@ Bill- you beat me to it! New zones and more pain!
I slept in this morning. It was dreary and cold, my bed was warm, and on this rare occasion, DH was not on call and awake. No core, no pushups. Worked and slowly watched the weather turn gorgeous. Made up my mind to run after work, which I rarely EVER do. I was very psyched for the run. Went out in shorts and short sleeves. I hit intervals on the 4x200 and 1x1000, but I could not sustain the 2nd 1000. I chalk this up to "at least I got out there", but I hate running after work. I feel full and sluggish, even though I was sure to stop eating 3.5 hours before the run. Tomorrows bike intervals should be interesting...
Michele- I find run intervals in the evening really tough. Bike intervals seem to be ok, but run intervals, ugh! Good on ya for getting out there!
My left calf has felt a little "funny" since yesterdays run so I think I might just make tomorrow a rest day. I have a massage scheduled in the evening and perhaps I should just rest it. It's so beautiful right now though, maybe I'll just go for a morning walk.
I did however have a great ride this afternoon. 3x8 nailing the intervals with my hubby in tow. He's getting used to the "I'm doing my intervals now" thing which is cool. We ride together for the warmup/cooldown parts. I may have to up my FTP soon- the 28day PMC chart seems to be indicating a move in the near future is needed. :-)
I had another good workout at the track: 1x200, 1x400, 3x800, all at IP. I even threw in another 200 at the end, a cherry on top! I felt happy and stimulated at the end, certain I could have done more: perfect! In a sick way, I'm looking forward to the testing in Week 14.
very funny postcard, okay it is that thick down at the tents... but not where I have parked myself, still a lot of people.
Today I ran.. on the beach,run shorts and ditched theshoes on the boardwalk... did 6 sprints along the hotel beach and then when I packed up kids to go the beach about 20' away, it was still cool so I ran back and forth along the waters edge to warm up! anyways a great run day as I really love to run barefooted in the sand! I love jumping over the waves, feeling the sand move beneath my feet, love the wind in my face and generally I could run "forever" except that I had to watch my kids so made short uis in the beach to head back.!! had a great 6 hours on the beach today!
met a grandmother and her grandaughter and mine played and we heard this one kid say to this girl, as a pickup "Hey I am looking for my exgirlfriend? do you know where she is?" and of course the girl just glared at him... and so he looked at us and said "some people are so mean!" and so we said, okay what did you say for a pickup? and he told us, and we just said "OH NO, no wonder!" we told him, no girl wants to hear that you are interested in anybody else except for her... never talk about ex girlfriend! he said he was admittedly stupid! yep it really happened.
Grace and me, well it was cloudy to start off with and yep we match on purpose!!!
Seniors! friends of my son, 2nd from right. okay to them I am 'Mrs Park" and it was great to see them so I took a pic. Remember when you had the world in front of you? could eat anything? stay up all night and not suffer too bad!? played sports all year? most of them and more like them, crash at my house on the weekends and prevent me from getting good sleep Friday night for Sat bike rides, lol.. eat me out of house and home as I keep a downstairs fridge stocked for them and come over to my pool, pool table and computer after games and pre games and frankly I will miss them when they graduate!!
I might have been the only one out there reading up on new bikes!!! watching Joshua swim out in the ocean and ready if anything happened but I didn't want to get i ncold water!
great pics, Marianne... I'm jealous. But at least I have my post Eagleman vaca to look forward to. A friend is getting married the weekend after EM in Cabo. I had to thank her for scheduling her big day to work into my training/recovery schedule so perfectly as that's my week off before general prep and IM prep!
@Nemo - hope your calf is healing up and the massage helps.
I swam last night as a precaution. Gonna try to do the brick today and test out the ankle. It's holding my weight on one foot, so I'm optimistic. Oh, and the GOOD news, I swam 1750 last night - no kicking! Hand only felt off a few times and I noticed that it happened when I was tensing. When I relaxed a bit it was no problem at all. Woot. More 30/30s tonight...I think I'm gonna try to get back to my morning workout habit next week. Getting up at 5 won't be fun, but that's life...
