Tough to motivate today but got them done at .99, .98 and .92 (had to get off for about 30 seconds)
Entire workout (219 watts):
Duration: 44:17 (45:51)
Work: 583 kJ
TSS: 57 (intensity factor 0.878)
Norm Power:271
VI: 1.23
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.202 mi
MinMaxAvg
Power: 0391219 watts
Cadence: 3010384 rpm
Speed: 2.224.418.5 mph
Pace 2:2726:493:14 min/mi
Crank Torque:0546213 lb-in
As I ended up doing a longish run with no set intervals in it yesterday I decided to do the 800's after the ride today on the TM. I was feeling good and digging my new kicks [speedstar 4's] so I kept going on the first one. Did a mile at 6:07 pace and then 2 x 800 at 5:47. Ended up running 4.2 in just over 30 minutes. Gotta do something to keep in sight of drill bit, graffeo and co
I am on the backend of this dand sickness. I got up got it "done" thought today. 10 - 98% 10 - 94% 10 - 93% about 10 min at 80% to round out 60min..
This was by far the hardest workout mentally and I still had pauses in my second two sets of 10... The symptoms are going away but still have some fatigue from being sick I guess. I just couldnt bring myself to lose all 3 week days to it. Thought if Trent could tough it out with the whole drill bit I could push through one morning of being sick...
Low numbers but im most proud of this one due to building some mental FU!
A little mojo bounce-back after Tuesday's blah workout:
3x10' @ 100%+ (296, 301 and 305)
10x30/30 @ 120%+ (360-380 range)
10' @ 86% (256)
1:15 total with an IF of .915. Then outside for an hour plus snow shoveling. Lower back, glutes and hammies really feeling it after that. Looking forward to rest day tomorrow with a whirlpool and steam at the gym.
I haven't been spending much time on the forums, but I'm trying to keep up on reading. I have been able to get my workouts in though.
Tuesdays was 26 minutes of work at 120% and Thursday was 21 minutes of work at 110%. Total workouts were an hour each at .91 and .89 IF. Needless to say my legs are pretty trashed.
One more week of the power clinic and then I will re-join you guys with the OS workouts.
A little mojo bounce-back after Tuesday's blah workout:
3x10' @ 100%+ (296, 301 and 305)
10x30/30 @ 120%+ (360-380 range)
10' @ 86% (256)
1:15 total with an IF of .915. Then outside for an hour plus snow shoveling. Lower back, glutes and hammies really feeling it after that. Looking forward to rest day tomorrow with a whirlpool and steam at the gym.
Dreaming of spring weather....
Very nice, CW! Taking that cabin fever out on the machine!
I was just out and saw this dark substance on the road where there should have been snow. Turned out to be asphalt. 38 and sunny!
Dudes! The Haus is on fire today, everyone is laying it down hard!
I did a 3 X 12' and a 1 X 6' all at 100% - had to do something just be worthy to come back and post in this forum today after these performances I am reading. Great job all!
wow nelly, my legs are on fire! this was a total mental fu workout. got it done and here are the number. even though this was mental today, i feel the progress. glad tomorrow is a day off. also how do you guys get those signature below your results - like my facebook or my blog and what your A race is. I can't seem to find out where to do this. You guys are crushing it still. I am amazed to your guys progress, especially on the power clinic people. Thanks for the inspiration to keep pushing me harder
Very tough week mentally for me. Just hanging in there and getting the work done. I know I'll come around but just alot the power clinic is taking out of me and the not getting sleep and other work related deals going on in my life . I may just need an extra day or two to regather myself. We'll see how the weekend goes. Regardless of my feelings I forced out the 3X6' @ 110% and got it done.
Some mojo attached for your Saturday brick team. One of my favorites. Hope all are getting well deserved, high quality recovery in today. Let's nail this thing tomorrow team!
I just couldn't do it this morning. I missed the Saturday and Tuesday bikes due to a ski trip, and moved Thursday's to this morning because I had a stomach ache last night. I had to take a 5-10" break every couple minutes for all of the 3x10' that I did. I didn't even try to do much 85% at the end. I'm not sure if my legs are still thrashed from skiing, if I lost fitness over the last week, or if it's the effects of a cold that has mostly gone away. I'll see how it goes tomorrow. And I'll miss next week's bikes due to a business trip to Tampa all week. I"m looking forward to running outside again, but I'll either have to skip the bike or see what the hotel gym has to offer.
