Marianne: the kid on your right in all black is a future star (i.e. very good technique and seems in control). unfortunately, the flailing arms of the kid behind you, in the center of the pic, deem him for a career at the tri sprint distances.
Becky: i had a serious hand injury too x 2 last year. keep up the good work! i vote for the nemo 6 weeks before coming out of OS strategy assuming you want to do really well in the 70.3. otherwise, just keep hammering away in OS and make the race day just another day. i did that last year with wildflower and i must admit it was fun to race with no pressure. super hard, but fun.
I still have no working power meter..so no bike numbers to share, just doing the work bravely and honestly.
track speed work this week: 200m: 30sec; 31 sec -> 400m: 1:12; 1:13, 1:13 -> 200m: 33sec; 33sec. was definitely hard work, but within my 'box' (i.e. no perceived overeaching). these rep paces are definitely faster than my vdot dictates currently, but i feel ok, so all good.
tonight i think i'll join in with a local running club that uses my university's track on wednesday's for their club workout. they are doing 800m reps and should be helpful to try to keep up with their fast guys.
Lots of good conversation this week. I'm enjoying reading everyone's status and progression.
@Marianne - Great to have you back! Love the pic - look at that stride! You don't look like an injured runner to me.
@Dan - Let me reiterate my jealousy of where you get to train this week.
Great day for me today!! Started with a 2500m morning swim where I began incorporating some of the findings from my swim assessment done on Sunday. If you've never been through one of those or have never seen video of yourself swim...WOW! It's so valuable. Just a couple tweaks and I felt so much smoother and more efficient in the water this morning. I probably won't see the speed gains for some time but I can definitely feel that I'm not working as hard to swim the same paces.
Then, at lunch, I did a 30' run with my first shot of intensity - 6 x 30" strides. I did the strides at about 6:00 pace - man did it feel good to turn on the afterburners after suppressing them for sooooo long! I'm running so comfortably right now. This injury, rest and slow ramp up was such a blessing in disguise. I know now that my body was screaming for rest last season and I just pushed through - I'm a much smarter athlete now because of this.
Finally, I got word today that my new TT bike will deliver to me by the end of next week. I placed the order back in December so it's been a long time coming. A 2010 Cannondale Slice. Hope the weather stays nice because I won't be able to resist an outdoor ride when it does arrive.
Jim- your making me want to come out to the midwest to do one of those swim assessments! Very cool! I'm looking forward to seeing pics of that new bike later this week!
I had a great run workout today. It was good to hit all intervals. I modified my run zones a bit untill new test. I might be not too far off. I need to figure out how to calibrate the foot pod !! I went skiing with the family after and could feel the lactic acid in my quads. I just picked skiing ( have been snowboarding for the last 10years) . It's much more fun then I remember.
Tomorrow hiting the bike trainer early for my workout. 30/30's for breakfast !
Another great day in Tucson climbed the famed Mt. lemmon. It was brutal, I had no idea what to expect or how to really pace such a huge climb. I did put on my compact crank seemed to work nice. I completely bonked the last part of the actual climb, ran out of water and was miserable for a good amount of time. Had a good stop at the top ate some pizza. There was a ton of snow on the ground as they had 6 inches yesterday. It was a ride like I had never experienced as you start in the desert and end up at a ski resort town. The restaurant at the top is awesome.
@Dan sounds like a good time down there! Sorry I missed it.
I had a good run today. Went for a sloppy run along our bursting river banks surrounding downtown. It was interesting to see a crane over a bridge with a wrecking ball trying to break up ice dams and prevent some of the inevitable. Weather was great for a run. It was over 40F here. That means I ran with just a long sleeve tech T on... AND shorts. It was great.
I didn't do my repeats as assigned. Felt it was a good day to join my running homies and get some social time. 5.5 miles in 44 min. It was a good conversation with a local running store employee about a virgin XTerra race in Iowa this year. He is getting the bug...
@Tom - Love the 310XT. Nice getting whole race on one watch again (vs. previous versions of the Garmin.) Battery life is great. When they say it won't track swim distance anywhere close to accurrate is true. (I assumed they were just not wanting it to be considered for accuracy, but it is no where close, with the signals bouncing off the water. etc.) Also, not accurate for track work or routes with lots of short curves (normal street running is fine.)
