@Al - great job on the 10K. It's always hard to change our habits the OS is definitely working for me but I just came off the couch.
@Nemo - That is definitely looking out for your fellow swimmers. I'd agree an earlier breakfast is in order next time.
@John - That is a good sign. I know my IM is a ways away so on hard bikes I just focus on Richter pass or the yellow lake climb for IMC. On the runs I'm just glad to be running even on a treadmill.
As for my workout today 3X1/2 (5:15's for all 3) and 1X1 @ 10:29. Everythings feeling good but I have to remind myself not to push to much so that the lower body adjusts to the pounding.
Hey Jan OS Crew - Great reading all the trials and tribulations of the group!
@John - That's just mean sharing your weather. I hate my pain cave! May need to channel some of that jealousy into my trainer ride tomorrow.
@Dan - Hope you enjoyed your rest day Friday, Farrah didn't look too impressed in the pain cave this morning , although the visuals remind me we're all suffering!
Was a balmy 35 here this morning (John ), so my group run on the Cary March Madness course was nice. 10 miles (not following the plan for long group run opportunities!) at 8:01 average pace on the very hilly course. Back to the OS discipline tomorrow on the drainer!!
At minute 52 of the run and out of nowhere I started visualizing the finishers shoot at IM SG. A good sign.
John,
Nothing gets my heart pumping more during a workout than visualizing an IM finish line. All by myself, deep in the woods, running along with my arms in the air like an idiot, grinning in visualized finish line exultation. You're not alone.
Bike felt pretty good today, I was able to hit my numbers and then a little. I had a tough last nine days at work 3x48 hr shifts with 24 hrs off. It was pretty brutal, I figured recovery might be a little messed up things are good though. There is definitely something to this accountability thing as I found out earlier in the week. Power-Tap #1: Duration: 12:05 Work: 213 kJ TSS: 20.7 (intensity factor 1.013) Norm Power: 294 VI: 1 Pw:HR: n/a Pa:HR: n/a Distance: 6.247 mi Min Max Avg Power: 202 389 294 watts Cadence: 82 144 94 rpm Speed: 26.3 33.7 31.0 mph Pace 1:47 2:17 1:56 min/mi Crank Torque: 157 382 267 lb-in Power-Tap #3: Duration: 12:02 Work: 210 kJ TSS: 20.2 (intensity factor 1.005) Norm Power: 291 VI: 1 Pw:HR: n/a Pa:HR: n/a Distance: 6.025 mi Min Max Avg Power: 171 388 291 watts Cadence: 75 127 91 rpm Speed: 25.7 34.2 30.0 mph Pace 1:45 2:20 2:00 min/mi Crank Torque: 121 408 271 lb-in
Yeah..!!!! IT's sunday and all workouts are done !! It took lots of will power to get out of bed and do my run workout today but I did it. I work late night and i'm working today in a bit so needed to get r done early. Man, it feels good when it's done ! I would have been miserable all dayif I would have put this on the back burner or "i'll do it tomorrow on my rest day" ..It helps a lot to have this group !! Accountability is a great motivator.
My run today was the intermediate 2x .5 mile and 2x 1 mile@ zone 4. Rest at zone3 for 60. I run at the Y on the track with my garmin and foot pod. It seem's "easier" to maintain my pace there..I hope that it transfer's well outside or on my next test. Yesterday's bike was good. It's amazing that zone 3 even though easier obviously than zone 4 still needs focus. If I drift off at all I fall off the zone 3 prettry easily. I just feel time stays still in that zone. I don't know why ...??
@John - Looks like we finally got a bit of a break from the weather, hope you're out riding! I have no idea what the finish lines for Wildflower or IMCdA look like so I keep imagining finish lines and mile markers from previous races, great stuff!
@Bill - I'm sure there has been more than one person wondering "who is that guy giving a fist pump to? What a weirdo!" as I'm finishing up my run.
