Thurs week 2
I had a lot of trouble getting motivated to get up early and do the workout today. Thursday always seems the hardest morning. I was only able to hit 108% on the 5' intervals with the limit being just no more power in the legs at the end of the set.
Perhaps a recovery day will help my old legs prep for Saturday. I'm starting to think ahead about being away from a powermeter for 9 days when I'm at a conference in Florida in a week. A little worried about how well I can match the Tues/Thur/Sat workouts on a recumbent bike in a fitness room at a hotel. I certainly am familiar with the required intensity and I'll do my best to use heart rate to cross check that.
Have a great day!
John
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110% is 238 for me
#1 - 239
#2 - 240
#3 - 238
And it's official, 85% feels like cake after all of thes vo2 workouts. I sure hope that continues all season.
As Tony the Tiger says....the rest day will feel GRRRRREAT.
struggled today.
216 watts for the 3x5' which is just north of 105%. just couldn't hold the 110% for much aside from the 3x1' z5 warm ups.
added 12' at 85% (agree. totally cake to sit on that these days which is awesome!) and cool down
Felt really good today. Usually not a good feeling day for me coming off tuesday bike and wed. run but this felt like no trouble at all. Hit all the numbers spot on and was at .91 for the hour.
I think the legs are really absorbing all the high intense stuff well and the FTP numbers are starting to feel like zone 3 and zone 3 feels like a wu or cd.
Even went ahead and did an easy run of 4 miles after since I skipped the run Tuesday.
Leg were alittle tired during w/u and 1' pickups but hit numbers (wouldn't have wanted to do much more)
FTT 250w
#1: 273w
#2: 281w
#3: 281w
Overall ave was about 111%
My workout was different then usual ... the first 5' interval was the hardest, then the legs woke up and the other two were still tough but not as bad as the first. During the first I thought there was very little chance I would get all three done.
The other interesting thing was I really struggled with the 85% which has been the easiest part for me all OS. Guess I should have kept my mouth shut about how the 85% was easy.
The best part ...I did manage to get a 30 minute run in at my EP and it actually felt like my EP used to feel...easy :-)
Interesting similarities. I also had a tough time getting going, but then felt good. Got all 3 done at 110%, and never felt totally crushed doing it (it was work, just not like Tuesday). 85% felt OK, but my brain was out to lunch, so it took a lot of focus.
No run this am, as I had to get to a meeting. Might do a short one tonight.
Glad to hear you're back on the horse, Mancona!
Mike
Noon time trainer ride for me. Hardest part is: my CompuTrainer is fritzing. It will randomly quit, crash Windows, and/or produce variable readings. I'll be taking it back to them in Seatle in one week; for now, I can get the work done, but producing a report is problematic. Did 3 x 4' @ 210 with 4' rest intervals @ 120 in manual ergo mode, and when I stopped the program at that point, just as I saved the report, the system crashed. During the 15 min @ 170, I got a couple of minutes of wonky wattage, then was able to finish and save a report showing avg power of 164. No crash. I feel normally tired after, and will not do the brick, but will run this PM for 35 minutes
@ Al - Ran part of LA Marathon course with guy who set IMCDA Course record in your age group in '08 and he remembered you telling him at Oceanside in '09 that you were gonna beat it and did! Great guy! Small world.
Crushed this workout. Not sure why but all cylinders were firing. 257 is 110% for me and I was 258, 258, 260 on the 5' intervals. Was under the garage door just watching it pour! The 15' at 85% even felt rather comfortable. Does this really work??
Bryan - Here's how I see it. I'm a skier for 40+ years. If I'm ever feeling tentative or lacking courage on the slopes, I go find the steepest, gnarliest, bumpiest, crappiest snow, and just try to get down. Then I go back to where I was feeling not so competent, and I'm convinced I'm a superstar. IMO, some of it may be in stronger legs, but most of it is in a reset of "hard" and "easy" in the brain. I think a week is a little brief to have any actual significant physiological change.
110% for me is about 278 but my 3 sets came out to be: 271, 265 and 260.
I do notice that after the first set my watts started to fluctuate more then before, so it was hard figuring out about where I am.
I think I need to try and be more focused next week.
Did a 20 min WU maybe a bit too hard (hind sight is a wonderful thing). I had a sense today was going to be rough. The snap was not in the legs, they wanted a lower cadence that I do well with for FTP levels and above. I the hit the 3X intervals. The first one was right at 110%. The second 107%, 3rd 107%.
What the numbers don’t show is I had to hit pause on the CT for 15 sec on the second and the 3rd intervals. My cadence went from my target 93-98 level to 90 then 70 then 60 – just fell out the bottom! So I hit pause, spun for 15 sec on no load. Hit the start button on the CT and finished the interval. The resulting 107% watts is what WKO+ show from the power tap file including the 15 sec down time. In review of the WKO file, I now realize the obvious; the CT still makes you do the complete 5 min interval. Pause is just that, pause. No escape from the fun.
Did some 85% to get to 50 min and IF .92 and said DONE. I put on the running shoes and did a 20 min brick at Z1-Z2 , after the first 5 min the legs felt ok again.
Yes a recovery day tomorrow.
Matt
Felt like i was firing too during this workout too. Did all three at 110% and then 13 minutes at 85%. Maybe took a little more than a few minutes rest between the tour. Watching the TDU during the hard intervals def made it easier!
111%
109.5%
106.4%
And like Tuesday’s session I did manage to get my mojo back during the 10 x 30/30s and even pick up the wattage numbers in the latter intervals.
And like others, the 85% sessions almost seem like an easy cool down.
I felt hammered on Thurs workout. Haven't downloaded it yet but everything outside of the rest intervals, recovery intervals and the 85% for 15' felt like a needed a gun to my head. I really had to work on exhaling fast and hard to blow the CO2 off as my legs were just building up acid/pain more than every. I even had an extra day of rest as I did the workout Friday morning due to my stepson's father (my wife's ex) had a massive stroke Tues morning. It's been crazy.
So, I'm thinking the added emotional stress and I ran too fast on Weds are the causes of my legs just suffering big time. I over reached on the run Weds during intervals as the weather was so bad I just wanted to be home and quite frankly it is hard to judge effort when you are fighting gusts of wind.
You guys rock. Keep up the work.
Vince
106%
103%
108%
but then only half the prescribed time at 85%
toni...you and I were in the same boat today. Tomorrow is a new one...keep your chin up.
Vince
Sat AM is my first 10K race in a couple of years; been doing 42:xx since my first one in 2003, hope to keep up the string.
Good work, all! I don't want to sound like a dope dealer, but caffeine (lots) really helps me with early AM hammer sessions. Some of my best rides have been after a triple or quad espresso, then hit the bike 30' later.
As you know, we've really got you on the edge in this clinic and every little bit helps.
I cut WAY back on caffeine except around workouts. More is better!
Vince