January OS Week 5 training thread
Hey, welcome to the first day of February!!! 
.....
*this is what my tng week will look like
Monday: scheduled rest day but I just took off Sat/sun due to snow so I ran 3ish miles today to test out piriformis, it felt good. I ran on grass last week and tried out the pavement this week. Had PT today.
Tuesday: bike and I hope to as weather will be a high of 45 outside, swim at lunch. *I will ride a bit longer as I can't get in all of this Sat ride in.
Wednesday: I hope to do Thurs bike this day cuz rain coming in on thurs. *
thursday: Run, swim at lunch, and do "PT: exercises in gym
Friday: Run (I am not worrying about intensity or other just time back in my shoes this week!)
Saturday: work day blazing mt bike trails.. gotta count for something, will pack mt bike but not sure how many miles.
Sunday: possible tri bike ride the Tues workout.. before church
thought I would post since I know some of you are "easing" back into running. I hope you have a good day! m
Comments
Well my week started out with a FTT as I am in week 14 on the bike and only week 4 on the run. It's definitely a different balance than my OS group had to deal with. The test went great I felt strong going in to the final 10' and pushed really hard.
My new FTP is 220 up 19 watts from week 8 which is a 9% increase. My watt/kg has gone up from 2.0 (week 8) to 2.2, partly because of the training and the weight loss.
Thursday's bike should be a challenge with the new numbers, but before then I have to get out skiing.
Gordon
@Gordon - awesome bump in the FTP! I keep peeking in to the Nov OS threads and am constantly inspired by everyone's gains. Our group will be there soon enough!
Let's see some results from today's workout, folks. Personally, I was not feeling it mentally as I walked into the cave this morning. The stupid snow plow woke me up 30' before my alarm was to go off and I couldn't get back to sleep, so I was starting with a lack of focus. However, I got it done, but I really suffered. My legs are shredded. I think the easy elliptical workout at lunch will feel good.
2 x 15' @ 290 & 293, then 12' @ 242 (.892 IF)
Entire workout (217 watts):
Duration: 1:06:03
Work: 862 kJ
TSS: 95.8 (intensity factor 0.933)
Norm Power: 253
VI: 1.16
Pw:HR: 11.65%
Pa:HR: 10.5%
Distance: 21.081 mi
Min Max Avg
Power: 0 369 217 watts
Heart Rate: 66 178 145 bpm
Cadence: 59 134 87 rpm
Speed: 2.5 23.6 19.2 mph
awesome job!
happy to read the OS work arounds as some of us deal with injuries...
I'm going to be starting week 3 on the bike tonight (just couldn't bring myself to get on the trainer at 5:30am). Because of the cold weather and ice and snow I haven't been doing the brick runs as I'd hoped. I've tried to start easing back into running. I plan to hit the gym tomorrow morning to try to jog for 25 minutes and finish the hour on the elliptical. I'll do the same sort of drill for the Sunday run (running 25-30), perhaps finishing the hour in the pool doing kickboard work (the stitches are out and I can wear my static brace in the water and rest the one arm on the board while holding the other - I tested it out this past Sunday).
In an ideal world I'll start week one of running next week while doing week 4 of biking...
hope everyone is doing well!
As for me, I've been cleared to bike again! YEEEEEEHAAAA!!!!!!!!!!!! I haven't sat on the bike in something like 8 weeks- so I'm REALLY rusty. There's no way I'm ready to pump out a 2x20 test. But I did hop on the trainer this morning and put up 30 min at and IF of 0.8 (that's .8 of what I my FTP was before the 8 week break). So I feel pretty good about my prospects for coming back quickly on the bike. I'm gonna be starting out at Week 1 for the bike workouts and will just make a guestimate of my FTP for now. So I'm gonna be a few weeks behind you all- but at least I'm back in the game a little!
@ Becky- I am not doing any BRicks lately. Not sure what your A race is and when you need to be really hitting it hard. But my first race is not until 6/19. I think skipping the BRicks when it is below 20 degrees is just fine. I am only running Wed and Sun. I am doing all of the other work for OS as planned, including core.
Entire workout (6.21 min/mi):
Duration: 41:41 (43:34)
Work: n/a
rTSS: 74.3 (0.992)
NGP: 6:03 (266.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.717 mi
Min Max Avg
Cadence: 78 88 84 rpm
Speed: 3:46 0:00 6:07 min/mi
Becky - I haven't done the first brick. Not that that makes it ok - I just refuse to either change into dry clothes or go out soaking wet. I have also only been running 1x a week and doing elliptical 1x a week since I am coming off an injury.
Glad Your able to get back on the bike Nemo!
Jim - you are killing it!