@Nathalie - "Yeah..!!!! IT's sunday and all workouts are done !! It took lots of will power to get out of bed and do my run workout today but I did it. I work late night and i'm working today in a bit so needed to get r done early. Man, it feels good when it's done ! I would have been miserable all dayif I would have put this on the back burner or "i'll do it tomorrow on my rest day" ..It helps a lot to have this group !! Accountability is a great motivator. " <----- I could not agree more! <br /> Today's run stats: Lap 2 (0:03:46.53): Duration: 3:48 Work: n/a rTSS: 6.7 (1.012) NGP: 7:26 (216.6 m/min) VI: n/a Pw:HR: n/a Pa:HR: 5.01% Distance: 0.5 mi Elevation Gain: 10 ft Elevation Loss: 0 ft Grade: 0.5 % (12 ft) Min Max Avg Heart Rate: 154 173 169 bpm Speed: 5.5 8.9 7.8 mph Pace 6:45 10:58 7:40 min/mi Altitude: 71 90 83 ft
Lap 4 (0:03:46.22): Duration: 3:46 Work: n/a rTSS: 6.5 (0.997) NGP: 7:32 (213.5 m/min) VI: n/a Pw:HR: n/a Pa:HR: 1.03% Distance: 0.499 mi Elevation Gain: 0 ft Elevation Loss: 0 ft Grade: -0.1 % (-4 ft) Min Max Avg Heart Rate: 161 173 170 bpm Speed: 6 8.5 7.9 mph Pace 7:03 9:57 7:37 min/mi Altitude: 72 79 76 ft
Lap 6 (0:07:37.32): Duration: 7:38 Work: n/a rTSS: 13 (0.989) NGP: 7:36 (211.8 m/min) VI: n/a Pw:HR: n/a Pa:HR: -1.12% Distance: 1 mi Elevation Gain: 0 ft Elevation Loss: 0 ft Grade: 0.0 % (0 ft) Min Max Avg Heart Rate: 151 176 171 bpm Speed: 0 8.5 7.8 mph Pace 7:03 0:00 7:43 min/mi Altitude: 70 79 74 ft
Lap 8 (0:07:28.09): Duration: 7:28 Work: n/a rTSS: 13.1 (1.002) NGP: 7:30 (214.6 m/min) VI: n/a Pw:HR: n/a Pa:HR: 1.99% Distance: 1.001 mi Elevation Gain: 11 ft Elevation Loss: 10 ft Grade: -0.1 % (-4 ft) Min Max Avg Heart Rate: 158 178 174 bpm Speed: 6.4 9.2 8.0 mph Pace 6:31 9:22 7:30 min/mi Altitude: 71 88 82 ft
Sunday, my work is done. Good run treadmill at fire station. 1.0 incline this treadmill always feels hard. I don't like it as much as some of the others I use.
Lap #1 (Run): Duration: 6:57 Work: n/a rTSS: 9.6 (0.894) NGP: 6:53 (234.0 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.992 mi Min Max Avg Cadence: 76 87 83 rpm Speed: 5:07 8:56 6:54 min/mi
Lap #2 (Run): Duration: 2:49 Work: n/a rTSS: 4.5 (0.962) NGP: 6:24 (251.6 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.443 mi Min Max Avg Cadence: 82 85 83 rpm Speed: 4:23 8:56 6:19 min/mi
Lap #3 (Run): Duration: 6:01 Work: n/a rTSS: 11.2 (1.035) NGP: 5:57 (270.7 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 1 mi Min Max Avg Cadence: 81 86 84 rpm Speed: 4:29 8:19 5:58 min/mi
Lap #4 (Run): Duration: 5:34 (5:56) Work: n/a rTSS: 10.8 (1.057) NGP: 5:49 (276.4 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.919 mi Min Max Avg Cadence: 82 86 84 rpm Speed: 3:36 0:00 6:02 min/mi
Lap #5 (Run): Duration: 5:27 (5:50) Work: n/a rTSS: 10.9 (1.074) NGP: 5:44 (280.8 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.944 mi Min Max Avg Cadence: 83 86 84 rpm Speed: 4:39 0:00 5:58 min/mi
Lap #6 (Run): Duration: 1:04 (2:02) Work: n/a rTSS: 2.2 (1.132) NGP: 5:29 (293.7 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 974 ft Min Max Avg Cadence: 83 85 84 rpm Speed: 2:49 0:00 6:00 min/mi
Lap #7 (Run): Duration: 6:11 Work: n/a rTSS: 11.5 (1.034) NGP: 5:57 (270.7 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 1.027 mi Min Max Avg Cadence: 83 88 85 rpm Speed: 4:41 8:11 5:58 min/mi
Lap #8 (Run): Duration: 6:49 Work: n/a rTSS: 10.1 (0.923) NGP: 6:40 (241.6 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.999 mi Min Max Avg Cadence: 81 85 83 rpm Speed: 5:03 10:23 6:40 min/mi
