Week 15 bike
The Inuit people have over 100 different words for snow and I bet they all begin with F#@kin'.
It's snowlapalooza here, 27 on the ground with another 12 to 20 on the way so I did the bike yesterday as I was up to my bedunkedunk in it over the weekend, playing with chain saws and plows. I love it as long as the power stays on but I am fortunate to have a generator and live in a little town. It's getting serious for many, so we're trying to lend a hand here and there.
Knocked out the 3x10's pretty well. Added some 85%, then sat in a snow bank. I think the legs have rebounded.
How we doin' out there, OS Gangstas?
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Survived another power clinic workout. It was just plain hell for me. I think it was like 26' of vo2 work today, just rediculous. I think if someone told me they did that much work at that effort I probably wouldn't have beleived them but these crazy coaches sneak up the work on you and before you know it you are doing more than you ever thought possible.
As for the snow Chris, we are starting to get a little taste of what you guys are getting but nothing like 20 to 30 inches. Just Crazy!!
@ Chris and Trent - way to knock it out!
That was one of the more painful 2X20s I can remember.
Duration: 20:00
TSS: 31.7 (intensity factor 0.975)
Norm Power: 288
Distance: 8.188 mi
Min Max Avg
Power: 251 327 288 watts
Heart Rate: 127 163 157 bpm
Cadence: 76 96 92 rpm
Speed: 20.4 25.4 24.6 mph
Duration: 20:01
TSS: 31.9 (intensity factor 0.977)
Norm Power: 288
Distance: 8.255 mi
Min Max Avg
Power: 170 364 288 watts
Heart Rate: 135 167 162 bpm
Cadence: 74 98 92 rpm
Speed: 19.9 25.7 24.8 mph
Duration: 1:10:41 (1:10:46)
TSS: 93.7 (intensity factor 0.892)
Norm Power: 263
Distance: 25.471 mi
Min Max Avg
Power: 0 364 247 watts
Heart Rate: 86 167 151 bpm
Cadence: 37 105 87 rpm
Speed: 0 25.7 21.6 mph
Glad to see people are getting it done! I was actually up and on the bike by 5:20 and off by 5:45... I have been fighting off some bug that is floating around the office and home and I think it might be getting the best of me. I had NOTHING in the tank. 3 minutes into the first 10 I was struggling and decided to call it quits after 25 minutes. Rinsed off took some medicine and went back to bed for an hour before work hoping to fight antoher day. This was really the first work out ive had to bag like this so im a little bummed ill have to get even with it later
Philip, smart move. get well soon............
Well, it finally happened. I thought I was going to make it thru the winter, but no such luck. Looks like I have the early onset of the bug my kids had.
Jumped on the bike this am and tried to knock out the 2x20's at the new FT.
1st 20' - 320 99%
4' rest - legs crying, hacking up a lung, thinking about calling it quits
2nd 20' - not gonna happen. Did 10' instead with a mini break. 305 94.8% Ok, so I wasn't going to do the full 20' but I was hoping to hit 95%.
Seriously, it was a struggle and I didn't want to dig myself into a hole.
After another 4' rest, I managed 15' @ 85% and called it a day after an hour.
60' of work at 289 .899 IF
Dave
Dave, amazing effort considering the BUG deep down. Hope you get well soon!
Shaughn and Trent: That's alot of solid bike work first thing in the am!
Dave and Philip: Hope you're both feeling better soon! Sucks to be sick...
I'm cramming my workouts in this week cuz I'm leaving for vacation (to Argentina! The Land of Red Meat, Red Wine, and Ice Cream.) on Friday night. No bike there, but I'll try to run when I can.
