I'm also happy about how handled these mentally: didn't get worked up about them...just woke up, got on the trainer, buried my head in the PT and got it done. .
And that friends, is exactly how ya get these done!!! It's just another day, just another workout, just more work. That's all- get it done! Awesome job Jim!
PS- How do you post your WKO data? Every time I do a copy/paste I get this stupid extra double spacing thing going on that I can't seem to "undo".
I always paste in notepad and cut out the interesting sections. When I cut and paste from there I never have issues with spacing. It is also easier for me to review and analyze in a bigger window too.
Man EVERYONE is crushing it....the numbers look great and motivated me. I got home from work and after some web surfing jumped on the trainer.
Power-Tap #1: Duration: 20:08
Work: 274 kJ
TSS: 40.3 (intensity factor 1.096)
Norm Power: 227
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.798 mi
MinMaxAvg
Power: 183 274 227 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 67 75 73 rpm
Speed: 19.1 21.1 20.2 mph
Pace 2:51 3:08 2:58 min/mi
Crank Torque: 218 327 264 lb-in
Power-Tap #2:
Duration: 2:01
Work: 11 kJ
TSS: 0.6 (intensity factor 0.429)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.462 mi
MinMaxAvg
Power: 9 161 89 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 58 86 63 rpm
Speed: 12.5 19.8 13.8 mph
Pace 3:02 4:48 4:22 min/mi
Crank Torque: 0 189 118 lb-in
Power-Tap #3:
Duration: 20:07
Work: 282 kJ
TSS: 42.6 (intensity factor 1.128)
Norm Power: 233
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.839 mi
MinMaxAvg
Power: 129 356 233 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 65 86 75 rpm
Speed: 14.8 24 20.4 mph
Pace 2:30 4:03 2:57 min/mi
Crank Torque: 167 363 262 lb-in
My last tested FTP was 207. I felt recoverd from the first interval at 90 seconds so I figured I would go at 2 minutes instead of spinning for another 2. Felt pretty good till about 10 minutes in that middle 5 minutes was hard to hold it togeather but the last 5 you can see the end coming...Pushed it the final minute whew.
Calculated FTP of 227 up 10 percent.
Skipped the brick will add a little bit of volume to Wed's run.
Glad everyone is doing so well. Does RnP keep track of the entire groups improvement? Maybe a little Jan group vs everyone else?
@Marianne- love the video- that pool in the background looks inviting- sorta! @Tom- thanks, I'm gonna give that a try on Thursday! @Ralph- looks like your another one with an FTP bump on the horizon!! Fantastic!
@ Nemo- In older threads you would find me saying "no way" to ice baths in winter. But I really notice the difference. Max was laughing at me over the weekend and says he is going to take my pic in the bath. I am wearing a warm hat and dry top just to maintain some heat. But even with a hot shower after, my body temp is still too low and I am very cold for the first hour at work.
Well I finally figured out how to poste my WKO workouts. About time I say !! I had a good day. My bike was 2x15, reminder at z3. I have the intermediate plan. I was surprised that a lot of you we're doing the 2x20. Must be the advanced plan. I had a frustating day at work so I used it on my bike. My first interval was cut by a phone call which i had to take..grrr. I made up time but still came up short by one minute. Second one went prettry well. My FTP is 185 right now. My bike had been coming along. I was getting frustated by my power number's at the end of my workouts but I zeroed the torque today and it was more true to my power feel so I was happy. My brick run was at the Y. I didn't do the hill workout since it was dark and snowy. I plan to add some hills to my run tomorrow. You guys rocked the 2x20 !!!!!!!!!! WOW ! I love what Nemo said about keeping it simple when it comes to the 2x20. Just git er done !
@Marianne : Wow, Arkansas w/snow ! Amazing ! That pond looks like a great place for open water swims !
First 2X20 of the year in the books. Since I don't have a PM at the moment I just treated it like a FTP test with a longer recovery and didn't drop the hammer the last 3min of the second interval.
Wow, i'm impressed by everyones numbers. Way to go...
So, at 5am I guess a 12 and 15 look the same to me... I misread the workout and did 2x12's oh well. I'll do longer ones on Thursday to make up for it...
But I crushed my 2x12's at 194 and 199. Not bad considering my FTP in week 1 was 166. I guess i'll have to start reading the workouts the night before ;-)
That middle section of 2nd 20 took some mental toughness. I had scattering thoughts flowing through my head telling me that stopping at 15min would be fine. I sucked it up and just kept pushing on those pedals. Didn't do the run afterwards....too excited about the new 1hr NP, but will add some extra minutes to Wed's run...........
whoa, you guys and gals on the trainers are beasts. i tried the trainer today and could only manage 2 x 5minutes at 209 watts. actually, i was ready to go the whole 2x 20minutes while watching the news, but the weather person on the TV said no rain tomorrow and i that was all i needed to hear! will ride tomorrow outside. still manged a 40 minute session and focused on practicing aero position.
yesterday's treadmill was 8:34 pace for 1.5miles and then 7:30 pace the rest of the way for 40minutes total at 1.0%.