Lap #9 (Run): Duration: 5:35 Work: n/a rTSS: 8.6 (0.942) NGP: 6:32 (246.6 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.862 mi Min Max Avg Cadence: 82 87 84 rpm Speed: 5:05 7:59 6:31 min/mi
Lap #10 (Run): Duration: 5:12 Work: n/a rTSS: 5.2 (0.756) NGP: 8:08 (197.9 m/min) VI: n/a Pw:HR: n/a Pa:HR: n/a Distance: 0.303 mi Min Max Avg Cadence: 53 84 76 rpm Speed: 5:49 241:24 8:15 min/mi
Great run today. Same temp and less sun than yesterday's BRick, but felt warmer. I can tell I am getting stronger on the runs. Until today, any time it said "remainder as Z3", I have laughed. It is all I could do to hold LRP. Today I did the intervals and then another mile at HMP. But then it was all uphill home for 0.7 miles and I could barely hold LRP. I was even able to maintain TP and HMP over ice patches, but I am sure I looked like a lunatic with arms flailing to stay upright
Dan- the dog wants to know why you are talking to the black box. I already have a Nordic Trak- 20 years old and still gets used. Awesome!
Good job everyone! I absolutely LOVE seeing the numbers come in. It is so motivating. Even if you aren't having the best day everyone should post!
Schedule for today was 2 x 8' @ FT and 2 x 15' at 85%. Followed by 20' run.
I let my wife sleep in so I was on kid duty this morning so got a late start on the session. Sky was looking like rain so I jumped on the trainer. Did both 8's @ inside FT, or .92 IF of outside FT (how come I still feel like I am cheating with an indoor FT?). Started into 2 x 15's and was looking outside and still no rain so I jumped off the bike, went in and quickly changed into my road gear and hit the road. Rode 15' out and 15' back and nailed the 1 x 30' @ .89 IF. I froze my arse off as all I had on were bike shorts, jersey, wind breaker and no gloves (forgot them) in 41 degree weather. But felt AWESOME to be outside. Overall ride was 1:16 @ .82 of outside FT and .86 of inside FT.
Bailed on the run. Will make it up tomorrow.
Overall this was the best training week in months. And it is all because of you AWESOME January OS folks! 400 TSS and feeling really good. Gonna start adding swimming and boosting up bike and run minutes this week to start ramping TSS every week as there are only 83 days until taper for IM SG. I still have A LOT of work to do.
I’ve been missing in action this week. I traveled back to Hartford CT. Big old bummer. Hotel gym had just a crappy recumbent bike. Bah. I did get a treadmill run in. Good workouts on the bike and run on Saturday and Sunday. Good stuff. I held the watts for all of the intervals on the Saturday ride and rocked the run on Sunday. I’m pushing more Z5 instead of Z4 today. I’m starting to get my endurance/strength back from being a slug.
Weds—was a treadmill run—no numbers per say
Saturday: Time on the computrainer! Good workout. This was the first ride over 1 hour on the bike this winter. Good stuff. I need to get more ride in--but travel was crappy this week. 3 spin ups (212 watts at 105 cadence), (232 watts at 103), (230 watts at 104), (247 watts at 105). 3 sets of 1'm (1') at 193 watts, 197 watts, 192 watts). 2 X 10' Z4 (185 watts, 186 watts), 2 X 15' at 85% of threshhold (156 watts--only 82%, 163%
Sunday: A great run! 4 strides (6:14, 5:46, 5:15, 6:03), 2X 1/2 miles (8:04, 7:53), 2x1 miles (7:38, 7:48). Soccer players were out at the track. They didn't fight enough to be interesting! Layton's team was practicing while I was running. After one of the intervals I was doing my recovery run at 10 minute pace. A 80ish year old man started doing a sprint and chased me down. His teammates were giving him a hard time! It was great.
