Jan OS Week 9 Training
So, I was loading the plans for next week, and saw my favorite - the 30/30s!! The top 30 is 120% (or more?), but I was trying to remember what the EZ 30 was. Searched the forums, and found this post by Linda:
Posted By Linda Patch on 05 Jan 2010 05:06 AM
Just want to remind everyone that the recovery for the 30" recovery part for the 30/30s (or whatever length variation you may be doing) is at 60% of FT. It's not called out in the plan, and Patrick reminded me of that detail in a post last week. Just want to make sure everyone is aware and is adhering--insert whip smiley here. 
It's a detail that makes a difference. Recovery between sets is as easy as you want it to be to fully set to go again.
I'm about to hit the workout right now.
Rock it January Peeps!!
Comments
@ Dan: Hang in there, Dan. I know what this type of waiting feels like. Focus on her, enjoy your time off together and try not to think about the pathology report until it's time to review the results. I found this type of approach helped me a lot during my experience with my mom.
@everyone:
my swim:
-switched over to the 2.0 beta training plan format, saw it said to perform a 1000yd swim test to establish a t-pace, so i did: 1000yds in 16:56 in 25yd pool = tpace of 1:42. this was with no swim fitness and is a PR for me! i've only been focusing on techinique thus far in the outseason and looks like it's working. i am very encouraged.
also, turns out the command from the brass, RnP, to do this test might have been a mistake in the training plan that occurred when i switched over to 2.0, but i am glad i did it anyway.
Bike:
-the download cable of my ergomo seems to have definitely died, this is now 2 cables i have gone through, so no powermeter for me yet again. i found a place in the USA that sells one but it's 50 bucks plus shipping! ouch. in the meantime will be performing the VO2max intervals blind.
Run:
-progressing fine. being patient with weight loss and focusing on consistency to avoid injury. will vdot on march 27.
Have a great week!
gh
@Dan hang in there! I hope all goes well.
@all--the advise on the 120% is so true. Last year I was going harder because it was 'easy' with the fewer intervals. As the intervals increased the 120% killed me.
@Tom: Good job. I have to start hitting the hills too
@Gilberto: May the cable show up fast!
Congrats on the swim Gilberto! great news
I am just taking it day by day right now. I had an EMG done yesterday - trying to figure out what is causing my hip problems. It appears my hip problem might actually be a back problem so I am waiting to hear back from my Dr. after the guy who did all the tests gets his report in today. The good part of the whole EMG test was that it turned out I knew the guy that did the testing! I had trained a dog for him a long time ago and as we chatted it turned out that he has done several 70.3s and 15 marathons! So it was nice to be able to chat about all that while I was being electrocuted and stabbed repeatedly
Anyway - I hope everyone has a great week and enjoys those 30/30s! I guess I'm headed to the pool - hopefully I'll have the same kind of success Gilberto did!
@Gilberto - That reminds me. I need to look up the swim hack. I have Escape from Alcatraz in 9 weeks - although I'm swimming, a bit more focus is needed!
@Tom - Emjoy your time running off the reservation. The 30/30s will be waiting for you next week.
Knocked out my first set of 30/30s this AM - Love 'em!!
Targets: 346 / 173
Round 1: 354/185, 355/178, 349/207, 346/185, 343/176
Round 2: 359/208, 349/209, 343/166, 353/173, 352/193
Round 3: 357/197, 351/176, 354/165, 344/169, 357/195, 349/164 (getting delirious - lost count!) watts
Round 4: 341/177, 351/196, 346/207, 348/182, 351/164
Then 15' @ 80-85% (231 - 246):
Duration: 15:02
Work: 229 kJ
TSS: 19.3 (intensity factor 0.877)
Norm/Avg Power: 254/254
VI: 1
Avg Cadence: 71 rpm
Entire workout (230 watts):
Duration: 1:00:04
Work: 824 kJ
TSS: 73.8 (intensity factor 0.861)
Norm/Avg Power: 249/230
VI: 1.08
Avg Cadence: 74 rpm
@Gilberto - Nice job in the pool! Just more proof that taking a break from swimming doesn't hurt things at all (actually it probably helps).