FYI to all peeps like me who have grown so used to the 30/30s that our eyes glaze over when we look at the schedule: this week's Saturday bike is different!!! It's 4 x 5 instead of 5 x 4.
I just couldn't do it this morning. I missed the Saturday and Tuesday bikes due to a ski trip, and moved Thursday's to this morning because I had a stomach ache last night. I had to take a 5-10" break every couple minutes for all of the 3x10' that I did. I didn't even try to do much 85% at the end. I'm not sure if my legs are still thrashed from skiing, if I lost fitness over the last week, or if it's the effects of a cold that has mostly gone away. I'll see how it goes tomorrow. And I'll miss next week's bikes due to a business trip to Tampa all week. I"m looking forward to running outside again, but I'll either have to skip the bike or see what the hotel gym has to offer.
Hey, Keith, I think the ski trip and the short break will do you good at this point in the OS. It'll give your body a chance to absorb all the hard work you've done the past 15 weeks and it'll keep you fresh mentally. I have no doubt once you get back into your regular routine after your Tampa trip you will feel stronger. Trust me, you haven't lost any fitness.
Some mojo attached for your Saturday brick team. One of my favorites. Hope all are getting well deserved, high quality recovery in today. Let's nail this thing tomorrow team!
SS
Thanks for the mojo, Shaughn. Already getting pumped to do battle tomorrow morning!
After two days off, letting my body fight off a cold, I took advantage of the clear roads and upper 30's and headed outside for the first time in 3 months!
I did a little over an hour, with a concentrated FT effort for a little over 20' and then one for around 25'.
I killed the first one at 340. The final 4' was a good climb (as good as it gets in eastern MA).
Struggled to keep the higher watts on the second set, less climbing, some downhills but was able to maintain 300 for 25'.
At least the speed was good on the second one, which was 22mph.
The peak 60' was 309. I was hoping for some crazy high number since I was outside but no such luck. My lungs were burning a bit from my cold and the cold temps and I'm probably not 100%, but when the hell are we ever 100%, right?
Anyway, good hard outdoor ride. Looking forward to riding with a friend of mine tomorrow who always humbles me. Should be fun.
After two days off, letting my body fight off a cold, I took advantage of the clear roads and upper 30's and headed outside for the first time in 3 months!
I did a little over an hour, with a concentrated FT effort for a little over 20' and then one for around 25'.
I killed the first one at 340. The final 4' was a good climb (as good as it gets in eastern MA).
Struggled to keep the higher watts on the second set, less climbing, some downhills but was able to maintain 300 for 25'.
At least the speed was good on the second one, which was 22mph.
The peak 60' was 309. I was hoping for some crazy high number since I was outside but no such luck. My lungs were burning a bit from my cold and the cold temps and I'm probably not 100%, but when the hell are we ever 100%, right?
Anyway, good hard outdoor ride. Looking forward to riding with a friend of mine tomorrow who always humbles me. Should be fun.
Dave
Just freaking nuts man!! My hat off to ya getting outside and doing a hard workout like that. (clapping hands)
Big ups for getting outside and putting some serious work in, Dave. Really impressive. I cannot wait to get out and feel a breeze on my face that isn't generated by a fan.
So I've pretty much followed all the workouts the the letter thus far but I've decided to take the last 5 weeks of the OS and play around with the workouts depending on how my body feels and what I think I need to work on (and just to keep things fresh mentally). So this is what I went with this morning:
4x10' (1') @ 100% (293, 300, 302, 295) (I just can't face any more 2x20 workouts at this stage)
5X1/1 @ 110-120% (337, 348, 345, 344, 354)
10' @ 85% (250)
Total ride was 1:23 with a TSS of 117 and an IF of .92. Then jumped on the t-mill for nice hard 20 minutes of Z3 6:40 pace.
I think this new customized approach will keep things interesting for me and prevent that late OS burnout syndrome I've heard so much about.
Looking forward to seeing everyone else's weekend numbers. Go team!
