Jan OS Week 7 Training
Monday morning!!! I hear the wind out there howling but so far the dog isn't!!! will run with him and go to PT!! took my rest day yesterday!! got up to 14 road miles running last week, up from 12 the week before ...... because of my rest day and the lack of dog running, he chewed up valentine chocs, gummy bears, a teddy bear, socks...! I am gonna wear him out this morning!!! = running 
What y'all doin'??
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We postponed V-Day dinner until tonight-so I'm looking forward to that!
Off Work today so I slept in till 0800. Drinking coffee and watching Sports Center.....but I will head to the pool in an hour or so for a relaxed swim workout and then do some work around the house before my son, Roy, returns from school (he had to make up a snow day). Then probably play soccer or throw the football till dark.
@Nemo. Enjoy your Vday dinner !
I'm working today and planning to do some easy swimming or something at the Y later. I want to bring my kids there so they can run around and spend some energy! Eating extra healthy today. I had a nice but extravagent dinner last night ! ! I will recover from that today ; )
Nathalie
I did my ride for Prez Day Challenge yesterday = 4.6 points for the Chica's if I can ever get the video to upload. 2.6 for the ride and 2 for the video if I am doing my math right. Having trouble getting it to upload on twitter. We had company and a BIG dinner last night
Since today is a rest day, I slept in until 7:30. Didn't even do my pushups. But I did have to go to work. Busy morning, but so far only 2 patients this afternoon. Will likely get down on the floor and do core and pushups in my office after that.
Marianne- I'm like you- I just run back and forth in the same stretch if that is the only "clean" road patch. I always imagine that an elderly person is sitting in a window, sipping tea, just shaking their head wondering why I keep running back and forth.
I wrapped up day 3 of the Presidents Day weekend bike challenge this morning...I have no idea how I did it, but I ended up cranking out tomorrow's 2 x 20' on some very tired legs. The numbers weren't great but I approached the intervals pretty conservatively because I wanted to finish them (no fade or giving up).
(Week 1 FTP: 271)
1st 20': 282
2nd 20': 284
5' @ .866
Entire workout (227 watts):
Duration: 1:05:48
Work: 894 kJ
TSS: 97.4 (intensity factor 0.942)
Norm Power: 255
VI: 1.13
Pw:HR: 6.29%
Pa:HR: 6.42%
Distance: 21.265 mi
Min Max Avg
Power: 0 361 227 watts
Heart Rate: 66 169 142 bpm
Cadence: 57 212 88 rpm
Speed: 2.8 23.4 19.4 mph
I was pleased after what I put myself through this weekend: for the 3-day bike focus...5 hours on trainer...95 miles....1:40 at or above FTP...0.898 avg IF...402 TSS. Time to recover and let my body absorb this work!!
@Nemo, enjoy your dinner, I cooked monday morning breakfast for valentines day this morning. My wife is a nurse, she works weekend nights so Monday morning is like Friday night to her. I worked yesterday as well.
I think I'm going to just do some real light Yoga today and work on my bike fit some more.
I got a pretty cool deal w/ Karen Dubbs from the flexible warrior yoga videos (which rock btw) she sent me a free shirt for doing a testimonial. Also, you can use the coupon code blizzard (I think it is still active) and get 10 bucks off an order (free shipping as well). If you are looking for a great recovery dealio check out volume 3.
http://www.flexiblewarrior.com/testimonials.html
Happy President's Day everybody Let's crush it this week and boost our numbers we can't let any of the other OS groups show us up!
