Solid bike this am....until the baby was no longer interested in watching my tire spin. Then he decided to do his morning ritual - - a quick pit stop between the bike and run. At least he did not try to get on the treadmill until I was done...
It was a little messier than I like my workouts to be, but I got it done. First interval? There was a little blowing up. I realized it was because I hadn't properly negotiated Saturday mornings with my body. I have been in the habit of making them my lazy, "do- nothing" time. I get coffee. I eat scones. I read In Style and get pedicures. Body was not ready for this good life to end.
Seriously, during this interval, I told myself the only path to scone and coffee was through this interval. It worked. The second 8' was beautiful, was the rest of the ride. Hour and a half and done. There is still plenty of time for lazing.
Other lesson learned? It is was easier to hold HMP if you are on the way to the coffee shop.
Wife is gone to w women's conference so am home alone with 4 kids. Time to be creative.... Hopped on the trainer at 6:00 a.m.
Did 30 min WU, 2 X 10' (305, 312) then 3 X 21' 2' (all at 260w) = 135 minutes total Those last 2 Z3s were not fun! OMG the trainer sucks! Ran with my 8 yr old boy riding the bike afterwards. Glad to have that one behind me!
Oof. definitely hit the snooze bar several times this am but finally got in gear and got it done.
2x10 as 205 for the first and 202 for the second (both above FTP but couldn't for the life of me hold it for the second). then added 45' @ .89 (177 watts).
wow, felt strong this morning. both 10' intervals were 10 watts over my FTP, and the 2x15's felt pretty good. Maybe I'm starting to absorb some of this work!
What John failed to mention about today's interval ride was that some enraged driver tried on several occasions to cut John off and "have a few words" with him.
I had my camera with phone/video/sound ready to record evidence for the police should it have escalated, but John seemed unscathed by the whole episode. I talked to him shortly after, and John said that he would have stopped and approached the guy, but he was in the middle of an interval and didn't want to interrupt it.
I have a family. If someone is going to put me in danger and drive like a douche bag I am going to say something. I don't need to have my life insurance policy cash in this soon. He wasn't worth my time to stop and kick his ass. License # CA 6JDP040
John,
Report the douche bag. The ER doc that injured those 2 cyclists had a prior run-in incident that was noted. I'm not sure if it was reported or not BUT if that DB has it in for cyclists it would probably be good to have a report filed. I know it's a pain to deal with but I've let some of my office patients know when I've had issues and they always ask me to report them as people are creatures of habit. If they hurt someone and that person only is able to get a car-type and partial plate, it could help in catching the DB.
BTW: you guys have been nailing the FTP's. I will have to start logging my workouts in also. I've met all my workouts so far. Hard to do at 4:30 in the morning for me...BUT I'd like to do the bike justice this year...and the swim and run also.
I LOVE this whole Team thing!!! I got up, read FB and your posts and was fired up to do the Sat workout!! Have limited time and no sitter so Steve and I rode the trainers.
MY FT= 210W ( all last year I never thought I would see 200 anything and now holding it consistently, can I hear a cheer?!!! OH yah!!!
1:15 in IF of .88( 184)
2 x 10 @ FT 214 (1.02), 215(1.02)
2 x 15 @ 85% 185( .88), 187(.89)
Brick run of 15 minutes as MP( 7:40), HMP (7:22) in 7:38 for first mile and 7:02 second mile!!!! I felt GREAT!!! That rest day yesterday did my body good!!
This entire workout smokes anything I did last year. I LOVE it!!! Insert picture of me doing the happy dance!!!
Caved! As in rocked the cave this morning! Gotta scoot, so analysis will wait, but I felt GOOOOOD today! Worked into the intervals and finsihed with a kick. 2 x 15' @ 85% actually felt invigorating. May it last.
Tom G--I SO know what you mean! I used yesterday to temper my enthusiasm. Even if it's only week 2, I've been a little too spicy on some of the workouts, and yesterday brought a glimmer "too much/too soon.". Took the rest day, and came back today feeling like a tiger!
Just got done the Sat workout. I have a couple questions after my numbers. My FTP 180 and the beginner workout:
2X8 @ FTP - 182 IF 1.01; 182 IF 1.01
2X15 80-85% - 148 IF 0.82; 151 IF 0.84
I had 13' remaining in the workout and did another 5' at 80-85 - 146 IF 0.81.