Nice work scott glad to see everyone getting in some work as well this week. I took yesterday off due to work constraints. I'll be back at it today on the fire station dreadmill. Almost friday.
Scott, wow, I feel like a slug. You're rocketing right by my numbers. I started at 194 FTP, and am now around 220, with my VDOT unchanged forever, 49.6 seems SO close to 50, but I think I'll never get there in this life.
The best part is, the "good news/bad news" of a new FTP/VDOT is: you also gotta RACE to those numbers. A little bit more pressure when you're expected to go that fast (A 4 hour marathon in the KY heat?). Keep it up!
I've been absent from the forums for several days but I've still been hitting my workouts. Great posts from everyone (and pics, Marianne)! Looks like everyone keeps moving their fitness in the right direction. To keep my commitment with accountability, here's how my week has shaped up so far:
Monday: Rest/Core day to heal the legs from Sunday's 8K (established Vdot of 53.4)
Tuesday:Trainer ride as 6 x 2'/2' and 20' @ .82 - Legs felt pretty dead, missed my targets a bit on the 120% and the ABP set. Followed with 30' brick run @ Easy pace with some strides.
Wednesday: Starting OS Week 2 run workouts, so did 2 x 1.5 miles @ Z4 (6:23 avg pace). Calves still very tight and heavy from Sunday's race but felt good to finally start doing some run intensity!
Today: Trainer ride as 4 x (6 x 30/30) and 15' @ .847 - bike mojo is pretty low lately and the 2' and 2.5' 120% efforts I've been doing the last couple weeks feel like they're taking their toll, especially on my Saturday rides. 30/30s were more appealing to me this morning and will hopefully leave the legs feeling a more fresh Saturday morning.
The Good: I'm excited to be back to running normally again. I'll be skipping around the OS run workouts for several weeks.
The Bad: I definitely need to find something to bring me out of the bike doldrums that I'm starting to near. My new tri bike will be delivered tomorrow so maybe that will help (new toys=fun!)? Some outdoor rides would probably also help(it's been a long winter in Chicago)!? Keeping with 30/30s or 60/60s for the next few VO2max sessions instead of the 2'/2' and 2.5'/2.5' intervals (especially when the legs are feeling crushed) is also in the plan - this is probably even more important now that I'm adding intensity into running again.
Al- you are no slug! Jim- I gotta believe that all you really need is a little sunshine!!! You folks in the midwest really got hit hard this year. I'm sure when you get outside you'll find new joy in your bike again (oh yeah, and a new bike always helps!)
I was a little worried about my calf yesterday, but it did well on my 2x15' run today. Major sigh of relief!
Jim there was a solid read in the gneral training forum about the VO2 block and how taxing it is. I'm feeling it too. I know you've been through it before...though I'm not exactly sure that makes it easier...ignorance might be bliss for me. I think we are supposed to get into the 70's next week so maybe you'll get outside before April.
@ Nemo- glad to hear you were able to run without pain.
@ Jim- yeah- I had to back off VO2 work. I am sticking with the run VO2 but cut down the bike to FTP work for now. I still feel the leg fatigue.
So after running yesterday evening, I kept my legs elevated as much as possible, foam rolled, stretched. I awoke feeling fine. I only had 2x8' @ FTP. The intervals still felt hard, but not impossible. This was the right move. Although I am dreading 2 x15' @FTP on Saturday.
it was fine for my bike intervals and then it got cold and then it rained, just as I unloaded me, kids and gear onto the beach!! it started spitting so I started running to warm up...!! and then it started pouring! got soaked, and it stayed cool.. but here was yesterday...
"Wish you were Here" postcard video from the beach!!
