed a HUGE difference in my bike fitness over the past two weeks, I feel like this stuff is really hitting home and as far as I can tell I'm a good 2-3 months ahead of where I was this time last year - yeee haa.
So today was 4 x 30/30 and 1 x 2.5. Next time I'm gonna go straight 2.5/2.5 but needed to prove to myself I could handle em. All the intervals were at 130%, so I'm feeling pretty good. Course I didnt do the run afterwards, saved that fun for thurs.
Great job everyone. this crew is just nailing it. Cant wait to see the #'s from our next test.
Great job everyone. I think I am in the wuss category. Just a lack of time management on my part today so no bike workout. This is my 2nd missed workout due to outside circumstances. Getting up early to do the run tomorrow.
Gordon