I hope everybody is having a great saturday..Remember march is aroung the corner !!!
@ Becky. Thank you so much for your kind words. I find this forum to be very inspiring especially this group. I always read it before my workout to get me pumped !
I had just a bike to do today. 1:15 ( 2x12 @ z4, 1x6 @z5, 2z15 @z3) . I did much better then I expected. I felt good today. I think an off day is genius in these hard workouts. After thursday workout I was thinking I was cooked for the week. I was happy to see that I nailed all my intervals, even the z5 ! Tomorrow is an easy 40min run with 4x hill repeat. I think I will go snowshoeing in this hilly park we got here. We got a snowstorm on friday so should be nice.
Have all a great day !! Almost week 9, wow, it's amazing isn't it !!
Dan- I had my eyes glued to the TV/PC today watching for the Tsunami impact. We have several ENers in Hawaii too! Thankfully it was not nearly as bad as they were worried it could be.
Mike- have you asked the WSMMs about your ankle? RICE for sure, but I'm wondering if you should have it wrapped or taped while you run for a little while?? In any case, I'm glad to hear you had a good run today and the ankle did OK.
I had a great ride today with the local cycling crew. These are roadies who are doing their "winter base miles" thing. I don't do anything to try and change their minds about their training plans 'cause frankly- it works out great for me. They ride "easy" and I'm killing myself just to stay on a wheel!! So as far as I'm concerned it's a win-win!!! They are great guys too and I'm learning a lot from them- especially when it comes to finding new routes around here to ride. The bad news? Forgot to turn the dang PT computer on at the start of the ride- DUH!!!
Sorry guys! I've been missing in action. My job has had me traveling three week since January. I've decided to go back to week 6--so I'll be two weeks behind you guys. It has been great catching up on how awesome you guys are doing.
I had a great workout on my trainer today.
I did my 3X1' (217, 223, 220 watts.). 2x14 @ Z5 (202, 207 watts) and then the remainder at 85% target (which was 185 watts--much more than 85%). So inspite of lack of training volume my body is adapting to working out again. I expect that once I do my next threshold test I should see a nice pick-up.
@Nathalie - Nice work! @Nemo - "WSMM" = Wicked Smart Medical Members?? I'll have to venture outside the Jan OS area to see if I can find them! @Geoff - Welcome back. I hate it when work interferes with my training.
@ Mike- Yeah that's what I meant! :-) Post your Q in the Medical forum so those folks will see it and can chime in.
I "ran" this morning for the first time in 2 months. Just 5x2minutes of easy jogging. Enough to test out my calf and ease into things. It went well and I think I'll be trying 2x5 on Tuesday night if there are no major after effects to cause concern. This is going to be a very very SLOW road back.
Did the bike today, it went real well. Sometime during the 2x15 my saddle height migrated down to where it was prior to my TTbikefit.com fit, I don't think it generated any more power in the old position. I had a dream I was boxing up my bike to go to Tucson, I wonder if I sleep walked on loosened it? Either way it's back to normal.
Great job everybody glad to see everyone crushing it. I'm excited for a change of direction something new to wrap my mind around. I need to read up on the 30/30 deal.
Well, I cheated on my Bike today (I always swap Sat / Sun). The Vision Quest ride was the Verona loop from IMWI (40 miles, very choppy / hilly), so it would be tough to focus on the intervals (at least that was my excuse!) I targetted to get my 1:15 on the loop at 85 - 90% of the new FTP. It was fun trying to maintain consistent power with all the hills - especially on the descents. It's a lot easier to do on the Computrainer than on the road, and I came in with VI of 1.01, and IF 0.873. (and I was glad I didn't have to keep going.) Looking forward to the 30/30s this week. Cant wait to hear how the Jan OS team rocks them!
WOw! Mike you did that loop today? Is it covered in ice? Some of those descents would scare the crap out of me in the winter time! Nice VI for that course buddy!
WOw! Mike you did that loop today? Is it covered in ice? Some of those descents would scare the crap out of me in the winter time! Nice VI for that course buddy!
Noooo Waaayyy! I'm a wimp, and won't ride outside until the spring rains have cleared the grit and temp is at least 45! I should have been clear - It was a Computrainer ride at Vision Quest!
I ran at Layton's football clinic today. I started doing longer strides (4 at 5:52, 5:54, 5:43, 5:49) and then 2 X 1.5 miles at threshold (7:38, 7:37). I feel like my pacing is coming back and that I'm getting faster. Good stuff.
