I did these out in the cold part of the barn versus the little semi heated room in the barn where I've been in sweating to the oldies for the past few weeks during the colder cold. Once warmed up, the cold air was kinder to the legs than the warmish room. Felt good.
I met a local riding bud for some hill repeats. We have a decent .4 mile steep climb that allows me to do some VO2 work for a little over 2 minutes, but there's none of that 60% recovery jazz since it's just coasting to the bottom afterward.
2:14 448, 2:14 440, 2:27 398, 2:25 387, 2:22 403, 2:30 381, 2:09 480. The last one I gave my partner 15 seconds and I stood from start to finish chasing him down. Caught him just before the end and collapsed. All the other sets were seated the entire way. Great workout. Finished it off with about 45' @ 85%
I met a local riding bud for some hill repeats. We have a decent .4 mile steep climb that allows me to do some VO2 work for a little over 2 minutes, but there's none of that 60% recovery jazz since it's just coasting to the bottom afterward.
2:14 448, 2:14 440, 2:27 398, 2:25 387, 2:22 403, 2:30 381, 2:09 480. The last one I gave my partner 15 seconds and I stood from start to finish chasing him down. Caught him just before the end and collapsed. All the other sets were seated the entire way. Great workout. Finished it off with about 45' @ 85%
Entire ride was 1:46 @ about .92.
Dave
Wow, what can you about the Halligan that hasn't already been said? Way to go out and crush it and represent!
Dave or is that not PC sorry 'The Halligan' great workout and I sure tracking down your partner with a 15" advantage was great motivation.
I got the workout in today. 4X5X30/30 and then 2X10 and 1X5 in the 80-85%. I then headed out for a 30' run z2 out z3 back 2.9 miles worth of blazing speed.
I have tomorrow off running as I have week 8 of running and a vdot test monday. It should be an interesting week with a 2X20 and 2X15 FTP session on Tuesday and Thursday.
Coming out of Power Clinic. Today was first "rubber on road" ride for me since November 2nd (beginning of OS). Felt great to go ride and not be staring at TV or iPod or PM. House sitting a house off Mulholland in Malibu so just headed out. Went 1:39 and managed to do 196 TSS in 28 miles. Man o Man is there some hills. My FTP right now is 248 and PNorm for this ride was 251. Unfriggin believeable!! IF of 1.09! WTF...How can I go pNorm of 251 for 1:40 minutes and my FTP is 248. Think my Power Clinic Test on Tuesday might have been off....248 for 20' and 316 for 5'.
How can anybody say this stuff does not work?? Totally stoked!!
Great day of training yesterday. Started off with 2500m in the pool then another hour playing with my daughter in the pool. Headed home and then onto the trainer. Did my 4x5x30/30 followed by 25' at .90IF which was right around my original FTP at the start of the OS. I really wanted to ride outside and do hill repeats like the Halligan, albeit with MUCH lower watts, but I had to listen to the monitor for my sleeping daughters. Oh well, maybe next week. Followed the ride up with a 20' run at MP to leave me pretty much crushed for the day. Can't wait to get out and run today.
Got the Sat bike and brick run in today on the new road bike.(Love it) Decided to just do the 30/30's as 30X30/30, then 5' rest, then 15' @ 100%, then 15' @ 85%. Ended up with .92 IF for the ride and then threw in the brick run as a 4 miler in 25:40.
Long time no hear from me. Been busy travelling around for business which has mixed my schedule all up. Anyway, did manage to get in the 3X12's today and the felt great! Heres the data:
Lap 1:
Work: 124kj
TSS: 16.2 (0.918)
NPower: 173
VI: 1
Distance: 4.949 mi
Avg Power: 173
Avg HR: 150
Avg Speed: 24.6 mph
Avg Pace: 2:26
Avg Tourqe: 194 lb-in
Lap 2:
Work: 120kj
TSS: 15.7 (0.889)
NPower: 168
VI: 1
Distance: 4.89 mi
Avg Power: 168
Avg HR: 156
Avg Speed: 24.7 mph
Avg Pace: 2:26
Avg Tourqe: 188 lb-in
Lap 3:
Work: 119kj
TSS: 15.6 (0.881)
NPower: 166
VI: 1
Distance: 4.982 mi
Avg Power: 166
Avg HR: 160
Avg Speed: 25.0 mph
Avg Pace: 2:24
Avg Tourqe: 183 lb-in
Not feeling too shabby and I think Im still moving upward. On a side note, if anyone goes to Dallas for a trip, do not use the downtown YMCA unless your a member or have a free pass. They charged me 20 dollars for a day pass, and I also had to pay for parking!