@Melanie ---bummer. May you heal fast! I hope the bike is ok too! @John—3X10 workouts are hell! It could be worse—it could be a 2x20! Boo to the dreadmill from me too. Glad to see you’re back with a vengeance. @Jim/Chad—my wife won’t ride with me in the man cave…. @Jorge—good job! I hate the dreadmill too! @Dan—good work in tough conditions @Tracy—Nothing like ART to make you wish you were dead! @Ralph—good stuff @Gordon—I’m dealing with the inconsistent pacing too. Here’s to getting our pacing nailed! I just don’t have your speed! @Mike—I have watt envy of you! @Scott—glad the mojo is back on the bike. @Al—great words of advice. I pushed it into Z5 today and sub Z5. Not good! Ps. My wife doesn’t understand me either. She told one of my friends that I haven’t started back up yet—I’m spending my time with intensity—not volume. SAU in the bank. @Steve—strong as ever! @Nathalie—I want to add trail running this year too. Great way of sucking it up on the run today! @Dan—We’re all with you brother on the HTFU! @Michele—I’m interested in hearing more about the power clinics as you progress. I’m with you on the flailing arms on ice. Just think of it as dancing. @Shaughn—good stuff! Keep it up. @Nemo—your ours. Only ours….. @Greg—see the prior comment. Somolas (spelling -1) are serious crack. Blowing chow in the pool means that you need to get a different lane line—so that you don’t have to swim in your barf! Let some other sucker deal with it! @Kevin—are you the Kevin that I biked with during Vineman? Well done on the bike. @Brian—I’m with you on the weight. Milano ARE like crack! @Kris—I’m with you on the balance stuff. Tri lost this week. @John (Houston John)—great weather! @Bill—I join you in being an idiot crossing the finish line!
Welcome Back Geoff! Nice run down of the whole gang! Great job making the best of the travel situation. Nothing sucks as much as hotel dreadmills & stationary bikes! Except maybe the pools. I'll be doing that travel thing this week too- Thankfully it sounds like the hotel where my conference is booked actually has a real lap pool- so I should be able to continue my water running (oh joy).
Comments
@Al - great job on the 10K. It's always hard to change our habits the OS is definitely working for me but I just came off the couch.
@Nemo - That is definitely looking out for your fellow swimmers. I'd agree an earlier breakfast is in order next time.
@John - That is a good sign. I know my IM is a ways away so on hard bikes I just focus on Richter pass or the yellow lake climb for IMC. On the runs I'm just glad to be running even on a treadmill.
As for my workout today 3X1/2 (5:15's for all 3) and 1X1 @ 10:29. Everythings feeling good but I have to remind myself not to push to much so that the lower body adjusts to the pounding.
Gordon
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Hey Jan OS Crew - Great reading all the trials and tribulations of the group!
@John - That's just mean sharing your weather
. I hate my pain cave! May need to channel some of that jealousy into my trainer ride tomorrow.
@Dan - Hope you enjoyed your rest day Friday, Farrah didn't look too impressed in the pain cave this morning
, although the visuals remind me we're all suffering!
@Nemo - Gulp
... nuff said!
Was a balmy 35 here this morning (John
), so my group run on the Cary March Madness course was nice. 10 miles (not following the plan for long group run opportunities!) at 8:01 average pace on the very hilly course. Back to the OS discipline tomorrow on the drainer!!
Stay healthy all.