better than nothing.
regarding treadmill hill short intervals: i personally don't like running above 1.5% incline on the treadmill. if you have access to stairs, do a few of those instead. otherwise, just do the interval without incline.
no school again for the 3rd day!! wow. the sleep has been nice though! okay on the ponds... see they are little fishing ponds and the area around is common grounds so well fertilized.... and you can see all the neighbors around but that didn't deter me my first summer to convince Heather that we needed to practice transitions!! and with my teenagers and their friends inside my game room aghast at their Mom..... we swam across the murky water not too bad and hopped out and ran up my driveway and got on our bikes!! my son was tolerant of me as he is used to my craziness but he said jokingly "never do that again!".... so then another time I swam in another local fishing lake this time a bit bigger with my friend David.... a good size reportedly filled with water moccasins.. but again practicing using wetsuits at 6 a.m. we set out and swam back and forth with walker walking the perimeter so wasn't I surprised to hear "M'am!" and I looked up at the edge of the lake and saw a policeman with this older lady (the nark) and he said "it is posted, no swimming!" now I am treading in deep water and I say sweetly "no, there is no sign, the sign says "don't feed the waterfowl"... but he doesn't believe me and tells us to get out... now our cars are parked across the lake so I did get permission to swim back to them!! and thus ended my open water swimming in my town!!!
my pool is great for "icy baths" and not at 25 degrees but later on I can stand in my pool after runs until finally the water is too warm for that. it is too short for any laps though.
so okay some of you need to tell some funny training stories!!?
This probably does not qualify as funny. More like- "I am a dork". Out for my run this AM and doing my intervals. I had changed the route only slightly as I needed to get home, but it was still my usual road that I run back and forth on when I need safety over interesting or beautiful stuff to ponder.
I have been having trouble with my Garmin, but it seemed to work fine on the 2 x 1/2 mile @ TP. Started on my first mile @ TP. Since I know the road well, I know where 1 mile should end, but I THOUGHT I had checked the mileage at the start. Seemed to me that the Garmin was off by a 1/2 mile, yet it had the correct pace and time.
But then the RI and 2nd mile @ TP seemed fine.
Got home and downloaded the data and it had the correct distances for everything. Maybe I need glasses after all...
Just snuck out from work during lunch to get in my run work. however its blowing like 30mph with big gusts. I was running the loop around a point of land on the river here. My pace in the wind dropped by about 30 secs and then I would hit the stretch with the wind that was like free falling down hill. I have run in wind before but nothing like this. I did half my sets and then bagged it...I figured between the wind cold and ice on the road that the chance for injury was to great. Will do some stretching tonight feeling tight in the lower back and hamstrings.
yep I still have issues of not a 1/2 mile without an icy spot.. so me and dog ran offleash in 'hood, hopefully none of the neighbors will complain but the paths were too icy!! okay so for fun I yelled out "hunt right" and "rudy, hunt left" and pointed those pink gloves one way or the other and basically ran a .6 mile back and forth pattern until I got to 3 miles with the dog on the road with me and occasional sniffs in the snow but he doesn't want me to beat him so he was paying attention... I had to come up with another signal for an aboutface turn around!! (Robin??) just a few inclines so my first attempt back at hills and I can feel my shins! shoot. and oh, apparently I embarrassed my daughter yesterday when she looked out the window and saw me doing lunges on the street with dog in tow! now you see why most of my runs are away from my 'hood! I asked her where she wanted me to do my lunges?? she wasn't sure.... smile. anyways, off to do some corework as me and the kids have set straight the house!! little brother was complaining about big bros but I assured him today "we can partay!" cuz they are at school!! so we are gonna play music, computer games and have TV access!! well daughter is waiting on me to do weights together, she is 8!!
The wind here is blowing like CRAZY! Right now I'm watching it flow over the bulkhead and I'm just waiting for Joe to give me the signal that I need to evacuate my "pain cave" (which is also my office) because it's about to flood!!! YIKES! Meanwhile for reasons we can't figure out, the heater isn't quite working right and the vent in my office isn't getting any flow- so I'm sitting here typing with a hat on, fingerless gloves, and my biking jacket (closest thing I had). That visual should make you laugh Marianne!
I did my "run" in the pool today. It was 3x1/2mile & 1x1 mile so I just guestimated that to 4' and 8' intervals. Hope the rest of you are getting your run in- I know folks in the NorthEast are really gonna have trouble even getting to a treadmill!!! Good luck folks!
@Everyone - Great Work!! I can't get out here as often as I want, but I get the EM updates, and it's keeping me motivated.
@Nathalie - No more snowboarding! Actually, it's the OS, and tri / life balance is important - just stay safe! On the CT vs. PT, I've done two group CT sessions in the last month, so have side-by -side comparisons. The first was a FTT - CT = 248; PT = 263. The second was Saturday's intervals (2x10@100, 1x5@110) - the numbers tracked pretty close, with CT = 261; PT - 263.
