Week 14 Bike
Last night I made an executive decision to swap the Wednesday run and Thursday bike given the overnight snowstorm, figuring that the last thing I would want to do at 5:30 this morning was clean off my car and fight the plows on the way to the gym's treadmill.
The 3 x 10 was excruciating, largely in part because I had physical therapy on Tuesday for a tight hip flexor. PT consists of tons of squats, lunges, leg presses, and glute work. I woke up this morning feeling deceptively fresh and was rudely awakened 30 seconds into the first interval when my legs decided to call it a day. Doh! I fought for every watt and was thisclose to making my new 95% mark on everything but I fell off a few watts on the last interval (I would have cleanly made it based on last week's FTP).
Where are those 30/30s when you need them???
Comments
1x10 - 102%
1x10 - 100%
1x10 - 98%
1x23 - 80%
Had very liitle interest in the bike this morning. Ended up doing 2x10 and getting off. Feels very strange to try and sit on FTP after doing all the high watt stuff. I seem to either be at 350 or 275. Really was just being a wuss. Happens. Oh well.
Per the power Clinic workout I got in 21 minutes total of intervals at 109% of the new FTP and then finished up the hour with 15' at 85%. 1 hour @ .89 IF based on the new zones so I'm pretty happy. Just hope that I can run tonight or tomorrow to make up for the unplanned day off yesterday.
Yeah, when I first saw 3x10 on the schedule I thought "Hey, not too bad." Then I remembered it was at new FTP. Doh! Took me a LONG time to warm up this morning (residue of the bike/run tests this week methinks). Was able to hold around 100% for all the 10' reps but it hurt. Did 15' at 85-88% and then just got off the bike. On the bright side I had a nice 45' run at LRP on the t-mill with some hill strides. Like those LRP runs!
@ Philip, Chris W, Chris G and Matt - grrreeeaaatttttt job with new FTPs the day after crushing your VDOT test!
Yesterday evening, I realized I had an ear infection as my right ear began bothering me. Probably the main reason I did not feel right all day yesterday and had such a tough time holding the line on the VDOT test. Regardless, I'm not doing another test and keeping the zones where they are until I can officially earn a better VDOT.
I felt like I was running on all 8 cylinders after 8 hours of quality sleep and did have a good brick under the new zones. Thank God for LRP runs! I hit the 3 X 10s all at .99 under the new FTP.
Duration: 1:13:04 (1:13:29)
TSS: 96 (intensity factor 0.889)
Norm Power: 262
VI: 1.04
Distance: 27.034 mi
Min Max Avg
Power: 0 365 251 watts
Heart Rate: 114 160 147 bpm
Cadence: 43 105 88 rpm
Speed: 0 26.1 22.2 mph
Duration: 45:01
Work: n/a
rTSS: 54.7 (0.814)
NGP: 7:55 (203.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 5.39%
Distance: 5.624 mi
Elevation Gain: 791 ft
Elevation Loss: 835 ft
Grade: -0.1 % (-44 ft)
Min Max Avg
Heart Rate: 101 161 150 bpm
Speed: 5:53 15:20 7:59 min/mi
Keith wonderful getting this done under tough/new zones!
Suzanne, a post like this is super motivating for me. Sounds to me like you made a decision to hang in there and did so admirably. These will get easier. Great work!
I fell into the trap again! 3x10 will be a piece of cake after. Well, it wasn't. First 2 were tough, last one was a gut buster.
Suprisingly, my new 85% was ok. No thumb sucking.
3x10 @ ;326, 324, 321
1x15 @ 280
60' @ 293
I also had the advantage of not doing the 5k test, so I think I had an unfair advantage of being able to hit the new numbers.
I'm hoping to 5k test this weekend, been nursing some hip/glute pain and want to be careful.
Dave
Yeah, I think if my pm were reading correctly...yeah, that's what I would have done...yeah....
Way to kill it, Halliganimal. I hope you ride this power pony to an indoor 350.
Mine were 3x10@ 307, 309, 305. Gotta get that thing fixed.
studly...i feel worthless and weak
Well it was a taste of reality for me today. I could not hold the watts on the 3rd 3X10. 220 (1.00), 220(1.00) and 206 (0.94). I was still close to the 95% but I had to sit up a couple times and then keep pushing as hard as I could. I got the work in and felt the burn of the legs. There was no 85% as my wife and in-laws were watching me struggle waiting to go skiing. I just completed the 15' run in this evening after the bike-ski-run brick.
Some great numbers out there today.
Gordon
Started late so I cut short to 1 hr ride/30' run, but made 100% on each at 308/308/309, then 270 for the balance. Legs a little sore from 5k effort yesterday but new wattages and run pace were manageable.
Glad to have a day off legs tomorrow.
Let's be clear, I didn't do an additional 60' @ 293.
That was my pnorm for 60' or the entire workout.
Got it, sorry about the idiot factor on my side....nevertheless....great stats!
Had to change the Thurs. bike to today and despite the 5K test wed. I felt good and strong for today's workout. Even threw in a 4 mile brick run after as MP pace out HMP back in 26:04. Feeling good
bike intervals were prescribed as 3X6'(4') @ 105%to 110%
My 110% is 290watts and did them as:
1st @ 302watts
2nd @ 300 watts
3rs @299 watts
Total bike was IF of .89 and run .96 Now we'll see if Sat. workout will be painful after today
Gordon,
The FTP intervals are written as hard 95-100 percent for a reason. .94 for the last one is not a failure it is pretty much in the sweet spot.