I spent the afternoon shopping--which a true endurance event--as my sister is coming in from Kenya on Friday.
I enjoyed reading about everyones' weekends - some great efforts on the workouts. It's going to be so nice to switch things up and get back to my favorite stuff: VO2max work & the 30/30s. Just don't push past the 120% during the "on" and keep the watts up to 60% during the "off". May want to scroll through the Nov OS week 9 posts to see some of the discussion. I know there were several people (including CoachP, I think) that were doing 1'/1' or 2.5'/2.5' instead - can't remember the reasoning for this, though.
Due to a crazy travel schedule this week, I'm doing my Tuesday ride tomorrow along with some drill work in the pool.
I had a good ride yesterday hitting the watts I needed to for all intervals. It was one of my tougher workouts (the ones immediately after an FTP bump always are, right?!) but very satisfying. Here's the summary:
FTP=299
2 x 15' @ 299/301, 5' @ 331, 2 x 15' @ .832/.83
Entire workout (221 watts):
Duration: 1:36:16 (1:36:17)
Work: 1276 kJ
TSS: 119.4 (intensity factor 0.863)
Norm Power:258
VI: 1.17
Pw:HR: 8.52%
Pa:HR: 2.68%
Distance: 30.854 mi
Min Max Avg
Power: 0 391221 watts
Heart Rate: 66 178146 bpm
Cadence: 45 19186 rpm
Speed: 2.2 24.419.2 mph
Today was my first "continuous" run (no walking) - 25' through my neighborhood at a little faster pace than I've been doing lately. I felt great! It took every bit of discipline I had to stop myself at 25'. Felt like I could run all day. My dog was loving life too. It looks like 1 more week of these easy runs, then I should be able to start throwing in some strides and a little more intensity - yeehaw!! Finally.
I enjoyed reading about everyones' weekends - some great efforts on the workouts. It's going to be so nice to switch things up and get back to my favorite stuff: VO2max work & the 30/30s. Just don't push past the 120% during the "on" and keep the watts up to 60% during the "off". May want to scroll through the Nov OS week 9 posts to see some of the discussion. I know there were several people (including CoachP, I think) that were doing 1'/1' or 2.5'/2.5' instead - can't remember the reasoning for this, though.
------
Jim I was in that group and don't remember all the details as I was just sticking to the plan. I believe in previous years there was changes to see the effect. The longer intervals are definitely more difficult from the reports. Also from what I gathered the power clinic has longer and more time at VO2 max.
At week 9 there seemed to be a lot more deviation off the plan by several individuals compared to the first 8 weeks.
And way to go, Nemo - for sticking to your plan and easing back in to running!
I ran outside yesterday (finishing up week 3 of the run), it was such a welcome change from the dreadmill - and I found that it was sooooo much easier to stick closer to my pace zone - on the mill I'm counting the seconds wanting to drop dead. I didn't hit my averages exactly (the half miles were too quick and then I hit the hills so the full miles were too slow) but I did a lot better than I thought I would and more importantly it was fun. Gonna try an easy swim/kickboard session tonight (without the brace - should have gone yesterday, but the hockey game was too amazing to skip). I start week 7 of the bike tomorrow...
Comments
I hope everybody is having a great saturday..Remember march is aroung the corner !!!
@ Becky. Thank you so much for your kind words. I find this forum to be very inspiring especially this group. I always read it before my workout to get me pumped !
I had just a bike to do today. 1:15 ( 2x12 @ z4, 1x6 @z5, 2z15 @z3) . I did much better then I expected. I felt good today. I think an off day is genius in these hard workouts. After thursday workout I was thinking I was cooked for the week. I was happy to see that I nailed all my intervals, even the z5 ! Tomorrow is an easy 40min run with 4x hill repeat. I think I will go snowshoeing in this hilly park we got here. We got a snowstorm on friday so should be nice.
Have all a great day !! Almost week 9, wow, it's amazing isn't it !!