Had a LONG ride yesterday with quite a bit of climbing, here's the numbers:
Entire workout (192 watts):
Duration: 3:51:50 (4:17:49)
Work: 2455 kJ
TSS: 350.3 (intensity factor 1.004)
Norm Power: 226
VI: 1.18
Pw:HR: 18.68%
Pa:HR: -30.41%
Distance: 59.592 mi
Elevation Gain: 7829 ft
Elevation Loss: 7823 ft
Grade: 0.0 % (15 ft)
Min Max Avg
Power: 0 773 192 watts
Heart Rate: 85 177 145 bpm
Cadence: 24 125 84 rpm
Speed: 0 39 15.5 mph
Pace 1:32 0:00 3:53 min/mi
Altitude: 98 2764 1028 ft
Crank Torque: 0 767 203 lb-in
The drizzrable weather finally cleared up today. After the fog lifted, I rode 40 miles down to Dupont, WA and back, along the Sound. Only one traffic light on this whole route, at a left turn, otherwise, it's bike lanes and roundabouts down the edge of the Tacoma metropolis, making it cyclist central this holiday afternoon. Good to see them all out, makes the drivers more alert. NP=153, TSS=132, IF=0.71, Elev gain 2300'. Amazingly, my HR averaged 96 bpm, I suspect the FTP I'm using for outdoor work is too low, even though I'm adding 10% to my indoor #. With the Power Clinic work, I really can't rev up the Saturday workout (which this was) to prescribed levels, it's more of a long recovery spin for me.
right after my ride, like I walked in my house..... and oh shoot! no pics for the bike challenge so my 10 year old, my trusty photographer, took this pic of me.... with my "reading material" sorry no time for books!! and oh, I have mentioned this before but this IM jacket is the "bomb"... I love it, and yes seem to be wearing it in every pic as it is my warmest outer layer (4 underneath) but there is no wind that gets in this thing! $$ at the expo but way worth it if you ride in the cold! I normally have a mag in my car so those few minutes, waiting on kids when you have that down time.....
I figure I might believe it by morning. Welcome to week 7 everyone!
@Marianne - Yeah, my old finisher bike jacket from CDA circa 2005 is my mainstay from Oct thru April/ Only the undergarments change. And, of course you know you[re doing a good job as a parent (esp. a mom) if you are embarassing your kids.
Good morning everybody !
Tough intervals this morning..!! My first one went ok..rode conservative thinking the second one would be even tougher..Man, coudn't hold it at all on the second. Early morning are tough !! It's done though and I won't overanalize it. Work then run after.
Have a great day !!
Nathalie
New Range #1:
Duration: 15:08
Work: 164 kJ
TSS: 23.4 (intensity factor 0.964)
Norm Power: 180
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.064 mi
Min Max Avg
Power: 130 230 181 watts
Cadence: 58 118 69 rpm
Speed: 13.9 17.5 16.1 mph
Pace 3:25 4:19 3:44 min/mi
Hub Torque: 57 92 74 lb-in
Crank Torque: 112 313 224 lb-in
New Range #2:
Duration: 15:11
Work: 155 kJ
TSS: 21.3 (intensity factor 0.92)
Norm Power: 172
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.94 mi
Min Max Avg
Power: 0 253 171 watts
Cadence: 32 111 60 rpm
Speed: 3.4 17.5 15.7 mph
Pace 3:26 17:53 3:50 min/mi
Hub Torque: 0 99 72 lb-in
Crank Torque: 0 470 242 lb-in
Entire workout (153 watts):
Duration: 59:59 (1:07:13)
Work: 543 kJ
TSS: 74.5 (intensity factor 0.87)
Norm Power: 163
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.717 mi
Min Max Avg
Power: 0 253 153 watts
Cadence: 32 146 67 rpm
Speed: 3 19.1 14.9 mph
Pace 3:09 20:07 4:01 min/mi
Hub Torque: 0 99 66 lb-in
Crank Torque: 0 470 198 lb-in
My thoughts exactly Bill!!!
@Al- hey, just doing ANY riding on Sunday after a week of Power Hack stuff is something to talk about! I remember wanting to just sleep in alllllllll day on Sundays!
@Tom- good Mantra! Hope it helped you out today!!!
@Nat- I love your attitude. Just getting it done and then moving on. I could learn a lesson from your there- I tend to over analyze everything!
I'm shifting this whole week out to give myself a little break from the 3-day Pres Weekend Challenge so I swam this morning instead. I've been trying to work on my Golf score- but it takes a LOT of mental effort for me to lower that stroke count. CRAZY!
I'm hoping to bike outside tomorrow weather permitting. I'm gonna channel Marianne's energy to stay warm on the bike!
Nathalie - I agree - getting it out of the way is nice, but those early mornings are really tough!