Entire workout (126 watts):
Duration: 1:16:26
Work: 580 kJ
TSS: 84.1 (intensity factor 0.813)
Norm Power: 146
VI: 1.16
Pw:HR: 22.43%
Pa:HR: 17.67%
Distance: 19.144 mi
So my three questions what does everyone do with the extra time more 80-85%? Idid a 10'' WU and don't need any more than that even 5' will do for me. I was tired at the end and could not hold much more more work.
If you are really tired should I just end the workout at around 1 hour. I had all the prescribed intervals in by 1:02. Is riding at 60,80, 100 watts just a wasted effort?
This got me thinking for the future what if I can't hold a prescribed interval. Do I just take a break and pick up the interval. Say I could not make the last 2X15. Should I do 8' then (2') and finish with 5' or is this a case of shut it down and don't be stupid?
1st 15' @ 85% was nasty! Only managed 82%. Wanted to quit, hang it up, call it a day. Maybe just one 15' interval today.
2nd 15' @ 85% started out even worse. But, something happened and I started to feel stonger. Actually extended it a few minutes and hit 85% for almost 18'. Then I got the hell of the trainer.
No brick run as I'm a wuss and didn't want to run in the nor'easter. I'll add some fun stuff to tomorrow's run to make it up.
Jc...down for the count!! Been sick since Sunday...last workout was last Saturday!! got the testing done last week and have been sidelined...sure it is the dreaded swine...I am surrounded by it as a school teacher....hope to be back in action. Wanted to at least squeak in the forums and congratulate all my peeps for the hard work...i will be back!!
Posted By Gordon Cherwoniak on 14 Nov 2009 11:56 AM
So my three questions what does everyone do with the extra time more 80-85%? Idid a 10'' WU and don't need any more than that even 5' will do for me. I was tired at the end and could not hold much more more work.
If you are really tired should I just end the workout at around 1 hour. I had all the prescribed intervals in by 1:02. Is riding at 60,80, 100 watts just a wasted effort?
This got me thinking for the future what if I can't hold a prescribed interval. Do I just take a break and pick up the interval. Say I could not make the last 2X15. Should I do 8' then (2') and finish with 5' or is this a case of shut it down and don't be stupid?
Thanks
Gordon
Gordon, in general, when a workout calls for a specific amount of work at Z3, then that's what I do, and call it a day. When it calls for FTP intervals and then "remainder of the workout accumulate as much time at Z3 as possible", I play it by ear.
If you're really tired and can only hold 60-80 watts, cool down and get off the bike. You're done. Congrats on a hard ride!
Coach Rich's typical suggestion on the "I can't hold the interval" question is that you've got two options. 1) hold slightly less power for the duration, or 2) go as long as you can at the prescribed power, and then cut it short. Most of us find that option #1 is a lot harder than it sounds.
Crushed the intervals today. I'm thinking my FTP could be higher already. (Is that possible?)
1st 10' @ 1.01IF, 2nd @ 1.05IF, then 15 min. interval in .88IF and 2nd in .90IF. Legs felt rediculous strong.
Also hit the run afterward but this did do me in. MP pace out in 6:44pace and HMP back in 6:25pace.
Yup, very possible especially if you had a lay off prior to starting. I took 6 weeks after IM and lost some fitness, but I think I'm already back to my IM ftp. I expect a big wattage bump for the first test and then it will get tough to squeeze out more watts.
Posted By Jeremiah Crowley on 14 Nov 2009 12:21 PM
Jc...down for the count!! Been sick since Sunday...last workout was last Saturday!! got the testing done last week and have been sidelined...sure it is the dreaded swine...I am surrounded by it as a school teacher....hope to be back in action. Wanted to at least squeak in the forums and congratulate all my peeps for the hard work...i will be back!!
Hang in there JC. Had it myself for the last week and not until yesterday evening (1 week from the onset) was I feeling back like myself. That bug is just nasty.