Nathalie
New Range #1:
Duration: 12:01
Work: 140 kJ
TSS: 21.8 (intensity factor 1.044)
Norm Power: 195
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.326 mi
Min Max Avg
Power: 68 258 194 watts
Cadence: 48 116 68 rpm
Speed: 12.5 18.1 16.6 mph
Pace 3:18 4:48 3:37 min/mi
Hub Torque: 36 97 77 lb-in
Crank Torque: 99 346 244 lb-in
New Range #2:
Duration: 12:01
Work: 140 kJ
TSS: 21.6 (intensity factor 1.039)
Norm Power: 194
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.303 mi
Min Max Avg
Power: 133 247 194 watts
Cadence: 48 108 61 rpm
Speed: 14.4 18 16.5 mph
Pace 3:20 4:10 3:38 min/mi
Hub Torque: 61 98 78 lb-in
Crank Torque: 127 387 273 lb-in
New Range #3:
Duration: 6:00
Work: 73 kJ
TSS: 11.5 (intensity factor 1.071)
Norm Power: 200
VI: 0.99
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.682 mi
Min Max Avg
Power: 154 257 201 watts
Cadence: 60 113 66 rpm
Speed: 15.7 18 16.8 mph
Pace 3:20 3:49 3:35 min/mi
Hub Torque: 64 95 79 lb-in
Crank Torque: 154 335 258 lb-in
Entire workout (158 watts):
Duration: 1:15:37 (1:16:51)
Work: 708 kJ
TSS: 104.3 (intensity factor 0.915)
Norm Power: 171
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.577 mi
Min Max Avg
Power: 0 258 158 watts
Cadence: 30 244 66 rpm
Speed: 2.5 18.9 14.9 mph
Pace 3:11 23:33 4:02 min/mi
Hub Torque: 0 114 67 lb-in
Crank Torque: 0 515 207 lb-in
Mike- have you asked the WSMMs about your ankle? RICE for sure, but I'm wondering if you should have it wrapped or taped while you run for a little while?? In any case, I'm glad to hear you had a good run today and the ankle did OK.
I had a great ride today with the local cycling crew. These are roadies who are doing their "winter base miles" thing. I don't do anything to try and change their minds about their training plans 'cause frankly- it works out great for me. They ride "easy" and I'm killing myself just to stay on a wheel!! So as far as I'm concerned it's a win-win!!! They are great guys too and I'm learning a lot from them- especially when it comes to finding new routes around here to ride. The bad news? Forgot to turn the dang PT computer on at the start of the ride- DUH!!!
I had a great workout on my trainer today.
I did my 3X1' (217, 223, 220 watts.). 2x14 @ Z5 (202, 207 watts) and then the remainder at 85% target (which was 185 watts--much more than 85%). So inspite of lack of training volume my body is adapting to working out again. I expect that once I do my next threshold test I should see a nice pick-up.
@Nemo - "WSMM" = Wicked Smart Medical Members?? I'll have to venture outside the Jan OS area to see if I can find them!
@Geoff - Welcome back. I hate it when work interferes with my training.
I "ran" this morning for the first time in 2 months. Just 5x2minutes of easy jogging. Enough to test out my calf and ease into things. It went well and I think I'll be trying 2x5 on Tuesday night if there are no major after effects to cause concern. This is going to be a very very SLOW road back.
@Nemo - That's a good approach coming off the injury. Just remember not to rush it.
I got in 50' today with 40' at my new z1 and it felt great. I had Friday and Satruday off as I got in some SAU and hung out with a couple buddies.
Gordon
Great job everybody glad to see everyone crushing it. I'm excited for a change of direction something new to wrap my mind around. I need to read up on the 30/30 deal.
first 15:
Duration: 15:10
Work: 274 kJ
TSS: 26.8 (intensity factor 1.029)
Norm Power: 302
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.417 mi
Min Max Avg
Power: 140 396 301 watts
Cadence: 72 147 93 rpm
Speed: 27.3 32.1 29.3 mph
Pace 1:52 2:12 2:03 min/mi
Crank Torque: 126 419 273 lb-in
Power-Tap #2:
Duration: 2:30 (3:51)
Work: 16 kJ
TSS: 0.8 (intensity factor 0.45)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.731 mi
Min Max Avg
Power: 0 232 109 watts
Cadence: 49 156 88 rpm
Speed: 4.5 26.8 18.9 mph
Pace 2:14 13:25 3:11 min/mi
Crank Torque: 0 353 105 lb-in
second:
Duration: 15:05
Work: 266 kJ
TSS: 25.4 (intensity factor 1.005)
Norm Power: 294
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.256 mi
Min Max Avg
Power: 143 389 294 watts
Cadence: 70 134 87 rpm
Speed: 25 30.6 28.8 mph
Pace 1:58 2:24 2:05 min/mi
Crank Torque: 106 397 287 lb-in
5 z5:
Duration: 5:03
Work: 98 kJ
TSS: 10.1 (intensity factor 1.096)
Norm Power: 321
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.522 mi
Min Max Avg
Power: 194 411 322 watts
Cadence: 80 131 89 rpm
Speed: 27.7 36.9 29.9 mph
Pace 1:38 2:10 2:00 min/mi
Crank Torque: 131 405 308 lb-in
30 min z3:
Duration: 30:08 (30:30)
Work: 433 kJ
TSS: 34.3 (intensity factor 0.826)
Norm Power: 242
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.939 mi
Min Max Avg
Power: 0 392 239 watts
Cadence: 31 134 90 rpm
Speed: 4.5 33.2 29.9 mph
Pace 1:48 13:25 2:01 min/mi
Crank Torque: 0 747 227 lb-in
Entire workout (255 watts):
Duration: 1:25:58 (1:35:09)
Work: 1313 kJ
TSS: 121.6 (intensity factor 0.921)
Norm Power: 270
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 40.796 mi
Min Max Avg
Power: 0 411 255 watts
Cadence: 31 156 90 rpm
Speed: 2.2 38.8 28.7 mph
Pace 1:33 26:49 2:06 min/mi
Crank Torque: 0 747 240 lb-in
Looking forward to the 30/30s this week. Cant wait to hear how the Jan OS team rocks them!
