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Week 16 Workouts

foolio_mugooliofoolio_mugoolio
in Group Discussion-January 2012 OS

5 more weeks left of this OS!

I don't remember whose sticking with the whole thing, but that's my plan, then do 1 or 2 week transition period, then 12 week HIM plan.

Yesterday did a run during lunch on the TM.  The last 10' were tough.  I didn't get much sleep last night... probably why.

10' WU 

15' MP 

15' HMP 



Then at home after work (kind of late) I pumped out my FTP bike ride but only got 3 of 4 interval sets:

MS: 8' (2'), 10' (2'), 12' all at FTP 

 

 

 

Comments

  • mgraffeomgraffeo
    Yesterday I was all jacked to get outside and ride in the morning. Got through my warmup, just about to start an interval, and I felt my seat slip. Then it slipped again. Pretty soon, I felt like I was riding a BMX bike. Bailed on the plan, rode home standing (which made for a pretty good interval in itself). Found a crack in the seat post clamp.

    Just got a new one from the LBS, hopefully all will be good again tonight.

    Swam this morning, working on the stuff learned at Coach P's swim clinic. Looking forward to test driving everything in the first sprint of the season this weekend!
  • foolio_mugooliofoolio_mugoolio
    @Mike - what a funny image... sitting on the bike with the seat all they way down. Ha! And good luck in the sprint!
  • foolio_mugooliofoolio_mugoolio
    Did my run today at lunch time. Ran for about an hour. Got in 3 x 1000 meters at TP 7:27 pace and the rest at Z2 pace. BEAUTIFUL day in the SF Bay Area today!!
  • mgraffeomgraffeo
    Enrique, yeah it was pretty darned funny. I picked up a new seat post clamp, got it all cleaned up and installed, and everything seems to be working OK. I'm travelling today, but will give it a longer test tomorrow.

    Sounds like a great run!
  • foolio_mugooliofoolio_mugoolio
    Happy Friday! Oh man, picked up a cold on Wednesday I think. So yesterday I had to skip my bike workout and I'm just taking the day off of work to recoop. Hoping to feel good tomorrow for the Sat workout.
  • Bruce ThompsonBruce Thompson

    Enrique - rest up.  Better to take a few days off and beat the cold than to come back too soon and let it linger for weeks.

    Well I didn't plan it but I ended up doing a "Small Day" today.  Did an EZ 1500m swim this am in 40'.  Just crusied along and worked on my stroke.  Then went to my last Computrainer class of the winter.  Was supposed to be a 75' ride with FTP work but the class decided to ride the IMCDA course.  So we rode for 2 1/2 hours, 45 miles, avg watts 185, avg rpms 88, avg speed 18.2 mph. Then an EN friend Claudia Lagarica who is in the class taked me into a short 3 mile run.  My heel bothered me slightly during the 1st mile then it warmed up and we cruised along at 8:30 pace.  I'm now beat. How the hell did I finish IMCDA last year?

  • foolio_mugooliofoolio_mugoolio
    Bruce, nice "little" workout there!

    BTW, I ended up taking the whole weekend off. I was really, really sick on Friday and Saturday... Sunday was so-so. Better now.
  • mgraffeomgraffeo
    I raced on Sunday, need to write up a race report, but happy to report that I qualifed to AG Nationals, so now I can focus on preparing for it!
  • foolio_mugooliofoolio_mugoolio

     Wow.  Nice MIke.  I'd love to read the RR.  

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