Power-Tap #1:
Duration: 12:05
Work: 213 kJ
TSS: 20.7 (intensity factor 1.013)
Norm Power: 294
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.247 mi
Min Max Avg
Power: 202 389 294 watts
Cadence: 82 144 94 rpm
Speed: 26.3 33.7 31.0 mph
Pace 1:47 2:17 1:56 min/mi
Crank Torque: 157 382 267 lb-in
Power-Tap #3:
Duration: 12:02
Work: 210 kJ
TSS: 20.2 (intensity factor 1.005)
Norm Power: 291
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.025 mi
Min Max Avg
Power: 171 388 291 watts
Cadence: 75 127 91 rpm
Speed: 25.7 34.2 30.0 mph
Pace 1:45 2:20 2:00 min/mi
Crank Torque: 121 408 271 lb-in
Power-Tap #5:
Duration: 15:03 (15:20)
Work: 213 kJ
TSS: 17.3 (intensity factor 0.831)
Norm Power: 241
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.353 mi
Min Max Avg
Power: 0 388 236 watts
Cadence: 39 177 90 rpm
Speed: 4.5 32.7 29.6 mph
Pace 1:50 13:25 2:02 min/mi
Crank Torque: 0 680 222 lb-in
Power-Tap #5:
Duration: 15:03 (15:20)
Work: 213 kJ
TSS: 17.3 (intensity factor 0.831)
Norm Power: 241
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.353 mi
Min Max Avg
Power: 0 388 236 watts
Cadence: 39 177 90 rpm
Speed: 4.5 32.7 29.6 mph
Pace 1:50 13:25 2:02 min/mi
Crank Torque: 0 680 222 lb-in
Power-Tap #5:
Duration: 15:03 (15:20)
Work: 213 kJ
TSS: 17.3 (intensity factor 0.831)
Norm Power: 241
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.353 mi
Min Max Avg
Power: 0 388 236 watts
Cadence: 39 177 90 rpm
Speed: 4.5 32.7 29.6 mph
Pace 1:50 13:25 2:02 min/mi
Crank Torque: 0 680 222 lb-in
Power-Tap #5:
Duration: 15:03 (15:20)
Work: 213 kJ
TSS: 17.3 (intensity factor 0.831)
Norm Power: 241
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.353 mi
Min Max Avg
Power: 0 388 236 watts
Cadence: 39 177 90 rpm
Speed: 4.5 32.7 29.6 mph
Pace 1:50 13:25 2:02 min/mi
Crank Torque: 0 680 222 lb-in
Power-Tap #7:
Duration: 15:06
Work: 215 kJ
TSS: 17 (intensity factor 0.823)
Norm Power: 239
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.634 mi
Min Max Avg
Power: 135 323 237 watts
Cadence: 71 136 89 rpm
Speed: 27.3 32.4 30.3 mph
Pace 1:51 2:12 1:59 min/mi
Crank Torque: 98 321 226 lb-in
My run today was the intermediate 2x .5 mile and 2x 1 mile@ zone 4. Rest at zone3 for 60. I run at the Y on the track with my garmin and foot pod. It seem's "easier" to maintain my pace there..I hope that it transfer's well outside or on my next test. Yesterday's bike was good. It's amazing that zone 3 even though easier obviously than zone 4 still needs focus. If I drift off at all I fall off the zone 3 prettry easily. I just feel time stays still in that zone. I don't know why ...??
Great job gang on your 3rd week in the OS !!!
Nathalie
@Bill - I'm sure there has been more than one person wondering "who is that guy giving a fist pump to? What a weirdo!" as I'm finishing up my run.
@Nathalie - "Yeah..!!!! IT's sunday and all workouts are done !! It took lots of will power to get out of bed and do my run workout today but I did it. I work late night and i'm working today in a bit so needed to get r done early. Man, it feels good when it's done ! I would have been miserable all dayif I would have put this on the back burner or "i'll do it tomorrow on my rest day" ..It helps a lot to have this group !! Accountability is a great motivator. " <----- I could not agree more! <br />
Today's run stats:
Lap 2 (0:03:46.53):
Duration: 3:48
Work: n/a
rTSS: 6.7 (1.012)
NGP: 7:26 (216.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 5.01%
Distance: 0.5 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.5 % (12 ft)
Min Max Avg
Heart Rate: 154 173 169 bpm
Speed: 5.5 8.9 7.8 mph
Pace 6:45 10:58 7:40 min/mi
Altitude: 71 90 83 ft
Lap 4 (0:03:46.22):
Duration: 3:46
Work: n/a
rTSS: 6.5 (0.997)
NGP: 7:32 (213.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 1.03%