@Tom - Keep up the good work on the running. This little run focus is going to be great for your fitness - just make sure you recover well.
@Robin - Positive thoughts going your way to get this hip thing figured out. What a long road for you!
@Mike - Nice work on the 30/30s. Your data lately is looking stronger than I've seen for you on the bike. Keep it up!
I did 2650 yds in the pool yesterday morning - mostly drillwork. Going for a swim assessment this Sunday. I've never had a swim lesson or seen a video of my stroke so it should be enlightening. I really want my IM swim to be in the 60-64' range this year so I'm focusing on every detail.
Knocked out the 30/30s over lunch yesterday before catching an afternoon flight to Phoenix. Such a nice change of pace to be doing VO2max work. I don't have WKO+ on my work computer so no data to post, but I think my overall IF for the 60' was around .83. Legs are a little heavy today, but feeling good.
Did a nice, steady 25' run while the sun was rising over the mountains in Phoenix this morning. 60 degrees and clear skies - I didn't want to stop! Really wish I culd stay an extra day and rent a bike.
Back home this afternoon, 30/30s tomorrow morning, 30' run tomorrow at lunch, then off to Colorado Thursday morning for a 2 day meeting - crazy week.
Dan- I got that pit in my stomach feeling just reading your post. Great advice from Gilberto- focus on enjoying this time together.
Gilberto- that's a great T-Test for having done little to no swimming! Fantastic!
Mike- nice job with the 30/30s! I remember that dilerious feeling well! Can't wait til I'm finally at this point of the schedule too!
Oh- and for you power newbies- also remember that you aren't going to see an NP in WKO for the 30 second interval- it's just too short. So don't freak when you don't see it.
Robin- the most frustrating part about being injured is not knowing what exactly is going on and how to fix it! Grrrrrrrr! I hope you get some good answers soon!
Tom- love your observation about leaving the treadmill and finding hills again! It's how I feel anytimg I travel away from the beach! Everything here is soooooo flat- that even a bridge feels like a big hill to me! TOC is gonna be a serious challenge for this flatlander!
@Robin- Sometimes it can be really tough to sort out hip or back, back or hip. EMG is a difficult test (putting that politely). Glad it's over. Hope you get answers soon.
@Nemo and Tom- You are making me grateful to live where I have hills to tromp up, even though some days I just don't feel it.
Everyone else- Nice job on the work. 30/30s are fun!
I did my workout this morning but have not downloaded the data. I was happy with the work when I was doing it. I did the BRick even though it was super short and I had to change costumes. It was above freezing, and the weatherman said he thinks winter is basically over. So that meant I had to go. So I just ran up and down this 4/10 mile road section. It was at the bottom of my hill. Then I did 3 hill repeats before going home. But it was funny because that 4/10 section was like Grand Central. I was embarassed that I was turning around at the other hills like I was skeered of them. This is why I like to run loops ;-)
Entire workout (232 watts):
Duration: 46:56
Work: 653 kJ
TSS: 58.8 (intensity factor 0.867)
Norm Power: 254
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.902 mi
Min Max Avg
Power: 0 462 232 watts
Cadence: 56 177 90 rpm
Speed: 2.2 41.3 26.9 mph
Pace 1:27 26:49 2:14 min/mi
Crank Torque: 0 426 218 lb-in
@Dan - my thoughts are definitely with you and your wife! Docs found a "hot nodule" in my thyroid a few years ago and I felt like throwing up from the day I got the word I needed a biopsy and the day the biopsy came back (negative)... no one could make me feel better during that time but knowing I was young and healthy helped me to sort of remain calm. Positive mental attitude, no matter what the result, makes a huge difference. I'm glad she's not going through this alone.
great job everyone... I'm sufficiently freaked out by the 30/30's now... I'll have to peek ahead to see what "fun" I have to look forward to. I'm on week 7 of the bike now and not looking forward to the 2x15s tonight. I'm happy to report I had a good run Sunday... I can't do a brick tonight, hopefully I can run after Thursday's ride.