I drive back today, still cloudy here and gotta get 4 kids to wake up... gonna drink some coffee and shower myself so i can wake up. I have been sleeping in wel my kids have goen to bed late.. but finally last night I got my youngest two down at 10.. sothen I could too. rest day for me, 11 hour drive, means 12 hour real time. you should see me in the gas stations , think T1 and T2!!! "let's go... one of you stand in line for potty andthe other picks out food! while I gas up. Move it Move it! hustle, hurry! Let's go.. and I do that "Load up" and twirl my hand around like a wagon master! then they say "we dont' know what to pick out!" and I say, now! I don't lollygag and we eat fast food in the car as I hate wasting time in restaurants when I have such a long haul!! okay scooting,
Nemo - glad the run went well yesterday! what a relief.
Marianne - have a safe trip home... hope Rudy is okay.
I did the brick yesterday - and am happy to report no problems with my ankle during or after! I planned to make up wednesday run today but it was crazy windy, rainy and cold this morning (not to mention I earned some SAUs, well, significant other AUs last night with the beau watching his Huskies play WV then a bit of the Xavier game afterwards). Since Sun is an off day in week 7 (to prep for the bike test Mon), I'll do the run that day since I'm not testing bike Monday. I'm nervous about the run test next Wed. My first test in Feb, post surgery, was miserable. I hope the improvement shows! I definitely feel better.
Michele- I always find it hard to look forward to a 2x15!!! But it's a heck of a lot better than a 2x2! Rest up well today, you'll be ready.
Are most of you guys doing the VO2 starting to feel a lot of fatigue? Many of the Nov OS peeps found that returning to the FTP sets after the VO2 stuff really hard. Don't burry yourselves. If you need a rest day, take it!
Marianne- have a safe trip home!
Robin- keeping my fingers crossed for you!
Becky- don't worry about that run test. Your gonna rock it!
I'm enjoying a rest day and saving my energy to join the roadies tomorrow for a ride. The last time I rode with them I got several pats on the back for pulling my weight in the paceline. I'm working on earning my creds with these guys and it only makes me stronger in the end. Love it!
Well, here at the end of my next to last week of OS, I found out why it's not such a good idea to try and ramp up volume WHILE still doing multiple harder/shorter workouts. For the first time, I got on the trainer (yesterday), warmed up, and started my planned 3 x 12 min of 95-100% work ... and lacked any motivation to keep going past about 6 minutes. So I stood down, also bagging the 20 minute brick. In addition, I did not bike to work as planned today, opting instead for a weight workout in the AM. I feel better already! So tomorrow, will hit my planned Sat AM ride with my tri club feeling full of vinegar and ready to roll.
I managed to find my legs once again and hit a solid 2 hours on the trainer this morning:
2 x 20' @ 95-100% FTP: 98% / 97%
5 x 2' @ 110%: 109% / 110% / 109% / 110% / 111%
2 x 20' @ 85%: 84% / 83%
Pulling back the reigns on the VO2max work earlier this week (from 2.5'/2.5' to 30"/30") as well as a complete rest day yesterday finally got rid of most of the cumulative fatigue that was festering in my legs for the past week. Wish I could have hit the 2 x 20' @ FTP a little better but I'll take it for a trainer ride that started at 4:30am on Saturday morning after what my MSU Spartans put me through last night!
So talk about confusion. The plan as scheduled is 2x15', but I forgot I had moved myself out of the VO2 block and back to the earlier FTP work. When I got to the pain cave, all psyched to get through the 2x15', I saw my white board had 2x8' ( I update this on Sundays). I was actually a bit bummed as my legs felt great. But then I thought about the hole I was coming out of and decided to split the difference. I went for 2x12' which went fine. I threw in 40' @85% before the BRick. Great workout and I am not trashed.
The day is beautiful but COLD!! Hope all is going well for everyone else.
I did 2x15 (Z4), 3/3 (Z5), 2x15 (Z3)... the 1:15 trainer ride, without WU or CD was actually 1:25 (I noticed the timing difference last weekend, too... maybe they don't calc the recovery time) - so I was on the trainer 1:40... not 2 hours but... I didn't have time for the brick as I had a haircut at 11:30... such is life. Will do the Wed run tomorrow (3x1mi), bike Mon, and take Ts off to rest for my next run test.
