@Nemo - Thanks for the link. I'll try to figure it out when I have time to think!!
Just knocked out the Tues Bike interval - it was a struggle, but made it (thanks to the peer pressure of all your examples!!)
BTW - Is there a better way to cut and paste this in? I'm just pasting and deleting what I think are spurious details, and it's still too long for reasonable people to actually look at (IMHO.) Just trying top follow accountability examples I see out here! Need some input on any data protocol!
I'm game Mike, Lets DO IT! (Now what am I going to do with all those girlscout cookies I ordered yesterday)
All right - I'll add a thread tonight. ALso think we should either get John Stark on board, or make him the nemesis of the effort - Mr "I'll post pics of me inhaling a long john for motivation"
Jorge - Nutella is food of the GODS!! I swear I love that stuff - it what crack must be like for an addict - I can eat it on just about anything but my favorite thing to eat it on is a SPOON!!
So things are going great! I even have the internet stuff fixed and can post from today's ride that I just finished
Hey guys. Some inspiring results from your workouts the last few days. I think it’s safe to say that the OS plan is doing it’s thing – the work is working! Looks like many of us are seeing some nice improvements after just 3 weeks – keep putting in the hard work!
I had a good 1:15 on the trainer Saturday morning with 2 x 12’ well above my FTP. Overall ride IF was .872 and 100 TSS.
I got in a “bonus” 40’ trainer session on Sunday and hammered a .925 IF ride. Followed that with a 2 mile brick walk through the neighborhood. Stress fracture seems to be healing up nicely.
No workouts yesterday as I felt a bit cooked from the weekend. Made it a core day doing pilates and yoga DVDs in the morning and various core strengthening exercises in the evening.
I was ready to go this morning and knocked out a solid 2 x 15’ on the trainer. I was pleasantly surprised that my brain handled the longer intervals well. In the past, I’ve always struggled mentally when the FTP sets get beyond 12’. I just took it 5’ at a time and worked through it. My stats for today’s ride:
15' @ FTP (271):1:
Duration: 15:01
Work: 253 kJ
TSS: 27 (intensity factor 1.038)
Norm Power: 281
VI: 1
Distance: 5.522 mi
Min Max Avg
Power: 165 387 281 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 65 134 91 rpm
Speed: 16.5 23.1 22.0 mph
4:06 Rest
15' @ FTP (271):2:
Duration: 15:05
Work: 256 kJ
TSS: 27.4 (intensity factor 1.044)
Norm Power: 283
VI: 1
Distance: 5.66 mi
Min Max Avg
Power: 131 377 283 watts
Heart Rate: 112 178 168 bpm
Cadence: 65 139 95 rpm
Speed: 19.8 23.5 22.5 mph
12’ @ .8-.85 (217-230):
Duration: 12:05
Work: 168 kJ
TSS: 15 (intensity factor 0.863)
Norm Power: 234
VI: 1.01
Distance: 4.1 mi
Min Max Avg
Power: 0 302 232 watts
Heart Rate: 123 165 158 bpm
Cadence: 65 147 93 rpm
Speed: 11.5 21.4 20.3 mph
Entire workout (203 watts):
Duration: 1:06:04 (1:06:06)
Work: 803 kJ
TSS: 88.2 (intensity factor 0.895)
Norm Power: 242
VI: 1.2
Distance: 20.383 mi
Min Max Avg
Power: 0 387 203 watts
Heart Rate: 96 179 152 bpm
Cadence: 39 162 88 rpm
Speed: 2.2 23.5 18.6 mph
Then at lunch today I did my first ever workout on an elliptical machine. Weird feeling on that thing but it’s another good, conservative step toward easing back into running. Got in 20’ nice and easy and felt great – no pain at all!
Lastly, my nutrition experimentation that I started in December continues to pay off. I’ve managed to shed 10 lbs in 6 weeks. At 176 lbs I’m now at my normal May/June weight and 6 lbs from my race weight. Better yet, I’m feeling better during my workouts and throughout the day than I ever have. I wrote about it in my blog if you’re interested – no earth-shattering revelations, just something that’s working for a normal doode.
Traveling the rest of the week so I look forward to seeing everyone’s results later in the week. Keep working hard!
Nice work Jim, and great to hear you're progressing!!
I put my data from this morning's trainer session (posted this AM) in a table to try to figure out what in means ... Help me out here:
Warmup
1st 15 @ 100% (264)
4 min EZ
2nd 15 @ 100% (264):
4 min EZ:
RoWO
80 - 85% (211 - 224):
Cool Down:
Duration:
5:48
14:57
4:02
15:02
4:02
11:10
5:07
Work (kJ)
51
241
36
238
34
152
52
TSS:
3.5
25.9
2.2
25.2
2.0
13.7
3.8
IF
0.612
1.019
0.566
1.003
0.539
0.859
0.674
Norm Power:
162
269
n/a
265
n/a
227
178
VI:
1.07
1.00
n/a
1.00
n/a
1.00
1.04
Pw:HR:
-32.04%
3.88%
-18.91%
3.27%
-37.16%
2.38%
-13.37%
Pa:HR:
8.76%
7.23%
-13.67%
5.59%
-21.86%
3.12%
-5.73%
Distance (mi)
1.521
4.657
0.981
4.502
0.939
3.179
1.283
Avg Power (watts)
151
269
148
264
139
226
170
Avg Heart Rate bpm)
121
161
143
165
144
157
148
Avg Cadence (rpm)
80
80
81
77
76
84
85
I understand everything (I think) except the Pw:HR and Pa:HR - What do those measures mean? What can I extract from the values? (or is it just geek data that I should ignore!!)
Overall, I am happy with how the intervals went, except that I want to work on picking up my cadence. I wasn't paying much attention to it, but was rather, focusing on hitting my Power. I know outside, I prefer to be running 90 - 100 rpm. Might just be a trainer thing (versus road) - What do others think about cadence on the road vs. trainer??
Kind of an odd day on the trainer. I felt really good and my average speed (which has been correlating to FTP+) was right on... BUT my data is saying I was a little light on my power. Even crazier was that my avg speed was higher in my 2nd set and my power went down!!! Maybe it was from digging out the drift in my driveway this morning (see pics below). I did have to wait until I got home:
Holly grap @Tom, I have never in my life seen anything like this. We are lucky to even see snow in the south. How in the hell do you get to your car? or better yet, in your car?
