WK 20
Rainy day here in central TX. Final week is upon us. Best of luck to all!
Bike (245 watts):
Duration: 1:15:12
TSS: 99.7 (intensity factor 0.894)
Norm Power: 264
Distance: 27.416 mi
Min Max Avg
Power: 0 363 245 watts
Heart Rate: 75 168 152 bpm
Cadence: 40 103 87 rpm
Speed: 0 26.2 21.9 mph
Duration: 1:15:12
TSS: 99.7 (intensity factor 0.894)
Norm Power: 264
Distance: 27.416 mi
Min Max Avg
Power: 0 363 245 watts
Heart Rate: 75 168 152 bpm
Cadence: 40 103 87 rpm
Speed: 0 26.2 21.9 mph
Run (158 bpm):
Duration: 20:09
rTSS: 28.5 (0.887)
Distance: 2.796 mi
Elevation Gain: 327 ft
Elevation Loss: 419 ft
Grade: -0.6 % (-92 ft)
Min Max Avg
Heart Rate: 97 171 158 bpm
Speed: 5:49 45:59 7:12 min/mi
Duration: 20:09
rTSS: 28.5 (0.887)
Distance: 2.796 mi
Elevation Gain: 327 ft
Elevation Loss: 419 ft
Grade: -0.6 % (-92 ft)
Min Max Avg
Heart Rate: 97 171 158 bpm
Speed: 5:49 45:59 7:12 min/mi
0
Comments
I had a 2 x 20 and brick on the schedule yesterday. Got on the trainer and had nothing, even the warm up sucked. I 1uit after 5 minutes of suffering at FTP. I went for a run instead and did 4.5 miles in 30 minutes very comfortably.
All morning I was pissed that I didn't get the 2 x 20 done, so I got the road bike out and took an extended lunch break. Ended up doing 2 x 20(2') at 2 watts higher than my current indoor FTP. More importantly, it felt good to be on the bike and I enjoyed the ride. Can't wait for summer!
I did 3 x 1 mile (4') today and nailed it. 9.53 miles in 1:00 with the intervals at 5:45, 5:34, and 5:24!
The intermediate plan had us doing 45' with 6 x 90" at z4. I didn't sleep well last night and ended up on the couch reading a book at 3 am until I fell asleep. I didn't wake up until 7:15, so I deferred my run to lunchtime, and I'm glad I did. It's a gorgeous day in the DC area. I ran from my office down past Arlington National Cemetery, across Memorial Bridge past the Lincoln Memorial, along the Potomac past the Kennedy Center and into Georgetown and back across Key Bridge. What a gorgeous day! I ended up with 49:49 and 6.32 miles, for an average pace of 7:53.
As I went back to the gym to shower, I noticed a bunch of people on treadmills. How can anyone run inside on the first 65 degree day of spring--especially after the winter we had?
I'm still debating what to do about the FTP test tomorrow. Even though I should do it inside for consistency's sake, I may ride outside at lunchtime. Even though I'd like to measure OS progress, I may be better off determining my outside zones as I'll be outside the rest of the year. Swim Friday, ride 56 miles of hills on Saturday, and run 90' with Chris W. on Sunday. Should be fun--the weather is supposed to be great through at least Saturday.
Matt A: Wow, that's fast. I'd be happy with those paces for a single mile.
Nice stats Matt and Keith!!
Keith I had the same workout on my schedule as you today and show a Bike FTP test for tomorrow!
Entire workout (152 bpm):
Duration: 46:08 (46:15)
rTSS: 61.7 (0.854)
NGP: 7:33 (213.1 m/min)
Distance: 6 mi
Elevation Gain: 628 ft
Elevation Loss: 652 ft
Grade: -0.1 % (-24 ft)
Min Max Avg
Heart Rate: 80 170 152 bpm
Speed: 5:35 0:00 7:40 min/mi
Knocked out 45' on the trainer this morning and then swam 2500 at lunch. Debating on whether to do the FTP test tomorrow morning or try one outside this weekend. Spring is in the air and long weekend rides await!
Feel like the mojo has slowly been discipating...very tired for past month. But, I want to test, so I may do the ride tomorrow, and VDOT this weekend.
Good job everyone, and good luck to the others who have yet to test, like me!
Did a shortened workout Tuesday on the bike and I have not even downloaded the data as of yet.
I had hoped to get in the test tomorrow but will probably be doing it on Saturday or Sunday as I will be travelling for work.
I will fit in some running as I see fit. With the 7 extra weeks of OS I don't feel pressed at all but want to make some major gains in the run as well.
Gordon
Finally after 3 trainer workouts there I had to take breaks during the FTP intervals I nailed this mornings workout - 2 x 15 @ 100% .