Hit the Computrainer for today's ride. Times like today where having it and throwing it on ERG mode are helpfull. 2x8' @ 102%. Then hit the 2x15's at 85%. First one was tough. Last 2' had to really dig. 2nd 15' was a different story. Similar to Dave the 2nd one started out tough but I seemed to find some reserve in the legs and actually finished strong. Took 1h 2min in the saddle to get the work done. Considered putting in a little more at 80% just to get 1h 15' in but then I figured the work was done and no need to spend any more time than necessary on the trainer right now. No run off the bike. Wanted another day off of running so I can head outside for a short one tomorrow. Still taking baby steps with easing back into the running.
FWIW, check your 2nd 85% numbers back through the ages. Wonder what you'll find? My reality is exactly what you describe. It starts out hard, then something kicks in and I always feel much better than the first and the watts are always higher than the initial one too. Invigorating that second one.
After two weeks in the pain cave i decided that I didnt know squat when I did my original test and needed to redo my testing now instead of waiting 6 more weeks. ( when i did the first test I think I was lacking the mental toughness and knowledge to do the test correctly). So to make a long story short I re did the test today and went from an average of 182 watts to a Norm Power of 209 watts.... So Good news I am over 200 watts!!! Guess I already owe some starbucks.
So i guess i need to update my intervals and will now truly know what a PAIN cave is...
Had a good one this morning. My FT test was definitely conservative. Managed a TSS > 100 and an IF of 0.924. Like others, my 2nd 15' 85% interval was stronger than the first. Averaged well over 90% of FT. Feeling it a little this evening... Hard for me to stay hydrated this time of year, too.
Biked 48 miles OUTSIDE this morning, 47 degrees but warmed up to mid 50's by end of ride. wore new IMLP jacket while other GF wore IMCDA jacket!! and did RR with GF doing IMCOZ with my DH and Dew43 (IM +). Handy dandy hunting foot warmers underneath toe covers kept my feet from freezing! finally figured out the leg warmers after stopping .5 mile into trip to readjust and shimmy them up into the blue shorts, while GF fiddled with her HR monitor and both of us laughing! then Good to Go and no more silly stopping until the turn around when I had to stop shortly and take off arm warmers! and those annoying long gloves make getting into back pockets to get out food troublesome! Peanut butter slathered on whole wheat tortillas and then cut, or I had mini cliff Bars, really must order some more Carbo Pro though! so much easier! Attempted to unzip jacket with clumsy gloves and actually this whole winter riding with gear on just takes some getting used to! a few pickup trucks passed us and honked loudly and I don't think too friendly either! but we just waved and pretended that they were trying to be nice!! really... had a few little dogs come out of their yard but we all yelled at them and no problems! and then when DEW43 stopped for a pitstop it sure was fun for us gals to calculate how many minutes til he would be back with group since he is so fast! hmmm... we were a few minutes off... tempting to pick up the speed!!! and mess with him... but our GF was doing a steady RR! lol. my DH was wearing bright neon yellow so we put him as the caboose so we wouldn't get run over! Some of the potholes have been fixed on the route but for some reason a whole pail of corn was dumped on the side of the road in the shoulder, interesting what you see on the road!! CORN? kernels and kernels. and phewweeeee, stinky road kill. not sure what the animal was either. yucko. had some headwind too, of course for this time of year, but not too terribly bad. we all teased each other and laughed and all of us doing IMWI next year so good thing we like each other! Got home and rushed into the shower and made it in time for daughter's first gymnastics meet and with only some choc milk in my gullet, realized halfway into that I needed some calories or some caffeine or something as meet went on for 2:15!! hours that is. girls everywhere, skinny girls doing all sorts of acrobatics, wow I was impressed.... got home, housework, and then cleaned and oiled TWO bikes, mt and tri! outside in glorious sunshine. even got the cleats with some oil, basically I dobbed on wherever I saw a bolt or other! Tri bike looks nice and shiny and black with a SILVER chain, per EN code. smile....
and now the rest of you can feel "comfortable" adding in more details about your bike ride besides the #s!! or y'all are gonna get burned out!! smile. m
After two weeks in the pain cave i decided that I didnt know squat when I did my original test and needed to redo my testing now instead of waiting 6 more weeks. ( when i did the first test I think I was lacking the mental toughness and knowledge to do the test correctly). So to make a long story short I re did the test today and went from an average of 182 watts to a Norm Power of 209 watts.... So Good news I am over 200 watts!!! Guess I already owe some starbucks.