Embrace them!!
Never done the 30/30's before - didn't really do OS last year. It was nice to do an interval that is less than 15 minutes of pain, but sixteen of the short ones are really difficult. I know these aren't intended to raise FTP, but mine is really low and needs raising. I have 8 weeks left until race prep, so I won't get all the way through the second FTP phase of the OS plan.
Hi all,
@ Dan : Stay strong, stay positive. My thoughts are with you and your wife
@Robin: I hope your back and hip issues clear up soon.
@ Mike: I was wondering who to paste my data and check yours out. Is there a way to paste it or did you transfer your data yourself ?
I did my 30/30's this early this am. Wow, it's been a while since i've done those !! It was fun and nice change of pace. Not too bad though I did go too hard on them. I found it hard to go all out yet keep watts at 120%. I did feel my last 4x30/30 to be hard. It was fun though..I need to focus on my FTP at that range and stay there. ( I should have been around 236 )It's problably a disservice to do what I did.
Here is my data( I don't think there is a way to paste it so I did my ranges and transfered what it was like I think Mike did)
Round 1: 249/161, 244/154 , 247/145, 250/136
Round 2: 247/147, 258,144, 250/140, 247, 136
Round 3: 243/135, 249/147, 251/169, 252/134
Round 4: 236/145, 249/137, 228/126, 240/127
I found the rest at zone 3 to be kind of hard. I had a hard time focusing. It was early and I did push it.
Later after work I did my run. Easy, felt good, did 5x30 pick ups. Tomorrow I have my last snowshoe race so I use that as my run workout. Good job everybody on the 30's !!
These were my first since last February; although I'm mighty leery of the mid-term destructive power of these workouts I enjoy them thoroughly. On coach's advice I'm only doing these once per week; my stunted recovery abilities can handle no more.
Baby steps.
@Mike - I'm going to the Chicago Blue Dolphins swim studio downtown. Several of the NIL peeps (mancona, Sullivan and Hayes) have used them. The 75' assessment involves 50' of in-pool review and underwater/above-water video followed by 25' of out-of-pool video review, instruction and tips to achieve your goals. Should be very enlightening. I'll let you know how it goes and will also be sure to post the videos on the EN forums once I get them.
@ Dan my thoughts are also with you and your wife.
As for training I got in a bike ride this morning. Not exactly as written, it was supposed to be 2X20 and became 1X20 1X10, 2X5 and the power just kept fading. I even tried to get some 85% work in after that but did not have anything left. I completed the workout with a 10' run z1 and just hung on.
Gordon
@Jim, I've been wanting to do the swim analysis thing for a while now. Just haven't done it yet. Let us know how it goes!
This is my first go round with the 30/30's and I kinda enjoyed them. I think I enjoyed the change in workout more then anything. I was getting kinda sick of the 2x20's, but I know they will be back soon enough!
Nice work everyone.
Wish I had read the tips to not over do it before I did them. ;-0 Not too bad, just a little over. I actually liked these. Kinda like ripping the bandaid off quickly.
@Nathalie - I cut and paste all the numbers into Notepad and then edited (a lot of deleting for the 30/30s!) Too much risk of transposing if I tried to flip backl and forth and enter myself. I agree on the difficulty in focusing on these. I ended up keeping the PT on Avg Power, and hitting an interval each time. Not a perfect tactic, but kept me more consistent. When I did 30/30s outside in 2008, I didn't have a ceiling (120%) or floor (60%) - I just went as hard as I could and then soft pedal. No messing with hitting the interval buttons. After that, I'd select the 30" ranges to get the numbers - Lots of work, but i think I ran more like 130/140% and 40/50%. I like the clearer targets, but on the road, I think it will be hard.
@Peter - Love that: "like ripping the bandaid off quickly"! Excellent analogy.
Loving the 30/30 change and successes!