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January OS Training Week 6

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  • Great job everybody !!!!!

    Run today was 2x1.5 at zone 4 ( 1h) . Went well. I'm sore from yesterday..could feel my hamstrings !! Good intervals though( 8:19, 8:17) rest at zone 3. Getting faster on my runs..Yipee.. I need to catch up on sleep. Glad tomorrow is a rest day.

    Happy Valentine's day everyone !!!

    Nathalie
  • Nice job everyone!  Marianne - you kill me with the cold weather biking. Much as I hate the trainer, I don't ride outside below 45 degrees. (You inspire me, but not enough to freeze my digits!) Got in a long run yesterday, a bit off the OS plan, but I have a half marathon coming up, so need some miles!  My wife and I took our Weimaraners to the Forest Preserve, and ran 1.5 mile paved loop 6 x. She took Sophie clockwise and took Savana counterclockwise - that way we got to see each other ~ twice per loop. 6 loops / 9 miles at 8 min pace, with the  last mile at 6:58. As I said in my FB post "Felt guilty pushing that last one with her ... But got even for those casual looks over her shoulder earlier signaling "you call this running? Can't you go faster?""

    Vision Quest CT ride this afternoon!

  • I was a little worried about hitting the trainer today after the hard run yesterday, but it went really well:

    FTP=224w
    12' #1: np=231
    12' #2: np=231

    110% >= 246w
    6': np=261

    85%=190w
    30': np=194

    25' run felt great. The downside of my new and improved vDot is that I have to run faster in my workouts now...
    z2 out = 7:16 pace
    z3 in = 6:59 pace
    Felt pretty good for both sections

    Happy Valentine's day! Hope everyone is working on their SAU's...
  • sleep, church, rain and then snow = rest day for me... about to go see kids' movie Percy ??? something or other.....got a new nice necklace (silver heart on a black silk chain) from hubby, had all 5 kids home for a lunch at Carino's and haven't done any housework or cooking!! gonna eat popcorn for dinner.... = perfect Valentine's!! smile.

    good job everybody and nice pics Gilberto!!
  •  Gilberto you are making us all very jealous!!!

    Marianne- I just love your videos!  

    OK, Day 2 of the challenge and it's Valentines day too.  So I decided to combine my ride with my "date" and did a nice ride with my hubby.  It was 38 with winds around 10mph but he bundled up and joined me anyway.  God I love that man!!  I "pulled" so that I could work while he sat in whatever draft he could find off me (he's 6'2, I'm 5'2, so I'm not sure how much draft he really gets!)

  • @Tom - Can you say "new FTP coming??"  Nice work!

    I had a group Computrainer session at Vision Quest this afternoon. Turned out it was a course with 4 hills - work the ascents / recover the descents. I tried to translate something close to the planned 2 x 12 @ 100%, 1 x 5 @ 110%, 2 x 15 @ 85%:

    Interval 1 100% (264 W):

    Duration:   6:33

    Work:       106 kJ

    TSS:        11.4 (intensity factor 1.023)

    Norm/Avg Power: 270 W / 269 W

    VI:         1.01

    Avg HR:  166 bpm

    Avg Cadence: 67 rpm

    Interval 2 110% (290 W):

    Duration:   7:24

    Work:       128 kJ

    TSS:        14.7 (intensity factor 1.093)

    Norm/Avg Power: 289 W / 288 W

    VI:         1

    Avg HR:  171 bpm

    Avg Cadence: 73 rpm

    Interval 3 100% (264W):

    Duration:   8:59

    Work:       145 kJ

    TSS:        15.6 (intensity factor 1.022)

    Norm/Avg Power: 270 W / 270 W

    VI:         1

    Avg HR:  170 bpm

    Avg Cadence: 71 rpm

    Interval 4 100% + (264W):

    Duration:   7:29

    Work:       125 kJ

    TSS:        13.8 (intensity factor 1.054)

    Norm/Avg Power: 278 W / 278 W

    VI:         1

    Avg HR:  170 bpm

    Avg Cadence:    69 rpm

    Entire workout (217 watts):

    Duration:   1:17:27 (1:19:00)

    Work:       1003 kJ

    TSS:        103.4 (intensity factor 0.897)

    Norm/Avg Power: 237 W / 217 W

    VI:         1.09

    Avg HR:  158 bpm

    Avg Cadence 81 rpm

  • entire ride: 2:29:26; on the road p3c (with low watt ergomo); distance 45miles; 18.1 mph avg.  legs super sore from mtn biking and today's ride so no run .

    IF: 0.876; NP: 162;

    Interval 1: 12:00

    NP 189; IF 1.022; Cadence: 91; Speed: 21.4 mph; HR: 156avg;

    Interval 2: 56:26 thought i had hit stop at 12 minutes!

    NP 165; IF: 0.89; Cadence: 79; Speed: 18.1 mph; HR: 152avg;

    Interval 3: 25:22 Chasing a triathlete on a felt tri bike.  he passed me, got a 15 second gap, but i caught him at the end of this interval. score one for Cervelo!

    NP: 169; IF: 0.912; Cadence: 84; Speed: 19.6mph; HR: 165 avg;

    photos from start, u can see snow out yonder...and from the park where i made my turn around today.

     

     

     

  • I'm still catching up, and did Thursday's Week 3 Power Clinic ride on Saturday, then worked Saturday night, so I missed my AM Sunday swim and went to the weight room instead. Ran 8 miles/1:10 in the first dry spell we've had around here in a week. If you've seen the Olympics, you've seen our weather. Tomorrow will be an outdoor Saturday-type ride, with an AM swim and a brick, then back on schedule with a Tuesday PC workout on Tuesday finally.

    @ Mike - I haven't paid close attention to your numbers before - is that your usuall cadence???

    @ Gilberto - where exactly in SoCal is that? I did Med school and residency in LA back in the dark ages of the middle of the last century, and remember still the beautiful smog free days after a hard rain with snow on the San Gabriels - almost made me cry seeing what we collectively did to that place in such a short time.

  • @Gilberto - Hate your weather!! (OK, hate is too strong. Verrryy jealous, though!)

    @Al - Nice catch.  That was specific to the group CT instructions - wanted us to hold to 60 - 70 during the climbs. I'm more like 80 on the trainer during my rides, and 90'ish on the road.

  • It is great to see the improvements in my running. I am constantly working on form. Sunday was 2 x 1.5 miles ;TP. I was very paranoid that I would go out too fast and then fade on these longer intervals. So I really focused on even pacing. It was sunny but very windy. The first was into the wind, the second had the wind at my back. I was pleased with the results. I can not hold the RI at LRP, I am usually slow by 1:00-1:20. As I headed home, I did 1 mile at MP. Amazing how much stronger I feel. Of course it is still early in OS, I am still skipping the BRick runs... etc. Give me a few more weeks....

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