Verona Loop:
Duration: 1:22:34
Work: 1238 kJ
TSS: 105 (intensity factor 0.873)
Norm/Avg Power: 252 / 250
VI: 1.01
Avg HR: 171 bpm
Avg Cadence: 80 rpm
Avg Speed: 19.2 mph
Entire workout (230 watts):
Duration: 1:39:12 (1:39:33)
Work: 1361 kJ
TSS: 115.9 (intensity factor 0.84)
Norm/Avg Power: 243 / 230
VI: 1.05
Avg HR: 166 bpm
Avg Cadence: 82 rpm
Avg Speed: 19.8 mph
Noooo Waaayyy! I'm a wimp, and won't ride outside until the spring rains have cleared the grit and temp is at least 45! I should have been clear - It was a Computrainer ride at Vision Quest!
I spent the afternoon shopping--which a true endurance event--as my sister is coming in from Kenya on Friday.
I enjoyed reading about everyones' weekends - some great efforts on the workouts. It's going to be so nice to switch things up and get back to my favorite stuff: VO2max work & the 30/30s. Just don't push past the 120% during the "on" and keep the watts up to 60% during the "off". May want to scroll through the Nov OS week 9 posts to see some of the discussion. I know there were several people (including CoachP, I think) that were doing 1'/1' or 2.5'/2.5' instead - can't remember the reasoning for this, though.
Due to a crazy travel schedule this week, I'm doing my Tuesday ride tomorrow along with some drill work in the pool.
I had a good ride yesterday hitting the watts I needed to for all intervals. It was one of my tougher workouts (the ones immediately after an FTP bump always are, right?!) but very satisfying. Here's the summary:
FTP=299
2 x 15' @ 299/301, 5' @ 331, 2 x 15' @ .832/.83
Entire workout (221 watts):
Duration: 1:36:16 (1:36:17)
Work: 1276 kJ
TSS: 119.4 (intensity factor 0.863)
Norm Power: 258
VI: 1.17
Pw:HR: 8.52%
Pa:HR: 2.68%
Distance: 30.854 mi
Min Max Avg
Power: 0 391 221 watts
Heart Rate: 66 178 146 bpm
Cadence: 45 191 86 rpm
Speed: 2.2 24.4 19.2 mph
Today was my first "continuous" run (no walking) - 25' through my neighborhood at a little faster pace than I've been doing lately. I felt great! It took every bit of discipline I had to stop myself at 25'. Felt like I could run all day. My dog was loving life too. It looks like 1 more week of these easy runs, then I should be able to start throwing in some strides and a little more intensity - yeehaw!! Finally.
Congrats, Jim! Great news!!!
And way to go, Nemo - for sticking to your plan and easing back in to running!
I ran outside yesterday (finishing up week 3 of the run), it was such a welcome change from the dreadmill - and I found that it was sooooo much easier to stick closer to my pace zone - on the mill I'm counting the seconds wanting to drop dead. I didn't hit my averages exactly (the half miles were too quick and then I hit the hills so the full miles were too slow) but I did a lot better than I thought I would and more importantly it was fun. Gonna try an easy swim/kickboard session tonight (without the brace - should have gone yesterday, but the hockey game was too amazing to skip). I start week 7 of the bike tomorrow...