Tues Week 4 bike
A day early for me - I thought last week's was tough - this weeks 5X3' was a killer. The 4th interval was holding on for dear life and on the last my wife came into the garage to see if I was okay (she heard strange screaming and cursing). Held all 5 to 120% with CT erg mode. Did have to take a 15 second break in middle of last.
It was also extremely hard to go right into a 60% rest interval between the 3' work intervals. Legs just wanted to not move, but pushed back up to 60% within 30 seconds.
The 10X30/30 was not as bad - super hard, but made it through unscathed.
That took until 1:10, so skipped any 85% work.
Glad I rested yesterday as directed.
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Very tough....give it my all!
FTP 250w
20' 256w
VO2 296w
5 x 3' (3') @ ave 287w (IF 1.15 and 97% of VO2)
Not the 120% but had nothing left after 5th interval
Did do the 10 x 30/30
After a weekend of near death (it seriously felt like it) from the flu or some wicked stomach virus, and the near dehydration I endured I honestly thought, even though I feel much better and can finally eat, I would not perform very well trying this workout this morning. BIG SHOCKER as I hit the numbers on the nose and still did most rest intervals @ 60% and a few at 50%. So I was perty stoked with the effort and results when I knew I wasn't feeling 100% back with it strength-wise.
Here is how my intervals went (317 is 120%):
I hit all the 30/30's at above 320 and threw in 7 minutes at 85% at the end to round out the workout in 1:15:00 for IF of .89
Feels so good to kinda feel back to normal after you've been sick. I forgot what it feels like to be sick as it has been 2 or 3 years since I've been sick at all and can't even remember the last time I pucked my guts out like I did (at least not from a workout).
Feel like I just finished a heavyweight fight. Got on the bike feeling good, warmup felt OK, and into the intervals. Target 305, came out as
The last two were on some extra rest, as I stopped pedaling and stretched calves and hamstrings for probably an additional 60-90 seconds beyond the rest interval. Needed it, too, cuz I don't think I was going to get much done on the 4' of rest for sets 4 & 5. Set 5 in particular was really tough. After about 1:15 in, I had to keep surging to keep the watts from falling off. I'd look down and see the watts drop by 5, 10, 15, and then push extra hard, and it would bump back up, and start to drop again, and I'd push again. Over, and over, and over, until the last 15 seconds or so. I kinda feel like that was a breakthrough set, because every ounce of me wanted to quit, I felt like I wasn't holding the numbers, wasn't meeting the goal, and it hurt like hell. But I kept pushing, and actually beat every one of my intervals from last week on that last one.
The best part was the 10 x 30/30. That felt very do-able. Only the last two felt tough, and more mental than physical. Somehow, getting 21 minutes of VO2 work in feels like something very few of the base-building tri-doodes are doing out there...
Mike
As soon as I start pedaling- the PM blanks out! I knew I was close to needing a new battery, but I was too lazy every day to change it. Now I was forced, but I've learned to keep a stash handy and I changed it, reset the date and time, and was off.
I felt good in the warm up because I returned to my older version- 3x30" (30") spinups for high RPMs, the 3x1' (1') @ FTP, then the 2x1'(2') at Z5.
Hit the intervals (226 is VO2, 224 is 120%)
227
226
226
226
227
That added extra minute of rest was key for me. All RI were at 58-59% with underachieving first 30" and overachieving last 30".
30/30s were CAKE!
Low on time, but threw in 5' @ 85%.
Legs up, cold bath, off to work.
Great workout!
Awesome Job Everyone!
Thanks to Matt S and Al, my mental 6 pack is getting stronger everyday.
I nailed all 5 intervals at 320 watts! My 5' test was 315 and 120% is 318
No pauses, no drops in cadence, just pushed straight through... hurt like hell though
I think the 4' rest intervals really helped as I held 60% the entire time and did quite feel recovered until about 3-3:30 into the rest interval and like others the 10 x 30/30 was easy. No time for the 85% today.
Good job everyone!
Nice job everyone! will be pausing a week to head to Cali. Can ride M-W this week but figured hitting the T + Th rides with a day between is rough for me, two days in a row following a weekend TT would just be....sad.
Sooo...FT fest it is. yesterday was 2x15 with some z3 time for 60' @ .89, today was 3x10 with 10x30/30 for 60' @ .93, and tomorrow will be shooting for a solid 1:30-1:45 mix mash of 30/30's + FTP + z5 work.
I worked out last Thurs night and was up watching some late night programming after midnight from my 3x espresso @ 6pm to get the energy up to hit the trainer after a long day at the office. Looks like early morning is the only option...I will try on Thursday.
Vince
I too was struck with a stomach virus Friday morning and was unsure how this morning would go. Was able to do most of the Saturday bike workout on Sunday with no running. Took Monday off. Had a good warmup and was able to hit all 5 - 3' @ 310 watts with the 4' rest at 65%. (5' pVO2 is 308.) (Last week, by pushing too many buttons on my LYC, I found the interval mode. By watching the average watts I was better able to hit the target. The loud music also helps a lot.) The 30"/30" were uneventful but I had to dig deep to get through them. I added 7' at 85% but after pushing the bigger watts earlier the 85% seemed "easier." Total workout was 1:31 minutes. For full disclosure, I should mention that due to work, family obligations, sickness, and lots of snow over the weekend, I have not run for 10 days so no doubt that helped me get it done.
Great job by all. Major work and suffering being done by all!
got it done tonight....but I had to bury myself to do it. My heart rate was racing, I think from a lack of sleep the last few nights.
5' power is 263, 120% is 259
1st - 267
2nd - 270
3rd - 267
4th - 264
5th - 268
I really suffered here and interestingly the first 2 30/30's were torture, but then I kind of got into them and they got easier. Glad it's done.....I found some serious mental fu for this one.
My 30/30s are also showing some improvement in that when I started this stuff my goal was to keep the on 30s above 300 watts (usually hitting about 304 for each one) and today I hit them all in the 324 watt range.
My only concerns are that I often feel like I am going to pass out towards the end of each three minute interval and during the past couple of weeks I have developed some impressive muscle cramping in my left calf.
It's all good though.
Well, no, actually that DOESN'T sound good. Hydration adequate during and before the VO2 sesions? I know I sweat a LOT during these, and need to stay topped up.
Ouchy Momma!
3x5' was tough this early am. I did a Blood Lactate Test at a buddy's training center in Westlake Village last night which consisted of warming up for 15' then starting at 100 watts and going up each 3' by 30 watts until I was at 340 watts and cried uncle. Each 3' the test administrator checked HR and stuck my ear with a little needle to get blood on a lactate strip then into the reader. Pretty interesting in their theorizing that measuring on way up (watts) is more predictive than a field test! When done I asked for his interpretation and he said w/o getting results back from Dr. Testa (real name) that my LT or FTP was between 225 and 250.....my last FTP "field test" was 234!
Anyway, after that workout last night this morning was tough. Managed to grit everyone out and still hit all numbers. 30/30 were pretty easy and no time for any 85%.
Looking forward to tomorrow's run!!