@Jim - animal on the 2'/2' (what? the 30/30s too easy??) Great seeing you and Larry for beers last night! Feeling a little beat this AM, so pushing my bike to after work! @Tom - Welcome back to the plan! Love those 30/30s @Gordon - Nice job pushing through and getting it done. Tough to make it happen when life or mojo don't support - you did it! @Nathalie - It takes some practice to figure out how to maintain and hit all the 120% (and 60%) 30s. I put the PT on Avg Power - that way if I start a little light, I know to push up the average. Probably not the best way, but 30" is so short, a little off at any point and the average hits below target. (I only do this for 30/30s - you don't want to chase the average on longer intervals!) @Marianne - Great Pic and great example of giving back! @Dan - Brrr ... but you're outside - yeah!
Did my running speedwork yesterday (after a couple weeks of nursing the ankle, skipping most runs.) Since I didn't do a new vDot test due to the ankle, and I know I'm faster, I decided to bump vDot from 46 to 50 (IP: 6:46 pushed to 6:18.) 4x200 @IP (target 0:47): 0:46 / 0:45 / 0:45 / 0:44), 4x400 @IP (target 1:34): 1:28 / 1:29 / 1:28 / 1:26, 4x200 @IP (target 0:47): 0:43 / 0:42 / 0:43 / 0:43.
Glad to see oeveryone rocking those workouts!!! Dan - enjoy Tucson I'm officially jealous and Jim - can't wait to see pictures of the new ride - How exciting!
Things aren't going much better for me sadly so I am going to pack my bags and make the official move to the injured athletes thread . Really having a hard time getting answers and even getting the Doctor's to respond to me so I have pulled a big string and called in a favor and am hoping to get into a back specialist and the University of Kentucky next week.
For now it's just swimming, hot yoga and all the core/stretching/pilates I can do! Such a bummer because I had made such awesome progress on the bike, but I'm sure it will come back quickly when I get this all figured out - the back and forth and stop and go is just zapping me mentally and getting me down so I decided to stop on the the cycling and running until I feel like I have some answers and a good plan for resolving this issue.
I'm gonna keep lurking though and hopefully I'll be back at some point! Keep up all the great work!!!
@Robin - So sorry to hear your frustation. Time to reset and get this thing figured out before it gets worse for you, both physically and mentally. You have a long season ahead so don't sweat it.
As soon as I get the swim video and the new TT bike I'll post some clips/pics.
Tough to respond to that 5AM alarm this morning to get on the trainer, but I got it done. @Mike - I was feeling the same this morning after the beers and fairly late night last night. Well worth getting together, though. Did the same 5 x 2'/2' V02max set as Tuesday then got in 30' of ABP to round out the hour. Solid ride.
You guys are great - glad everyone is doing so amazingly well (and I'm still terrified of the 30/30s I have coming up when I get there)!
@Dan... Tuscon... how nice! I miss the sun and warm temps!
@Gilberto - thanks for the thoughts. I'm leaning to the 6 week HIM training, too... but will deicde when the coaches weigh in. I've never had a power meter, so all of my workouts are "brave and honest"!
@Jim - The swim assessment sounds awesome! Although when I could swim that was my strongest of the 3 events, respectively...and a new toy on the way... how exciting! hope the TT comes soon and you love it!!
I'm doing 2x15s on the bike tonight and a short run. Making up yesterday's run tomorrow... wasn't feeling it after work (see, I am honest).
@Dan way to flash the sign! I know you're HUGE, but next time use a smaller picture!!!
I have to tell you all that I felt FANTASTIC on the bike tonight. I was feeling a little mopey at the beginning of the week and didn't want to get on the trainer. Sometimes you have to force your way through these moments... Tonight I felt great. Still working on hitting my 30/30's properly. I'm shooting for my 120%=293. I'm pretty much putting the hammer down and trying to get close. I was a little high tonight.