@TOM. Wow, i wish we had your snow here ( Rochester, NY). It's been warm the last few days and it rain all day yesterday melting the rest of the snow. Though it's cold today and hopefully get more snow later this week..
My bike workout went well. Above FTP by 5 first interval and mid FTP by second so right on the edge. It's still very hard but 2x12min doesn't seem too bad even though I still dread the next FTP test. My run with 5x uphill strides went really well too. I see lots of improvements this time around in my running for this OS season. I don't know why but i'm hoping it will last. Last year I had to pulled out of my IM because of multiple injury..I just picked up a great book called the "Zen and the art of running." by Larry Shapiro. Neat insights on clearing your mind while running..staying in the moment. I will try some of it tomorrow on my run !!
I had a really bad Monday at work....I mean really long I got home on this am about 0030. Ate leftovers from the fridge went to bed and then up and back to work by a little after 0600. So I was happy to get home tonight at a reasonable hour and see all the good workout posts to give me some energy. I got on the trainer and cranked out my 2x15 workout with a little warmup and cooldown. I did skip the brick run as i think that would put me over. If I get a good nights sleep may try to get my run in before work since I am on call.
Duration: 15:16
Work: 187 kJ
TSS: 24.8 (intensity factor 0.988)
Norm Power: 204
VI: 1
Pw:HR: 4.5%
Pa:HR: 5.38%
Distance: 4.935 mi
MinMaxAvg
Power: 141 355 204 watts
Heart Rate: 105 138 128 bpm
Cadence: 64 85 71 rpm
Speed: 16.4 22.6 19.4 mph
Pace 2:40 3:39 3:06 min/mi
Crank Torque: 178 366 242 lb-in
Power-Tap #2:
Duration: 3:58
Work: 27 kJ
TSS: 2.1 (intensity factor 0.562)
Norm Power: n/a
VI: n/a
Pw:HR: -27.59%
Pa:HR: -18.76%
Distance: 1 mi
MinMaxAvg
Power: 0 208 114 watts
Heart Rate: 104 139 115 bpm
Cadence: 57 83 65 rpm
Speed: 10.5 20.3 15.1 mph
Pace 2:58 5:43 3:58 min/mi
Crank Torque: 0 226 146 lb-in
Power-Tap #3:
Duration: 15:09
Work: 193 kJ
TSS: 26.9 (intensity factor 1.031)
Norm Power: 213
VI: 1.01
Pw:HR: -0.24%
Pa:HR: 3.15%
Distance: 4.937 mi
MinMaxAvg
Power: 121 311 212 watts
Heart Rate: 107 148 137 bpm
Cadence: 66 83 75 rpm
Speed: 16.5 21.8 19.5 mph
Pace 2:45 3:39 3:05 min/mi
Crank Torque: 136 346 239 lb
Will post my before and after fit picks in a few days and then will update them as I dial it in.
Finally joining in the conversation: I'm doing well.
The Beginner's OS continues to serve me well; consistency is key for me.
Having said that, I missed today's bike/run brick for a medical; a stress test, complete with thalium injection. What a production! Take a ferry, drive to Boston, visit daughter in hospital along the way, jerk around with parking at Mass general, hustle up to fifth floor, then watch an amazing parade of specialists do their thing, passing me off in pretty good harmony. The last 1.5 minutes of the treadmill stress test was intense; the speed and incline jacked up, all of a sudden my legs loaded up and I still had to give them 60 seconds more to let the second injection of isotope do it's thing. Sweat was flying! That was no fun without a finish line to goad me on!
Afterward I drove like a demon and barely made the 5:00 ferry; I got there at 4:57!
I was gonna be a hero and do my EN workout in the dark but I'm toasted by the day; I'll pick it back up tomorrow.
@bill - I'd say your stress test counts as a full workout for the day! Glad it went well for you. @Ralph - nice job getting it done! I hate it when work interferes with working out - you didn't let that happen! @nathalie - Solid work -keep it up! @Tom - any time anyone complains about our snow, I'm going to show them a picture of your drifts. Holy crap! @Jorge - I have to try Nutella, although I don't know if my weight loss goals allow any new "treats"!
Ralph - Kudos on the discipline to get on the trainer this evening. Like you, I've got call for 24 hours Wednesday, so early morning treadmill intervals is on the docket for me tomorrow.
@Mike - No more donuts! That was a one time thing. Also, I paste my WKO data into Notepad in Windows and then cut and paste into post. That is the only way I know how to remove all the spacing between lines. I usually have to format a bit in Notepad first.
@Dan - Listened to your podcast today. Very cool. You are a speed demon! And my best friend is a fire station captain so I know all about the 48's and 72's.
@Robin - You are on fire! Good work. I have your podcast loaded on my iPod and will be looking for major mojo from it tomorrow before my bike intervals.
@Jorge - Great work! And when do you wanna hook-up for a ride? Need to get Bob in on it as well. And thanks for the links to the data on HR.
@Tom - You are on fire! Good work! And love the pics!
I guess my old ultra friends got wind that I signed up for a 50 miler in July. I got an e-mail today asking if I wanna go for a run with a couple of them. This is gonna sound odd, but they want to run this Saturday NIGHT on the local mountain from 7:00 PM until 2:00 AM. 7 hour run at night! It is actually very fun to run on the mountain at nght. I have done it too many times to count. But I had to pass as I don't want to tempt the Iron God's and injure myself tripping on a toad or rock before IM SG. EDIT/ADD: And not that I could actually run 7 hours. I am good for 2 hours at most right now.
It was a cold, wet and windy afternoon in Norcal today so I did my 4 x 1/2 mile repeats on the dreadmill. I can really tell my legs are fatiguing, which is a good thing in EN land.
I actually did yesterday's workout!!! well something about 228 to race day.... or maybe it was because I wasn't having any pain for the 2nd day in a row.... but I was going to walk the dog so had on those clothes,,, sorta running stuff and at the last minute, decided what the heck, pack in the bike in the Element... so with some shifting and adding in my body weight of warm clothing!! I dropped the kids off to school, and with only a cup of coffee and no Garmin, Hey I wasn't that organized... I found a Nutz over Choc Luna Bar in my cooler in the car, donned my tights over my tights and my IM winter jacket over my running jacket and with the dog in the kennel.... I got on Lucky in 33 degs and 9 mphs winds and had the whole trail to myself except for one commuter!! rode out 7 miles and then hit it hard on the way back with that headwind and with no Garmin but having ridden that portion hundreds of times, just picked two landscape points for interval #1 end and #2 end...the 2nd half of the Luna Bar I treasured for after #1 but it was sorta hard as it was cold.... nOTE: not good. I knew I had taken it into another work zone (no pm) when I stopped multitasking and planning my family calendar or wondering what we were having for dinner! When I was breathing hard and only focused on the road, figured that was as good as it needed to be after having taken a two week break from cycling.....The sun was out which made the day feel crisp and actually sorta nice except for a few fingers and one toe that was frozen....
