Jan OS Week 3 Workout Thread
OK John, since I'm not running OR biking, I hope you don't mind that I just created one basic "workout" thread. Anything from swimming, biking, running, water running, yoga, pilates, whatever is allowed 
. We can create a seperate "social" thread for the fun stuff (Marianne? 
I went to the pool today for some swimming and about half way through was pleasently surprised to be joined by 2 other ladies in my local tri group. I really hope they show up again in the future- they are stronger swimmers and I could learn a lot from them! My lats were killing me in the pool because of the assisted pull-ups I attempted over the weekend. But that was a good thing because it helped me focus on pulling using the lats and not my shoulders.
I know it's a rest day for everyone else. Hope you all are enjoying it!!!
Comments
Nemo,
I hit my YMCA Pool today too. Day off of work so had to do some type of work out.....otherwise I would finish those cookies in the cookie jar in no time flat....this way they will at least last till after dinner! I did the position progressiona and just took it easy. The YMCA and the pool were packed!! I did order that lap counter thing you were talking about....I guess I just need more toys. I do plan on adding some swims in on Monday and Friday. I am doing a sprint in March and will need a little time in the pool.
Working again today, I did plan on doing some yoga type stretching later. Happy MLK day to all! I was in Belize exactly a year ago this week, this is how it looked off my balcony
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Unfortunately, my week 3 workouts are going to be pretty much slim to nothing. I got outside for the first time in over 2 months on Saturday and did a group ride through Great Falls. Roads were a little treacherous due to grit, melting snow, and still some ice left. Made it 500 yards from end of 2:30 ride and bit it on a patch of ice
. Landed on L hip and shoulder and nailed them both pretty good. Went to doc today for shoulder. He's thinking I just subluxed it, but could be possible tear, so taking it one day at a time.
Injuries suck as we all know...what makes this more disappointing as I wasn't running at all due to injury, but my biking and swimming were going very well. Now, I feel like I'm going backwards. However, I know it's all perspective and probably in a week or 2 I'll be fine. Just a reminder to all of you to take it easy out there and sometimes staying inside isn't all so bad...there's no sand or ice
Happy training!!
Melanie
@melanie, that sucks but better to get the crashes out of your sytem before IMFL, you got a lot of time.
@Melanie at least you have a much better injury story than it hurts from playing video games! My story doesn't sound nearly as good.
Melanie- sorry to hear about your wipeout. Hope you are feeling better soon
@melanie: Ditto on eveyone's sentiments. Your experience supports my general rule of no road riding until the heavy rains clear the salt and grit, and no riding below 45 degrees (I'm a wuss!!)
Feeling pretty solid after my self-induced (non-OS) FTP test yesterday. Mojo is rising, and I'm lookng forward (kindof) to the trainer intervals tomorrow ... I may feel differently when I add the 14 watts to my interval target calculations!!.
Thanks for the support everyone...will live vicariously through you all for a couple of weeks.
Nemo, I can't bike as the hip has a huge knot on it that is a possible stress fracture. They did XRAY and it showed bone fragments "floating" in there. However, good news is it looked like old injury so I just need to rest it for awhile and see what happens.
Marianne, I admire your positve attitude and your energy...if only I could get half of what you get accomplished in a day I'd be thrilled!!
People's numbers are impressive given it's only our third week...keep it coming and stay upright!!
Melanie
OK, I started the social thread. Opted for another 50 mile run this year.
Woohoo!
In a Marrianne kinda mood. Video day. I love her vids.
THAT HURT! Tried to do 3 x 10 on the trainer and failed miserably. Videos tell the story. Most are short. Upside is I had a great run trying to beat the rain. Got drenched. Enjoy.
Do a little dance
Let's get started
Being humbled
"WORK WORKS, baby!"
This is for you January OS
@Melanie - Sorry to hear about the accident and here's to a fast recovery...
@John - Nice videos of the workout. You were channelling had the tunes going and got some work in that's a step forward.
I'll be back with a brick workout to report tomorrow.
Gordon
@ John- Cool video's of your workout. Like your music selection. You need a fan , baby !! ; ) I'm going to do the 3x10 in about 30min and will chanelled your MOJO !!