So i guess i need to update my intervals and will now truly know what a PAIN cave is...
Philip,
Congrats! That's some improvement. Of course you now realize that all your new zones just became a whole lot harder. Look out for a tough week or two coming up!
Did the bike yesterday on the trainer with the following results:
Current FTP is 122
2 x 8 @ FTP= 139 (1.02); 90 (1.01)
2x15 @ 85%= 108 (1.01); 90 (1.02)
I found at least 6 power spikes in the first interval set! I am thinking that is why my FT intervals are so variable. Being new to power, I am beginning to see that I must be going out too hard on the first intervals, because I am unable to make the next interval goal and keep it consistent. So, my goal is to just make it consistent, yeah, like everyone else in the haus, right!!! Like the webinar stated, I need to learn to see the middle number of the watts. Oh and one more thing, I never used to sweat much during workouts and I am pleased to share that I am now drenched (rolling the r, anyone see Anne of Green Gables, the old grandma in the mansion; love the way she says drenched) after everyone bike session! Amazing......
I am not training with power right now but as I read all these great bike reports I can see the benefit. I did my sets on the trainer using HR. It is fairly easy to adjust my output (slack for a moment) but still maintain a HR of 160. I only imagine if I did this with power I would know right away that i was slacking and keep pushing myself harder.
Either way, yesterdays workout on the trainer was intense. Done with week 2 of the bike and feeling awesome!
Phillip, I had the same feeling about my test after I watched CoachP doing his test. It made me feel like I have been slacking all these years. My sessions are much more intense now than ever before.
This was my first time riding outside with power. I felt like I was going hard but also found my watts drifting lower from time to time. I guess I wasn't paying enough attention to the CPU as I should have. I am thinking that I just haven't gotten the whole "feel" of the proper exertion at certain levels. I guess that will come with time.
I'm a week behind everyone for now. Re-did my bike test yesterday, since I missed writing down crucial info. Here's what I got: BLTHR: 168, FTP: 170 w/kg: 1.9 No moolata to buy Power for now, so I'm training in zones. I have no idea if these numbers are good or not. Guess I'll find out in a few weeks when I see some improvement! You all sound like you are rocking! Kudos to all of you!
Comments
Solid bike this am....until the baby was no longer interested in watching my tire spin. Then he decided to do his morning ritual - - a quick pit stop between the bike and run. At least he did not try to get on the treadmill until I was done...
-Jo
It was a little messier than I like my workouts to be, but I got it done. First interval? There was a little blowing up. I realized it was because I hadn't properly negotiated Saturday mornings with my body. I have been in the habit of making them my lazy, "do- nothing" time. I get coffee. I eat scones. I read In Style and get pedicures. Body was not ready for this good life to end.
Seriously, during this interval, I told myself the only path to scone and coffee was through this interval. It worked. The second 8' was beautiful, was the rest of the ride. Hour and a half and done. There is still plenty of time for lazing.
Other lesson learned? It is was easier to hold HMP if you are on the way to the coffee shop.
Good riding, everyone!
Hopped on the trainer at 6:00 a.m.
Did 30 min WU, 2 X 10' (305, 312) then 3 X 21' 2' (all at 260w) = 135 minutes total Those last 2 Z3s were not fun! OMG the trainer sucks! Ran with my 8 yr old boy riding the bike afterwards. Glad to have that one behind me!
Waffle time now!!
Good luck tomorrow all!
Oof. definitely hit the snooze bar several times this am but finally got in gear and got it done.
2x10 as 205 for the first and 202 for the second (both above FTP but couldn't for the life of me hold it for the second). then added 45' @ .89 (177 watts).
Entire workout (177 watts):
Duration: 1:21:25
Work: 866 kJ
TSS: 115.2 (intensity factor 0.921)
Norm Power: 184
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 22.038 mi
Min Max Avg
Power: 0 285 177 watts
Cadence: 30 106 73 rpm
Speed: 2.8 19.9 16.3 mph
Pace 3:01 21:27 3:41 min/mi
Crank Torque: 0 364 205 lb-in
wow, felt strong this morning. both 10' intervals were 10 watts over my FTP, and the 2x15's felt pretty good. Maybe I'm starting to absorb some of this work!