Tomorrow I'm officially signing up for Racine (7/18), Pigman Long Course (8/22--happy birthday) and Chicago (10/10/10 BQ here I come). Tentatively planning to hit a half marathon next weekend. Should be a fun race if I can make it. This weekend looks pretty good to get outdoors. When the temps start with a 5 you better take advantage!
hey I am reading y'alls post but still in transition, as still tired, but hope to resume next Monday! youngest two are off school today so gonna figure out something fun after chores.... I did sign up for a 65 mile bike ride march 20th so a good way to get my wheels outside!! before then!! ha. I finally got 8 hours of sleep last night so that should help!, today marks a 2 week break from "training" so a nice "transition" even though I feel "fat" and the women out there know what I mean!! I am resuming healthy eating today!! and I print it here to keep me honest, my kids sold cookie dough and sure enough baked some and sure enough I ate 3 of them!! I do beter without that sugary stuff so back on that kick!! bought greek yogurt and eggs and etc... and three kinds of tortillas and stillmiss Guatemala so made burritoes last night!! man were they good!!
@Marianne... as a fellow female (on IR) I do know what you mean. Since I have zero will power (and still eat like I'm training for HIM/marathon) I had to purge my fridge and pantry of all things wonderful (well, except the wine). Congrats, I don't think I could have stopped at just 3 cookies.
I'm happy to say I'm down 4 lbs and only about 5 from my "normal weight" and 7-9 from my race weight... I'm hopeful thatnow that I'm running again and the weather is coming around (which has helped my morale) I'll be ok.
I am hanging my head as I admit that I skipped the run this week. Ugh. I did do the brick yesterday, though - and it felt great! I left work Wed with a crazy headache and planned to make it up this morning... but my hammies were super tight and it was raining when the alarm went off. .. double whammie. On the upside, I WILL do the brick tomorrow and instead of just an hour run on Sunday I'll likely go 10 miles (to gear up for a half mary next weekend).
@ Dan- awesome pic- great gang sign! @Tom- you gotta love those workouts where you start out just not feeling it- but you force through that beginning "ick" and end up nailing it! Awesome! @Marianne- I gave the greek yogurt a try again- and for some reason the 3rd time was a charm! I'm now loving it! (although I don't love the $$) @Becky- don't hang your head! if you needed the rest, you needed it! Heck, with all you've been through you should be proud to be completing whateve you can!!
It's gonna rain all weekend here but I'm hoping to catch a little time between raindrops so I can ride outside. It's nice and warm out there and I can't stand the thought of being back on the drainer!
A good, tough workout today: 2:42 on the bike in driving rain and howling easterly winds. I headed out the door with great trepidation, still feeling stiff and sore from last Sunday's bike crash. The longer I went the stronger I felt, often the case when I'm carrying a bit of fatigue. I was able to finish the ride off w/2x8@z4, then 2x15@z3. The 32 minute brick run was a plodding purgatory due to frozen feet.
A couple of equipment notes: I'm totally digging my new saddle, a Selle Anatomica. A retro choice for sure, it's replacing a sacked-out Brooks. And I finally got to wear my new Showers Pass Elite 2.0 jacket; wow! It's worth every penny I spent.
After a piece of toast with almond butter I rallied and did a 30' easy brick run outside. Compression tights are doing their thing now. Early bedtime tonight so I can help Mama catch a 7:00am flight tomorrow - she's gone for the week so I'll be Mr. Mom. Workout plan for tomorrow is 40' run in the morning and a 45'-60' ABP ride while Drew naps in the afternoon.
@Bill- man you are one hard core weather dude! It's one thing to be caught in the rain, it's something totally different to man up and walk out the door strait into it!
@Jim- Nice Job!! ya gotta love those compression tights for workouts like that.
I had a fantastic ride in the afternoon with my local roadie crew. They turned up the intensity a bit today and what started out as this nice social ride got super serious about 20 min in. From there out it was paceline and hang on for dear life!! I was really happy with how well I managed to stay with the group this week (normally I'm spit out the back by the half way point). It's not the 2x15's on my schedule, but with a 1:30 ride that nets an IF of .92 I'd say I got my workout in!!