Distance: 0.499 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.1 % (-4 ft)
Min Max Avg
Heart Rate: 161 173 170 bpm
Speed: 6 8.5 7.9 mph
Pace 7:03 9:57 7:37 min/mi
Altitude: 72 79 76 ft
Lap 6 (0:07:37.32):
Duration: 7:38
Work: n/a
rTSS: 13 (0.989)
NGP: 7:36 (211.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -1.12%
Distance: 1 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Heart Rate: 151 176 171 bpm
Speed: 0 8.5 7.8 mph
Pace 7:03 0:00 7:43 min/mi
Altitude: 70 79 74 ft
Lap 8 (0:07:28.09):
Duration: 7:28
Work: n/a
rTSS: 13.1 (1.002)
NGP: 7:30 (214.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 1.99%
Distance: 1.001 mi
Elevation Gain: 11 ft
Elevation Loss: 10 ft
Grade: -0.1 % (-4 ft)
Min Max Avg
Heart Rate: 158 178 174 bpm
Speed: 6.4 9.2 8.0 mph
Pace 6:31 9:22 7:30 min/mi
Altitude: 71 88 82 ft
Lap #1 (Run):
Duration: 6:57
Work: n/a
rTSS: 9.6 (0.894)
NGP: 6:53 (234.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.992 mi
Min Max Avg
Cadence: 76 87 83 rpm
Speed: 5:07 8:56 6:54 min/mi
Lap #2 (Run):
Duration: 2:49
Work: n/a
rTSS: 4.5 (0.962)
NGP: 6:24 (251.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.443 mi
Min Max Avg
Cadence: 82 85 83 rpm
Speed: 4:23 8:56 6:19 min/mi
Lap #3 (Run):
Duration: 6:01
Work: n/a
rTSS: 11.2 (1.035)
NGP: 5:57 (270.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1 mi
Min Max Avg
Cadence: 81 86 84 rpm
Speed: 4:29 8:19 5:58 min/mi
Lap #4 (Run):
Duration: 5:34 (5:56)
Work: n/a
rTSS: 10.8 (1.057)
NGP: 5:49 (276.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.919 mi
Min Max Avg
Cadence: 82 86 84 rpm
Speed: 3:36 0:00 6:02 min/mi
Lap #5 (Run):
Duration: 5:27 (5:50)
Work: n/a
rTSS: 10.9 (1.074)
NGP: 5:44 (280.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.944 mi
Min Max Avg
Cadence: 83 86 84 rpm
Speed: 4:39 0:00 5:58 min/mi
Lap #6 (Run):
Duration: 1:04 (2:02)
Work: n/a
rTSS: 2.2 (1.132)
NGP: 5:29 (293.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 974 ft
Min Max Avg
Cadence: 83 85 84 rpm
Speed: 2:49 0:00 6:00 min/mi
Lap #7 (Run):
Duration: 6:11
Work: n/a
rTSS: 11.5 (1.034)
NGP: 5:57 (270.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.027 mi
Min Max Avg
Cadence: 83 88 85 rpm
Speed: 4:41 8:11 5:58 min/mi
Lap #8 (Run):
Duration: 6:49
Work: n/a
rTSS: 10.1 (0.923)
NGP: 6:40 (241.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.999 mi
Min Max Avg
Cadence: 81 85 83 rpm
Speed: 5:03 10:23 6:40 min/mi
Lap #9 (Run):
Duration: 5:35
Work: n/a
rTSS: 8.6 (0.942)
NGP: 6:32 (246.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.862 mi
Min Max Avg
Cadence: 82 87 84 rpm
Speed: 5:05 7:59 6:31 min/mi
Lap #10 (Run):
Duration: 5:12
Work: n/a
rTSS: 5.2 (0.756)
NGP: 8:08 (197.9 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.303 mi
Min Max Avg
Cadence: 53 84 76 rpm
Speed: 5:49 241:24 8:15 min/mi
Forerunner305 [Run]:
Duration: 52:51 (55:04)
Work: n/a
rTSS: 94.4 (0.987)
NGP: 6:14 (258.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.695 mi
Min Max Avg
Cadence: 53 88 83 rpm
Speed: 1:46 0:00 6:19 min/mi
Entire workout (6.87 min/mi):
Duration: 52:51 (55:04)
Work: n/a
rTSS: 94.4 (0.987)
NGP: 6:14 (258.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.695 mi
Min Max Avg
Cadence: 53 88 83 rpm
Speed: 1:46 0:00 6:19 min/mi
Great run today. Same temp and less sun than yesterday's BRick, but felt warmer. I can tell I am getting stronger on the runs. Until today, any time it said "remainder as Z3", I have laughed. It is all I could do to hold LRP. Today I did the intervals and then another mile at HMP. But then it was all uphill home for 0.7 miles and I could barely hold LRP. I was even able to maintain TP and HMP over ice patches, but I am sure I looked like a lunatic with arms flailing to stay upright
Dan- the dog wants to know why you are talking to the black box. I already have a Nordic Trak- 20 years old and still gets used. Awesome!
