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January OS Week 4 Training Thread

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  • Well gang this is it my last post as a member of the January OS!    Been an absolute blast and I appreciate everyone's support.  You are all awesome and enjoy the next weeks of OS.  I am sensing nice fitness gains for all of you. 

    Had limited time this morning so got in what I could.  Rode with a buddy who hasn't been on his bike since September and another guy in the middle of training for Cali 70.3.  Had a blast, nailed my intervals (they actually felt a little easy) and an overall ride of .858 gives me confidence going into transition and on to IM training.  Especially after the hilly 9 mile run yesterday.  The overall IF would probably have been higher as I had to circle back a couple of times and simply spin with my buddy was falling off the back.  He is a trooper.

    601 TSS for the week.  Nice bump from 400 last week.

    Usual rolly route.  Cold, wet, dense foggy air around 41 degrees.  But I am not complaining since I am fortunate to get outside.

    Entire workout

    Duration:   1:39:41

    Work:       1147 kJ

    TSS:       122.2 (intensity factor 0.858)

    Norm Power: 222

    VI:         1.16

    Pw:HR:       4.7%

    Pa:HR:       15.56%

    Distance:   28.232 mi

      Min Max Avg

    Power:        0 617 192  watts

    Heart Rate:   81 171 148  bpm

    Cadence      30 196 99  rpm

    Speed:        2.2 33.4 17.2  mph

    Pace         1:48 26:49 3:30  min/mi

    Crank Torque: 0 943 165  lb-in



    Power-Tap #2:

    Duration:   10:00

    Work:       153 kJ

    TSS:       16.6 (intensity factor 0.998)

    Norm Power: 258

    VI:         1.01

    Pw:HR:       11.64%

    Pa:HR:       9.13%

    Distance:   4.045 mi

      Min Max Avg

    Power:        0 477 255  watts

    Heart Rate:   139 171 166  bpm

    Cadence:      78 150 102  rpm

    Speed:        16.6 33.4 24.2  mph

    Pace          1:48 3:37 2:29  min/mi

    Crank Torque: 0 413 212  lb-in

    Power-Tap #4:

    Duration:   9:57

    Work:       156 kJ

    TSS:        17 (intensity factor 1.013)

    Norm Power: 262

    VI:         1

    Pw:HR:       3.27%

    Pa:HR:       10.24%

    Distance:   2.623 mi

      Min Max Avg

    Power:        161 414 261  watts

    Heart Rate:   148 170 164  bpm

    Cadence:      83 191 103  rpm

    Speed:        9.9 22.7 15.8  mph

    Pace          2:39 6:04 3:48  min/mi

    Crank Torque: 114 357 218  lb-in

  • 600 TSS for the week is tasty!! We will mis you John! But we'll be keeping tabs on you as you train up for IMSG. I can't believe the whole IM season is going to start sooooo early this year! It feels unreal!
  • too icy this morning for any outside workouts. so slept in again, 3x row! going to movies with family here in a bit... so I just took my 2 rest days in a row so no worries!
  • Well, another week in Hartford CT. Bah. I got a treadmill & bike session in at the hotel. Not sure the watts on the bike are real....



    Good bike session yesterday. I did 3 spin-ups, 3X1' (1') sets (188, 193, 197). Then 2X12' (4') at Z4 (191, 190), 2X15 @ 85% (or 160 watts target 164, 160). I pretty much hit all my target watts today. Good stuff.



    Good run today. I did six stride (6:10, 6:23, 5:59, 6:11, 6:11, 5:32). Then 2X1(3') repeats at 7:57, 7:29). The last set was Z3 and I held 8:54.



    And with this the first month the out season is done. Too much traveling impacting the training. However, I feel like I'm going to have a nice pop in my watts and a larger pop on my running next time I test.

     

    You guys are rocking.

  •  @John Stark: we will miss you and all your infectious social energy. Bon voyage as you set sail for IM SG. 

    As for me I nailed another good workout: outside as always! 1.5 hours on the bike as 2x10(2)@ FTP then 2x15(3)@z3, transitioning to a 32 min run on my favorite trail loop. 23 degrees at the finish. I felt warm and toasty the whole time except for my forehead on the bike: it felt like an icecream headache! I ran into the dusk without a light as long as I could; beautiful to experience the day/night shift this way. 

  • Mother/Father in law in town as well as brother and sister in law plus three kids under 5 equals a tough and tiring weekend. I'm not used to the kid screaming. Was fun I'm tired. Had a good 2x15 though.

    Had a had drive crash this week but saved my old WKO data. Looks like I didn't put a new FTP in when I d/l this workout today so the IF is screwy. 

    Not my best week of work but as a whole in January I think I missed 2 workouts, almost always nailed my power goals so on a macro level a really great month.  Lets hope for an even better February

    Power-Tap #1:

    Duration: 15:06

    Work: 272 kJ

    TSS: 33.9 (intensity factor 1.16)

    Norm Power: 302

    VI: 1

    Pw:HR: n/a

    Pa:HR: n/a

    Distance: 7.963 mi

    Min Max Avg

    Power: 99 394 301 watts

    Cadence: 64 156 93 rpm

    Speed: 27.3 32.8 31.6 mph

    Pace 1:50 2:12 1:54 min/mi

    Crank Torque: 90 467 274 lb-in



    Power-Tap #2:

    Duration: 3:07 (3:42)

    Work: 21 kJ

    TSS: 1.2 (intensity factor 0.489)

    Norm Power: n/a

    VI: n/a

    Pw:HR: n/a

    Pa:HR: n/a

    Distance: 1.151 mi

    Min Max Avg

    Power: 0 245 114 watts

    Cadence: 46 141 92 rpm

    Speed: 2.2 30.6 23.7 mph

    Pace 1:58 26:49 2:32 min/mi

    Crank Torque: 0 336 102 lb-in



    Power-Tap #3:

    Duration: 15:08

    Work: 266 kJ

    TSS: 32.1 (intensity factor 1.129)

    Norm Power: 293

    VI: 1

    Pw:HR: n/a

    Pa:HR: n/a

    Distance: 7.757 mi

    Min Max Avg

    Power: 158 426 293 watts

    Cadence: 67 131 91 rpm

    Speed: 22.9 33.3 30.7 mph

    Pace 1:48 2:37 1:57 min/mi

    Crank Torque: 136 392 274 lb-in



    Power-Tap #4:

    Duration: 2:36

    Work: 16 kJ

    TSS: 1.1 (intensity factor 0.498)

    Norm Power: n/a

    VI: n/a

    Pw:HR: n/a

    Pa:HR: n/a

    Distance: 0.853 mi

    Min Max Avg

    Power: 0 260 103 watts

    Cadence: 33 147 84 rpm

    Speed: 3 32.1 22.6 mph

    Pace 1:52 20:07 2:40 min/mi

    Crank Torque: 0 625 104 lb-in



    Entire workout (250 watts):

    Duration: 48:39 (59:30)

    Work: 731 kJ

    TSS: 89.4 (intensity factor 1.05)

    Norm Power: 273

    VI: 1.09

    Pw:HR: n/a

    Pa:HR: n/a

    Distance: 23.968 mi

    Min Max Avg

    Power: 0 426 250 watts

    Cadence: 33 177 92 rpm

    Speed: 2.2 36.4 30.0 mph

    Pace 1:39 26:49 2:00 min/mi

    Crank Torque: 0 625 231 lb-in

  • Morning swim, and afternoon run. 2 x 2mi (6') @ 6:48 and 7:02. 1st is DOWNHILL, the second is back UP, avg is 6:55, which fits my TP of 6:58 just fine. No rain today, but I spent > 30 minutes wiping the grit off my bike and re-greasing the chain from yesteday's ride: 2 hours, TSS 123, IF of 0.8. With only a total of 0.02 inch of rain in those two hours, and all the grease is gone!

    Tomorrow is a travel day, going with #1 son to ski in CO, meeting my sister and bro-in-law there. Continuing to test the value of moguls (or hopefully, powder) in building FTP for cycling!

    Good luck to John as he tackles training for IMSG. I'm toying with the idea of shooting down there on race weekend to sign up for next year. So far that's just a fantasy. I've never seen an IM swim start from land, someday I'll have to do that.

  • Great run outdoors today. It was a little brisk running into the wind, but I was glad not to be on the treadmill for a change. 1 hour in the blistering Iowa heat of 20F!
  • Great run yesterday am. Held my intervals. Overall a good week. Bike a little off but will get my mojo together this week. It will be interesting as my workouts will be in the early am because of my day job doing taxes. I have another 5k snowshoe on wednesday.

    Have a good 6 week all !!

    Nathalie
  • I'm jealous of all of you who are having these great run workouts.  I have 1 more week until I can strap the shoes on and hit the roads myself, so I'll be there with you all soon enough.

    I'm continuing to see the benefits of my hard work on the trainer, though:

    • Saturday: 10' WU; then 2 x 15' as 287 / 291 (106% / 107.3% of week 1 FTP); then 2 x 15' as 236 / 235 (87.2% / 86.6% of FTP; 5' CD.  Total of 1:25 with .902 IF & 117 TSS
    • Sunday: 10' WU, then 2 x 12' as 302 / 303 (111.4% / 111.7% of FTP), 5' CD.  Total of 40' with .988 IF & 67 TSS.  Then did a 3 mile fast-walk brick which felt awesome - I'm so ready to run!

    I'll be targeting 290-300 for my FTP intervals this week.  It looks like I'm seeing at least a 7% FTP gain over 4 weeks which seems to be in line with what many of you are posting as well.

    I want to keep up with the accountability moving forward so I'm posting my week 4 stats and PMC:

    • Training time: 6:50
    • Time spent at/above FTP: 1:43
    • Avg IF on bike: .920
    • Miles: 98
    • TSS: 496
    • CTL: 50.8 TSS/d
    • TSB: -18
    • Weight: 175.0 lbs

    Anyone else want to share?  Keep up the good work folks!

  • @Robin nice job nice to see the numbers going up, I don't mind looking @ wko data keep posting it!
  • Some of us are technically challenged. I have tried to post my chart without success. But they are pretty.
  • Thanks Dan image - would you mind sharing some of that running speed - please???

    Michele - it took me a while to figure it out too. From the journal screen on WKO you can go to the summary and then click options - you can copy the whole chart or just highlight the part you want and click copy and then paste it in your post - at least that is how it works for me.

    Now for my WKO lesson - how do you get all those totals? I really like that! Thanks for sharing - I think your slayin it!
  • @Robin - I assume you're talking about my weekly totals I had stated above?  I just have a couple custom graphs on the Home page set up that give me the information:

    • Summary table - tells me TSS, duration and miles week by week
    • A custom TSS vs IF chart set to 7 day increments - tells me average IF and TSS for the week (can do separate ones for cycling, running, etc.)
    • A customer power distribution chart - tells me actual time or % of time spent in certain power zones (can also set one up for time spent in certain HR zones)

    You just have to devote a little time to play around with manipulating those charts to get at the data you find interesting.

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