I have been fighting a head / throat thing all week but have so far been able to hit the numbers. I faltered today as I scraped for those inches this morning. After a 16 min warm up, I knew this one was going to be different. I convinced myself I could do anything for 60 seconds at a time regardless of the situation and did complete a 3 X (5 X 1'(1')) (2') all between 1.22 - 1.25 but during the last half of these 15 intervals I could not hold the 60% line during the recovery. I was tanking....... After completeing the last interval I tried but could not hold the 85% and could no longer drive my HR up . So, at 50 minutes, I called it there. Will see about the possibilities of a the short run maybe after a short nap today ........ Good luck out there to all!
I'm baaaaaaaaa-aaaaaaaaaaack. at least to a normal schedule that is. my bike mojo has been mia this week. legs just feel dead so trying to get back to my routine of regular stretching and self maintenance. easier said than done though right?
Anywho, did the same workout as the hubby today. 2x12 FTP + 1x6 z5 + 2x15 z3. Actually mine turned out more like 1x12 + 2x6 and then 3x2 and the z3 work was no prob. I've been struggling to hold on during longer FT intervals but such is life. Got all of the work in over my zones so good enough for me.
Stats for the ride were 90' at .89 IF and 120 TSS (don't have the full details in front of me).
First weekend if forever that the kids do not have ski lessons so I was able to sleep a little bit, relax a bit and then head down to the cave. Felt much easier than forcing it in on Sunday afternoon after skiing/running for a couple of days. Did the 30/30's as 1x60 then 3x30. Did 2x10 (2) at the end. .85 felt a little easy so I kicked them up at it. Last one was over FTP. Off to run:
Well I jumped on the trainer after swimming today (that hurt...) and i have no watts or MPH just - - - . Sound like Its battery has given up and I need to replace it... I might just make this a run heavy weekend since I have my Half Marathon coming up, I have no bike computer, and arlington is still covered in snow.... I noticed it drop my watt reading 2x during my powertest also but only for a few seconds so im assuming the battery is the issues and it is dead. Crossing fingers....
After a night of almost no sleep (and I'm sure there will be many more of those to come)... I got on the trainer and pushed through my final power clinic saturday workout.
It definitely crushed me more than I crushed it, but I'm very pleased with the progress I have made.
3 x 1(2) @ 110% 10 x 30/30 @ 130% 3 x 12(4) @ 100% 5 x 2(2) @ 110% 15 @ 85%
I've felt myself spiraling into a deep hole or brick wall, whatever you call it, in the power clinic. So this was my first workout I decided to just stand down and only did 1 hour @ 85% on the bike. There was just no way I could do another minute at VO2. The mind would just not let me. So i decided to do a longer run and was excited to run in my new kicks. (asics pirhanas) I think I've found my new weapon for the run and Mike G and Chris G will be caught for sure with these new light as feather shoes. Who knows I may scare Mancona. (right) Anyway did a 6 miler as z3 out z4 back in 37:48 and felt fine and not breathing hard at all. Can't wait to test them out in a 5k test.
I've felt myself spiraling into a deep hole or brick wall, whatever you call it, in the power clinic. So this was my first workout I decided to just stand down and only did 1 hour @ 85% on the bike. There was just no way I could do another minute at VO2. The mind would just not let me. So i decided to do a longer run and was excited to run in my new kicks. (asics pirhanas) I think I've found my new weapon for the run and Mike G and Chris G will be caught for sure with these new light as feather shoes. Who knows I may scare Mancona. (right) Anyway did a 6 miler as z3 out z4 back in 37:48 and felt fine and not breathing hard at all. Can't wait to test them out in a 5k test.
Buying lighter sneakers is cheating
Seriously though, what do you think of them cushioning wise? I love the way asics fit and have been doing most of my running in speedstars. The new red ones are awesome. Been wondering if the piranhas are worth a look...they sure sound fast
I went a bit astray from the prescribed workout today. I rode with my friend, Brian who is not human. 7 years younger, 30 lbs lighter, and a montsrous 4.5 w/kg. He and I have been riding together for a few years and this was the first of 2010 and he did not disappoint.
55 miles with lots of short steep climbs where he would absolutely humble me as I sat on over 500 watts and he would just sail past me chatting away.
I haven't ridden this long since October and it was mid 30's today, but felt good to be outside.
At the 45 mile mark, we parted ways and I just blew up like nobody's businees. I limped home, cold and tired. I seriously thought about calling my wife 5 miles from my house, I was that exhausted.