This week starts today for me with the 3x10. I will work on focus this week and try to break down the interval mentally. I'm thinking of adding key works to my workout mat under bike when i'm crunched down and working it..words like FOCUS, STENGHT, WORK. Any other words you guys use for intervals ? Also this week i will figure out how to post pics !!! I took my day "off" yesterday and went snowboarding with my boys at our local mountain. Wednesday i have a 5k snowshoe race which i will used as my run interval of the day. Making the most of this weather helps survived winter. Though i'm French-Canadian so Rochester,NY weather is no biggie..I am looking forward to get off the trainer in the spring, that is for sure !!
Have all a good 3rd week training JAN OS peeps !!!!
Nathalie
@John - You're hilarious dude. Thanks for putting your humbling effort out there and giving us some good entertainment.
I hit the cave this morning for my 2x12'. Toughest trainer workout for me so far this OS. Took a lot of mental strength to hold the effort but I was happy with my effort in the end. My wife got a new road bike (her 1st) last week for her birthday and entered the cave this morning with me for the first time. About 5' into my 2nd FTP interval I look over at her and she has this look of disugust on her face as she's watching me - sort of like when you come up on a dead animal laying in the road with guts strewn all over. That look motivated me to put in a solid final 7'!
12' @ FTP:
Duration: 12:03
Work: 203 kJ
TSS: 21.6 (intensity factor 1.037)
Norm Power: 281
VI: 1
Distance: 4.433 mi
Min Max Avg
Power: 213 335 281 watts
Heart Rate: 98 170 157 bpm
Cadence: 68 104 91 rpm
Speed: 17.8 23.2 22.0 mph
3:06 Rest
Duration: 12:05
Work: 203 kJ
TSS: 21.7 (intensity factor 1.037)
Norm Power: 281
VI: 1
Distance: 4.525 mi
Min Max Avg
Power: 169 342 281 watts
Heart Rate: 117 179 169 bpm
Cadence: 70 129 93 rpm
Speed: 19 23.7 22.4 mph
Entire workout (203 watts):
Duration: 1:01:01
Work: 745 kJ
TSS: 78.4 (intensity factor 0.878)
Norm Power: 238
VI: 1.17
Distance: 19.088 mi
Min Max Avg
Power: 0 342 203 watts
Heart Rate: 49 179 146 bpm
Cadence: 62 166 88 rpm
Speed: 3 23.7 18.8 mph
I did 2x4' + 2x8' intervals on my water run this morning and I was channeling all of you too!!! I kept thinking I have to stay strong and make these intervals work so when I can run again I can rejoin you all in the fun.
Have a great day everyone! It's gonna be a pretty day for a ride down here in the south- hope some of you get a chance to enjoy the outdoors!
10' @ z4:
Duration: 10:01
Work: 135 kJ
TSS: 16.9 (intensity factor 1.008)
Norm Power: 227
VI: 1
Pw:HR: 9.29%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Min Max Avg
Power: 172 359 226 watts
Heart Rate: 136 161 156 bpm
Cadence: 82 99 93 rpm
Altitude: 190 211 199 ft
Crank Torque: 169 312 204 lb-in
2:00 Rest
Duration: 10:00
Work: 139 kJ
TSS: 17.7 (intensity factor 1.029)
Norm Power: 232
VI: 1
Pw:HR: -0.79%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Min Max Avg
Power: 156 338 232 watts
Heart Rate: 148 167 160 bpm
Cadence: 78 98 90 rpm
Altitude: 167 202 189 ft
Crank Torque: 158 336 218 lb-in
2:00 Rest
Duration: 10:00
Work: 150 kJ
TSS: 20.6 (intensity factor 1.112)
Norm Power: 250
VI: 1
Pw:HR: 0.84%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 12 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 152 430 251 watts
Heart Rate: 144 175 166 bpm
Cadence: 75 115 92 rpm
Altitude: 179 197 190 ft
Crank Torque: 155 327 230 lb-in
Awesome ride today! Much better than Sundays ride when I drank too much coffee, not enough water. Today I flipped it. One large cup ( which I do before races) and a bunch of water. I do workouts on CT, don't know how to break down to laps, but my overall IF for whole workout was .965.
One of my goals for workout was to keep cadence up, which I did. Also need to work on staying aero for longer. Maybe getting a new saddle for that to happen
May try Cobb Vflow.
Chiro/ART guy is happy with how things are coming along. Those hamstring tendons causing my knee tendonitis bursitis are" not as taut" and the area on my thoracic spine is loosening up- crackcrackcrack
Still need to hit the pool for my pool run and some swim drills
WorkWorks. happy training everyone
Great videos John
Good job everyone. And Jorge, I love your sig line.