3x10' workout today and felt good about getting it done. then did the brick run and hit on all numbers there
Power-Tap #1:
Duration: 10:02
Work: 132 kJ
TSS: 18.5 (intensity factor 1.052)
Norm Power: 219
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.989 mi
Min Max Avg
Power: 180 255 219 watts
Cadence: 85 98 92 rpm
Speed: 21.4 24.7 23.8 mph
Pace 2:26 2:48 2:31 min/mi
Hub Torque: 50 71 61 lb-in
Crank Torque: 162 235 201 lb-in
Power-Tap #3:
Duration: 10:01
Work: 138 kJ
TSS: 20.5 (intensity factor 1.109)
Norm Power: 231
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.171 mi
Min Max Avg
Power: 152 307 230 watts
Cadence: 64 112 85 rpm
Speed: 20.3 26.7 24.9 mph
Pace 2:15 2:57 2:24 min/mi
Hub Torque: 42 80 61 lb-in
Crank Torque: 145 318 228 lb-in
Power-Tap #5:
Duration: 10:04
Work: 131 kJ
TSS: 18.5 (intensity factor 1.05)
Norm Power: 218
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.103 mi
Min Max Avg
Power: 34 270 217 watts
Cadence: 77 96 88 rpm
Speed: 20.4 27.3 24.4 mph
Pace 2:12 2:57 2:28 min/mi
Hub Torque: 9 68 59 lb-in
Crank Torque: 33 264 208 lb-in
Power-Tap #7:
Duration: 23:04
Work: 240 kJ
TSS: 27.1 (intensity factor 0.839)
Norm Power: 174
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.98 mi
Min Max Avg
Power: 0 219 173 watts
Cadence: 34 91 85 rpm
Speed: 10.7 22.1 20.7 mph
Pace 2:43 5:37 2:54 min/mi
Hub Torque: 0 87 55 lb-in
Crank Torque: 0 466 173 lb-in
Entire workout (185 watts):
Duration: 1:15:48
Work: 840 kJ
TSS: 111 (intensity factor 0.937)
Norm Power: 195
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 27.235 mi
Min Max Avg
Power: 0 385 185 watts
Cadence: 30 112 84 rpm
Speed: 0 27.3 21.5 mph
Pace 2:12 0:00 2:47 min/mi
Hub Torque: 0 120 56 lb-in
Crank Torque: 0 466 184 lb-in
1st 10' @ 1.03
2nd 10' @ 1.00
3rd 10' @ .987
Very happy with the effort. Jumped on the treadmill but was very hesitant as I didn't want to pull a Coach P and get my boys crushed. Feel much better about myself after getting this workout done though the new numbers do make it a little more difficult.
Way to keep laying it down, gang.
Today was the first time during the entire OS we're I REALLY felt the cumulative fatigue in my legs after all these weeks. Coming off a rest day yesterday I thought I'd be ready to attack the 2x20s with vigor but the legs just felt heavy the whole time. Think I was closer to 95% than 100% on both reps but grinded (ground?) it out. Was able to get in 10' at 85% at the end but not without concentration. Interestingly, I didn't feel too bad for the 30' Z2/Z3 run on the treadmill after. So I'll take it. Anyone else with tired legs?
Chris I really respect your comments regarding today's experience. I think I am both tired mentally and physically. I believe the plan is designed to be this way on purpose and we're going to continue to pull together as a team to finish the job by playing hard ball all four quarters
. I think this is the time when the real opportunity is gained or lost, when the real fitness/mental gains really come to fruition. You got it done today, though painful. Way to build the fourth quarter mojo, I am needing it right now!
Chris, I pulled the reverse, laid in bed too long to have time for the entire brick. Will be thinking you while I get the run portion done later today. Good luck bro....!
I have to get both in tonight after work. My wife was able to sleep in this morning and I did not want the trainer to wake her up. Somehow I also slept in...
Gordon
Good reminder, Shaughn. Way to keep that positive energy flowing. That which doesn't kill us....
Man, I really can't wait to run and ride outside again. I think that will really refresh my spirits in a big way. I'm starting to feel like a grumpy old man with all this snow. Another foot-plus due tonight/tomorrow on top of the 2 feet from the weekend. Harrumph!
Power Clinic ride today with 6x3' at all over 120%. Thought about crying for a bit! 10x30/30 seemed like cake after that!!
Seeing all your posts are just making me tired thinking about it!
But i just got winded walking up 1 flight of stairs
. Keep the motivation coming so I can get this crud out of my system and nail thursday!
I'm not on the east coast, but we had a good little snow storm the last 2 days (headed east now) and like Chris said, I can't wait to run/ride outside again!!!
With no lift lines, I think I skied more in three days than most people do in a week. I returned to a driveway covered with 24" of snow, and I shoveled that. 8-12" more are expected tonight and tomorrow. Hopefully by Thursday I'll feel ready to hit the bike again.
Keith,
I'm sooooo jealous. That sounds like a blast. Can't wait to convert my kids to skiers so I can have similar days. You brought back some fond memories.
Good call on taking it easy.
Dave
3 x 10 (1.04, 1.02, 1.00) + 28 mins @ 0.84 - total 1:15 average 200
Glad it's done - a little fatigued......
Well that was re-gosh-darn-diculously hard. I am sure running this morning did not help much and It always feels more painful at the end of the day for me. Put the kids to bed and got to it. Went out a little hard on the first 20 and ended up with 313 (1.01). About 6 minutes into the second one I decided that I had to break up the second one. I have been cutting the FTP time short too much lately and wanted to get all the work in. 10 mins was 303 (.98), went easy for 30 seconds then 5 minutes at 306 (.99) easy for 30 and then 5 at 315 (1.02). Went easy for a couple and then finished out the hour at .85 or so.