Some interesting numbers for those watching at home:
Entire ride: 55 miles 2:45 total time 287 norm power
2hr norm power 298, which was the time we rode together.
Peak 60' 309 norm power
I can't do these kind of rides often as I will die, but they're some of my favorites.
Nice work to all who got it done today. And congrats to those that stood down. I know for me, that's harder than doing the workout sometimes, especially when you need it.
I've felt myself spiraling into a deep hole or brick wall, whatever you call it, in the power clinic. So this was my first workout I decided to just stand down and only did 1 hour @ 85% on the bike. There was just no way I could do another minute at VO2. The mind would just not let me. So i decided to do a longer run and was excited to run in my new kicks. (asics pirhanas) I think I've found my new weapon for the run and Mike G and Chris G will be caught for sure with these new light as feather shoes. Who knows I may scare Mancona. (right) Anyway did a 6 miler as z3 out z4 back in 37:48 and felt fine and not breathing hard at all. Can't wait to test them out in a 5k test.
Buying lighter sneakers is cheating
Seriously though, what do you think of them cushioning wise? I love the way asics fit and have been doing most of my running in speedstars. The new red ones are awesome. Been wondering if the piranhas are worth a look...they sure sound fast
I Love Asics too and have been in them and Newtons for the past 2 years except this winter I ran in k-swiss because i got free. I heard of the Piranhas from Al here and he swore by them so I give them a try. I usually feel like I need cushioning to not get injured but although these don't have much they seem very stable but you can feel everything on the road. But just unbeleivalbly awesome beyond what I thought I would find.
Crap, Now I just gave away my weapon. Oh well at least to a fellow ENer.
90' @ 87% for me today and 1 x10' @ 101% for some Boyz team Pres Weekend challenge pts. Dealing with some calf issues so the foam roller and I have been hangout a lot this week.
Huge TSS points racking up from the team getting it done today! Impressed to say the least. I took my son to football practice this afternoon. While there my daughter and I did some track work and I squeaked out some more TSS points with a 4 miler. I basically walk/ran a quarter mile in between each mile with my daughter. Did 3 X 1 miles each at Z4 pace or better. Could really feel the deep fatigue during those miles from the load the BUG places on the body but was able to pull through it on a flat track. I know this is not the best example, however, for me personally, I have found I can carefully train through these periods and I usually do bounce back eventually. That said, we'll see what shows up for tomorrow. Again, so impressed with the leadership/performances from this group. SS
Hey ChrisG, You may want to check out the Nike Lunar Racers. 4 oz. with very good cushioning. I see them quite a bit at IM's and in marathons. Defintiely fine for 13.1. My only issue is that my orthotics don't fit so I use the Lunar Trainers which are still light at 8oz.
Comments
Tough to motivate today but got them done at .99, .98 and .92 (had to get off for about 30 seconds)
Entire workout (219 watts):
Duration: 44:17 (45:51)
Work: 583 kJ
TSS: 57 (intensity factor 0.878)
Norm Power: 271
VI: 1.23
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.202 mi
Min Max Avg
Power: 0 391 219 watts
Cadence: 30 103 84 rpm
Speed: 2.2 24.4 18.5 mph
Pace 2:27 26:49 3:14 min/mi
Crank Torque: 0 546 213 lb-in
10 - 98%
10 - 94%
10 - 93%
about 10 min at 80% to round out 60min..
This was by far the hardest workout mentally and I still had pauses in my second two sets of 10... The symptoms are going away but still have some fatigue from being sick I guess. I just couldnt bring myself to lose all 3 week days to it. Thought if Trent could tough it out with the whole drill bit I could push through one morning of being sick...
Low numbers but im most proud of this one due to building some mental FU!
A little mojo bounce-back after Tuesday's blah workout:
1:15 total with an IF of .915. Then outside for an hour plus snow shoveling. Lower back, glutes and hammies really feeling it after that. Looking forward to rest day tomorrow with a whirlpool and steam at the gym.
Dreaming of spring weather....
I haven't been spending much time on the forums, but I'm trying to keep up on reading. I have been able to get my workouts in though.
Tuesdays was 26 minutes of work at 120% and Thursday was 21 minutes of work at 110%. Total workouts were an hour each at .91 and .89 IF. Needless to say my legs are pretty trashed.
One more week of the power clinic and then I will re-join you guys with the OS workouts.