Mike
This mornings ride with Matt Sullivan was awesome, Chicago Middle of Novenber & able to ride outside is wonderful.
int #1:
Duration: 9:44
Work: 138 kJ
TSS: 19.7 (intensity factor 1.102)
Norm Power: 239
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.085 mi
Min Max Avg
Power: 0 394 236 watts
Cadence: 36 104 74 rpm
Speed: 3.3 21.9 19.0 mph
Pace 2:44 18:13 3:10 min/mi
Crank Torque: 0 525 268 lb-in
int #2:
Duration: 10:00 (10:04)
Work: 145 kJ
TSS: 22.1 (intensity factor 1.152)
Norm Power: 250
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.213 mi
Min Max Avg
Power: 0 492 242 watts
Cadence: 37 106 72 rpm
Speed: 2.2 30.5 19.6 mph
Pace 1:58 26:49 3:04 min/mi
Crank Torque: 0 594 286 lb-in
Entire workout (174 watts):
Duration: 1:42:43 (1:45:51)
Work: 1073 kJ
TSS: 143.4 (intensity factor 0.915)
Norm Power: 199
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.115 mi
Min Max Avg
Power: 0 496 174 watts
Cadence: 30 186 73 rpm
Speed: 2.2 30.5 17.4 mph
Pace 1:58 26:49 3:27 min/mi
Crank Torque: 0 833 201 lb-in
I LOVE this whole Team thing!!! I got up, read FB and your posts and was fired up to do the Sat workout!! Have limited time and no sitter so Steve and I rode the trainers.
MY FT= 210W ( all last year I never thought I would see 200 anything and now holding it consistently, can I hear a cheer?!!! OH yah!!!
1:15 in IF of .88( 184)
2 x 10 @ FT 214 (1.02), 215(1.02)
2 x 15 @ 85% 185( .88), 187(.89)
Brick run of 15 minutes as MP( 7:40), HMP (7:22) in 7:38 for first mile and 7:02 second mile!!!! I felt GREAT
!!! That rest day yesterday did my body good!!
This entire workout smokes anything I did last year. I LOVE it!!! Insert picture of me doing the happy dance!!!
Thanks all for the team mojo!
Carrie
Caved! As in rocked the cave this morning! Gotta scoot, so analysis will wait, but I felt GOOOOOD today! Worked into the intervals and finsihed with a kick. 2 x 15' @ 85% actually felt invigorating. May it last.
Tom G--I SO know what you mean! I used yesterday to temper my enthusiasm. Even if it's only week 2, I've been a little too spicy on some of the workouts, and yesterday brought a glimmer "too much/too soon.". Took the rest day, and came back today feeling like a tiger!
Just got done the Sat workout. I have a couple questions after my numbers. My FTP 180 and the beginner workout:
2X8 @ FTP - 182 IF 1.01; 182 IF 1.01
2X15 80-85% - 148 IF 0.82; 151 IF 0.84
I had 13' remaining in the workout and did another 5' at 80-85 - 146 IF 0.81.
So my three questions what does everyone do with the extra time more 80-85%? Idid a 10'' WU and don't need any more than that even 5' will do for me. I was tired at the end and could not hold much more more work.
If you are really tired should I just end the workout at around 1 hour. I had all the prescribed intervals in by 1:02. Is riding at 60,80, 100 watts just a wasted effort?
This got me thinking for the future what if I can't hold a prescribed interval. Do I just take a break and pick up the interval. Say I could not make the last 2X15. Should I do 8' then (2') and finish with 5' or is this a case of shut it down and don't be stupid?
Thanks
Gordon
Done. In more ways than one, I might add.
Hit the 2x10's slightly above FT.
1st 15' @ 85% was nasty! Only managed 82%. Wanted to quit, hang it up, call it a day. Maybe just one 15' interval today.
2nd 15' @ 85% started out even worse. But, something happened and I started to feel stonger. Actually extended it a few minutes and hit 85% for almost 18'. Then I got the hell of the trainer.
No brick run as I'm a wuss and didn't want to run in the nor'easter. I'll add some fun stuff to tomorrow's run to make it up.
Nice work everyone!
Dave
Crushed the intervals today. I'm thinking my FTP could be higher already. (Is that possible?)