3 x 15' for me @ 5:00 a.m. Didn't have anything left for the 85% "remainder", so just packed it in. Felt really good, though, because I hit the FT intervals at 101%, 103%, and 105%...the 105% puts me at 11 watts over my last test, so there could be another carrot in my future. The next several days will be spent on family stuff, so probably not much going on the bike until next week.
Comments
I did these out in the cold part of the barn versus the little semi heated room in the barn where I've been in sweating to the oldies for the past few weeks during the colder cold. Once warmed up, the cold air was kinder to the legs than the warmish room. Felt good.
Go team.
Back in the saddle again...
I met a local riding bud for some hill repeats. We have a decent .4 mile steep climb that allows me to do some VO2 work for a little over 2 minutes, but there's none of that 60% recovery jazz since it's just coasting to the bottom afterward.
2:14 448, 2:14 440, 2:27 398, 2:25 387, 2:22 403, 2:30 381, 2:09 480. The last one I gave my partner 15 seconds and I stood from start to finish chasing him down. Caught him just before the end and collapsed. All the other sets were seated the entire way. Great workout. Finished it off with about 45' @ 85%
Entire ride was 1:46 @ about .92.
Dave
Wow, what can you about the Halligan that hasn't already been said? Way to go out and crush it and represent!
Dave or is that not PC sorry 'The Halligan' great workout and I sure tracking down your partner with a 15" advantage was great motivation.
I got the workout in today. 4X5X30/30 and then 2X10 and 1X5 in the 80-85%. I then headed out for a 30' run z2 out z3 back 2.9 miles worth of blazing speed.
I have tomorrow off running as I have week 8 of running and a vdot test monday. It should be an interesting week with a 2X20 and 2X15 FTP session on Tuesday and Thursday.
Gordon
Coming out of Power Clinic. Today was first "rubber on road" ride for me since November 2nd (beginning of OS). Felt great to go ride and not be staring at TV or iPod or PM. House sitting a house off Mulholland in Malibu so just headed out. Went 1:39 and managed to do 196 TSS in 28 miles. Man o Man is there some hills. My FTP right now is 248 and PNorm for this ride was 251. Unfriggin believeable!! IF of 1.09! WTF...How can I go pNorm of 251 for 1:40 minutes and my FTP is 248. Think my Power Clinic Test on Tuesday might have been off....248 for 20' and 316 for 5'.
How can anybody say this stuff does not work?? Totally stoked!!
Can't wait to get out and run today.
Got the Sat bike and brick run in today on the new road bike.(Love it) Decided to just do the 30/30's as 30X30/30, then 5' rest, then 15' @ 100%, then 15' @ 85%. Ended up with .92 IF for the ride and then threw in the brick run as a 4 miler in 25:40.
Hi everyone,
Long time no hear from me. Been busy travelling around for business which has mixed my schedule all up. Anyway, did manage to get in the 3X12's today and the felt great! Heres the data:
Lap 1:
Work: 124kj
TSS: 16.2 (0.918)
NPower: 173
VI: 1
Distance: 4.949 mi
Avg Power: 173
Avg HR: 150
Avg Speed: 24.6 mph
Avg Pace: 2:26
Avg Tourqe: 194 lb-in
Lap 2:
Work: 120kj
TSS: 15.7 (0.889)
NPower: 168
VI: 1
Distance: 4.89 mi
Avg Power: 168
Avg HR: 156
Avg Speed: 24.7 mph
Avg Pace: 2:26
Avg Tourqe: 188 lb-in
Lap 3:
Work: 119kj
TSS: 15.6 (0.881)
NPower: 166
VI: 1
Distance: 4.982 mi
Avg Power: 166
Avg HR: 160
Avg Speed: 25.0 mph
Avg Pace: 2:24
Avg Tourqe: 183 lb-in
Not feeling too shabby and I think Im still moving upward. On a side note, if anyone goes to Dallas for a trip, do not use the downtown YMCA unless your a member or have a free pass. They charged me 20 dollars for a day pass, and I also had to pay for parking!