Very nice, CW! Taking that cabin fever out on the machine!
I was just out and saw this dark substance on the road where there should have been snow. Turned out to be asphalt. 38 and sunny!
Dudes! The Haus is on fire today, everyone is laying it down hard!
I did a 3 X 12' and a 1 X 6' all at 100% - had to do something just be worthy to come back and post in this forum today after these performances I am reading. Great job all!
Duration: 1:05:03
TSS: 94.4 (intensity factor 0.933)
Norm Power: 275
Distance: 24.799 mi
Min Max Avg
Power: 0 402 264 watts
Heart Rate: 105 164 151 bpm
Cadence: 42 105 91 rpm
Speed: 0 26.5 22.9 mph
wow nelly, my legs are on fire! this was a total mental fu workout. got it done and here are the number. even though this was mental today, i feel the progress. glad tomorrow is a day off. also how do you guys get those signature below your results - like my facebook or my blog and what your A race is. I can't seem to find out where to do this. You guys are crushing it still. I am amazed to your guys progress, especially on the power clinic people. Thanks for the inspiration to keep pushing me harder
Duration: 15:05
Work: 197 kJ
TSS: 27.7 (intensity factor 1.05)
Norm Power: 218
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.185 mi
Min Max Avg
Power: 51 258 218 watts
Cadence: 69 94 88 rpm
Speed: 21.7 25.7 24.6 mph
Pace 2:20 2:46 2:27 min/mi
Hub Torque: 14 77 59 lb-in
Crank Torque: 47 316 209 lb-in
Power-Tap #3:
Duration: 15:02
Work: 199 kJ
TSS: 28.6 (intensity factor 1.068)
Norm Power: 222
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.066 mi
Min Max Avg
Power: 0 289 221 watts
Cadence: 32 92 83 rpm
Speed: 15 26.8 24.2 mph
Pace 2:14 3:59 2:29 min/mi
Hub Torque: 0 91 60 lb-in
Crank Torque: 0 538 226 lb-in
Power-Tap #5:
Duration: 15:13
Work: 161 kJ
TSS: 18.4 (intensity factor 0.851)
Norm Power: 177
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.474 mi
Min Max Avg
Power: 0 223 176 watts
Cadence: 62 90 81 rpm
Speed: 15.3 22.8 21.5 mph
Pace 2:38 3:55 2:47 min/mi
Hub Torque: 0 85 54 lb-in
Crank Torque: 0 293 184 lb-in
Duration: 1:02:49
Work: 689 kJ
TSS: 92.5 (intensity factor 0.94)
Norm Power: 195
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.001 mi
Min Max Avg
Power: 0 289 183 watts
Cadence: 30 94 82 rpm
Speed: 0 26.8 21.9 mph
Pace 2:14 0:00 2:44 min/mi
Hub Torque: 0 91 54 lb-in
Crank Torque: 0 538 187 lb-in
Power-Tap #1:
Very tough week mentally for me. Just hanging in there and getting the work done. I know I'll come around but just alot the power clinic is taking out of me and the not getting sleep and other work related deals going on in my life . I may just need an extra day or two to regather myself. We'll see how the weekend goes. Regardless of my feelings I forced out the 3X6' @ 110% and got it done.
http://www.youtube.com/watch?v=WO4tIrjBDkk
Some mojo attached for your Saturday brick team. One of my favorites. Hope all are getting well deserved, high quality recovery in today. Let's nail this thing tomorrow team!
SS
FYI to all peeps like me who have grown so used to the 30/30s that our eyes glaze over when we look at the schedule: this week's Saturday bike is different!!! It's 4 x 5 instead of 5 x 4.
Hey, Keith, I think the ski trip and the short break will do you good at this point in the OS. It'll give your body a chance to absorb all the hard work you've done the past 15 weeks and it'll keep you fresh mentally. I have no doubt once you get back into your regular routine after your Tampa trip you will feel stronger. Trust me, you haven't lost any fitness.
Thanks for the mojo, Shaughn. Already getting pumped to do battle tomorrow morning!
After two days off, letting my body fight off a cold, I took advantage of the clear roads and upper 30's and headed outside for the first time in 3 months!
I did a little over an hour, with a concentrated FT effort for a little over 20' and then one for around 25'.
I killed the first one at 340. The final 4' was a good climb (as good as it gets in eastern MA).