I hope to resume training tomorrow!! I printed off the workout and actually plan to ride with H and D tomorrow as she has off work. my bike is making a whirring noise, can't tell if gunk in chain or needs to be fixed!! since I rode it all winter. so one more cleaning and then will take it in. I don't like noises. not impressed with my new Brooks shoes so relegating them to short runs and knockabouts and going back to Asics. I still feel like a truck ran over me!! so more chillaxing today with church, soccer game and small group/dinner tonight! ha ha. a two week break from tng = nets??? we will see! I just took my transition early! and have to totally laugh at myself for signing up for a 65 mile charity ride next Saturday!! but good eats at the aid stations and good friends showing up! so see I have to get back on bike. smile. I hope you have a Good Sunday!! I keep eating tortillas though! ... m
@Bill - Wow. My 3 hr ride yesterday only had the wind. I almost got blown over a few times. If it had been raining, I think I would have died.
I finished my build up for IM 70.3 oceanside with a 2 hr run today. Not sure if I am ready, but who knows. 2 more weeks and I'll find out. Good thing its a B/learning experience race!
Yes- I ran through the crazy east coast storm on Sunday. When I headed out the door, I just kept telling myself that there was no guarantee that IMMoo would be a beautiful sunny day with perfect temps. It was 10 in the morning, but I wore my bright orange vest anyway. I wanted to be seen and not side swiped. Only 1 car beeped at me, and I know it was not a happy beep, but too bad.
I was chilled to the bone until 3/4 of the way through. I considered skipping the last mile interval. I was still really cold after the 2 x 1/2 mile intervals, but when I finished the first mile interval, I was finally warm and felt like I could actually finish.
Huge ponding on the road in a few places and I just had to laugh if a car went through at the same time and I got a wave of water.
I did BRick on Saturday, my mom was visiting and was quite impressed, but then again, she was asleep when I rode the bike for 1.5 hrs.
Comments
Hello Everyone:
Sounds like everyone is busy working...
Marianne: the kid on your right in all black is a future star (i.e. very good technique and seems in control). unfortunately, the flailing arms of the kid behind you, in the center of the pic, deem him for a career at the tri sprint distances.
Becky: i had a serious hand injury too x 2 last year. keep up the good work! i vote for the nemo 6 weeks before coming out of OS strategy assuming you want to do really well in the 70.3. otherwise, just keep hammering away in OS and make the race day just another day. i did that last year with wildflower and i must admit it was fun to race with no pressure. super hard, but fun.
I still have no working power meter..so no bike numbers to share, just doing the work bravely and honestly.
track speed work this week: 200m: 30sec; 31 sec -> 400m: 1:12; 1:13, 1:13 -> 200m: 33sec; 33sec. was definitely hard work, but within my 'box' (i.e. no perceived overeaching). these rep paces are definitely faster than my vdot dictates currently, but i feel ok, so all good.
tonight i think i'll join in with a local running club that uses my university's track on wednesday's for their club workout. they are doing 800m reps and should be helpful to try to keep up with their fast guys.
safe training to all.
G.
@Marianne - Great to have you back! Love the pic - look at that stride! You don't look like an injured runner to me.
@Dan - Let me reiterate my jealousy of where you get to train this week.
Great day for me today!! Started with a 2500m morning swim where I began incorporating some of the findings from my swim assessment done on Sunday. If you've never been through one of those or have never seen video of yourself swim...WOW! It's so valuable. Just a couple tweaks and I felt so much smoother and more efficient in the water this morning. I probably won't see the speed gains for some time but I can definitely feel that I'm not working as hard to swim the same paces.
Then, at lunch, I did a 30' run with my first shot of intensity - 6 x 30" strides. I did the strides at about 6:00 pace - man did it feel good to turn on the afterburners after suppressing them for sooooo long! I'm running so comfortably right now. This injury, rest and slow ramp up was such a blessing in disguise. I know now that my body was screaming for rest last season and I just pushed through - I'm a much smarter athlete now because of this.
Finally, I got word today that my new TT bike will deliver to me by the end of next week. I placed the order back in December so it's been a long time coming. A 2010 Cannondale Slice. Hope the weather stays nice because I won't be able to resist an outdoor ride when it does arrive.
@everybody : great job on your workouts !!