As always love the pics and the video from Marianne!
Power-Tap #1:
Duration: 15:08
Work: 143 kJ
TSS: 27.5 (intensity factor 1.044)
Norm Power: 158
VI: 1
Pw:HR: 1.09%
Pa:HR: 7.63%
Distance: 5.147 mi
Min Max Avg
Power: 133 179 158 watts
Heart Rate: 116 153 144 bpm
Cadence: 84 95 87 rpm
Speed: 19.6 21.4 20.3 mph
Pace 2:48 3:04 2:57 min/mi
Power-Tap #3:
Duration: 15:04
Work: 149 kJ
TSS: 30 (intensity factor 1.093)
Norm Power: 165
VI: 1
Pw:HR: 0.95%
Pa:HR: 5%
Distance: 4.924 mi
Min Max Avg
Power: 143 189 165 watts
Heart Rate: 128 157 151 bpm
Cadence: 80 87 84 rpm
Speed: 18.8 20.5 19.6 mph
Pace 2:56 3:11 3:04 min/mi
Crank Torque: 142 192 166 lb-in
Entire workout (134 watts):
Duration: 59:42 (59:54)
Work: 480 kJ
TSS: 90.8 (intensity factor 0.956)
Norm Power: 144
VI: 1.08
Pw:HR: -2.67%
Pa:HR: 8.06%
Distance: 18.221 mi
Min Max Avg
Power: 0 189 134 watts
Heart Rate: 61 157 138 bpm
Cadence: 34 150 88 rpm
Speed: 3.7 21.4 18.4 mph
Pace 2:48 16:06 3:16 min/mi
Crank Torque: 0 209 130 lb-in
Definitely think it's time to test!
ran with dog.... at 27 degs the sun was out but still icy patches on the trails so resisted riding.. although wanted to.... just one little slip and there I go! anyways.... at the end. so I shoulda been warmed up, did some "long strides" so not even a 1/2 mile but ugh, did 3 of them, felt the left hamstring really tighten up and the quad ached and basically that has happened before at "faster pacing" and nope it hasn't gone away ... discouraging, but hey no 5k or VDOT in my future right now. last time it happened was the attempted Nov VDOT... so been doing PT and no intensity .....and will stay that way for a bit more.... my training weeks are way simpler than yours as I ignore the run workouts but thought today, hmm, maybe I am better! the distance, sorry Garmin had died was no longer, than "hey I can see the finish line in a race and think I can make it!" mentally I readjusted to "when I get back from Guatemala" march 7th......then I will run more seriously!
Oh yeah! I'd say so too!!! Nice job Robin. I just watched the video- it's hysterical. Jack's reaction when you said "gotta get this done so we can get everyone to Church" was priceless!!!
For today I finished up the Power Clinic with a test. Happy with my results. I believe next week or so we start the VO2 block, so I will keep rolling with that and build as much fast as I can in the OS. I have plenty of time for that far when the weather is nicer.
As an aside- DH showed me an article in Bicycling mag about doing low intensity/ high volume work in winter. Week 1 is 8 hours, then it progresses to 12 and 16 hours per week before a "rest" week of 8 hours. I told him that the 8 hours is more than I am doing now. He is doing a modified EN protocol because it makes the workout short but hard. So I asked him if he wanted to sit on the trainer for 2 hours, just spinning, after working all day. He laughed. He gets it.
Nice job, Robin! "Italian" waffles sound pretty good to me!
I'm a few weeks behind you all... but with you in spirit! I did my run Sunday morning (week 1 - really behind you there) per the schedule and an easy hour on the trainer in the afternoon for the bike challenge. I did the intervals on the bike yesterday instead of today to be sure I'd have 3 extra points for the chicas ... my legs were tired, but it's nice to have a rest day today!
What was nice is that after the ride my beau took me to my favorite breakfast spot in Del Ray and I got blueberry buckwheat Pancakes (hmm... the owner is Italian) then we shoveled my driveway and eventually went to the pool.... where I did 1500m total, half with a kickboard and half attempting free with my hand brace on. Since I can't really swim I can focus on my form, which is nice.