Back at the car, I saw two fishermen waiting on some coffee from a can cooked over an open firepit!! I joked with them, did they have any for me and he quipped back nope not ready yet and sorry no bacon!!! they weren't catching anything either.... I guess they liked the outside as much as I did, cuz they were just sitting at the picnic table.
Loading the bike and now Rudy knew it was his turn... and I took off my outerlayers, put the new run shoes on and he was out of that kennel pretty quick!! and with a 15' scheduled brick run..I ran on the grass (only doing soft this week) with him running loose chasing and barking at the ducks in the water! He keeps thinking that they will get close or he could get to them!! with no Garmin, I just guessed at how long.. yeah I coulda looked at my teeensy phone but that woulda meant taking off my gloves!! which is rule #1.. in cold... do not take off the gloves unless you have to. by now it was "warmer" but still windy so one way felt pretty good....then home for housework and laundry
so since I had to shower anyways right???? I headed to the pool for a lunch masters swim with superb instruction for me...but got out early enough to have some warm water! a bunch of women trying to get hot water is not a pretty thing and the newbies learn the hard way with a few cold showers!!! so I have now been there two months... so I get out early!! and since my arms and upper body were done with, finished off with 54 pushups, done in 5 sets but more than 2 weeks ago.!! did some "bird dog plank" and some bridge on stability ball and some weights,, very light as I haven't been in gym for weeks but as Rich said in and out of there! college gym and very nice with lots of equipment looking out to brand new track... so really heavenly in there.. now I am not doing "weight training" to conflict with EN but really exercises that PT showed me as I had tendonitis in shoulder last year and am trying to prevent that by learning better technique for swimming and keeping up with my exercises for IT, piriformis and that!!
grocery shopped on the way home, diving into some fresh blueberries as soon as I entered.. as hungry....Dinner was discovered in Walmart but had baked potatoes in crock pot at home.... and mother in law brought over an apple pie!! and we made that Amish Friendship bread.... all to tempt me I am sure from my sugar fasting as I am on week 3.. but instead I ate some greek yogurt (it is growing on me) with grapenuts and blueberries....I am now entitling this chapter in my life as "how to gain weight while sugar fasting" as 1/2 cup of grapenuts has 200 cals!! yeah okay but I coulda been having a sliver of apple pie!!
currently reorganizing my personal schedule... and with the example of the coaches... will hold "EN office hours" .. before I wake up kids for school.... and right before they come home.... so I hope everybody has a good day and love hearing about everybody's workout!! some of you are wearing me out though!!! I need some sleep just thinking about that boston Ferry trip or working all day at the hospital!! We have bad weather today so actually I am gonna ride today for tomorrow's workout, again cold but not like snow forecasted for friday.
@John - Thanks for the advice on using Notepad for formatting bike data. I tried Word once, and it looked OK at first, but then blew up with all these extra sybols when I editted it!
Now for any advice on which bike data is pertinent? I'm thinking Duration, Work / TSS, IF, Norm Power, VI, Avg Power, Avg HR, Avg Cadence ... otherwise, there's just so much information. On the other hand, if folks can provide insight with all the additional data ...
Got my run intervals in this morning - 2 x 1.5 (5) @ TP (7:12). Took everyones advice from last week, and held back a little, hitting ~ 7:05. Felt good!! (Oh yeah, I'm sub-teaching my fiend's spin class tonight again, so thqat was motivation to exercise restraint!)
Hope everyone is hitting hump day strong and healthy!
broke my comptrainer yesterday parts are on order and will be here friday. On a brighter note, I got my car out of the ditch. Went for a run on the snow yesterday with yak trax. 6:25/6:26/6:38 even though it was 2x1.5 miles I lumped it to a 2 mile rest 3 mintues then 1 mile. I was crunched for time. Since I'm off the bike until Friday. One of the guys at the station is a power lifter, there is always a lot of banter that goes back and forth between us. We are going to do the 300 for time winner takes bragging rights. I haven't done anything like cross fit for a long time. I'm sure I'll be fried afterwards.
@ Marianne - Body heat for the frozen Luna Bar - maybe the small of your back?
@ Dan - What broke on your CT? I've been having dysfunction with mine for about a month, with random shifts in resistence, random dropouts in readings, and the occasional crash of either the program, or the whole computer. I'm taking all the cables and controller and rotor to RacerMate in Seattle tomorrow after my workout, hope it's fixable.
@ Mike - Less is more is what I say. Measure what you're trying to improve, which would be the Normalized Power of the intervals (or average power for shorter intervals). TSS, IF, VI are all interesting, and maybe there are some data gluttons who can actually use them to improve their race performance. But we are basically trying to get stronger on the bike, and the intervals are what do that. A higher NP on them will translate into an easier and possibly faster bike/run on race day. That's what I focus on (both the limited data and the race result)
For my workout today, 3 x 1 mi (4') @ TP on the treadmill, which translated into 6:56, 6:52, and 6:49 miles. My HR never got above 140, compared to my Power Clinic bike workout yesterday, when I spent a lot of time over 147. Like most people, my run "threshold" HR has always been 5-10 bpm higher than my bike. WIth the EN workouts, both threshold HRs are rising, the bike faster than the run. Good news, I think, 'cause my maximum HR is sure not getting any higher! I 've never seen it over 167, and that was over five years ago; highest in last year is about 162-3.
Now 6 weeks into the OS, I've finally started to notice the lack of a "recovery week". For the first time today, I felt tired/sleepy 2 hours after my workout, which to me is a sign that I am working at a good level.
@ Mike and Al. Way to go getting your workouts done early.