Good job everyone! I absolutely LOVE seeing the numbers come in. It is so motivating. Even if you aren't having the best day everyone should post!
Schedule for today was 2 x 8' @ FT and 2 x 15' at 85%. Followed by 20' run.
I let my wife sleep in so I was on kid duty this morning so got a late start on the session. Sky was looking like rain so I jumped on the trainer. Did both 8's @ inside FT, or .92 IF of outside FT (how come I still feel like I am cheating with an indoor FT?). Started into 2 x 15's and was looking outside and still no rain so I jumped off the bike, went in and quickly changed into my road gear and hit the road. Rode 15' out and 15' back and nailed the 1 x 30' @ .89 IF. I froze my arse off as all I had on were bike shorts, jersey, wind breaker and no gloves (forgot them) in 41 degree weather. But felt AWESOME to be outside. Overall ride was 1:16 @ .82 of outside FT and .86 of inside FT.
Bailed on the run. Will make it up tomorrow.
Overall this was the best training week in months. And it is all because of you AWESOME January OS folks! 400 TSS and feeling really good. Gonna start adding swimming and boosting up bike and run minutes this week to start ramping TSS every week as there are only 83 days until taper for IM SG. I still have A LOT of work to do.
Who's next? And where's Joel? Scott? Al?
Weds—was a treadmill run—no numbers per say
Saturday:
Time on the computrainer! Good workout. This was the first ride over 1 hour on the bike this winter. Good stuff. I need to get more ride in--but travel was crappy this week.
3 spin ups (212 watts at 105 cadence), (232 watts at 103), (230 watts at 104), (247 watts at 105).
3 sets of 1'm (1') at 193 watts, 197 watts, 192 watts).
2 X 10' Z4 (185 watts, 186 watts),
2 X 15' at 85% of threshhold (156 watts--only 82%, 163%
Sunday:
A great run! 4 strides (6:14, 5:46, 5:15, 6:03), 2X 1/2 miles (8:04, 7:53), 2x1 miles (7:38, 7:48). Soccer players were out at the track. They didn't fight enough to be interesting! Layton's team was practicing while I was running. After one of the intervals I was doing my recovery run at 10 minute pace. A 80ish year old man started doing a sprint and chased me down. His teammates were giving him a hard time! It was great.
@Melanie ---bummer. May you heal fast! I hope the bike is ok too!
@John—3X10 workouts are hell! It could be worse—it could be a 2x20! Boo to the dreadmill from me too. Glad to see you’re back with a vengeance.
@Jim/Chad—my wife won’t ride with me in the man cave….
@Jorge—good job! I hate the dreadmill too!
@Dan—good work in tough conditions
@Tracy—Nothing like ART to make you wish you were dead!
@Ralph—good stuff
@Gordon—I’m dealing with the inconsistent pacing too. Here’s to getting our pacing nailed! I just don’t have your speed!
@Mike—I have watt envy of you!
@Scott—glad the mojo is back on the bike.
@Al—great words of advice. I pushed it into Z5 today and sub Z5. Not good! Ps. My wife doesn’t understand me either. She told one of my friends that I haven’t started back up yet—I’m spending my time with intensity—not volume. SAU in the bank.
@Steve—strong as ever!
@Nathalie—I want to add trail running this year too. Great way of sucking it up on the run today!
@Dan—We’re all with you brother on the HTFU!
@Michele—I’m interested in hearing more about the power clinics as you progress. I’m with you on the flailing arms on ice. Just think of it as dancing.
@Shaughn—good stuff! Keep it up.
@Nemo—your ours. Only ours….. @Greg—see the prior comment. Somolas (spelling -1) are serious crack. Blowing chow in the pool means that you need to get a different lane line—so that you don’t have to swim in your barf! Let some other sucker deal with it!
@Kevin—are you the Kevin that I biked with during Vineman? Well done on the bike.
@Brian—I’m with you on the weight. Milano ARE like crack!
@Kris—I’m with you on the balance stuff. Tri lost this week.
@John (Houston John)—great weather!
@Bill—I join you in being an idiot crossing the finish line!
What a great OS!