There was a multisport expo in Bethesda today - picked up a visor for $9, a swimsuit for $25... woot. Hope the suit fits.
Chilly here, but sunny and the cherry blossoms are starting to bloom!
Man you guys are scaring me. I gotta start looking ahead in the plan! I'm a month behind you guys and my workouts look really easy compared to that stuff!
made it home safely, 12 hours with 3 pitstops! two kids but they were well behaved in car. rode my bike today 40 and ran 2 so my legs are feeling the work as I drafted off of Heather and I don't even know our speed... didn't have time or the focus to actually look down! she can MOVE! vicious winds out there and chilly so in warmers and long sleeves again! fun part was stopping in at a bike demo on our way back and testing some new Trek road bikes! way cool to feel the difference and of course NEW! anyways a gorgeous day here in the 70's and I bummed and laid out by our pool for 2 hours!! after also washing the bugs off my car! drifted in and out of sleep since I only got 6.5 hours last night! felt perfect out there and way warmer than FLA!! lol... okay out to church so catch up with y'all later!! might be rain tomorrow. okay th dog has a small cast like bandage on his paw but seems to be walking just fine after we put a baggie on it and tape it up. I take him to vet tomorrow to remove bandaging from surgical removal of thorn while I was gone! he is on pain pills so fortunaltely laid up in his kennel or he would want to run more!! he was excited to see us and we doted over him and said "pooor Rudy!"....doing laundry from the beach and have sand all in my car!! but will worry about that tomorrow when bad weather comes. anice week in teh 70s' prdicted next week so gonna be hard to work!! ha. scooting to get the hot rollers out of my hair before I look like Shirley Temple!! m
Saturday morning group ride on the army base went super after a day "off" yesterday. 53 miles, 2:34, NP=172, TSS 160, IF .8. The usual 3 mile warm up, followed by 7 mile @ 100%, spin 4 minutes while slow group catches up, then 10 miles more of 100%. Today I did this way off the back of the speedsters, so I caught the wind for most of it, except for a few times when the wheel sucker behind me came around for 400 meters of quality time at the front. Then the remaining 30 miles as a 3-4 man hammerfest, after which we all agreed our legs were jelly. The others go in for lattes, while *I* am sentenced to another 30 minute transition run. I'm getting faster each week, same distance going from 30 >> 29:40 >> 29:06 today, final 20 minutes at a 7:05-7:20 pace, which is about HMP for me.
Nice work everyone. I've been MIA in the forums all week, but getting the EM updates - sounds like everyone is working hard. @Marianne - Nice story and pics on the vacation - you're a hoot! And nice job jumping back into the workouts! @Nemo & Becky - Looking good on the comeback trail. (30-30s are waiting for you Nemo - you'll rock 'em!) @Jim - You're an animal (and an overachiever - 2 hrs on the drainer??) @Al - We'll miss you in the JOS. Stop by and say Hi! Rough week here, with a huge load at work. Lot's of stress, that seemed to effect my workouts (or maybe, the VO2 work catching up with me.) Swam Monday. Tuesday: couldn't fit in a workout. Wednesday bike 3x(4x60/60) I made the intervals, but I felt like I was going to pass out by the end. Attributed it to the extra stress at work, and dropped the 85% work. Thursday VO2 runs 4 x 200, 3 x 1000 - same thing: 200's were fine, but the first 1000 had me dizzy. Stopped again. Decided to cut back for the rest of the week. Friday: taught spin (and work deliverable done = Yeah!) Saturday: long steady run - 1 hour, 8:30 pace - felt good. I'm going to do a modified bike set today - Vision Quest group Computrainer ride, so will fit in the intervals where I can in the set they give us. Expecting to be back in the groove. Then back to the plan next week, and see how it feels.
You guys are having great workouts ! I can't believe we are on week 13 next week of OS. Wow !!
I was itching to bike outside yesterday so I went out. It was kind of chilly..high of 46 so I dressed up for it. My plan was to push the entire way and try some intervals.