I did my workout at 11:00 at the Y today. I was going to do my run workout outside but it snowed here and I didn't want to deal with lack of traction though the Y's track was busy. I'm all for people walking the track; exercising is great and needed at any age but I do have issues when a simple rule of walking the inside lane on the track leaving the outside lane for runner's is hard for people to understand. Then again I see it all the time on the road where slower driver's bogged down the left lane. It made my intervals interesting and didn't hit anybody though there was a few close calls..; ). My workout was 2x 1mile at zone 4 and remainder of the 60min at zone 3. I'm easily keeping pace with these. I did calibrated my foot pod and I'm hoping my data is correct and that OS is working it's magic. My next run test will be interesting. I am feeling tired though now so I now it was a good workout !
@Al, completely fixable both the power supply cable and stereo cable lost their ends that plug into the load generator. My fault that it happened. I won't go into detail but it was stupid stuff and my fault.
If you've never had experience w/ computrainer service, people are generally pretty happy from what I've read on ST and other places. Generally it doesn't cost very much to fix the load generators either so consider yourself lucky to be able to get it fixed by stopping in. I think I gave away my old travel trac fluid trainer several years ago to Tom Scroggins??? So I'm sans indoor trainer until Friday.
@Nathalie - Don't get me going on track etiquette!! We have a 3-lane 1/10 mile indoor track at my club. The lanes are marked "Walk", "Jog", and "Run", which may make it worse - They should just say stay in the inside lane unless you're passing, and don't run / walk 2-abreast!! Inevitably there are walkers chit-chatting side-by-side, a guy shuffling in the "Run" lane that I can walk faster than he can jog, etc. etc. ... Makes for quite the obstacle course! Fortunately, 5:30 AM on weekdays are usually just amusing, but not dangerous - the danger comes between 5:00 and 7:00 PM on weekends and pretty much all day on weekends.
Oh man! I can not imagine an indoor track! It's bad enough for me on the local hs track. Going in spring or fall when it's not perfectly well lit. There is this walking lady that has practically screamed in fright and yelled at me other times when I have been out doing my intervals. Granted I am not there every morning, and she may be, but come on! It is a public track. I am always looking to see if others join in, especially if I am fearful of being out there. I just ignore her.
@ Mike..It's ok vent away ; )..It's funny how people are. Even after going so close to them and passing them on the right and then going right back to the left they still didn't get it. I even saw 3 women walking abreast..one of them had a stroller !!! I find the best time is sunday morning but like you said weekdays morning and late afternoon are baaad. Oh well..It gives me something to focus on besides the pain in zone 4 ..; ) and it's better than the treadmill.
Good conversation this morning. The group is very active this week. I LOVE IT! And glad Al and Bill are back. But where is Joel Bell?
A break in the rain in Cali today so met up with Tom Glynn and we rode 20' over to Carrie Chavez house and then took off. I would like to say I cut them loose early on, but I could tell I was gonna get dropped so I told them to get going. Carrie is in a whole other league than I am. No need for me to suffer.
Anyhoo, was foggy and low 40's but got my longest ride in ~ 3 months done today. Nice baseline as I jump into IM Plan in less than two weeks. My legs were fatigued yesterday and today they are shelled! Nice rolly route with some descent, fairly long ascents. No intervals. Just an ABP ride:
Managed to sneak out today between clinic and a meeting for my 1.5 at IP(7:12 like Mike) x 2. I went out a little hard on the first one averaging about 6:55 or so (dont have my data in front of me) but the second one was a little slow I had to run on a path with bad footing for a bit so I dialed it back and averaged 7:18 on the second. (That and I was pooped.  Short cool down and back to work. Home now and hoping to stay.
@Al, completely fixable both the power supply cable and stereo cable lost their ends that plug into the load generator. My fault that it happened. I won't go into detail but it was stupid stuff and my fault.
If you've never had experience w/ computrainer service, people are generally pretty happy from what I've read on ST and other places. Generally it doesn't cost very much to fix the load generators either so consider yourself lucky to be able to get it fixed by stopping in. I think I gave away my old travel trac fluid trainer several years ago to Tom Scroggins??? So I'm sans indoor trainer until Friday.
You did give that to me several years ago. I wish I could give it back to you, but when I upgraded to a Kinetic by Kurt I handed it down to another budding cyclist who was looking for a trainer. Bummer that you're out of commission until then!
did tomorrow's bike this morning, same temp, same place, same drill... yeah Luna bar needs to go on my body, good idea... big gloves means no pocket though.. cant get it out but maybe in my turtleneck...not so windy.... new ChristmasnGarmin watch face is cracked.. yeah I know so no Garmin today so just did same thing, I was the ONLY one out though.... and same run with dog.... and other stuff not training the rest of the day... and then a treat!! met Heather and then also David for a late afternoon ride as the weather was in the 50s!! our last nice day for awhile....now the trail was littered with all manner of cyclists.. and yeah my legs were feeling it a bit... as like you John I haven't ridden 13 + 14 = 27 in a long time, so it felt good to feel good. I was a bit ditzy as I ran late... due to kid stuff, then had overdressed so took off a layer and then almost locked keys in car, so then had to crawl in the back of Element with all bike gear on to retrieve the key on the dash. whew had NOT locked myself out of the car!
Comments
@Dan - Glad you're OK
@Nemo - Thanks for the link. I'll try to figure it out when I have time to think!!
Just knocked out the Tues Bike interval - it was a struggle, but made it (thanks to the peer pressure of all your examples!!)
BTW - Is there a better way to cut and paste this in? I'm just pasting and deleting what I think are spurious details, and it's still too long for reasonable people to actually look at (IMHO.) Just trying top follow accountability examples I see out here! Need some input on any data protocol!
