Thurs Bike Week 4
I'll go first.
1:00 IF 88% TSS 77.5
3 x 6' @:
#1 272w (1.09) conservative
#2 279 w (1.12) relatively engaged
#3 299w !! (1.20) all out TT effort....felt good so just went alot higher than rec. 110%
11' @ 92%
Probably means my "new" FTP has gone up cause I doubt the last 6' interval at 120% is accurate as far as IF
I ave 283 w today and only 287w on Tues so thrilled the perceive inc . in power
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Got on the bike this morning expecting yesterday's 5k to affect the legs a bit, but had to get it done. Took a bit longer to warm up than usual, but other than that, I was able to hit the power targets pretty consistently. It was definitely work, but nly in the last 2 minutes of the 3rd set did I start staring at the clock urging the seconds to start moving faster.
105% -110% was 254 - 266, intervals were :
Given tired legs, I'm feeling pretty good about this one!
Mike
That said, I have to admit I was just lazy and maybe a bit scared that I wouldn't be able to finish if I went hard for all 3. So I went conservative.
105-110% = 197-206
202
203
204
But added 12' @ ~88%
Total TSS 93, IF was around 0.9.
Just a great day.
Well I'm back to the ups and downs of training.
Saturday and Sunday were pretty much amazing, did the full bike workout for the first time with a FTT after the 10 x 3030 for a 12 watt bump in ftp and did a solid 1:30 long run on sunday. Monday, legs were so thrashed I couldn't walk right...complete day off.
Tuesday nailed the 5 x 3' @ 120% intervals.... Wednesday limped down the stairs to the treadmill and only did the a 15 WU as my legs were really sore and it hurt to run. End up taking another rest day as my body needed it.
This morning I nailed he workout with all 3 og the 6' intervals at 300 watts which is 109% of the new FTP and finished up with 15' at the new 85%. Did not attemp the run as my hip flexors and quad were pretty sore still. Hopefully I will be able to walk tomorrow
Good thing is I'm definitely getting strong on the bike ... bad part is the my run is not coming back as quick as I hoped.
Team...I did my first early training session as time constraints have precluded me from finishing the workouts as written. 4am comes quickly!
I didn't get a chance to download but I think I was at 110% on all 3x6' intervals. I was a little weak on the 60% as I needed 30 seconds of just being slumped over on the bars with no pedaling to recover then got my legs moving again. Mike...I had to play the "just 1 more minute" game after the first 2 mins of every interval...therefore I was yelling at the clock to speed up a lot more than you.
I'm happy with my effort as I pushed harder during my run than anticipated yesterday. I did 3x1 miles then 3 miles at EZpace afterwards. I have neglected my run and the legs were sore doing my EZwork. I also ran harder than I should pushing 6:46, 6:44 and 6:39 with a vdot of 43 at last test. Looking forward to recovering now.
On another note: I'm getting fit tomorrow by Curtis Cramblett who fits Chris Lietto and the Garmin pro team. I tried to work out a way to get to Todd at TTbikefit but Sacramento to RI isn't an easy trek compared to a 3 hour drive. I have a missing hamstring issue and some birthdefect stuff (besides the cortical one) that I want a hands-on approach with to reduce injury risk. The Ridley Dean is a very different animal than my Guru Crono and I haven't been able to get comfortable. I will report back if anyone is interested.
Vince
quick question for y'all....I missed yesterdays run....so do I run today and do the Thurs bike tomorrow? Or just lose the Wed run and do the normal Thurs bike today?
What say you???
108%
109%
112%
Then 10 @87 + CD
Toni
Holy Smokes! This ride seemed way harder than previous weeks!! Maybe a bit of accumulated fatique?? Anyway, got the 3x6' done as 109%, 110%, 112% but really had to push. Think Tue/Wed combo is tough for early Thu ride! On the bright side yesterday's run intervals were my fastest ever. 3x1mile as 6:54, 6:59, 7:10. Last one was a gradual uphill!!
I agree with Bryan... stick to the Power Clinic schedule as much as possible. If you feel tired on Friday, I would also take the re-scheduled run a little easier so you can be ready for the Saturday bike.
110%
111%
109%
did 15' @ 87% afterwards. I'll do an easy 4-5 mile run tomorrow.
Sunday: after the 30/30s I couldn't hold the FTP for more then a couple min, ended giving up and just did about an hour of easy spinning.
Monday: Easy run on Monday
Tuesday: the 5x3min did not go so well. Started strong, but about 2min into the 3rd interval I had to take a 30sec break. The rest of the intervals had to be broken into 2min instead of the 3 that was prescribed and my wattage was falling through each set. The good news is that the wattage for my worst set was still better then what I did avg wise during the first week.
Wednsday: Since it didn't go well yesterday I decided to take it as a rest day
Today: today was much better. 271 for each of the 3 min which is 107% for me.
I hope I am now over the hump, but we will see what happens.
This "work" thing is hard! But there is only 2 more weeks, right?
My three intervals were:
108%
105%
100%
And then I did 2 x 10 @ 85% and 84% respectively.
V
Had to change schedule around and do thurs. bike today. Felt good considering 5K test did.
1st at 114%
2nd at 114%
3rd at 113%
Total bike .89 IF and threw in a 4mile MP/HMP run after in 26:04. FEELING GOOD
I smell a bump in my fitness
Exactly what gauge...I mean size was that drillbit anyway?
Vince