I had a good run yesterday, but am feeling the effects of it in my hip today
- darn it! I just don't know that I'll ever be able to handle training on the roads again 
. I just feel like I've been beaten with a stick afterward! I did ride today and felt good and had my first day of .90 total IF 
Power-Tap #2:
Duration: 12:04
Work: 112 kJ
TSS: 21.4 (intensity factor 1.031)
Norm Power: 156
VI: 1
Pw:HR: 2.46%
Pa:HR: 8.41%
Distance: 4.08 mi
Min Max Avg
Power: 128 182 155 watts
Heart Rate: 124 152 145 bpm
Cadence: 78 90 82 rpm
Speed: 19.2 21.4 20.3 mph
Pace 2:48 3:07 2:58 min/mi
Crank Torque: 124 189 160 lb-in
Power-Tap #4:
Duration: 12:06
Work: 114 kJ
TSS: 21.9 (intensity factor 1.041)
Norm Power: 157
VI: 1
Pw:HR: 1.65%
Pa:HR: 5.95%
Distance: 3.948 mi
Min Max Avg
Power: 130 189 157 watts
Heart Rate: 126 158 150 bpm
Cadence: 75 83 79 rpm
Speed: 18.7 20.4 19.5 mph
Pace 2:56 3:12 3:04 min/mi
Crank Torque: 141 207 169 lb-in
Power-Tap #6:
Duration: 15:12
Work: 117 kJ
TSS: 18.3 (intensity factor 0.851)
Norm Power: 128
VI: 1
Pw:HR: 0.72%
Pa:HR: 2.58%
Distance: 4.793 mi
Min Max Avg
Power: 108 152 128 watts
Heart Rate: 128 155 147 bpm
Cadence: 80 119 91 rpm
Speed: 18.1 19.6 18.9 mph
Pace 3:04 3:18 3:11 min/mi
Crank Torque: 85 145 119 lb-in
Entire workout (129 watts):
Duration: 58:20
Work: 451 kJ
TSS: 79.7 (intensity factor 0.906)
Norm Power: 137
VI: 1.06
Pw:HR: 7.64%
Pa:HR: 10.99%
Distance: 18.048 mi
Min Max Avg
Power: 0 189 129 watts
Heart Rate: 80 158 139 bpm
Cadence: 58 131 86 rpm
Speed: 4.7 21.4 18.6 mph
Pace 2:48 12:52 3:14 min/mi
Crank Torque: 0 207 129 lb-in
and from my run yesterday
Entire workout (158 bpm):
Duration: 56:06
Work: n/a
rTSS: 86.5 (0.915)
NGP: 9:31 (169.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 9.02%
Distance: 5.851 mi
Elevation Gain: 493 ft
Elevation Loss: 525 ft
Grade: -0.1 % (-31 ft)
Min Max Avg
Heart Rate: 41 175 157 bpm
Speed: 0 10.8 6.2 mph
Pace 5:33 0:00 9:36 min/mi
Altitude: 844 923 891 ft
Today's bike of 2x15 went well as first set was at 1.11% and second set was 1.108%. Total workout was 1.02. Feeling good!
Good work everyone
Welcome back Nemo! You'll catch us before you know it
@Robin..You inspire me to get my WKO on this forum too. You are consistent ! My 2nd intervals is not that close !
@Kevin.How is those Vibram ? I saw somebody running in them at Fleet feet's snowshoe 5k 2 weeks ago. It turned out to be a trail run because of lack of snow. Where did you get them ?
I had good workouts yesterday. Biked early and even ran my brick. Hill repeats are a killer !All before 9am ! A new one for me. I will figure out how to get my WKO data on here !!
I am doing a 5k snowshoe race tonight ! There is snow enough thank goodness !!
Nathalie
@Kevin - Nice brick. I'm curious about your Vibram FF experience too. I'm considering them
@Dan - Impressive run workout! Can't wait until I can post some numbers like that again.
@Nathalie - Good luck in the snowshoe race. Let's see some pics.
@Robin- those are some solid numbers. I'm gonna bet you'll see a huge bump in your next FTP test!
I went to the pool today and decided to swim instead of water-run. I'm watching the weather with great interest to see if I can get outside tomorrow to ride. I'm sooooooo excited to be able to get back on the bike again! I hope to be putting up some big numbers with the rest of you soon!
@Nemo: I got my Vibrams back in August after suffering through IMLP with a calf injury that forced me to walk the entire marathon (essentially). It was an injury from April that I aggravated in July just before IMLP. I read "Born to Run" and decided "what the hell" on experimenting with the barefoot running. I must say that overall I think the experience has been positive. Although totally ass-backwards, running in the VFF's has seemed to really help my calves since it forces them through a wider range of motion (even if initially it really makes your calves sorer from working them too hard). It has also helped my knees and hips. Basically I use them for my brick runs and stick to regular shoes for longer runs. I know you are having a lot of calf issues so I thought I would post this up. It is only one man's experience though and it flies in the face of most conventional logic so I can't say I wholeheartedly endorse it for others, but then again if what you are doing isn't working, sometimes it just pays to try something else.