I had a great run workout today. It was good to hit all intervals. I modified my run zones a bit untill new test. I might be not too far off. I need to figure out how to calibrate the foot pod !! I went skiing with the family after and could feel the lactic acid in my quads. I just picked skiing ( have been snowboarding for the last 10years) . It's much more fun then I remember.
Tomorrow hiting the bike trainer early for my workout. 30/30's for breakfast !
Nathalie
I completely bonked the last part of the actual climb, ran out of water and was miserable for a good amount of time. Had a good stop at the top ate some pizza. There was a ton of snow on the ground as they had 6 inches yesterday. It was a ride like I had never experienced as you start in the desert and end up at a ski resort town. The restaurant at the top is awesome.
Entire workout (161 watts):
Duration: 4:21:55 (5:38:05)
Work: 2534 kJ
TSS: 199.5 (intensity factor 0.676)
Norm Power: 198
VI: 1.23
Pw:HR: n/a
Pa:HR: n/a
Distance: 60.253 mi
Min Max Avg
Power: 0 499 161 watts
Cadence: 30 173 84 rpm
Speed: 2.2 42.4 13.9 mph
Pace 1:25 26:49 4:19 min/mi
Crank Torque: 0 758 166 lb-in
@Dan sounds like a good time down there! Sorry I missed it.
I had a good run today. Went for a sloppy run along our bursting river banks surrounding downtown. It was interesting to see a crane over a bridge with a wrecking ball trying to break up ice dams and prevent some of the inevitable. Weather was great for a run. It was over 40F here. That means I ran with just a long sleeve tech T on... AND shorts. It was great.
I didn't do my repeats as assigned. Felt it was a good day to join my running homies and get some social time. 5.5 miles in 44 min. It was a good conversation with a local running store employee about a virgin XTerra race in Iowa this year. He is getting the bug...
Correction
@Tom - Love the 310XT. Nice getting whole race on one watch again (vs. previous versions of the Garmin.) Battery life is great. When they say it won't track swim distance anywhere close to accurrate is true. (I assumed they were just not wanting it to be considered for accuracy, but it is no where close, with the signals bouncing off the water. etc.) Also, not accurate for track work or routes with lots of short curves (normal street running is fine.)
@Tom - Welcome back to the plan! Love those 30/30s
@Gordon - Nice job pushing through and getting it done. Tough to make it happen when life or mojo don't support - you did it!
@Nathalie - It takes some practice to figure out how to maintain and hit all the 120% (and 60%) 30s. I put the PT on Avg Power - that way if I start a little light, I know to push up the average. Probably not the best way, but 30" is so short, a little off at any point and the average hits below target. (I only do this for 30/30s - you don't want to chase the average on longer intervals!)
@Marianne - Great Pic and great example of giving back!
@Dan - Brrr ... but you're outside - yeah!
Did my running speedwork yesterday (after a couple weeks of nursing the ankle, skipping most runs.) Since I didn't do a new vDot test due to the ankle, and I know I'm faster, I decided to bump vDot from 46 to 50 (IP: 6:46 pushed to 6:18.) 4x200 @IP (target 0:47): 0:46 / 0:45 / 0:45 / 0:44), 4x400 @IP (target 1:34): 1:28 / 1:29 / 1:28 / 1:26, 4x200 @IP (target 0:47): 0:43 / 0:42 / 0:43 / 0:43.
Have a great day!
Glad to see oeveryone rocking those workouts!!! Dan - enjoy Tucson
Things aren't going much better for me sadly so I am going to pack my bags and make the official move to the injured athletes thread
For now it's just swimming, hot yoga and all the core/stretching/pilates I can do! Such a bummer because I had made such awesome progress on the bike, but I'm sure it will come back quickly when I get this all figured out - the back and forth and stop and go is just zapping me mentally and getting me down so I decided to stop on the the cycling and running until I feel like I have some answers and a good plan for resolving this issue.
I'm gonna keep lurking though and hopefully I'll be back at some point! Keep up all the great work!!!
As soon as I get the swim video and the new TT bike I'll post some clips/pics.