Entire workout (163 watts):
Duration: 1:37:45 (1:39:51)
Work: 945 kJ
TSS: 132.9 (intensity factor 0.908)
Norm Power: 170
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 28.831 mi
Min Max Avg
Power: 0 377 163 watts
Cadence: 29 188 86 rpm
Speed: 2.8 32.2 17.9 mph
Pace 1:52 21:27 3:21 min/mi
Hub Torque: 0 223 63 lb-in
Crank Torque: 0 766 172 lb-in
I did good. Stayed in zone 3 and got some intervals in. Good ride overall ..felt really strong to start. It helped that the wind was in my back but still good confidence builder. My plan is to ride my tuesday, thursday ride inside and saturday ride outside.
My run this am was 2x200 and 3x1000. Wow, these 1000 are hard but will get me ready for the next test which is coming up..! I peaked and sure enough week 14 we are testing. I will try to find a local 5k for it. It is the season so should be able too.
Comments
@ Bill- you beat me to it! New zones and more pain!
I slept in this morning. It was dreary and cold, my bed was warm, and on this rare occasion, DH was not on call and awake. No core, no pushups. Worked and slowly watched the weather turn gorgeous. Made up my mind to run after work, which I rarely EVER do. I was very psyched for the run. Went out in shorts and short sleeves. I hit intervals on the 4x200 and 1x1000, but I could not sustain the 2nd 1000. I chalk this up to "at least I got out there", but I hate running after work. I feel full and sluggish, even though I was sure to stop eating 3.5 hours before the run. Tomorrows bike intervals should be interesting...
My left calf has felt a little "funny" since yesterdays run so I think I might just make tomorrow a rest day. I have a massage scheduled in the evening and perhaps I should just rest it. It's so beautiful right now though, maybe I'll just go for a morning walk.
I did however have a great ride this afternoon. 3x8 nailing the intervals with my hubby in tow. He's getting used to the "I'm doing my intervals now" thing which is cool. We ride together for the warmup/cooldown parts. I may have to up my FTP soon- the 28day PMC chart seems to be indicating a move in the near future is needed. :-)
very funny postcard, okay it is that thick down at the tents... but not where I have parked myself, still a lot of people.
Today I ran.. on the beach,run shorts and ditched theshoes on the boardwalk... did 6 sprints along the hotel beach and then when I packed up kids to go the beach about 20' away, it was still cool so I ran back and forth along the waters edge to warm up! anyways a great run day as I really love to run barefooted in the sand! I love jumping over the waves, feeling the sand move beneath my feet, love the wind in my face and generally I could run "forever" except that I had to watch my kids so made short uis in the beach to head back.!! had a great 6 hours on the beach today!
met a grandmother and her grandaughter and mine played and we heard this one kid say to this girl, as a pickup "Hey I am looking for my exgirlfriend? do you know where she is?" and of course the girl just glared at him... and so he looked at us and said "some people are so mean!" and so we said, okay what did you say for a pickup? and he told us, and we just said "OH NO, no wonder!"
we told him, no girl wants to hear that you are interested in anybody else except for her... never talk about ex girlfriend! he said he was admittedly stupid! 
yep it really happened.
Grace and me, well it was cloudy to start off with and yep we match on purpose!!!
Seniors! friends of my son, 2nd from right. okay to them I am 'Mrs Park" and it was great to see them so I took a pic. Remember when you had the world in front of you? could eat anything? stay up all night and not suffer too bad!? played sports all year? most of them and more like them, crash at my house on the weekends and prevent me from getting good sleep Friday night for Sat bike rides, lol.. eat me out of house and home as I keep a downstairs fridge stocked for them and come over to my pool, pool table and computer after games and pre games and frankly I will miss them when they graduate!!
I might have been the only one out there reading up on new bikes!!! watching Joshua swim out in the ocean and ready if anything happened but I didn't want to get i ncold water!
only half of my family!!! the others are at home
great pics, Marianne... I'm jealous. But at least I have my post Eagleman vaca to look forward to. A friend is getting married the weekend after EM in Cabo. I had to thank her for scheduling her big day to work into my training/recovery schedule so perfectly as that's my week off before general prep and IM prep!
@Nemo - hope your calf is healing up and the massage helps.
I swam last night as a precaution. Gonna try to do the brick today and test out the ankle. It's holding my weight on one foot, so I'm optimistic. Oh, and the GOOD news, I swam 1750 last night - no kicking! Hand only felt off a few times and I noticed that it happened when I was tensing. When I relaxed a bit it was no problem at all. Woot. More 30/30s tonight...I think I'm gonna try to get back to my morning workout habit next week. Getting up at 5 won't be fun, but that's life...
Almost friday.
Scott, wow, I feel like a slug. You're rocketing right by my numbers. I started at 194 FTP, and am now around 220, with my VDOT unchanged forever, 49.6 seems SO close to 50, but I think I'll never get there in this life.
The best part is, the "good news/bad news" of a new FTP/VDOT is: you also gotta RACE to those numbers. A little bit more pressure when you're expected to go that fast (A 4 hour marathon in the KY heat?). Keep it up!
I've been absent from the forums for several days but I've still been hitting my workouts. Great posts from everyone (and pics, Marianne)! Looks like everyone keeps moving their fitness in the right direction. To keep my commitment with accountability, here's how my week has shaped up so far:
The Good: I'm excited to be back to running normally again. I'll be skipping around the OS run workouts for several weeks.
The Bad: I definitely need to find something to bring me out of the bike doldrums that I'm starting to near. My new tri bike will be delivered tomorrow so maybe that will help (new toys=fun!)? Some outdoor rides would probably also help(it's been a long winter in Chicago)!? Keeping with 30/30s or 60/60s for the next few VO2max sessions instead of the 2'/2' and 2.5'/2.5' intervals (especially when the legs are feeling crushed) is also in the plan - this is probably even more important now that I'm adding intensity into running again.
Jim- I gotta believe that all you really need is a little sunshine!!! You folks in the midwest really got hit hard this year. I'm sure when you get outside you'll find new joy in your bike again (oh yeah, and a new bike always helps!)
I was a little worried about my calf yesterday, but it did well on my 2x15' run today. Major sigh of relief!
@ Jim- yeah- I had to back off VO2 work. I am sticking with the run VO2 but cut down the bike to FTP work for now. I still feel the leg fatigue.
So after running yesterday evening, I kept my legs elevated as much as possible, foam rolled, stretched. I awoke feeling fine. I only had 2x8' @ FTP. The intervals still felt hard, but not impossible. This was the right move. Although I am dreading 2 x15' @FTP on Saturday.
Rest and push ups/ core work tomorrow.
it was fine for my bike intervals and then it got cold and then it rained, just as I unloaded me, kids and gear onto the beach!! it started spitting so I started running to warm up...!! and then it started pouring!
got soaked, and it stayed cool.. but here was yesterday...
"Wish you were Here" postcard video from the beach!!
Awesome pictures Marianne! I love being near the water - I hope the rest of the trip warms up - Enjoy!
Glad it looks like everyone is doing so well - keep up the great work! I may get to start a little bit of bike and run next week. Fingers crossed!
Nemo - glad the run went well yesterday! what a relief.
Marianne - have a safe trip home... hope Rudy is okay.
I did the brick yesterday - and am happy to report no problems with my ankle during or after! I planned to make up wednesday run today but it was crazy windy, rainy and cold this morning (not to mention I earned some SAUs, well, significant other AUs last night with the beau watching his Huskies play WV then a bit of the Xavier game afterwards). Since Sun is an off day in week 7 (to prep for the bike test Mon), I'll do the run that day since I'm not testing bike Monday. I'm nervous about the run test next Wed. My first test in Feb, post surgery, was miserable. I hope the improvement shows! I definitely feel better.
Anyway, happy rest day all!
Are most of you guys doing the VO2 starting to feel a lot of fatigue? Many of the Nov OS peeps found that returning to the FTP sets after the VO2 stuff really hard. Don't burry yourselves. If you need a rest day, take it!
Marianne- have a safe trip home!
Robin- keeping my fingers crossed for you!
Becky- don't worry about that run test. Your gonna rock it!
I'm enjoying a rest day and saving my energy to join the roadies tomorrow for a ride. The last time I rode with them I got several pats on the back for pulling my weight in the paceline. I'm working on earning my creds with these guys and it only makes me stronger in the end. Love it!
Well, here at the end of my next to last week of OS, I found out why it's not such a good idea to try and ramp up volume WHILE still doing multiple harder/shorter workouts. For the first time, I got on the trainer (yesterday), warmed up, and started my planned 3 x 12 min of 95-100% work ... and lacked any motivation to keep going past about 6 minutes. So I stood down, also bagging the 20 minute brick. In addition, I did not bike to work as planned today, opting instead for a weight workout in the AM. I feel better already! So tomorrow, will hit my planned Sat AM ride with my tri club feeling full of vinegar and ready to roll.
I managed to find my legs once again and hit a solid 2 hours on the trainer this morning:
Pulling back the reigns on the VO2max work earlier this week (from 2.5'/2.5' to 30"/30") as well as a complete rest day yesterday finally got rid of most of the cumulative fatigue that was festering in my legs for the past week. Wish I could have hit the 2 x 20' @ FTP a little better but I'll take it for a trainer ride that started at 4:30am on Saturday morning after what my MSU Spartans put me through last night!
Entire workout (228 watts):
Duration: 2:06:41
Work: 1734 kJ
TSS: 156.7 (intensity factor 0.862)
Norm Power: 258
VI: 1.13
Pw:HR: 5.32%
Pa:HR: 1.48%
Distance: 41.85 mi
Min Max Avg
Power: 0 431 228 watts
Heart Rate: 76 172 144 bpm
Cadence: 45 170 90 rpm
Speed: 2.2 24.1 19.8 mph
Hope everyone's having a great weekend! Be safe.
So talk about confusion. The plan as scheduled is 2x15', but I forgot I had moved myself out of the VO2 block and back to the earlier FTP work. When I got to the pain cave, all psyched to get through the 2x15', I saw my white board had 2x8' ( I update this on Sundays). I was actually a bit bummed as my legs felt great. But then I thought about the hole I was coming out of and decided to split the difference. I went for 2x12' which went fine. I threw in 40' @85% before the BRick. Great workout and I am not trashed.
The day is beautiful but COLD!! Hope all is going well for everyone else.
Just doing the plan. These Saturday rides are brutal!
Nice call, Al... no worries to bag it.
I did 2x15 (Z4), 3/3 (Z5), 2x15 (Z3)... the 1:15 trainer ride, without WU or CD was actually 1:25 (I noticed the timing difference last weekend, too... maybe they don't calc the recovery time) - so I was on the trainer 1:40... not 2 hours but... I didn't have time for the brick as I had a haircut at 11:30... such is life. Will do the Wed run tomorrow (3x1mi), bike Mon, and take Ts off to rest for my next run test.
There was a multisport expo in Bethesda today - picked up a visor for $9, a swimsuit for $25... woot. Hope the suit fits.
Chilly here, but sunny and the cherry blossoms are starting to bloom!
@Al - It's good that you noticed the fatigue and even better that you had with will power to pull the plug.
@Jim - I was not doing 2X20's at this point in the schedule but they can get a little long. Good job on getting two hours on the trainer.
@Michele - Splitting the differece seems like a good approach to getting some extra work in when you are feeling good.
@Nemo - 30/30's are fun you just have to get in the right frame of mind.