Here's the numbers for today, was really 'feeling' the legs on the first set, second was much better:
Lap 2 (0:15:02.20):
Duration: 15:02
Work: 190 kJ
TSS: 21.9 (intensity factor 0.935)
Norm Power: 210
VI: 1
Pw:HR: 4.27%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 18 244 211 watts
Heart Rate: 133 165 159 bpm
Cadence: 78 97 91 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Altitude: n/a n/a n/a ft
Crank Torque: 19 219 195 lb-in
Lap 4 (0:15:02.07):
Duration: 15:02
Work: 201 kJ
TSS: 25.4 (intensity factor 1.006)
Norm Power: 226
VI: 1.01
Pw:HR: -3.91%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 19 391 223 watts
Heart Rate: 146 176 164 bpm
Cadence: 66 101 91 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Altitude: n/a n/a n/a ft
Crank Torque: 21 397 208 lb-in
Al: the ice cap san gabriels are from encanto park in azusa. the fountain park from downey, a stop 23miles from encanto off the san gabriel river bed bike path. the mtn bike pics from la tuna mtn trail with the 210 west in the distance. hope these bring back good memories for you.
monday: swim 32 minutes non-stop; easy pace, but focusing on even rotation and even stroke. felt pretty good.
legs were sore most of the day from mtn biking sat and a good road ride on sun.
tuesday: better than last week's 2x20, but i was coming off of flu las time, so can't celebrate too much
interval 1: duration 20:00min;
work: 232kj; TSS: 37 (IF: 1.053);
NP: 195; VI: 1.01; distance 6.626miles;
power: min 84; max 309; avg 193;
heart: min 126; max 160; avg 155;
cadence: min 63; max 109; avg 86;
speed: min 14.5; max 26.8; avg 19.9;
four minute rest;
interval 2: duration 20:02 min;
work: 232kj; TSS 37.2 (IF 1.055);
NP: 195; VI: 1.01; distance 6.782miles;
power: min 0; max 312; avg 193;
heart: min136; max 163; avg 158;
cadence: min 53; max 101; avg 83;
speed: min 13.7; max 28.1; avg 20.3;
NP for above including 4 min rest = 191. Will reset mt FT on this bike to 191.
Entire ride: 1:12:18; NP 178; TSS 111.1; IF 0.96; distance 22.159; speed 18.4mph.
45 minute run later this evening...
Good job everyone!
Hi all,
I finished my workouts after work. I went to the Y for my run. It's really been coming along this year. That's one test i'm looking forward too. I'm hoping for a big bump in VO2 max. I tested out 3.1 distance on the track. My best time is in the low 26..got low 24 tonight !!
I'm prettry excited by this !! Like RnP says ..Work ..works !! I wish my FTP would be coming along as good but I find my intervals at the FTP I have right now to be really tough so I don't see any bump there. Maybe the difference is that i'm not running on the treadmill anymore and running everything outside or on the track. I have problems with one of my foot and the treadmill was agravating it. As far as the bike, i dunno. I am seing more endurance though and maybe once outside I can get back in the 200's . It's almost march..Looking forward to ride outside.
Tomorrow i will do a 5k snowshoe race down he're in Rochester. Should be fun and will incorporate my hill workout there. Good job everybody. I must say this group is so commited and I love to read about all your workouts !!
Nathalie
Forerunner305 [Run]:
Duration: 24:10
Work: n/a
rTSS: 59.8 (1.173)
NGP: 7:40 (209.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.106 mi
Min Max Avg
Cadence: 39 91 79 rpm
Speed: 4:57 11:22 7:40 min/mi
@Gilberto expect a bump as well you rocked it!
I'm doing the TT bike fit .com deal now. changed my position and power fell off I couldn't do the 2x20 but I'm told this is normal and to give it some time. This sucks because I was wanting to be over 300 watts next week. It'll have to wait a few more week. 20 more days and I'm training in Tucson outside!!!!!!!!!!
First 10 minutes 277 (ftp 290)
12 minutes 270
5 minutes 265.
So no 2x20s for me I could not get it done. Not my norm.
I hope everyone crushed it today.