Tough to respond to that 5AM alarm this morning to get on the trainer, but I got it done. @Mike - I was feeling the same this morning after the beers and fairly late night last night. Well worth getting together, though. Did the same 5 x 2'/2' V02max set as Tuesday then got in 30' of ABP to round out the hour. Solid ride.
5 x 2' @ 120% (359 watts): 360 / 359 / 355 / 361 / 357
30 @ .8-.85 (239-254 watts): 250 (.832 IF)
Entire workout (210 watts):
Duration: 1:06:07
Work: 835 kJ
TSS: 80 (intensity factor 0.852)
Norm Power: 255
VI: 1.21
Pw:HR: 3.25%
Pa:HR: 3.3%
Distance: 20.744 mi
Min Max Avg
Power: 0 403 210 watts
Heart Rate: 70 171 136 bpm
Cadence: 53 162 87 rpm
Speed: 2.4 25 18.9 mph
You guys are great - glad everyone is doing so amazingly well (and I'm still terrified of the 30/30s I have coming up when I get there)!
@Dan... Tuscon... how nice! I miss the sun and warm temps!
@Gilberto - thanks for the thoughts. I'm leaning to the 6 week HIM training, too... but will deicde when the coaches weigh in. I've never had a power meter, so all of my workouts are "brave and honest"!
@Jim - The swim assessment sounds awesome! Although when I could swim that was my strongest of the 3 events, respectively...and a new toy on the way... how exciting! hope the TT comes soon and you love it!!
I'm doing 2x15s on the bike tonight and a short run. Making up yesterday's run tomorrow... wasn't feeling it after work (see, I am honest).
8 mile trail run in the desert today. I think we are riding later.
I have to tell you all that I felt FANTASTIC on the bike tonight. I was feeling a little mopey at the beginning of the week and didn't want to get on the trainer. Sometimes you have to force your way through these moments... Tonight I felt great. Still working on hitting my 30/30's properly. I'm shooting for my 120%=293. I'm pretty much putting the hammer down and trying to get close. I was a little high tonight.
Tomorrow I'm officially signing up for Racine (7/18), Pigman Long Course (8/22--happy birthday) and Chicago (10/10/10 BQ here I come). Tentatively planning to hit a half marathon next weekend. Should be a fun race if I can make it. This weekend looks pretty good to get outdoors. When the temps start with a 5 you better take advantage!
290/308/299/303/300
298/287/300/299/306
302/305/296/299/294
297/305/304/302/310
Remainder @ 80-85% (85%=207):
Duration: 17:24
Work: 220 kJ
TSS: 21.9 (intensity factor 0.868)
Norm Power: 212
VI: 1.01
Pw:HR: 3.24%
Pa:HR: 1.36%
Distance: 5.643 mi
Min Max Avg
Power: 106 265 210 watts
Heart Rate: 147 174 167 bpm
Cadence: 66 104 79 rpm
Speed: 15.6 20.4 19.4 mph
Pace 2:57 3:51 3:05 min/mi
Crank Torque: 112 280 224 lb-in
Entire workout (194 watts):
Duration: 1:00:54
Work: 708 kJ
TSS: 78.1 (intensity factor 0.877)
Norm Power: 214
VI: 1.1
Pw:HR: 8.53%
Pa:HR: 6.08%
Distance: 18.626 mi
Min Max Avg
Power: 0 379 194 watts
Heart Rate: 78 180 155 bpm
Cadence: 33 107 80 rpm
Speed: 3 23.6 18.3 mph
Pace 2:32 20:07 3:16 min/mi
Crank Torque: 0 492 206 lb-in
@Marianne... as a fellow female (on IR) I do know what you mean. Since I have zero will power (and still eat like I'm training for HIM/marathon) I had to purge my fridge and pantry of all things wonderful (well, except the wine). Congrats, I don't think I could have stopped at just 3 cookies.
I'm happy to say I'm down 4 lbs and only about 5 from my "normal weight" and 7-9 from my race weight... I'm hopeful thatnow that I'm running again and the weather is coming around (which has helped my morale) I'll be ok.
I am hanging my head as I admit that I skipped the run this week. Ugh.