@David - Put it behind you, and hit the next test. That's the nice ting about the plan - always more to look forward to!
@Joel - No PT sux! Nice job hitting the 2 x 20 "blind".
@Tom, Jim, Dan, Ralph, David (and anyone else) - Great work on the 2 x 20s!! I got side-tracked by the snow yesterday, so will be doing those tomorrow. You guys inspire me.
@ Nemo - Coming back up to speed fast!!
@Marianne - You have snow in Arkansas?? (Just kidding!)
Did my 3 x 1mi @ TP (7:12) today, and rocked them - negative splits: 6:40, 6:38, 6:31! (all on an indoor track.) Hope the make-up bike session tomorrow goes as well!
The wind here is blowing like CRAZY! Right now I'm watching it flow over the bulkhead and I'm just waiting for Joe to give me the signal that I need to evacuate my "pain cave" (which is also my office) because it's about to flood!!! YIKES! Meanwhile for reasons we can't figure out, the heater isn't quite working right and the vent in my office isn't getting any flow- so I'm sitting here typing with a hat on, fingerless gloves, and my biking jacket (closest thing I had). That visual should make you laugh Marianne!
I did my "run" in the pool today. It was 3x1/2mile & 1x1 mile so I just guestimated that to 4' and 8' intervals. Hope the rest of you are getting your run in- I know folks in the NorthEast are really gonna have trouble even getting to a treadmill!!! Good luck folks!
You amaze me Nemo - Pool running intervals? Keep on rocking!
yep we only get snow a few times per year, so it is an event!! I have gained two pounds, that is one pound per day!!! and hopefully not today! I would never make being an Eskimo! good job on the pool intervals. our pool was open but didn't feel like trying to find childcare for school kids or driving at night when I had some. back on track tomorrow hopefully though!!
I've got allocate some time every day to go through what everyone is doing each week. I'm really getting behind.
I had started the OS on the beginner plan because of repiratory infection that left feeling below par the second week in January. Bumped it up to intermediate this week. boy am I getting tired. 15 minute intervals on Tuesday feels a lot longer than 12 - can't imagine 20. They went pretty well yesterday, but it was hard to get my HR into the proper zone (I take a medication for my afib that limits the high end on my heart rate - the amount is inconsistent - sometimes not at all - somethimes by 10-15 bpm) - ended up with PE. Got my PT wheel on the way, and I'm really looking forward to that - then I'll be able to gauge effort properly. Still trying to decide between the Garmin 500 and Joule for the computer - any insights would be appreciated (posted a message on the power forum).
I was really looking forward to running outside this morning for the first time - but after the 1/2 mile intervals and the first 1 mile, I was ready to be heading home (the second mile interval got me within half a mile of home). Was planning to head over the health club at lunch and lift weights and do core exercises - but I decided to skip it. I think added level of fatigue means that I'm doing the right work now.
I feel bad for those of you who are trying to recover from injuries - I've been stuck inside, but at least I can do my workouts most of the time - good luck and get better soon.
Mike - Nice job on those intervals. Negative splits the way to go
Bob - I agree its hard to keep up with everyone. Glad your geting your workouts in dont worry about skipping some work if your getting fatigued it will keep you from getting injuried.
Nemo - I have been there. Our heat is horrible and the downstairs is always 10' cooler in the winter. Dont get blown away!
Marrianne - I think you would make a great neighbor. I am sure your keeping everyone entertained
well guess what?? more bad weather coming tomorrow... 25 degs and "ice pellets all day turning into snow which goes thru Friday and then it warms up to 34 ha ha on Saturday and then chance of snow on Sunday!! can you say "vacation!" .. help I am hungry forced to cook three meals a day gaining weight fast as I have been wearing comfy jeans or track pants with favorite race tees!! who knows if we will have school tomorrow either!! it is like Christmas, one son just stayed in his PJs! it has been marvelous!! anyways y'all keep posting your workouts and maybe I can live vicariously thru you!! maybe so on the entertainment, that same PJ son (my photographer age 10) asked me the other day "Mom why can't you be like the other Moms?" as I was driving them to school and in that 1.5 hour long line I was dancing to music on the radio to pass the time and not get edgy... I asked him... "what are other Moms like?" and he points to one "see? she is on her cell phone, you could be like her!"
I did my run late afternoon. My wko file includes 2x.5 @z4 and 2x 1 @ z4. I didn't include the 15 min afterwards. I'm feeling my running more so this off season. I'm hoping to increase my VO2max next test. Right now my zone 4 is 8:55 but like today in my intervals 1 @ 8:18 and 2 @ 8:21. I found a place to do my run test in two weeks. RIT college has a inside meet with a really nice track. I will test there. Could it be that I finally break my 5k under 26..!! Would be nice.
my first attempt at photos! and my first FT on my training bike. i needed this data, since the ergomo on this bike runs consistent, but low watts. anyway, was a challenge to get throught this bike session, but thinking of all you guys doing these workouts indoors or in the super cold, kept me going. soon, i'll be getting back to hard core mindset, but for now i need all the help i can get.
winter in california, view from parking Rose Bowl (i.e. my pain cave) parking lot today:
Route is the perimeter of the RoseBowl grounds, which is 5km. Slight rise on one side and same slight descent on the other. I do most of my training here and go up into the nearby hills to mix things up during the week and up where that snow is for the weekends, the san gabriel mtn range.
FT for today on the training bike: 185 watts; includes the 4minute rest in between the 20 minute intervals. for the record, on my race bike in january 2010, the FT was 240watts. Since I have not done much riding since january, i predict the training bike ergomo's 185 is somewhat the equivalent of the race bike's 240. oh well. as long as they are consistent, all is ok.
interval 1: 195; interval 2: 184;
dist: 14.187; work 482kj; speed: 19.1mph; HR avg: 167; HR max 172; HR min 143;
cadence: 80rpm; max 99; min 43;
watts avg: 180; VI: 1.03.
that's about it. 3 x 1 mile on track i'll do about one hour from now on outside track from school.
from lane 3 outdoor track (6hrs after bike 2 x20):
warm up 2miles;
mile 1: 6:00:37;
90 seconds rest;
mile 2: 5:59:28;
90 seconds rest;
mile 3: 6:11:47.
As for the training bike, the P3C road version is my training bike. the seat height and handle bar placement matches my race bike...the P3C Tri version (aero bars)!
The road version helps me ride big mountains (easy shifting) and descend (more braking power with road levers vs. tiny aero levers) more comfortably, while keeping my lower body fully adapted to my tri bike position.
Gilberto - I am soooo jealous of your weather ... but I do like 4 seasons - just interferes with outdoor training! and impresssive speed on those run intervals! Is the OS helping your vDot? (not that you need any help!)
Well, I got m 2 x 20s in today - hate them! (in a love / hate way.) Glad they're over. Now time for shower and work!
Mike- you are just NAILING these workouts! Awesome! I did my 2x8's this morning on the trainer and broke the "rest at 85%" into two 10 min intervals in my head. That worked out really well and I think I'll do that more often. Right now during the OS, the "rest at 85%" stuff might not see too horrible, but I remember during IM training that I found it really hard to maintain that 85% on the long rides after the "work" portion of the ride. So I'm practicing nailing that part of the workout now !!
OK- I used Notepad this time, let's see if I get the double spacing:
wow gilberto posts pics!!!! week 6!!!! nice and yes the weather looks appealing. good job Nathalie and others doing their bike, good to hear from you Nemo as well. school out for the 4th day here!!! about to go run with the dog... cold out there and no sun and white snow but no ice pellets yet!! had to make sure two HS sons are on their way as their school is NOT closed!!
Nice job on yesterday's run workout and the today's ride everyone!
2 x 12' this morning on the trainer. Only 12' intervals?? No big deal. Well, that sucked! I was SUFFERING badly. My legs felt so fatigued from the second I started spinning. Not sure if it was the 2 x 20s on Tuesday, the new addition of running this week or poor sleep (probably all the above). I knew I wouldn't have a chance to get it in later today so I decided to make this a mental workout more than physical and push through with the promise to myself that I would really focus on quality recovery,nutrition and sleep today and tomorrow to prep for the EN bike challenge this weekend. Made it through, but it was definitely the toughest ride for me this OS.
My bike is done !! I had 3x10 today and was relieved it was not 2x15 but the're we're harder then expected. My first interval especially. My second was better and third one, well being it's the last one i think mentally it's just easier. I'm at the top of my FTP but I don't see how I will be able to increase it all that much more. Will see in two weeks. It's nice that finally I can poste my data though. It makes me even more accountable. I will go snowshoeing a little bit later for fun and enjoy my day rest day tomorrow. Wish i wasn't working then it would be truly a rest day !!
@ Mike. Yep i know i should ditch the snowboard..I'm thinking of getting some ski's though to finish the season but I won't push it . CT or Pt..thanks for sharing your data. I will do my FTP test problably on the PT but I think of doing a test on the CT next week just for giggles to compare. BTW, wow, your 2x20's are impressive. Great job !!
@Marianne. Wow,. 3 days off school. My kids would go crazy !! We never have a snow day even though we get lots of snow in Rochester, NY. Enjoy it while it last !
@Gilberto. Nice P3C. I have a P2C and dream of a P3..
@Nemo. I noticed in WKO that if I don't highlight portion of my workout and just copy everything it won't give me spaces. I then keep my intervals, summary of my workout and delete the rest. Hope it helps.
Comments
I always paste in notepad and cut out the interesting sections. When I cut and paste from there I never have issues with spacing. It is also easier for me to review and analyze in a bigger window too.
Man EVERYONE is crushing it....the numbers look great and motivated me. I got home from work and after some web surfing jumped on the trainer.
Power-Tap #1:
Duration: 20:08
Work: 274 kJ
TSS: 40.3 (intensity factor 1.096)
Norm Power: 227
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.798 mi
Min Max Avg
Power: 183 274 227 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 67 75 73 rpm
Speed: 19.1 21.1 20.2 mph
Pace 2:51 3:08 2:58 min/mi
Crank Torque: 218 327 264 lb-in
Power-Tap #2:
Duration: 2:01
Work: 11 kJ
TSS: 0.6 (intensity factor 0.429)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.462 mi
Min Max Avg
Power: 9 161 89 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 58 86 63 rpm
Speed: 12.5 19.8 13.8 mph
Pace 3:02 4:48 4:22 min/mi
Crank Torque: 0 189 118 lb-in
Power-Tap #3:
Duration: 20:07
Work: 282 kJ
TSS: 42.6 (intensity factor 1.128)
Norm Power: 233
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.839 mi
Min Max Avg
Power: 129 356 233 watts
Heart Rate: n/a n/a n/a bpm
Cadence: 65 86 75 rpm
Speed: 14.8 24 20.4 mph
Pace 2:30 4:03 2:57 min/mi
Crank Torque: 167 363 262 lb-in
My last tested FTP was 207. I felt recoverd from the first interval at 90 seconds so I figured I would go at 2 minutes instead of spinning for another 2. Felt pretty good till about 10 minutes in that middle 5 minutes was hard to hold it togeather but the last 5 you can see the end coming...Pushed it the final minute whew.
Calculated FTP of 227 up 10 percent.
Skipped the brick will add a little bit of volume to Wed's run.
Glad everyone is doing so well. Does RnP keep track of the entire groups improvement? Maybe a little Jan group vs everyone else?
@Tom- thanks, I'm gonna give that a try on Thursday!
@Ralph- looks like your another one with an FTP bump on the horizon!! Fantastic!
@Mike- re: weight- fair enough!! :-)
Hi Jan OS,
Well I finally figured out how to poste my WKO workouts. About time I say !! I had a good day. My bike was 2x15, reminder at z3. I have the intermediate plan. I was surprised that a lot of you we're doing the 2x20. Must be the advanced plan. I had a frustating day at work so I used it on my bike. My first interval was cut by a phone call which i had to take..grrr.
I made up time but still came up short by one minute. Second one went prettry well. My FTP is 185 right now. My bike had been coming along. I was getting frustated by my power number's at the end of my workouts but I zeroed the torque today and it was more true to my power feel so I was happy. My brick run was at the Y. I didn't do the hill workout since it was dark and snowy. I plan to add some hills to my run tomorrow. You guys rocked the 2x20 !!!!!!!!!! WOW ! I love what Nemo said about keeping it simple when it comes to the 2x20. Just git er done ! 
@Marianne : Wow, Arkansas w/snow ! Amazing ! That pond looks like a great place for open water swims !
@Dan : Impressive #'s. Cool mental trick
@Jim: Yep, foam roller for me too tonight. Thanks for the reminder ; )
@Bill : My day started that way too..I didn't start my workouts till 4 and was dreading it all day but got it done and feeling good now !
@Ralph: Wow, 10%>FTP !! Definitly a bump in your next FTP test. You rock !!
New Range #1:
Duration: 14:00
Work: 159 kJ
rTSS: 149.2 (2.446)
NGP: 3:41 (437.4 m/min)
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.798 mi
Min Max Avg
Power: 112 311 189 watts
Cadence: 61 116 70 rpm
Speed: 3:11 4:25 3:41 min/mi
Hub Torque: 53 112 76 lb-in
Crank Torque: 134 365 230 lb-in
New Range #2:
Duration: 15:01
Work: 166 kJ
rTSS: 155.7 (2.411)
NGP: 3:44 (431.2 m/min)
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.023 mi
Min Max Avg
Power: 115 226 184 watts
Cadence: 55 113 67 rpm
Speed: 3:28 4:16 3:44 min/mi
Hub Torque: 54 93 76 lb-in
Crank Torque: 134 304 234 lb-in
Entire workout (154 watts):
Duration: 1:07:07 (1:15:43)
Work: 601 kJ
rTSS: 598.8 (2.229)
NGP: 4:02 (398.5 m/min)
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.987 mi
Min Max Avg
Power: 0 311 154 watts
Cadence: 29 156 66 rpm
Speed: 3:11 21:57 4:04 min/mi
Hub Torque: 0 112 65 lb-in
Crank Torque: 0 381 203 lb-in
Duration: 27:12
Work: n/a
rTSS: 55.3 (1.061)
NGP: 8:29 (189.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.153 mi
Min Max Avg
Cadence: 39 88 78 rpm
Speed: 4:57 22:59 8:28 min/mi
Forerunner305 [Run]:
So, at 5am I guess a 12 and 15 look the same to me... I misread the workout and did 2x12's oh well. I'll do longer ones on Thursday to make up for it...
But I crushed my 2x12's at 194 and 199. Not bad considering my FTP in week 1 was 166. I guess i'll have to start reading the workouts the night before ;-)
Everyone's posts defintely inspired me for the 2 x 20s today.
@Tom - nice work at NP 234
@Nemo - back in the saddle; must feel good.
@Jim - NP 293, awesome!
@Mariane - i want to go play in that snow. I do not get much of that here in So. Calif.
@Dan - you are a machine!
@Ralph - your story was my story today. Got home from work, tread some post, got motivated, got in done!
@Joel- no PM, but I bet your numbers were sky high
@Peter- good job crushing those 2 x12s.
For myself.......
60min total pedaling....on a CT
2 x 20min at 261w, 1 x 7min at 224w
NP=244, IF=94%.
That middle section of 2nd 20 took some mental toughness. I had scattering thoughts flowing through my head telling me that stopping at 15min would be fine. I sucked it up and just kept pushing on those pedals. Didn't do the run afterwards....too excited about the new 1hr NP, but will add some extra minutes to Wed's run...........
whoa, you guys and gals on the trainers are beasts. i tried the trainer today and could only manage 2 x 5minutes at 209 watts. actually, i was ready to go the whole 2x 20minutes while watching the news, but the weather person on the TV said no rain tomorrow and i that was all i needed to hear! will ride tomorrow outside.
still manged a 40 minute session and focused on practicing aero position.
yesterday's treadmill was 8:34 pace for 1.5miles and then 7:30 pace the rest of the way for 40minutes total at 1.0%.
better than nothing.
regarding treadmill hill short intervals: i personally don't like running above 1.5% incline on the treadmill. if you have access to stairs, do a few of those instead. otherwise, just do the interval without incline.
safe training everyone!
G
my pool is great for "icy baths" and not at 25 degrees but later on I can stand in my pool after runs until finally the water is too warm for that. it is too short for any laps though.
so okay some of you need to tell some funny training stories!!?
Out for my run this AM and doing my intervals. I had changed the route only slightly as I needed to get home, but it was still my usual road that I run back and forth on when I need safety over interesting or beautiful stuff to ponder.
I have been having trouble with my Garmin, but it seemed to work fine on the 2 x 1/2 mile @ TP. Started on my first mile @ TP. Since I know the road well, I know where 1 mile should end, but I THOUGHT I had checked the mileage at the start. Seemed to me that the Garmin was off by a 1/2 mile, yet it had the correct pace and time.
But then the RI and 2nd mile @ TP seemed fine.
Got home and downloaded the data and it had the correct distances for everything. Maybe I need glasses after all...
Just snuck out from work during lunch to get in my run work. however its blowing like 30mph with big gusts. I was running the loop around a point of land on the river here. My pace in the wind dropped by about 30 secs and then I would hit the stretch with the wind that was like free falling down hill. I have run in wind before but nothing like this. I did half my sets and then bagged it...I figured between the wind cold and ice on the road that the chance for injury was to great. Will do some stretching tonight feeling tight in the lower back and hamstrings.
I did my "run" in the pool today. It was 3x1/2mile & 1x1 mile so I just guestimated that to 4' and 8' intervals. Hope the rest of you are getting your run in- I know folks in the NorthEast are really gonna have trouble even getting to a treadmill!!! Good luck folks!
@Everyone - Great Work!! I can't get out here as often as I want, but I get the EM updates, and it's keeping me motivated.
@Nathalie - No more snowboarding! Actually, it's the OS, and tri / life balance is important - just stay safe! On the CT vs. PT, I've done two group CT sessions in the last month, so have side-by -side comparisons. The first was a FTT - CT = 248; PT = 263. The second was Saturday's intervals (2x10@100, 1x5@110) - the numbers tracked pretty close, with CT = 261; PT - 263.
@David - Put it behind you, and hit the next test. That's the nice ting about the plan - always more to look forward to!
@Joel - No PT sux! Nice job hitting the 2 x 20 "blind".
@Tom, Jim, Dan, Ralph, David (and anyone else) - Great work on the 2 x 20s!! I got side-tracked by the snow yesterday, so will be doing those tomorrow. You guys inspire me.
@ Nemo - Coming back up to speed fast!!
@Marianne - You have snow in Arkansas?? (Just kidding!)
Did my 3 x 1mi @ TP (7:12) today, and rocked them - negative splits: 6:40, 6:38, 6:31! (all on an indoor track.) Hope the make-up bike session tomorrow goes as well!
You amaze me Nemo - Pool running intervals? Keep on rocking!
I had started the OS on the beginner plan because of repiratory infection that left feeling below par the second week in January. Bumped it up to intermediate this week. boy am I getting tired. 15 minute intervals on Tuesday feels a lot longer than 12 - can't imagine 20. They went pretty well yesterday, but it was hard to get my HR into the proper zone (I take a medication for my afib that limits the high end on my heart rate - the amount is inconsistent - sometimes not at all - somethimes by 10-15 bpm) - ended up with PE. Got my PT wheel on the way, and I'm really looking forward to that - then I'll be able to gauge effort properly. Still trying to decide between the Garmin 500 and Joule for the computer - any insights would be appreciated (posted a message on the power forum).
I was really looking forward to running outside this morning for the first time - but after the 1/2 mile intervals and the first 1 mile, I was ready to be heading home (the second mile interval got me within half a mile of home). Was planning to head over the health club at lunch and lift weights and do core exercises - but I decided to skip it. I think added level of fatigue means that I'm doing the right work now.
I feel bad for those of you who are trying to recover from injuries - I've been stuck inside, but at least I can do my workouts most of the time - good luck and get better soon.
Mike - Nice job on those intervals. Negative splits the way to go
Bob - I agree its hard to keep up with everyone. Glad your geting your workouts in dont worry about skipping some work if your getting fatigued it will keep you from getting injuried.
Nemo - I have been there. Our heat is horrible and the downstairs is always 10' cooler in the winter. Dont get blown away!
Marrianne - I think you would make a great neighbor. I am sure your keeping everyone entertained
I did my run late afternoon. My wko file includes 2x.5 @z4 and 2x 1 @ z4. I didn't include the 15 min afterwards. I'm feeling my running more so this off season. I'm hoping to increase my VO2max next test. Right now my zone 4 is 8:55 but like today in my intervals 1 @ 8:18 and 2 @ 8:21. I found a place to do my run test in two weeks. RIT college has a inside meet with a really nice track. I will test there. Could it be that I finally break my 5k under 26..!! Would be nice.
Great job everyone.
Nathalie
Entire workout (8:24 min/mi):
Duration: 30:19 (33:13)
Work: n/a
rTSS: 63.7 (1.078)
NGP: 8:21 (192.6 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.571 mi
Min Max Avg
Cadence: 39 85 79 rpm
Speed: 6:37 0:00 8:24 min/mi
now that i have your attention...
my first attempt at photos! and my first FT on my training bike. i needed this data, since the ergomo on this bike runs consistent, but low watts. anyway, was a challenge to get throught this bike session, but thinking of all you guys doing these workouts indoors or in the super cold, kept me going. soon, i'll be getting back to hard core mindset, but for now i need all the help i can get.
winter in california, view from parking Rose Bowl (i.e. my pain cave) parking lot today:
Route is the perimeter of the RoseBowl grounds, which is 5km. Slight rise on one side and same slight descent on the other. I do most of my training here and go up into the nearby hills to mix things up during the week and up where that snow is for the weekends, the san gabriel mtn range.
FT for today on the training bike: 185 watts; includes the 4minute rest in between the 20 minute intervals. for the record, on my race bike in january 2010, the FT was 240watts. Since I have not done much riding since january, i predict the training bike ergomo's 185 is somewhat the equivalent of the race bike's 240. oh well. as long as they are consistent, all is ok.
interval 1: 195; interval 2: 184;
dist: 14.187; work 482kj; speed: 19.1mph; HR avg: 167; HR max 172; HR min 143;
cadence: 80rpm; max 99; min 43;
watts avg: 180; VI: 1.03.
that's about it. 3 x 1 mile on track i'll do about one hour from now on outside track from school.
safe training, g.
Marianne-your kids are hysterical!!!
@Gilberto: a P3 dressed up as a road bike; how in heaven's name did that happen?
from lane 3 outdoor track (6hrs after bike 2 x20):
warm up 2miles;
mile 1: 6:00:37;
90 seconds rest;
mile 2: 5:59:28;
90 seconds rest;
mile 3: 6:11:47.
As for the training bike, the P3C road version is my training bike. the seat height and handle bar placement matches my race bike...the P3C Tri version (aero bars)!
The road version helps me ride big mountains (easy shifting) and descend (more braking power with road levers vs. tiny aero levers) more comfortably, while keeping my lower body fully adapted to my tri bike position.
Good night! Rest up everyone.
G.
Nathalie - Nice and strong!
Gilberto - I am soooo jealous of your weather ... but I do like 4 seasons - just interferes with outdoor training! and impresssive speed on those run intervals! Is the OS helping your vDot? (not that you need any help!)
Well, I got m 2 x 20s in today - hate them! (in a love / hate way.) Glad they're over. Now time for shower and work!
100% (264W) 20' Interval 1:
Duration: 20:00
Work: 322 kJ
TSS: 34.4 (intensity factor 1.016)
Norm Power: 268
VI: 1
Avg Power: 268 W
Avg HR: 157 bpm
Avg Cadence: 70 rpm
100% (264W) 20' Interval 2:
Duration: 20:00
Work: 322 kJ
TSS: 34.4 (intensity factor 1.016)
Norm Power: 268
VI: 1
Avg Power: 268 watts
Avg HR: 166 bpm
Avg Cadence: 70 rpm
85% (224W) Interval:
Duration: 10:00
Work: 137 kJ
TSS: 12.5 (intensity factor 0.867)
Norm Power: 229
VI: 1
Avg Power: 229 watts
Avg HR: 157 bpm
Avg Cadence: 71 rpm
Entire workout (235 watts):
Duration: 1:03:30 (1:03:39)
Work: 894 kJ
TSS: 93.4 (intensity factor 0.941)
Norm Power: 248
VI: 1.06
Avg Power: 235 watts
Avg HR: 155 bpm
Avg Cadence: 71 rpm
Mike- you are just NAILING these workouts! Awesome! I did my 2x8's this morning on the trainer and broke the "rest at 85%" into two 10 min intervals in my head. That worked out really well and I think I'll do that more often. Right now during the OS, the "rest at 85%" stuff might not see too horrible, but I remember during IM training that I found it really hard to maintain that 85% on the long rides after the "work" portion of the ride. So I'm practicing nailing that part of the workout now !!
OK- I used Notepad this time, let's see if I get the double spacing:
Interval 1:
Duration: 8:04
TSS: 14.2 (intensity factor 1.027)
Norm Power: 154
VI: 0.99
Interval 2:
Duration: 8:07
TSS: 13.9 (intensity factor 1.013)
Norm Power: 152
VI: 0.99
Entire workout (126 watts):
Duration: 55:56
TSS: 71.7 (intensity factor 0.881)
Norm Power: 132
VI: 1.05
Crap- I don't know why it does that!!!!
2 x 12' this morning on the trainer. Only 12' intervals?? No big deal. Well, that sucked! I was SUFFERING badly. My legs felt so fatigued from the second I started spinning. Not sure if it was the 2 x 20s on Tuesday, the new addition of running this week or poor sleep (probably all the above). I knew I wouldn't have a chance to get it in later today so I decided to make this a mental workout more than physical and push through with the promise to myself that I would really focus on quality recovery,nutrition and sleep today and tomorrow to prep for the EN bike challenge this weekend. Made it through, but it was definitely the toughest ride for me this OS.
1st 12': 292
2nd 12' 291
15' @ .884
Entire workout (203 watts):
Duration: 1:02:49
Work: 763 kJ
TSS: 85.7 (intensity factor 0.905)
Norm Power: 245
VI: 1.21
Distance: 19.13 mi
Min Max Avg
Power: 0 376 203 watts
Heart Rate: 69 173 140 bpm
Cadence: 46 201 85 rpm
Speed: 2.7 23.5 18.3 mph
Hi all,
My bike is done !! I had 3x10 today and was relieved it was not 2x15 but the're we're harder then expected. My first interval especially. My second was better and third one, well being it's the last one i think mentally it's just easier. I'm at the top of my FTP but I don't see how I will be able to increase it all that much more. Will see in two weeks. It's nice that finally I can poste my data though. It makes me even more accountable. I will go snowshoeing a little bit later for fun and enjoy my day rest day tomorrow. Wish i wasn't working then it would be truly a rest day !!
@ Mike. Yep i know i should ditch the snowboard..I'm thinking of getting some ski's though to finish the season but I won't push it . CT or Pt..thanks for sharing your data. I will do my FTP test problably on the PT but I think of doing a test on the CT next week just for giggles to compare. BTW, wow, your 2x20's are impressive. Great job !!
@Marianne. Wow,. 3 days off school. My kids would go crazy !! We never have a snow day even though we get lots of snow in Rochester, NY. Enjoy it while it last !
@Gilberto. Nice P3C. I have a P2C and dream of a P3..
@Nemo. I noticed in WKO that if I don't highlight portion of my workout and just copy everything it won't give me spaces. I then keep my intervals, summary of my workout and delete the rest. Hope it helps.
interval #1:
Duration: 10:01
Work: 112 kJ
TSS: 16.5 (intensity factor 0.994)
Norm Power: 186
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.781 mi
Min Max Avg
Power: 142 230 186 watts
Cadence: 58 116 66 rpm
Speed: 15.8 17.8 16.7 mph
Pace 3:23 3:48 3:36 min/mi
Hub Torque: 59 88 74 lb-in
Crank Torque: 131 321 240 lb-in
interval #2:
Duration: 10:01
Work: 114 kJ
TSS: 17.1 (intensity factor 1.012)
Norm Power: 189
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.678 mi
Min Max Avg
Power: 158 230 189 watts
Cadence: 65 146 77 rpm
Speed: 14.6 17 16.0 mph
Pace 3:31 4:07 3:45 min/mi
Hub Torque: 68 90 78 lb-in
Crank Torque: 103 272 211 lb-in
Interval #3:
Duration: 10:01
Work: 111 kJ
TSS: 16.3 (intensity factor 0.987)
Norm Power: 185
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.651 mi
Min Max Avg
Power: 126 241 185 watts
Cadence: 57 106 67 rpm
Speed: 14.4 17.3 15.9 mph
Pace 3:28 4:11 3:47 min/mi
Hub Torque: 57 96 77 lb-in
Crank Torque: 136 313 236 lb-in
Entire workout (157 watts):
Duration: 1:00:46 (1:13:19)
Work: 566 kJ
TSS: 82.8 (intensity factor 0.911)
Norm Power: 170
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.926 mi
Min Max Avg
Power: 0 266 157 watts
Cadence: 31 146 70 rpm
Speed: 0 19.4 14.9 mph
Pace 3:05 0:00 4:01 min/mi
Hub Torque: 0 124 67 lb-in
Crank Torque: 0 374 193 lb-in