Entire workout (251 watts):
Duration: 1:00:39
Work: 912 kJ
TSS: 87.3 (intensity factor 0.929)
Norm Power: 286
VI: 1.14
Distance: 19.959 mi
Min Max Avg
Power: 0 394 251 watts
Cadence: 30 102 85 rpm
Speed: 2.2 24.7 20.1 mph
Pace 2:26 26:49 2:60 min/mi
Really in the duldroms of the OS right now. Work is long and hard and the new car smell on the cranking it out in the basement is totally gone. All the power to all of you who are continuing to kill it. For those that are feeling a little burnt out, it will be spring soon enough...
sounds awesome to me!
@ Bill, Aaron and Robert - nice numbers today gentlemen! I feel the mojo beginning to rise despite the fatigue.
@Chris -put me in the category of folks who are feeling the fatigue (course I've been feeling it since week1 but who's counting?)
did the bike yesterday am at 5. procrastinated like crazy as I was dreading the 2 x 20's. Finally clipped in and banged em out. A little lighter on the wattage than I(97% & 96%), but it was still in the zone and I know it was work so I'm happy with it.
Gonna relax a little this am and watch the snow fall and crank up the tm at lunchtime for the run.
I cant believe the numbers people are putting up while feeling under the weather. especially on the bike, holding anywhere near 90% for 20 minutes while sick is unbelievable - I would say kudos for the decision(s) to dial it down though.
Great job everyone - my driveway is half mile long and uphill so if you could all be over by around 2-3 this afternoon we should be able to get me dug out by midnight. Thanks, I'll supply the vino.
I'm cracking right now. Last weeks testing and then training at new zones over the weekend has left me cooked. Doesn't help that I started to introduce a little swimming last Friday and this past Monday. Yesterday woke up late so no time to ride. Got the run in during the day but last night was just exhausted so decided to push ride to today. Woke feeling blah. Not sick but just lethargic. Gave it a go. Legs felt heavy during 10' warm-up. Got through the first 20' @ 100% but was really tough and HR was highest it has been all O/S (actually triggered the alarm on the CT a couple of times). 4' recovery didn't feel like it helped much. Hit the 2nd 20' interval and 3' in wham! Legs just died. No energy, no power, unable to turn pedals over. Took 10 sec to try to recompose and start pedaling again but not happening. Clear that I was done for the day. Called it quits @ 37' with IF of 0.91.
Going to see how I feel in the am and perhaps try tomorrow's 3x10's. Right now feeling not only physically tired but mentally tired. After 15+ weeks of nothing but riding in cave it's getting tough to maintain the mental freshness to keep fighting through. Will keep focussing but I for one and looking forward to the light at the end of the O/S tunnel getting closer, the weather improving and eventually getting outside on the roads.
Got out to the barn for 2x15 @312 and 311. These days are tough mentally, hard to climb on the bike. Lethargy, apathy, and cabin fever. Once on the bike it gets done mostly. Need a thaw and some sunshine.
Had to rearrange the schedule this week due to my sinus infection. Did the 3 X10s today, and here are the stats:
Interval 1:
Duration: 10:00
Work: 94kj
TSS: 11.6 (0.833)
NPwer: 157
VI: 1
PwHR: 4.29%
PaHR: 8.73%
Distance 4.161 miles
Max power: 182
Avg power: 157
Max HR: 152
Ave HR 145
Speed Max: 26.5
Speed Avg: 25.0
Pace 2.24 min/mil
CrankT: 157lb-in
Interval 2
Duration: 10:00
Work: 96kj
TSS: 11.9 (0.844)
NPwer: 160
VI: 1
PwHR: 2.77%
PaHR: 3.8%
Distance 4.078 miles
Max power: 181
Avg power: 160
Max HR: 155
Ave HR 148
Speed Max: 25.4
Speed Avg: 245
Pace 2.27 min/mil
CrankT: 166lb-in
Interval 3
Duration: 10:00
Work: 97kj
TSS: 12.2 (0.857)
NPwer: 162
VI: 1
PwHR: 1.46%
PaHR: 3.5%
Distance 4.125 miles
Max power: 189
Avg power: 162
Max HR: 160
Ave HR 152
Speed Max: 26.2
Speed Avg: 24.8
Pace 2.25 min/mil
CrankT: 166lb-in
Felt great. Onward and upward.