I got on the treadmill after and knocked out a comfortable 4.5 miles in 30 minutes.
Keep up the good work everyone, the light is at the end of the tunnel.
I kinda finished the OS last week. Running injury has worsened a bit, so I may doing some pool running.
Got out for a great ride yesterday evening. Will probably do it again tonight.
I won't do an FTP test since I did one last week. I'll do another in after a few weeks of consistent outdoor riding.
Dave
@David: Hang in there David, I'm right with ya on the running injury. Just stinks this close to the end and more importantly the START of what we have all been waiting for - warm weather and the exit from the cave! Kills me watching all these people getting out for a run in our recent 50 degree weather! I've got "slight" bursitis issues with the trochanter and gluteous medius - yes that'd be my ass - dealth with this before (2007) but have been running very well throughout the entire OS until about 3 weeks ago. Replaced running with swimming and have still been riding well. Will do the final FTP test on Saturday and then that's it. Rest and start looking to IM-MOO.
@MattA: don't know whether to day "you are sick" or "you are amazing", probably should say both, you rock man!!! Will be a pleasure to meet you in Madtown at the rally.
It has been a great pleasure training (virtually) with all you folks. This is a unique way to stay motivated and get a lot of very valuable work in. Great commiseration, humor, perspectives, and valuable exchanges of info and ideas.
Nice work, all.
Beautiful outside run yesterday had me in a good mental state. Just ran my 6.3mi loop at Z1, threw in a few hill bounds and a few strides, all as I felt like it, keeping it fun. Man was it a good feeling.
This morning, up on the trainer for 2 x 8' Z4 and some Z3. Well, the Z4 went pretty well, and the Z3 was a bit tough for the first 10 minutes, but then got easier. Ended up going 25' straight of Z3, and averaging 10 watts higher for the second half than the first (despite it feeling easier).
Switched back to my old road bike seat last night, just on a hunch. Going to give it a couple more rides before I draw conclusions. Next up: Saturday's computrainer TT at the Multisport Expo in Boston!
Mike
Friends, the bike testing Gods where nice to me today. I began the OS with a 3.2 w/kg and 257 NP. I did the test outside today and ended up with a NP of 325 and a 4.1 w/kg/...........my best ever. Thanks for the 20 weeks of mojo, examples and leadership. It is this atmosphere that has really made the difference for me. All the best!
Duration: 42:13
Norm Power: 325
Distance: 17.505 mi
Min Max Avg
Power: 0 611 321 watts
Heart Rate: 130 165 159 bpm
Cadence: 31 114 81 rpm
Speed: 0 36.4 24.9 mph
Duration: 1:21:28
Norm Power: 296
Distance: 30.263 mi
Min Max Avg
Power: 0 611 281 watts
Heart Rate: 73 165 151 bpm
Cadence: 29 114 79 rpm
Speed: 0 36.4 22.3 mph
Shaughn, .9 w/kg and 68 watts is one hell of a gain for 20 weeks. Your consistant hard work and positive attitude has definitely paid off... we can all learn from you!
WOW!
Huge congrats. You earned it. Nice work.
cm
Thank you friends. I think it is important to keep in perspective that you guys made me believe I could do it through "walking the talk" week after week. Some strong individuals on this team also stepped up and led the team by speaking to setting 'no limits' for yourself. It has been a painful yet rewarding 20 weeks. I would go to battle with each and everyone one of you any day and plan to get a lot of joy over the coming weeks/months following you guys at your races as you crush it!!! Keep the mojo alive Nov OS! Work works!!
SS
Well done, Shaughn. You were a shining example of consistency and hard work. You deserve every watt you gained.
Dave
Send us some of what you've been taking ! That is absolutely awesome bro. Go ahead and kill it this year !
B
Wow, Shaun, that's fantastic. Big congrats on the gains. You've been there week in and week out working hard and keeping a positive attitude. Well earned. Enjoy the fruits of your labor this season!
-Chris
I almost begged off the test today but got it done for a 6 watt increase; it's what I could hold without blowing my brains out. I was going to wait until I could get an outdoor ride in but it seems that may be another few months away as the snow and wind are flying again. Anyway i'm really happy with how the outseason went and I may wait for a road race for my run test.
2x20'(2'):
Duration: 42:00 (42:06)
Work: 586 kJ
TSS: 73.4 (intensity factor 1.024)
Norm Power: 235
VI: 1.01
Pw:HR: 1.49%
Pa:HR: 2.06%
Distance: 12.383 mi
Elevation Gain: 209 ft
Elevation Loss: 0 ft
Grade: 0.3 % (210 ft)
Min Max Avg
Power: 62 353 233 watts
Heart Rate: 136 174 161 bpm
Cadence: 60 106 77 rpm
Speed: 11.2 24.5 17.6 mph
Pace 2:27 5:22 3:24 min/mi
Altitude: 3778 3988 3904 ft
Crank Torque: 71 343 257 lb-in
Congrats to everyone on their OS, the gains have been amazing!