Struggled to keep the higher watts on the second set, less climbing, some downhills but was able to maintain 300 for 25'.
At least the speed was good on the second one, which was 22mph.
The peak 60' was 309. I was hoping for some crazy high number since I was outside but no such luck. My lungs were burning a bit from my cold and the cold temps and I'm probably not 100%, but when the hell are we ever 100%, right?
Anyway, good hard outdoor ride. Looking forward to riding with a friend of mine tomorrow who always humbles me. Should be fun.
Dave
Just freaking nuts man!! My hat off to ya getting outside and doing a hard workout like that. (clapping hands)
Big ups for getting outside and putting some serious work in, Dave. Really impressive. I cannot wait to get out and feel a breeze on my face that isn't generated by a fan.
So I've pretty much followed all the workouts the the letter thus far but I've decided to take the last 5 weeks of the OS and play around with the workouts depending on how my body feels and what I think I need to work on (and just to keep things fresh mentally). So this is what I went with this morning:
Total ride was 1:23 with a TSS of 117 and an IF of .92. Then jumped on the t-mill for nice hard 20 minutes of Z3 6:40 pace.
I think this new customized approach will keep things interesting for me and prevent that late OS burnout syndrome I've heard so much about.
Looking forward to seeing everyone else's weekend numbers. Go team!
Nice work Chris and Dave! Solid numbers no doubt!
I have been fighting a head / throat thing all week but have so far been able to hit the numbers. I faltered today as I scraped for those inches this morning. After a 16 min warm up, I knew this one was going to be different. I convinced myself I could do anything for 60 seconds at a time regardless of the situation and did complete a 3 X (5 X 1'(1')) (2') all between 1.22 - 1.25 but during the last half of these 15 intervals I could not hold the
60% line during the recovery. I was tanking.....
.. After completeing the last interval I tried but could not hold the 85% and could no longer drive my HR up 
. So, at 50 minutes, I called it there. Will see about the possibilities of a the short run maybe after a short nap today ........ Good luck out there to all!
Duration: 50:06
Norm Power: 277
VI: 1.15
Distance: 17.804 mi
Min Max Avg
Power: 0 476 241 watts
Heart Rate: 78 166 144 bpm
Cadence: 29 106 82 rpm
Speed: 0 32.4 21.4 mph
I'm baaaaaaaaa-aaaaaaaaaaack.
at least to a normal schedule that is. my bike mojo has been mia this week. legs just feel dead so trying to get back to my routine of regular stretching and self maintenance. easier said than done though right?
Anywho, did the same workout as the hubby today. 2x12 FTP + 1x6 z5 + 2x15 z3. Actually mine turned out more like 1x12 + 2x6 and then 3x2 and the z3 work was no prob. I've been struggling to hold on during longer FT intervals but such is life. Got all of the work in over my zones so good enough for me.
Stats for the ride were 90' at .89 IF and 120 TSS (don't have the full details in front of me).
First weekend if forever that the kids do not have ski lessons so I was able to sleep a little bit, relax a bit and then head down to the cave. Felt much easier than forcing it in on Sunday afternoon after skiing/running for a couple of days. Did the 30/30's as 1x60 then 3x30. Did 2x10 (2) at the end. .85 felt a little easy so I kicked them up at it. Last one was over FTP. Off to run:
Power-Tap #7:
Duration: 10:03
Work: 171 kJ
TSS: 14.3 (intensity factor 0.924)
Norm Power: 285
Power-Tap #9:
Duration: 10:03
Work: 187 kJ
TSS: 17.1 (intensity factor 1.009)
Norm Power: 311
Entire workout (214 watts):
Duration: 1:05:20 (1:07:12)
Work: 839 kJ
TSS: 87.8 (intensity factor 0.898)
Norm Power: 277
VI: 1.29
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.512 mi
Min Max Avg
Power: 0 507 214 watts
Cadence: 30 102 78 rpm
Speed: 2.2 26.4 18.2 mph
Pace 2:16 26:49 3:18 min/mi
Crank Torque: 0 571 218 lb-in
Well I jumped on the trainer after swimming today (that hurt...) and i have no watts or MPH just - - - . Sound like Its battery has given up and I need to replace it... I might just make this a run heavy weekend since I have my Half Marathon coming up, I have no bike computer, and arlington is still covered in snow.... I noticed it drop my watt reading 2x during my powertest also but only for a few seconds so im assuming the battery is the issues and it is dead. Crossing fingers....