@Nathalie: I got mine at 123 Shoes in Penfield, but I think Medved has them in Pittsford now too. Definitely try them on before buying as the size is very individual and needs to be spot on.
Kevin- You can see the details in my "another calf issue" thread, but knowing what I know now- I'm sure vibrams & barefoot running would not do anything to help resolve my calf issues- they might actually make things worse! I'm sure they are good for some folks- just not me right now. I just thought it sounded humorous to have Vibrams (a "go natural" kinda thing) on a treadmill (a man made indoor kinda thing). Sorta like a hippie carrying a gun. It's not that the two couldn't go together- just seems like an odd couple. Well, it gave me a chuckle anyway!
I feel like it could be good - thanks Nemo. So glad your back on that bike, but probably no more than you are
Took an unscheduled day off today. I woke up to my hip griping at me and a tender spot on the inside of my left knee = RED FLAGS all over the place. Sucks to have to do that when the Mojo is sky high, but I thought a bike or run would fall firmly under the category of STOOPID
Hope everyone else has had a good day
Great ride today, had a 2x15. 299, 296. Then took the dog for a run. Saw some wildlife while on trainer (turkey and deer). Then went outside to run with my dog and busted 5 pheasants. The name of my road is Nature Trail. I did snap this pic while riding right out the window
Power-Tap #1:
Duration: 15:05
Work: 270 kJ
TSS: 26.7 (intensity factor 1.03)
Norm Power: 299
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 8.057 mi
Min Max Avg
Power: 218 380 299 watts
Cadence: 86 129 93 rpm
Speed: 30.3 33.9 32.0 mph
Pace 1:46 1:59 1:52 min/mi
Crank Torque: 164 345 272 lb-in
Power-Tap #2:
Duration: 3:59
Work: 40 kJ
TSS: 2.4 (intensity factor 0.602)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.947 mi
Min Max Avg
Power: 0 302 166 watts
Cadence: 58 166 93 rpm
Speed: 15 34.7 29.3 mph
Pace 1:44 4:00 2:03 min/mi
Crank Torque: 0 313 151 lb-in
Power-Tap #3:
Duration: 15:08
Work: 269 kJ
TSS: 26.3 (intensity factor 1.021)
Norm Power: 296
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.822 mi
Min Max Avg
Power: 164 427 296 watts
Cadence: 69 134 92 rpm
Speed: 25.8 35 30.9 mph
Pace 1:43 2:19 1:56 min/mi
Crank Torque: 119 392 274 lb-in
Power-Tap #4:
Duration: 1:26
Work: 15 kJ
TSS: 1 (intensity factor 0.651)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.605 mi
Min Max Avg
Power: 0 295 175 watts
Cadence: 63 121 88 rpm
Speed: 11.9 32.5 25.3 mph
Pace 1:51 5:02 2:22 min/mi
Crank Torque: 0 305 166 lb-in
Power-Tap #5:
Duration: 12:55
Work: 181 kJ
TSS: 14.8 (intensity factor 0.828)
Norm Power: 240
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.53 mi
Min Max Avg
Power: 0 349 234 watts
Cadence: 53 139 89 rpm
Speed: 4.9 38.6 30.7 mph
Pace 1:33 12:13 1:57 min/mi
Crank Torque: 0 344 223 lb-in
Entire workout (253 watts):
Duration: 1:00:42 (1:02:25)
Work: 923 kJ
TSS: 86.3 (intensity factor 0.924)
Norm Power: 268
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 30.475 mi
Min Max Avg
Power: 0 427 253 watts
Cadence: 33 166 92 rpm
Speed: 2.2 38.6 30.2 mph
Pace 1:33 26:49 1:59 min/mi
Crank Torque: 0 816 234 lb-in
Made it out for a run today in the snow. Did my best with the intervals, but didn't have my Yaktrax or Screw Shoes so a good part of it felt like I was running in molasses. Still managed some good efforts by RPE, even if the Garmin said I was barely moving.
@Nemo: Yes, I'm sort of cross posting here. I read your posts on the injury forum and thought I would toss it out for you that my calf injury is what got me into the whole Vibram thing in the first place. Like you say, based on what is logical the barefoot running could make things worse for you. On the other hand, if you try the prescribed remedies you are working on and they fail, it might be worth a try. I suspect our injuries were pretty similar. In some ways it is similar to achilles tendinitis (which is actually often an inflammation of the muscles in the lower calf and not the true tendon) which tends to respond best to aggressive eccentric strengthening exercises. Hopefully you are well on your way mending!