Still storming in NorCal so met Tom Glynn at the club this morning for a dreadmill session. Amazing how many New Years resolution folks are there. Hard to get a dreadmill. But they will all go away around Valentines Day.
Did 6 x 1/2 mile repeats @ :40 slower than my old TP from November. I think this is my new TP now cuz the last two were a struggle. But I got them done. One more "win" to check off. Building that momentum.
Who's next to report in?
And where is Al?
Power-Tap #1:
Duration: 12:12
Work: 217 kJ
TSS: 21.5 (intensity factor 1.027)
Norm Power: 298
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.569 mi
Min Max Avg
Power: 0 384 296 watts
Cadence: 85 127 96 rpm
Speed: 23.8 35 32.2 mph
Pace 1:43 2:31 1:52 min/mi
Crank Torque: 0 353 261 lb-in
Power-Tap #2:
Duration: 1:59 (2:16)
Work: 13 kJ
TSS: 0.5 (intensity factor 0.402)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.633 mi
Min Max Avg
Power: 0 314 106 watts
Cadence: 34 166 88 rpm
Speed: 2.2 27.9 20.9 mph
Pace 2:09 26:49 2:52 min/mi
Crank Torque: 0 390 102 lb-in
Power-Tap #3:
Duration: 12:02
Work: 217 kJ
TSS: 21.6 (intensity factor 1.038)
Norm Power: 301
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.239 mi
Min Max Avg
Power: 211 392 301 watts
Cadence: 78 131 93 rpm
Speed: 26.3 33.8 31.1 mph
Pace 1:47 2:17 1:56 min/mi
Crank Torque: 172 404 274 lb-in
Dan G IS the TOWER OF POWER! Those are some serious stats. We West Coasters are finally getting a little winter weather. Funny how people in SoCal just shut down everything they are doing when it rains more than 1". "STORM WATCH 2010 - HOW YOUR FAMILY COULD DIE. NEXT AT 6PM."
I'm amazed at how quickly my endurance and power is returning. I still have no run mojo but I'm loving my bike again.
Set 1: 12' FTP:
Duration: 12:00
Work: 185 kJ
TSS: 21.2 (intensity factor 1.029)
Norm Power: 257
VI: 1
Pw:HR: 4.55%
Pa:HR: 5.05%
Distance: 4.148 mi
Min Max Avg
Power: 129 270 257 watts
Heart Rate: 138 169 160 bpm
Cadence: 77 97 95 rpm
Speed: 12.6 21.7 20.7 mph
Pace 2:46 4:47 2:54 min/mi
Set 2: 12' FTP:
Duration: 12:05
Work: 194 kJ
TSS: 23.3 (intensity factor 1.076)
Norm Power: 269
VI: 1
Pw:HR: 4.33%
Pa:HR: 4.23%
Distance: 4.282 mi
Min Max Avg
Power: 52 305 268 watts
Heart Rate: 140 173 166 bpm
Cadence: 59 91 86 rpm
Speed: 9.9 23.4 21.3 mph
Pace 2:34 6:04 2:49 min/mi
Entire workout (221 watts):
Duration: 1:00:40
Work: 806 kJ
TSS: 87.9 (intensity factor 0.933)
Norm Power: 233
VI: 1.05
Pw:HR: 3.72%
Pa:HR: 7.92%
Distance: 19.421 mi
Min Max Avg
Power: 0 305 221 watts
Heart Rate: 0 189 148 bpm
Cadence: 49 122 89 rpm
Speed: 0 23.4 19.2 mph
Pace 2:34 0:00 3:07 min/mi
Had a rough day at work but John's videos gave me some energy so hit the trainer that I neglected this am before work. Felt pretty good, hopefully something to build on!