A bit frustrated at the moment haha
Then 15' @ 278. After stalling and whining it went pretty well.
After a night of almost no sleep (and I'm sure there will be many more of those to come)... I got on the trainer and pushed through my final power clinic saturday workout.
It definitely crushed me more than I crushed it, but I'm very pleased with the progress I have made.
3 x 1(2) @ 110%
10 x 30/30 @ 130%
3 x 12(4) @ 100%
5 x 2(2) @ 110%
15 @ 85%
Entire workout (228 watts):
Duration: 1:55:01
Work: 1576 kJ
TSS: 150.1 (intensity factor 0.887)
Norm Power: 245
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 45.985 mi
Min Max Avg
Power: 102 408 228 watts
Speed: 15 28.7 24.0 mph
Pace 2:05 4:00 2:30 min/mi
Good for 6.34 points in the Presidents weekend challenge.
Decided to break out the five fingers again since my foot has been doing fine and did 20 minutes in them after.
I've felt myself spiraling into a deep hole or brick wall, whatever you call it, in the power clinic. So this was my first workout I decided to just stand down and only did 1 hour @ 85% on the bike. There was just no way I could do another minute at VO2. The mind would just not let me. So i decided to do a longer run and was excited to run in my new kicks. (asics pirhanas) I think I've found my new weapon for the run and Mike G and Chris G will be caught for sure with these new light as feather shoes. Who knows I may scare Mancona. (right) Anyway did a 6 miler as z3 out z4 back in 37:48 and felt fine and not breathing hard at all. Can't wait to test them out in a 5k test.
Buying lighter sneakers is cheating
Seriously though, what do you think of them cushioning wise? I love the way asics fit and have been doing most of my running in speedstars. The new red ones are awesome. Been wondering if the piranhas are worth a look...they sure sound fast
I went a bit astray from the prescribed workout today. I rode with my friend, Brian who is not human. 7 years younger, 30 lbs lighter, and a montsrous 4.5 w/kg. He and I have been riding together for a few years and this was the first of 2010 and he did not disappoint.
55 miles with lots of short steep climbs where he would absolutely humble me as I sat on over 500 watts and he would just sail past me chatting away.
I haven't ridden this long since October and it was mid 30's today, but felt good to be outside.
At the 45 mile mark, we parted ways and I just blew up like nobody's businees. I limped home, cold and tired. I seriously thought about calling my wife 5 miles from my house, I was that exhausted.
Some interesting numbers for those watching at home:
Entire ride: 55 miles 2:45 total time 287 norm power
2hr norm power 298, which was the time we rode together.
Peak 60' 309 norm power
I can't do these kind of rides often as I will die, but they're some of my favorites.
Nice work to all who got it done today. And congrats to those that stood down. I know for me, that's harder than doing the workout sometimes, especially when you need it.
Dave
90' @ 87% for me today and 1 x10' @ 101% for some Boyz team Pres Weekend challenge pts. Dealing with some calf issues so the foam roller and I have been hangout a lot this week.
Huge TSS points racking up from the team getting it done today! Impressed to say the least. I took my son to football practice this afternoon. While there my daughter and I did some track work and I squeaked out some more TSS points with a 4 miler. I basically walk/ran a quarter mile in between each mile with my daughter. Did 3 X 1 miles each at Z4 pace or better. Could really feel the deep fatigue during those miles from the load the BUG places on the body but was able to pull through it on a flat track. I know this is not the best example, however, for me personally, I have found I can carefully train through these periods and I usually do bounce back eventually. That said, we'll see what shows up for tomorrow. Again, so impressed with the leadership/performances from this group. SS
Duration: 35:28 (37:27)
rTSS: 38.8 (0.776)
NGP: 8:20 (193.3 m/min)
Heart Rate: 57 171 144 bpm
Speed: 3:39 0:00 8:33 min/mi
Hey ChrisG, You may want to check out the Nike Lunar Racers. 4 oz. with very good cushioning. I see them quite a bit at IM's and in marathons. Defintiely fine for 13.1. My only issue is that my orthotics don't fit so I use the Lunar Trainers which are still light at 8oz.