Nice work all! My week has been a mess with work. Haven't even gotten on the bike yet. That will change tonight. Next week should be normal.....
I did get 11K in the pool done and a couple of ez'er runs at lunch between meetings. Need to hit that bike!
All, I moved my Sat. brick up to today because I have boyscout activities for my 3 boys early in the morning and football practice for my 8 year old in the afternoon. I carried all of your examples/posts with me on this brick.
Was brutal
coming off of yesterday with these new zones. For the bike leg I warmed up about 16 minutes then did a 1 X 2'(2') - 7 X 1.5'(1.5) - 1 X 1'(1') - 1 X 30'(2.5') (14' total all at 120%+) followed by 22 minutes of 85% +. Legs and brain had a huge battle
to make it through but did make it.
I hit the run immediately after needing a 7:00 NGP and basically nailed it
but now feel like someone just beat me up.
Looking forward to reading your posts and rest tomorrow. 
We're approaching the 4th quarter of the OS/Game where the first 3 quarters are won or lost. Participating/watching this team for the first three quarters tells me everyone is going to "get it done" regardless of the new zones or circumstances! GO TEAM!
Duration: 1:15:22 (1:15:26)
TSS: 103 (intensity factor 0.906)
Norm Power: 267
VI: 1.11
Distance: 27.023 mi
Min Max Avg
Power: 0 465 240 watts
Heart Rate: 112 166 147 bpm
Cadence: 34 109 87 rpm
Speed: 0 31.6 21.5 mph
Duration: 29:02
NGP: 7:02 (228.6 m/min)
Distance: 3.998 mi
3 x 10 = 99%, 101%, 100%
18' @ 85.5%
Just when I was thinking that I tested my FTP too low, nope not so...it was quite a thrashing on the legs.
I hit today's ride and got the 30/30's in then 2X17.5' at .83 and .84. I have to pack up and leave the mountain for the brother in law's so the brick run will have to wait until tonight.
Gordon
Finally back from travelling and have missed the bike, I tested last week on Friday and the watts stayed the same 208. got todays work out done. had a question about my trainer, i have several settings on it and changed it to hills and noticed that I was at higher watts right of the gate. Are all watts created equal? prior to this I was always on the road setting and seemed tougher to get to the higher watts
Entire workout (187 watts):
Duration: 1:15:48
Work: 849 kJ
TSS: 114.7 (intensity factor 0.953)
Norm Power: 198
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.814 mi
Min Max Avg
Power: 0 424 187 watts
Cadence: 32 114 83 rpm
Speed: 0 24.7 19.6 mph
Pace 2:26 0:00 3:04 min/mi
Hub Torque: 0 125 63 lb-in
Crank Torque: 0 518 190 lb-in
Fighting fatigue, got some work done today.
10 x 30/30
3 x 10' (3') Z4
15' Z3
followed by 20' brick (first run in the new zones!)
I wanted to do more, but knew what that feeling in the legs was (serious fatigue), and didn't feel the need to go deep into the well on the first Saturday of February. I did watch the tape of the 1992 Hawaii IM, which was a heck of a race. Cool to watch Greg Welch rocking the old-skool Softride.
Mike
Epic snowfall here in NoVa. Already around 2 feet and counting.
Went for a V02 max grab-bag workout this morning. Legs still feeling some fatigue from this weeks testing.
Held all my on intervals between 360-380. Kept all off intervals over 60%. Even got the last 4 30/30s over 400. For some reason I always do well later in the workout vs. earlier. Finished 1:15 at .89 IF. Then jumped on the t-mill for 30' at 6:50 pace (thank god I got that thing last month!). The worst part of the workout was going outside to shovel the walk after with tired legs. Doh!
Stay warm and safe all you Mid-Atlantic peeps!
Just fnished - phew
1 block 30/30 ( 1.24, 1.32, 1.28, 1.3)
1 block 2/2 (1.24, 1.18, 1.18, 1.16)
1 block 30/30 ( 1.23, 1.19, 1.22, 1.27)
2 blocks 1/1 (1.22, 1.25, 1.19, 1.1) + (1.30, 1.21, 1.27, 1.29)
then 20 mins @ 87%
The guess it's going to take a week or so to get used to the new numbers - it feels hard.
Got the bike done last night as 25 x 30/30 no rest. I didn't feel like counting all the 30's but I'm pretty sure there were at or above 120%, and 60% or better for recoveries.
Ended up just doing 45' of work total. .91 for the ride. I'll probably jump on the bike again tomorrow for some 85% work.
Did Sunday's run today and the hip is not happy with me. Looks like some time off from the run might be on the menu. Kinda bummed, but I'm hoping it's only temporary. Hoping.
Dave
Got in some major WORK today. I was feeling good in the wu and the 1'(1')'s that I thought I'd try a sneak attack FTP test like Mancona snuck in last week. Blew up though in the 2nd 20' at 10' mark and decided to bag the test and finished off after a 3 minute rest and pissed that I blew the test with another round of 5 X (1'(1')). When I got this workout done I felt different than ever before in just a workout and I figured out why when I plugged in the garmin to wko it was a .95IF for 1:20:00. Some serious work.
Went like this:
wu @80% and the 3X1' @120% in there
2 X (5 X 1'(1')) All @ 125%
1 X 20' @ 103%
2' rest
1X10' @ 103%
2' rest
5 X 1'(1')
Forgot about the snow shoveling and snow blowing for the next 4 hours after the workout too.