Warm Up:
Duration: 5:48 (7:16)
Work: 51 kJ
TSS: 3.5 (intensity factor 0.612)
Norm Power: 162
VI: 1.07
Pw:HR: -32.04%
Pa:HR: 8.76%
Distance: 1.521 mi
Min Max Avg
Power: 11 299 151 watts
Heart Rate: 84 140 121 bpm
Cadence: 38 91 80 rpm
First 15 @ 100% (264):
Duration: 14:57
Work: 241 kJ
TSS: 25.9 (intensity factor 1.019)
Norm Power: 269
VI: 1
Pw:HR: 3.88%
Pa:HR: 7.23%
Distance: 4.657 mi
Min Max Avg
Power: 223 329 269 watts
Heart Rate: 141 169 161 bpm
Cadence: 72 87 80 rpm
4 min EZ:
Duration: 4:02
Work: 36 kJ
TSS: 2.2 (intensity factor 0.566)
Norm Power: n/a
VI: n/a
Pw:HR: -18.91%
Pa:HR: -13.67%
Distance: 0.981 mi
Min Max Avg
Power: 81 202 148 watts
Heart Rate: 135 169 143 bpm
Cadence: 70 88 81 rpm
Second 15 @ 100% (264):
Duration: 15:02
Work: 238 kJ
TSS: 25.2 (intensity factor 1.003)
Norm Power: 265
VI: 1
Pw:HR: 3.27%
Pa:HR: 5.59%
Distance: 4.502 mi
Min Max Avg
Power: 176 329 264 watts
Heart Rate: 138 171 165 bpm
Cadence: 70 89 77 rpm
4 min EZ:
Duration: 4:02
Work: 34 kJ
TSS: 2 (intensity factor 0.539)
Norm Power: n/a
VI: n/a
Pw:HR: -37.16%
Pa:HR: -21.86%
Distance: 0.939 mi
Min Max Avg
Power: 91 226 139 watts
Heart Rate: 135 171 144 bpm
Cadence: 64 80 76 rpm
Rest of Workout 80 - 85% (211 - 224):
Duration: 11:10
Work: 152 kJ
TSS: 13.7 (intensity factor 0.859)
Norm Power: 227
VI: 1
Pw:HR: 2.38%
Pa:HR: 3.12%
Distance: 3.179 mi
Min Max Avg
Power: 169 300 226 watts
Heart Rate: 137 161 157 bpm
Cadence: 79 93 84 rpm
Cool Down:
Duration: 5:07
Work: 52 kJ
TSS: 3.8 (intensity factor 0.674)
Norm Power: 178
VI: 1.04
Pw:HR: -13.37%
Pa:HR: -5.73%
Distance: 1.283 mi
Min Max Avg
Power: 0 227 170 watts
Heart Rate: 143 160 148 bpm
Cadence: 68 95 85 rpm
Entire workout (224 watts):
Duration: 1:00:09 (1:01:37)
Work: 803 kJ
TSS: 81.7 (intensity factor 0.905)
Norm Power: 239
VI: 1.07
Pw:HR: 9.16%
Pa:HR: 9.61%
Distance: 17.063 mi
Min Max Avg
Power: 0 329 224 watts
Heart Rate: 84 171 154 bpm
Cadence: 38 95 80 rpm
All right - I'll add a thread tonight. ALso think we should either get John Stark on board, or make him the nemesis of the effort - Mr "I'll post pics of me inhaling a long john for motivation"
@Mike you nailed it nice work, I'm going to see if I can do the same in a bit here
@John - Wow. That's all I can say. Well, that and "I'm so freaking jealous". Nutella and whole grain toast will have to suffice for me
@Mike - Dude, you're tearing it up! Every time I see you guys post I think, crap I did the wrong workout!!
Then I realize, Oh, they're advanced....
Here's my Intermediate numbers for today's trainer time:
Lap 2 (0:12:00.00):
Duration: 12:00
Work: 154 kJ
TSS: 18 (intensity factor 0.948)
Norm Power:213
VI: 1
Pw:HR: 2.04%
Pa:HR: n/a
Distance: 0 ft
MinMaxAvg
Power: 0 262 214 watts
Heart Rate: 132 166 160 bpm
Cadence: 76 100 94 rpm
Crank Torque:0 236 193 lb-in
Lap 4 (0:12:00.00):
Duration: 12:00
Work: 153 kJ
TSS: 17.7 (intensity factor 0.942)
Norm Power:212
VI: 0.99
Pw:HR: 0.65%
Pa:HR: n/a
Distance: 0 ft
MinMaxAvg
Power: 0 275 213 watts
Heart Rate: 135 170 164 bpm
Cadence: 76 104 97 rpm
Crank Torque:0 232 186 lb-in
Jorge - Nutella is food of the GODS!! I swear I love that stuff - it what crack must be like for an addict
- I can eat it on just about anything but my favorite thing to eat it on is a SPOON!!
So things are going great! I even have the internet stuff fixed and can post from today's ride that I just finished
Power-Tap #1:
Duration: 10:04
Work: 92 kJ
TSS: 17.2 (intensity factor 1.011)
Norm Power: 153
VI: 1
Pw:HR: 1.22%
Pa:HR: 8.44%
Distance: 3.34 mi
Min Max Avg
Power: 117 180 153 watts
Heart Rate: 127 154 148 bpm
Cadence: 81 93 85 rpm
Speed: 18.9 21.1 19.8 mph
Pace 2:51 3:11 3:01 min/mi
Crank Torque: 115 186 151 lb-in
Power-Tap #3:
Duration: 10:04
Work: 93 kJ
TSS: 17.4 (intensity factor 1.019)
Norm Power: 154
VI: 1
Pw:HR: 2.37%
Pa:HR: 6.64%
Distance: 3.216 mi
Min Max Avg
Power: 132 197 154 watts
Heart Rate: 122 161 152 bpm
Cadence: 79 90 82 rpm
Speed: 18.5 20.6 19.1 mph
Pace 2:55 3:14 3:08 min/mi
Crank Torque: 133 203 158 lb-in
Power-Tap #5:
Duration: 20:34
Work: 161 kJ
TSS: 25.6 (intensity factor 0.864)
Norm Power: 130
VI: 1
Pw:HR: -3.72%
Pa:HR: -0.11%
Distance: 6.348 mi
Min Max Avg
Power: 105 151 130 watts
Heart Rate: 129 150 146 bpm
Cadence: 76 110 89 rpm
Speed: 17.6 19.1 18.5 mph
Pace 3:08 3:25 3:15 min/mi
Crank Torque: 90 155 124 lb-in
Entire workout (127 watts):
Duration: 57:28
Work: 438 kJ
TSS: 75.5 (intensity factor 0.888)
Norm Power: 134
VI: 1.06
Pw:HR: 6.93%
Pa:HR: 9.11%
Distance: 17.3 mi
Min Max Avg
Power: 0 197 127 watts
Heart Rate: 67 161 140 bpm
Cadence: 62 147 89 rpm
Speed: 2.2 21.1 18.1 mph
Pace 2:51 26:49 3:18 min/mi
Crank Torque: 0 203 123 lb-in
Nice work Jim, and great to hear you're progressing!!
I put my data from this morning's trainer session (posted this AM) in a table to try to figure out what in means ... Help me out here:
80 - 85% (211 - 224):
I understand everything (I think) except the Pw:HR and Pa:HR - What do those measures mean? What can I extract from the values? (or is it just geek data that I should ignore!!)
Overall, I am happy with how the intervals went, except that I want to work on picking up my cadence. I wasn't paying much attention to it, but was rather, focusing on hitting my Power. I know outside, I prefer to be running 90 - 100 rpm. Might just be a trainer thing (versus road) - What do others think about cadence on the road vs. trainer??
Basically, it's a measure by which to measure aerobic endurance using cardiac drift. A more in-depth discussion of Decoupling (from JFriel) can be found here: http://www.cyclingpeakssoftware.com/power411/decoupling.asp
Also, check out the Race Analysis entries in Joe's blog:
http://www.trainingbible.com/joesblog/2007_08_01_archive.html
Kind of an odd day on the trainer. I felt really good and my average speed (which has been correlating to FTP+) was right on... BUT my data is saying I was a little light on my power. Even crazier was that my avg speed was higher in my 2nd set and my power went down!!! Maybe it was from digging out the drift in my driveway this morning (see pics below). I did have to wait until I got home:
15'@95-100%(224):
Duration: 15:06
Work: 201 kJ
TSS: 24.6 (intensity factor 0.99)
Norm Power: 222
VI: 1
Pw:HR: 6.72%
Pa:HR: 4.72%
Distance: 5.005 mi
Min Max Avg
Power: 188 262 222 watts
Heart Rate: 121 163 155 bpm
Cadence: 74 86 81 rpm
Speed: 18.2 20.5 19.9 mph
Pace 2:56 3:18 3:01 min/mi
Crank Torque: 196 285 231 lb-in
15'@95-100%(224w):
Duration: 15:08
Work: 200 kJ
TSS: 24.4 (intensity factor 0.984)
Norm Power: 221
VI: 1
Pw:HR: 6.1%
Pa:HR: 4.13%
Distance: 5.057 mi
Min Max Avg
Power: 181 261 221 watts
Heart Rate: 137 171 164 bpm
Cadence: 75 85 82 rpm
Speed: 18.5 20.6 20.0 mph
Pace 2:55 3:14 3:00 min/mi
Crank Torque: 189 277 228 lb-in
Remainder@85%(190w):
Duration: 9:41
Work: 111 kJ
TSS: 11.9 (intensity factor 0.857)
Norm Power: 192
VI: 1
Pw:HR: 0.1%
Pa:HR: 0.87%
Distance: 3.031 mi
Min Max Avg
Power: 89 234 191 watts
Heart Rate: 144 159 155 bpm
Cadence: 65 104 81 rpm
Speed: 16.4 19.4 18.7 mph
Pace 3:05 3:39 3:12 min/mi
Crank Torque: 107 252 200 lb-in
This is what it looked like when I opened my garage door...
This is what the path to my front door looks like. I still haven't sucked it up enuogh to tackle this one!
@TOM. Wow, i wish we had your snow here ( Rochester, NY). It's been warm the last few days and it rain all day yesterday melting the rest of the snow. Though it's cold today and hopefully get more snow later this week..
My bike workout went well. Above FTP by 5 first interval and mid FTP by second so right on the edge. It's still very hard but 2x12min doesn't seem too bad even though I still dread the next FTP test. My run with 5x uphill strides went really well too. I see lots of improvements this time around in my running for this OS season. I don't know why but i'm hoping it will last. Last year I had to pulled out of my IM because of multiple injury..I just picked up a great book called the "Zen and the art of running." by Larry Shapiro. Neat insights on clearing your mind while running..staying in the moment. I will try some of it tomorrow on my run !!
Nathalie
I had a really bad Monday at work....I mean really long I got home on this am about 0030. Ate leftovers from the fridge went to bed and then up and back to work by a little after 0600. So I was happy to get home tonight at a reasonable hour and see all the good workout posts to give me some energy. I got on the trainer and cranked out my 2x15 workout with a little warmup and cooldown. I did skip the brick run as i think that would put me over. If I get a good nights sleep may try to get my run in before work since I am on call.
Duration: 15:16
Work: 187 kJ
TSS: 24.8 (intensity factor 0.988)
Norm Power: 204
VI: 1
Pw:HR: 4.5%
Pa:HR: 5.38%
Distance: 4.935 mi
Min Max Avg
Power: 141 355 204 watts
Heart Rate: 105 138 128 bpm
Cadence: 64 85 71 rpm
Speed: 16.4 22.6 19.4 mph
Pace 2:40 3:39 3:06 min/mi
Crank Torque: 178 366 242 lb-in
Power-Tap #2:
Duration: 3:58
Work: 27 kJ
TSS: 2.1 (intensity factor 0.562)
Norm Power: n/a
VI: n/a
Pw:HR: -27.59%
Pa:HR: -18.76%
Distance: 1 mi
Min Max Avg
Power: 0 208 114 watts
Heart Rate: 104 139 115 bpm
Cadence: 57 83 65 rpm
Speed: 10.5 20.3 15.1 mph
Pace 2:58 5:43 3:58 min/mi
Crank Torque: 0 226 146 lb-in
Power-Tap #3:
Duration: 15:09
Work: 193 kJ
TSS: 26.9 (intensity factor 1.031)
Norm Power: 213
VI: 1.01
Pw:HR: -0.24%
Pa:HR: 3.15%
Distance: 4.937 mi
Min Max Avg
Power: 121 311 212 watts
Heart Rate: 107 148 137 bpm
Cadence: 66 83 75 rpm
Speed: 16.5 21.8 19.5 mph
Pace 2:45 3:39 3:05 min/mi
Crank Torque: 136 346 239 lb
Will post my before and after fit picks in a few days and then will update them as I dial it in.
Finally joining in the conversation: I'm doing well.
The Beginner's OS continues to serve me well; consistency is key for me.
Having said that, I missed today's bike/run brick for a medical; a stress test, complete with thalium injection. What a production! Take a ferry, drive to Boston, visit daughter in hospital along the way, jerk around with parking at Mass general, hustle up to fifth floor, then watch an amazing parade of specialists do their thing, passing me off in pretty good harmony. The last 1.5 minutes of the treadmill stress test was intense; the speed and incline jacked up, all of a sudden my legs loaded up and I still had to give them 60 seconds more to let the second injection of isotope do it's thing. Sweat was flying! That was no fun without a finish line to goad me on!