I feel a little envious of all you who are completing week 20. I have 2 weeks to go, with an enforced break next week for vacation.
With a 22% gain already in my FTP I'm not sure how much I'll gain on the last test, an extra 11 watts would put me at 250 a nice number to finish on, but that's maybe too much to ask, last 2 weeks I've been hitting the FTP intervals at 100 to 103%, whithout much problem then knocking out 15 to 20 mins of work @ 85 - 93%. I just need to get my head in the game for that last test
Hey Guys, Once again great job to everyone that has tested. Now take some down time for a week or so and relax.
I switch my schedule around as I am running a half marathon on Sunday. Therefore I ran today and am taking tomorrow off running (riding and swimming instead).
I went for an easy run and dialed in my target paces for the race with 3 x 1mi at 6:15, 6:05, 5:55 ... If I can pull it off I will set a PR on this course.
The best part was I got home I found a package on the front door with a few more pairs of shoes to try out before Boston.
Best of luck on getting your PR Sunday in the half mary. I did a half mary last Saturday and have a marathon this Sunday. No rest for the weary. Starting Monday I have 2 weeks of transition/down time to take it easy and lick my wounds.
Two questions for you.
1. How do you post pictures (as you've done above) in the forum? I haven't been able to figure that out. BTW, I REALLY like my Zoots. Just got a new pair of Newtons this week also. Ran 2 easy on the track. Great shoe! $$$!
2. After finishing the OS (I'm done. Did my TT today. Resting tomorrow for the marathon Sunday) I move into my 2-week transition (I've done all of my homework using the spreadsheet), then it's 12 wks of General Prep for me, and finally 12 wks of Race Prep. If I understand correctly there's no "structured plan" posted for General Prep (I can do pretty much whatever I want to work on). The next time I work from a posted plan in EN Training Plan Central will be on 28 June when I began the "Race Prep" phase. Do I have it right?
Thanks!
Completed my final FTP test this weekend (thank goodness friday was 75 and sunny and saturday was 33 and snowing... Gotta Love texas!!!). I ended up 5 watts to 225. I felt great and easier than expected. While my increase was lower than past tests My VI was 1.01 so I held my watts much more consistent which I had been struggling with outdoors.
Starting FTP - 182 ( first use of power ever)
Ending FTP - 225
starting Vdot - 38
Ending Vdot - 46
24% watts increase and 8 point VDOT increase. Took almost 6 minutes off my sprint PB and completed my first Half Marathon!
Thanks for all the support this OS and keeping me sane through the Highs of huge increases to the Lows of injury and getting used to those high results ahah.
I cant wait to see all of you crush your races! NOV OS ROCKS!
Way to represent Phillip! Look forward to seeing you race this year! Come see us for some Austin races and be sure to look me up. Congrats on the well deserved improvements!
SS
I'd like to say that this has been a great group of individuals to train with. The motivation provided was excellent and helpd keep things on track over the long winter on the trainer. Thank you Nov OS.
Shaughn and Wayne great tests. Shaughn a ride outside what's that? We are back to snow the last couple of days in the great white north. Philip excellent improvement all around.
@ Matt - Good luck on the 1/2 Mary. The box of shoes at the door would be cool, but I'm very conservative on shoe changes so not sure I would really like the testing process.
I finally got around to the FTT this week. I could get into all the details but the truth of the matter is that I really wanted to push myself to crack on a test and guess what I did. Now the goal was not to sabatoge the test but I really wanted to extend myself as I felt I left a few watts on the table in week 8 and 14. Also I have the luxury of another 8 weeks of OS after this so a blow up on the test is okay.
In the end because I tried for the stretch, went a little to far and blew up. I held everything together barely to hold a 220watt test and let me tell you I wanted to quit several times. In the end I made myself complete the 42' because I can't get off the bike at mile 100 on August 29 in Penticton. I know that I could have held 225, but I can't say that as I've never put up the numbers.
Officially Week 2FTT, missed week 1 with work travel 180 watts 1.8 w/kg - week 20 220watts and 2.2 w/kg.
Vdot week 1 Jan OS 29 Weeks 8 Jan OS vdot 33.
So I believe I will take this next week off and pick up running the following week. That will put me in week 14 of the Jan OS where I get another test and another 7 weeks to improve on the numbers above.
So here are the stats: