Ok Trent ... an IF of .97 for an hour that day after your FTP goes up ... that is a serriously impressive workout!
Assuming of course that you updated your FTP in WKO before you entered the workout, I would say your new FTP is accurate and may even go up more soon ;-)
Ok Trent ... an IF of .97 for an hour that day after your FTP goes up ... that is a serriously impressive workout!
Assuming of course that you updated your FTP in WKO before you entered the workout, I would say your new FTP is accurate and may even go up more soon ;-)
Don't tell me that yet. I feel I'm suffering enough. Yeah I updated WKO but in my wu got caught in some crazy traffic through town and by the time I hit the lap button I looked down and saw ave. watts of 255 which is like .92 or something I think for the wu. Then only 2 min. recovery between the sets and in them I hit some hills that kept the watts up too in the rest parts so overall had a crazy watt ave. I don't think I've ever seen that high watts for that time frame. At least now I know in a 40k TT I can hold 280 watts.
Moved yesterdays bike workout to today because frankly I was just too tired. The rest did me good and I banged out the 3x12's at 1.02(234w), 1.02(233w), 1.06(244w). I am totally stoked that I have my bike mojo back; I hope it's here to stay!!!
Got back into the Hurt Barn for some 30/30's cuz its raining sideways out there. Didn't feel like a ton of work, but that's good because I didn't feel like working.
Did 2 at cadence of 75-95 and 2 at 85-105. Lower cadence always about 10 points higher, but higher cadence felt like better training, and carried a slightly higher hr.
I got in a total of 17' at 1.25+ IF and it did hurt. Run was outside in 50 degrees and sunshine, just amazingly beautiful. Good luck today all, you're in the final stretch!
Almost 4 hrs at .88 IF. One 35 min interval at 271 watts and FTP is 252. Two trips up Mulholland Hwy. 70 Miles total....longest ride of season. Crusher, crusher, crusher, crusher...
Almost 4 hrs at .88 IF. One 35 min interval at 271 watts and FTP is 252. Two trips up Mulholland Hwy. 70 Miles total....longest ride of season. Crusher, crusher, crusher, crusher...
Brian, sounds awesome! Hope you can get some rest! ss
Looks like some excellent bikes on thursday and saturday from the team.
For accountabiilty here's what I put out. Thursday's bike was on friday due to work and SAU's. 2X15' felt good .99 and 1.00. 12' at .85%.
Saturday's workout did not happen, not sure what I had but was not feeling well and pretty much bagged everything and slept until noon. Oddly enough I came back for Sunday's run I thought I would be down and out for at least the weekend.
Had a minor comeback of sorts on the bike yesterday. Decided to go for 3x10 and was able to hold 100% for each one. Tacked on another 5' at 100% then knocked out 2x(5x30/30) at 120% and finished up with 10' at 90%. Actually felt like I could've gone another 15-20' at a 85-90%. Total was 1:26 with an IF of .90 and TSS of 118. Still can't hold the 2x20s but it felt like a small victory nonetheless. Then had a strong 30' Z2/Z3 brick run on the treadmill. Maybe I'll be able to finish this OS strong after all...
Comments
Assuming of course that you updated your FTP in WKO before you entered the workout, I would say your new FTP is accurate and may even go up more soon ;-)
Don't tell me that yet. I feel I'm suffering enough. Yeah I updated WKO but in my wu got caught in some crazy traffic through town and by the time I hit the lap button I looked down and saw ave. watts of 255 which is like .92 or something I think for the wu. Then only 2 min. recovery between the sets and in them I hit some hills that kept the watts up too in the rest parts so overall had a crazy watt ave. I don't think I've ever seen that high watts for that time frame. At least now I know in a 40k TT I can hold 280 watts.
Moved yesterdays bike workout to today because frankly I was just too tired. The rest did me good and I banged out the 3x12's at 1.02(234w), 1.02(233w), 1.06(244w). I am totally stoked that I have my bike mojo back; I hope it's here to stay!!!
Did 2 at cadence of 75-95 and 2 at 85-105. Lower cadence always about 10 points higher, but higher cadence felt like better training, and carried a slightly higher hr.
I got in a total of 17' at 1.25+ IF and it did hurt. Run was outside in 50 degrees and sunshine, just amazingly beautiful. Good luck today all, you're in the final stretch!
Duration: 1:13:26
Norm Power: 273
Distance: 26.34 mi
Min Max Avg
Power: 0 497 239 watts
Heart Rate: 95 169 149 bpm
Cadence: 34 111 85 rpm
Speed: 0 33.3 21.6 mph
Duration: 20:04
rTSS: 28.4 (0.889)
NGP: 7:15 (221.7 m/min)
Distance: 2.714 mi
Elevation Gain: 335 ft
Elevation Loss: 369 ft
Grade: -0.2 % (-35 ft)
Min Max Avg
Heart Rate: 107 166 157 bpm
Speed: 5:45 13:14 7:22 min/mi
Absolute crusher today...
Almost 4 hrs at .88 IF. One 35 min interval at 271 watts and FTP is 252. Two trips up Mulholland Hwy. 70 Miles total....longest ride of season. Crusher, crusher, crusher, crusher...
Brian, sounds awesome! Hope you can get some rest! ss
Sounds like a retest is in order for Bryan.
Nice job crushing it.
Nothing spectacular here for me as I got the 5X30/30's in and 85% stuff followed by an hour run.
Really ready for a break and can't wait till Thursday to head off on our family vacation to the Cayman's.
Looks like some excellent bikes on thursday and saturday from the team.
For accountabiilty here's what I put out. Thursday's bike was on friday due to work and SAU's. 2X15' felt good .99 and 1.00. 12' at .85%.
Saturday's workout did not happen, not sure what I had but was not feeling well and pretty much bagged everything and slept until noon. Oddly enough I came back for Sunday's run I thought I would be down and out for at least the weekend.
Gordon
Had a minor comeback of sorts on the bike yesterday. Decided to go for 3x10 and was able to hold 100% for each one. Tacked on another 5' at 100% then knocked out 2x(5x30/30) at 120% and finished up with 10' at 90%. Actually felt like I could've gone another 15-20' at a 85-90%. Total was 1:26 with an IF of .90 and TSS of 118. Still can't hold the 2x20s but it felt like a small victory nonetheless. Then had a strong 30' Z2/Z3 brick run on the treadmill. Maybe I'll be able to finish this OS strong after all...
I took Thur off w/ the intent of doing it on Friday, but then felt like crappola on Fri, so two days off and then did:
2 x 15 @ ;327, 318. I blasted the first since I knew I only had time to do these two sets then off to my son's learn to skate practice.
Today, I did a modified hour of power.
I did 15' as a TT and held 336.
After I gathered myself, I did 3x(3x1') sets at 120%
Good solid hour of work.
Dave