1st 10' @ 1.01IF, 2nd @ 1.05IF, then 15 min. interval in .88IF and 2nd in .90IF. Legs felt rediculous strong.
Also hit the run afterward but this did do me in. MP pace out in 6:44pace and HMP back in 6:25pace.
Gordon, in general, when a workout calls for a specific amount of work at Z3, then that's what I do, and call it a day. When it calls for FTP intervals and then "remainder of the workout accumulate as much time at Z3 as possible", I play it by ear.
If you're really tired and can only hold 60-80 watts, cool down and get off the bike. You're done. Congrats on a hard ride!
Coach Rich's typical suggestion on the "I can't hold the interval" question is that you've got two options. 1) hold slightly less power for the duration, or 2) go as long as you can at the prescribed power, and then cut it short. Most of us find that option #1 is a lot harder than it sounds.
Mike
Oh JC that just sucks!
Hit the Computrainer for today's ride. Times like today where having it and throwing it on ERG mode are helpfull. 2x8' @ 102%. Then hit the 2x15's at 85%. First one was tough. Last 2' had to really dig. 2nd 15' was a different story. Similar to Dave the 2nd one started out tough but I seemed to find some reserve in the legs and actually finished strong. Took 1h 2min in the saddle to get the work done. Considered putting in a little more at 80% just to get 1h 15' in but then I figured the work was done and no need to spend any more time than necessary on the trainer right now. No run off the bike. Wanted another day off of running so I can head outside for a short one tomorrow. Still taking baby steps with easing back into the running.
FWIW, check your 2nd 85% numbers back through the ages. Wonder what you'll find? My reality is exactly what you describe. It starts out hard, then something kicks in and I always feel much better than the first and the watts are always higher than the initial one too. Invigorating that second one.
So i guess i need to update my intervals and will now truly know what a PAIN cave is...
Had a good one this morning. My FT test was definitely conservative. Managed a TSS > 100 and an IF of 0.924. Like others, my 2nd 15' 85% interval was stronger than the first. Averaged well over 90% of FT. Feeling it a little this evening... Hard for me to stay hydrated this time of year, too.
and now the rest of you can feel "comfortable" adding in more details about your bike ride besides the #s!! or y'all are gonna get burned out!! smile. m
Philip,
Congrats! That's some improvement. Of course you now realize that all your new zones just became a whole lot harder. Look out for a tough week or two coming up!
tom
Current FTP is 122
2 x 8 @ FTP= 139 (1.02); 90 (1.01)
2x15 @ 85%= 108 (1.01); 90 (1.02)
I found at least 6 power spikes in the first interval set! I am thinking that is why my FT intervals are so variable. Being new to power, I am beginning to see that I must be going out too hard on the first intervals, because I am unable to make the next interval goal and keep it consistent. So, my goal is to just make it consistent, yeah, like everyone else in the haus, right!!! Like the webinar stated, I need to learn to see the middle number of the watts. Oh and one more thing, I never used to sweat much during workouts and I am pleased to share that I am now drenched (rolling the r, anyone see Anne of Green Gables, the old grandma in the mansion; love the way she says drenched) after everyone bike session! Amazing......
Yeah, My pain cave just got a lot more painful!
But that should only make me stronger!
Either way, yesterdays workout on the trainer was intense. Done with week 2 of the bike and feeling awesome!
Phillip, I had the same feeling about my test after I watched CoachP doing his test. It made me feel like I have been slacking all these years. My sessions are much more intense now than ever before.
I havent seen that video... is it still up somewhere? It might be even more motivation for the new intervals i just set myself up for haha
You can view the full video here: http://www.10hoursaweek.com/wordpress/?p=398
FTP = 223
2 x 8' @ FTP = 248 & 245
2 x 15' @ 85% = 215 & 211
20' brick
10' @ 8:00
10 @ 7:49
This was my first time riding outside with power. I felt like I was going hard but also found my watts drifting lower from time to time. I guess I wasn't paying enough attention to the CPU as I should have. I am thinking that I just haven't gotten the whole "feel" of the proper exertion at certain levels. I guess that will come with time.
No moolata to buy Power for now, so I'm training in zones. I have no idea if these numbers are good or not. Guess I'll find out in a few weeks when I see some improvement!
You all sound like you are rocking! Kudos to all of you!