Afterward I drove like a demon and barely made the 5:00 ferry; I got there at 4:57!
I was gonna be a hero and do my EN workout in the dark but I'm toasted by the day; I'll pick it back up tomorrow.
@Ralph - nice job getting it done! I hate it when work interferes with working out - you didn't let that happen!
@nathalie - Solid work -keep it up!
@Tom - any time anyone complains about our snow, I'm going to show them a picture of your drifts. Holy crap!
@Jorge - I have to try Nutella, although I don't know if my weight loss goals allow any new "treats"!
Ralph - Kudos on the discipline to get on the trainer this evening. Like you, I've got call for 24 hours Wednesday, so early morning treadmill intervals is on the docket for me tomorrow.
@Mike - No more donuts! That was a one time thing. Also, I paste my WKO data into Notepad in Windows and then cut and paste into post. That is the only way I know how to remove all the spacing between lines. I usually have to format a bit in Notepad first.
@Dan - Listened to your podcast today. Very cool. You are a speed demon! And my best friend is a fire station captain so I know all about the 48's and 72's.
@Robin - You are on fire! Good work. I have your podcast loaded on my iPod and will be looking for major mojo from it tomorrow before my bike intervals.
@Jorge - Great work! And when do you wanna hook-up for a ride? Need to get Bob in on it as well. And thanks for the links to the data on HR.
@Tom - You are on fire! Good work! And love the pics!
@Everyone else - Good work!
As for me . . . .
I guess my old ultra friends got wind that I signed up for a 50 miler in July. I got an e-mail today asking if I wanna go for a run with a couple of them. This is gonna sound odd, but they want to run this Saturday NIGHT on the local mountain from 7:00 PM until 2:00 AM. 7 hour run at night! It is actually very fun to run on the mountain at nght. I have done it too many times to count. But I had to pass as I don't want to tempt the Iron God's and injure myself tripping on a toad or rock before IM SG. EDIT/ADD: And not that I could actually run 7 hours. I am good for 2 hours at most right now.
It was a cold, wet and windy afternoon in Norcal today so I did my 4 x 1/2 mile repeats on the dreadmill. I can really tell my legs are fatiguing, which is a good thing in EN land.
I actually did yesterday's workout!!!
well something about 228 to race day.... or maybe it was because I wasn't having any pain for the 2nd day in a row.... but I was going to walk the dog so had on those clothes,,, sorta running stuff and at the last minute, decided what the heck, pack in the bike in the Element... so with some shifting and adding in my body weight of warm clothing!! I dropped the kids off to school, and with only a cup of coffee and no Garmin, Hey I wasn't that organized... 
I found a Nutz over Choc Luna Bar in my cooler in the car, donned my tights over my tights and my IM winter jacket over my running jacket and with the dog in the kennel.... I got on Lucky in 33 degs and 9 mphs winds and had the whole trail to myself except for one commuter!! rode out 7 miles and then hit it hard on the way back with that headwind and with no Garmin but having ridden that portion hundreds of times, just picked two landscape points for interval #1 end and #2 end...the 2nd half of the Luna Bar I treasured for after #1 but it was sorta hard as it was cold.... nOTE: not good. I knew I had taken it into another work zone (no pm) when I stopped multitasking and planning my family calendar or wondering what we were having for dinner! 
When I was breathing hard and only focused on the road, figured that was as good as it needed to be after having taken a two week break from cycling.....The sun was out which made the day feel crisp and actually sorta nice except for a few fingers and one toe that was frozen.... 
Back at the car, I saw two fishermen waiting on some coffee from a can cooked over an open firepit!! I joked with them, did they have any for me and he quipped back nope not ready yet and sorry no bacon!!! they weren't catching anything either.... I guess they liked the outside as much as I did, cuz they were just sitting at the picnic table.
Loading the bike and now Rudy knew it was his turn... and I took off my outerlayers, put the new run shoes on and he was out of that kennel pretty quick!! and with a 15' scheduled brick run..I ran on the grass (only doing soft this week) with him running loose chasing and barking at the ducks in the water! He keeps thinking that they will get close or he could get to them!! with no Garmin, I just guessed at how long.. yeah I coulda looked at my teeensy phone but that woulda meant taking off my gloves!!
which is rule #1.. in cold... do not take off the gloves unless you have to. by now it was "warmer" but still windy so one way felt pretty good....then home for housework and laundry
so since I had to shower anyways right???? I headed to the pool for a lunch masters swim with superb instruction for me...but got out early enough to have some warm water! a bunch of women
trying to get hot water is not a pretty thing and the newbies learn the hard way with a few cold showers!!! so I have now been there two months... so I get out early!! and since my arms and upper body were done with, finished off with 54 pushups, done in 5 sets but more than 2 weeks ago.!! did some "bird dog plank" and some bridge on stability ball and some weights,, very light as I haven't been in gym for weeks but as Rich said in and out of there! college gym and very nice with lots of equipment looking out to brand new track... so really heavenly in there.. now I am not doing "weight training" to conflict with EN but really exercises that PT showed me as I had tendonitis in shoulder last year and am trying to prevent that by learning better technique for swimming and keeping up with my exercises for IT, piriformis and that!!
grocery shopped on the way home, diving into some fresh blueberries as soon as I entered.. as hungry....Dinner was discovered in Walmart but had baked potatoes in crock pot at home.... and mother in law brought over an apple pie!! and we made that Amish Friendship bread.... all to tempt me I am sure from my sugar fasting as I am on week 3.. but instead I ate some greek yogurt (it is growing on me) with grapenuts and blueberries....I am now entitling this chapter in my life as "how to gain weight while sugar fasting" as 1/2 cup of grapenuts has 200 cals!! yeah okay but I coulda been having a sliver of apple pie!!
currently reorganizing my personal schedule... and with the example of the coaches... will hold "EN office hours"
.. before I wake up kids for school.... and right before they come home.... so I hope everybody has a good day and love hearing about everybody's workout!! some of you are wearing me out though!!! I need some sleep just thinking about that boston Ferry trip or working all day at the hospital!! We have bad weather today so actually I am gonna ride today for tomorrow's workout, again cold but not like snow forecasted for friday.