Power-Tap #1:
Duration: 12:01
Work: 148 kJ
TSS: 19.7 (intensity factor 0.991)
Norm Power: 205
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.905 mi
Min Max Avg
Power: 160 265 205 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 72 92 79 rpm
Speed: 18.1 20.5 19.4 mph
Pace 2:56 3:19 3:05 min/mi
Crank Torque: 174 276 219 lb-in
Power-Tap #2:
Duration: 2:59
Work: 25 kJ
TSS: 2.4 (intensity factor 0.691)
Norm Power: n/a
VI: n/a
Pw:HR: -28.83%
Pa:HR: -9.38%
Distance: 0.819 mi
Min Max Avg
Power: 0 192 139 watts
Heart Rate: 107 112 110 bpm
Cadence: 40 79 67 rpm
Speed: 11.6 19 16.4 mph
Pace 3:09 5:10 3:39 min/mi
Crank Torque: 0 250 174 lb-in
Power-Tap #3:
Duration: 12:02
Work: 156 kJ
TSS: 22.2 (intensity factor 1.052)
Norm Power: 218
VI: 1.01
Pw:HR: 0.89%
Pa:HR: 2.94%
Distance: 3.966 mi
Min Max Avg
Power: 153 291 217 watts
Heart Rate: 110 143 134 bpm
Cadence: 70 84 76 rpm
Speed: 17.9 21.6 19.7 mph
Pace 2:46 3:21 3:02 min/mi
Crank Torque: 174 325 241 lb-in
Power-Tap #4:
Duration: 17:54
Work: 165 kJ
TSS: 17.6 (intensity factor 0.768)
Norm Power: 159
VI: 1.03
Pw:HR: 2%
Pa:HR: -1.17%
Distance: 5.079 mi
Min Max Avg
Power: 0 215 154 watts
Heart Rate: 102 141 120 bpm
Cadence: 37 98 73 rpm
Speed: 6.2 19 17.2 mph
Pace 3:09 9:39 3:30 min/mi
Crank Torque: 0 300 176 lb-in
Entire workout (178 watts):
Duration: 55:04 (55:26)
Work: 590 kJ
TSS: 75.1 (intensity factor 0.905)
Norm Power: 187
VI: 1.05
Pw:HR: 14.01%
Pa:HR: 12.76%
Distance: 16.625 mi
Min Max Avg
Power: 0 291 178 watts
Heart Rate: 84 143 122 bpm
Cadence: 35 98 74 rpm
Speed: 2.9 21.6 18.2 mph
Pace 2:46 20:33 3:18 min/mi
Crank Torque: 0 325 202 lb-in
I did skip the brick run gotta do a little paperwork before going back to work!! I am hoping to find the MOJO to get up in the am and get the run done prior to going to work.
Had a good session today some 30/30's and 20'at EP with strides. The run felt much better than the last brick but my pacing still needs work. I guess that's what I get for running on a treadmill twice a week and outside twice with the bricks.
Gordon
Nice job everyone!!
Jim and Dan - I have Watt Envy!
Here's my 2 x 12(3) Pretty satisfied after the bonus FTP test Saturday!
First 12’ 95 – 100%:
@John, I loved the vid's.......that made me laugh. I enjoy watching someone other then myself suffer like I do.
@Jim, we just recently purchased a bike for my fiancé and this is the first time she has joined me in the pain cave. I too have received the look of disgust like "what the heck are you doing”. Especially when I have about 3min left in the 2nd set and I’m groaning and yelling at myself to hold the pace. She has got a whole new look at how hard we work in Da Haus in the past 2 weeks with me in the pain cave.
Keep up the good work guys....I was able to hold 210 and 214 for my 2x12 today and I tested at 193 2 weeks ago so I feel like my legs are coming back pretty strong.
-Chad
Somehow found the MOJO to get up an hour early and bust out my tempo run 1 mile at TP x 3. Did a short warm up and ran 1 mile loops of my neighborhood. 6:51, 5:59 and 6:59. Actually a bit faster then my TP of 7:12 but I did not do much Z3. Hope everybody has a good day.
Mel I hope you are healing up fine. Sending you some positive vibes
R
Ouch! Sorry to hear the news, hopefully the healing gods will be kind to you this year!
Hope you recover quickly and are able to get back on the pavement.
Steve
Ralph gave me the mojo to knock out the 3 x 1 mile TP repeats this AM. Based on first vDOT test, TP = 7:12 (look at Ralph's post from today to see the source of my motivation!!) For reference, RTHR is 178
Mile 1: 6:40 (HRmax: 175)
Mile 2: 6:37 (HRmax: 177)
Mile 3: 6:35 (HR max 181)
QUESTION: I'm guessing that it is OK (encouraged?) to go faster than TP for these, if you choose, right? (Since we added training by pace, I've always shot to come in under the target for interval runs ...)