I did do the brick yesterday, though - and it felt great! I left work Wed with a crazy headache and planned to make it up this morning... but my hammies were super tight and it was raining when the alarm went off. .. double whammie. On the upside, I WILL do the brick tomorrow and instead of just an hour run on Sunday I'll likely go 10 miles (to gear up for a half mary next weekend).
@Tom- you gotta love those workouts where you start out just not feeling it- but you force through that beginning "ick" and end up nailing it! Awesome!
@Marianne- I gave the greek yogurt a try again- and for some reason the 3rd time was a charm! I'm now loving it! (although I don't love the $$)
@Becky- don't hang your head! if you needed the rest, you needed it! Heck, with all you've been through you should be proud to be completing whateve you can!!
It's gonna rain all weekend here but I'm hoping to catch a little time between raindrops so I can ride outside. It's nice and warm out there and I can't stand the thought of being back on the drainer!
PS- Go Terps :-)
A couple of equipment notes: I'm totally digging my new saddle, a Selle Anatomica. A retro choice for sure, it's replacing a sacked-out Brooks. And I finally got to wear my new Showers Pass Elite 2.0 jacket; wow! It's worth every penny I spent.
I had my toughest day on the trainer so far this season. I did the prescribed workout...
2 x 20' (4') @ FTP
3 x 3' (3') @ 110% FTP
2 x 15' (2') @ 85% FTP
...but it hurt! HOLY CRAP were my legs smoked!! Here are the results:
2 x 20' @ FTP (299): 297 / 294
3 x 3' @ 110% FTP (329): 325 / 327 / 327
2 x 15' @ 85% FTP (254): 249 / 248
Entire workout (220 watts):
Duration: 2:01:23
Work: 1603 kJ
TSS: 149.1 (intensity factor 0.858)
Norm Power: 257
VI: 1.17
Pw:HR: 11.34%
Pa:HR: 0.47%
Distance: 38.839 mi
Min Max Avg
Power: 0 410 220 watts
Heart Rate: 69 171 141 bpm
Cadence: 49 159 86 rpm
Speed: 3.1 24.3 19.2 mph
After a piece of toast with almond butter I rallied and did a 30' easy brick run outside. Compression tights are doing their thing now. Early bedtime tonight so I can help Mama catch a 7:00am flight tomorrow - she's gone for the week so I'll be Mr. Mom. Workout plan for tomorrow is 40' run in the morning and a 45'-60' ABP ride while Drew naps in the afternoon.
Hope everyone's having a great weekend!
@Bill- man you are one hard core weather dude! It's one thing to be caught in the rain, it's something totally different to man up and walk out the door strait into it!
@Jim- Nice Job!! ya gotta love those compression tights for workouts like that.
I had a fantastic ride in the afternoon with my local roadie crew. They turned up the intensity a bit today and what started out as this nice social ride got super serious about 20 min in. From there out it was paceline and hang on for dear life!! I was really happy with how well I managed to stay with the group this week (normally I'm spit out the back by the half way point). It's not the 2x15's on my schedule, but with a 1:30 ride that nets an IF of .92 I'd say I got my workout in!!
I finished my build up for IM 70.3 oceanside with a 2 hr run today. Not sure if I am ready, but who knows. 2 more weeks and I'll find out. Good thing its a B/learning experience race!
Can't wait to do next weeks workouts though!
Yes- I ran through the crazy east coast storm on Sunday. When I headed out the door, I just kept telling myself that there was no guarantee that IMMoo would be a beautiful sunny day with perfect temps. It was 10 in the morning, but I wore my bright orange vest anyway. I wanted to be seen and not side swiped. Only 1 car beeped at me, and I know it was not a happy beep, but too bad.
I was chilled to the bone until 3/4 of the way through. I considered skipping the last mile interval. I was still really cold after the 2 x 1/2 mile intervals, but when I finished the first mile interval, I was finally warm and felt like I could actually finish.
Huge ponding on the road in a few places and I just had to laugh if a car went through at the same time and I got a wave of water.
I did BRick on Saturday, my mom was visiting and was quite impressed, but then again, she was asleep when I rode the bike for 1.5 hrs.
LA LA LA LA LA....I can't hear you....LA LA LA LA LA