@Marianne - Nice workout. Welcome back!
@John - Thanks for the advice on using Notepad for formatting bike data. I tried Word once, and it looked OK at first, but then blew up with all these extra sybols when I editted it!
Now for any advice on which bike data is pertinent? I'm thinking Duration, Work / TSS, IF, Norm Power, VI, Avg Power, Avg HR, Avg Cadence ... otherwise, there's just so much information. On the other hand, if folks can provide insight with all the additional data ...
Got my run intervals in this morning - 2 x 1.5 (5) @ TP (7:12). Took everyones advice from last week, and held back a little, hitting ~ 7:05. Felt good!! (Oh yeah, I'm sub-teaching my fiend's spin class tonight again, so thqat was motivation to exercise restraint!)
Hope everyone is hitting hump day strong and healthy!
Since I'm off the bike until Friday.
One of the guys at the station is a power lifter, there is always a lot of banter that goes back and forth between us. We are going to do the 300 for time winner takes bragging rights. I haven't done anything like cross fit for a long time. I'm sure I'll be fried afterwards.
http://www.gymjones.com/knowledge.php?id=35
@ Marianne - Body heat for the frozen Luna Bar - maybe the small of your back?
@ Dan - What broke on your CT? I've been having dysfunction with mine for about a month, with random shifts in resistence, random dropouts in readings, and the occasional crash of either the program, or the whole computer. I'm taking all the cables and controller and rotor to RacerMate in Seattle tomorrow after my workout, hope it's fixable.
@ Mike - Less is more is what I say. Measure what you're trying to improve, which would be the Normalized Power of the intervals (or average power for shorter intervals). TSS, IF, VI are all interesting, and maybe there are some data gluttons who can actually use them to improve their race performance. But we are basically trying to get stronger on the bike, and the intervals are what do that. A higher NP on them will translate into an easier and possibly faster bike/run on race day. That's what I focus on (both the limited data and the race result)
For my workout today, 3 x 1 mi (4') @ TP on the treadmill, which translated into 6:56, 6:52, and 6:49 miles. My HR never got above 140, compared to my Power Clinic bike workout yesterday, when I spent a lot of time over 147. Like most people, my run "threshold" HR has always been 5-10 bpm higher than my bike. WIth the EN workouts, both threshold HRs are rising, the bike faster than the run. Good news, I think, 'cause my maximum HR is sure not getting any higher! I 've never seen it over 167, and that was over five years ago; highest in last year is about 162-3.
Now 6 weeks into the OS, I've finally started to notice the lack of a "recovery week". For the first time today, I felt tired/sleepy 2 hours after my workout, which to me is a sign that I am working at a good level.
I did my workout at 11:00 at the Y today. I was going to do my run workout outside but it snowed here and I didn't want to deal with lack of traction though the Y's track was busy. I'm all for people walking the track; exercising is great and needed at any age but I do have issues when a simple rule of walking the inside lane on the track leaving the outside lane for runner's is hard for people to understand. Then again I see it all the time on the road where slower driver's bogged down the left lane. It made my intervals interesting and didn't hit anybody though there was a few close calls..; ). My workout was 2x 1mile at zone 4 and remainder of the 60min at zone 3. I'm easily keeping pace with these. I did calibrated my foot pod and I'm hoping my data is correct and that OS is working it's magic. My next run test will be interesting. I am feeling tired though now so I now it was a good workout !
Good job everybody and getting it done today !
Nathalie
@Al, completely fixable both the power supply cable and stereo cable lost their ends that plug into the load generator. My fault that it happened. I won't go into detail but it was stupid stuff and my fault.
If you've never had experience w/ computrainer service, people are generally pretty happy from what I've read on ST and other places. Generally it doesn't cost very much to fix the load generators either so consider yourself lucky to be able to get it fixed by stopping in. I think I gave away my old travel trac fluid trainer several years ago to Tom Scroggins??? So I'm sans indoor trainer until Friday.
@Nathalie - Don't get me going on track etiquette!! We have a 3-lane 1/10 mile indoor track at my club. The lanes are marked "Walk", "Jog", and "Run", which may make it worse - They should just say stay in the inside lane unless you're passing, and don't run / walk 2-abreast!! Inevitably there are walkers chit-chatting side-by-side, a guy shuffling in the "Run" lane that I can walk faster than he can jog, etc. etc. ... Makes for quite the obstacle course! Fortunately, 5:30 AM on weekdays are usually just amusing, but not dangerous - the danger comes between 5:00 and 7:00 PM on weekends and pretty much all day on weekends.
Thanks for letting me vent!!
Nathalie
Good conversation this morning. The group is very active this week. I LOVE IT! And glad Al and Bill are back. But where is Joel Bell?
A break in the rain in Cali today so met up with Tom Glynn and we rode 20' over to Carrie Chavez house and then took off. I would like to say I cut them loose early on, but I could tell I was gonna get dropped so I told them to get going. Carrie is in a whole other league than I am. No need for me to suffer.
Anyhoo, was foggy and low 40's but got my longest ride in ~ 3 months done today. Nice baseline as I jump into IM Plan in less than two weeks. My legs were fatigued yesterday and today they are shelled! Nice rolly route with some descent, fairly long ascents. No intervals. Just an ABP ride:
Entire workout (184 watts):
Duration: 2:24:07
Work: 1595 kJ
TSS: 149.5 (intensity factor 0.81)
Norm Power: 209
VI: 1.11
Pw:HR: 8.27%
Pa:HR: 11.26%
Distance: 39.417 mi
Min Max Avg
Power: 0 619 184 watts
Heart Rate: 101 168 153 bpm
Cadence: 30 201 99 rpm
Speed: 2.2 34.8 16.7 mph
Pace 1:43 26:49 3:36 min/mi
Crank Torque: 0 1168 163 lb-in
Managed to sneak out today between clinic and a meeting for my 1.5 at IP(7:12 like Mike) x 2. I went out a little hard on the first one averaging about 6:55 or so (dont have my data in front of me) but the second one was a little slow I had to run on a path with bad footing for a bit so I dialed it back and averaged 7:18 on the second. (That and I was pooped. 
Short cool down and back to work. Home now and hoping to stay.
You did give that to me several years ago. I wish I could give it back to you, but when I upgraded to a Kinetic by Kurt I handed it down to another budding cyclist who was looking for a trainer. Bummer that you're out of commission until then!