Gordon
made it home safely, 12 hours with 3 pitstops! two kids but they were well behaved in car. rode my bike today 40 and ran 2 so my legs are feeling the work as I drafted off of Heather and I don't even know our speed... didn't have time or the focus to actually look down! she can MOVE! vicious winds out there and chilly so in warmers and long sleeves again! fun part was stopping in at a bike demo on our way back and testing some new Trek road bikes! way cool to feel the difference and of course NEW! anyways a gorgeous day here in the 70's and I bummed and laid out by our pool for 2 hours!! after also washing the bugs off my car! drifted in and out of sleep since I only got 6.5 hours last night! felt perfect out there and way warmer than FLA!! lol... okay out to church so catch up with y'all later!! might be rain tomorrow. okay th dog has a small cast like bandage on his paw but seems to be walking just fine after we put a baggie on it and tape it up. I take him to vet tomorrow to remove bandaging from surgical removal of thorn while I was gone! he is on pain pills so fortunaltely laid up in his kennel or he would want to run more!! he was excited to see us and we doted over him and said "pooor Rudy!"....doing laundry from the beach and have sand all in my car!! but will worry about that tomorrow when bad weather comes. anice week in teh 70s' prdicted next week so gonna be hard to work!! ha.
scooting to get the hot rollers out of my hair before I look like Shirley Temple!! m
Saturday morning group ride on the army base went super after a day "off" yesterday. 53 miles, 2:34, NP=172, TSS 160, IF .8. The usual 3 mile warm up, followed by 7 mile @ 100%, spin 4 minutes while slow group catches up, then 10 miles more of 100%. Today I did this way off the back of the speedsters, so I caught the wind for most of it, except for a few times when the wheel sucker behind me came around for 400 meters of quality time at the front. Then the remaining 30 miles as a 3-4 man hammerfest, after which we all agreed our legs were jelly. The others go in for lattes, while *I* am sentenced to another 30 minute transition run. I'm getting faster each week, same distance going from 30 >> 29:40 >> 29:06 today, final 20 minutes at a 7:05-7:20 pace, which is about HMP for me.
@Marianne - Nice story and pics on the vacation - you're a hoot! And nice job jumping back into the workouts!
@Nemo & Becky - Looking good on the comeback trail. (30-30s are waiting for you Nemo - you'll rock 'em!)
@Jim - You're an animal (and an overachiever - 2 hrs on the drainer??)
@Al - We'll miss you in the JOS. Stop by and say Hi!
Rough week here, with a huge load at work. Lot's of stress, that seemed to effect my workouts (or maybe, the VO2 work catching up with me.) Swam Monday. Tuesday: couldn't fit in a workout. Wednesday bike 3x(4x60/60) I made the intervals, but I felt like I was going to pass out by the end. Attributed it to the extra stress at work, and dropped the 85% work. Thursday VO2 runs 4 x 200, 3 x 1000 - same thing: 200's were fine, but the first 1000 had me dizzy. Stopped again. Decided to cut back for the rest of the week. Friday: taught spin (and work deliverable done = Yeah!) Saturday: long steady run - 1 hour, 8:30 pace - felt good. I'm going to do a modified bike set today - Vision Quest group Computrainer ride, so will fit in the intervals where I can in the set they give us. Expecting to be back in the groove. Then back to the plan next week, and see how it feels.
You guys are having great workouts ! I can't believe we are on week 13 next week of OS. Wow !!
I was itching to bike outside yesterday so I went out. It was kind of chilly..high of 46 so I dressed up for it. My plan was to push the entire way and try some intervals.
Entire workout (163 watts):
Duration: 1:37:45 (1:39:51)
Work: 945 kJ
TSS: 132.9 (intensity factor 0.908)
Norm Power: 170
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 28.831 mi
Min Max Avg
Power: 0 377 163 watts
Cadence: 29 188 86 rpm
Speed: 2.8 32.2 17.9 mph
Pace 1:52 21:27 3:21 min/mi
Hub Torque: 0 223 63 lb-in
Crank Torque: 0 766 172 lb-in
I did good. Stayed in zone 3 and got some intervals in. Good ride overall ..felt really strong to start. It helped that the wind was in my back but still good confidence builder. My plan is to ride my tuesday, thursday ride inside and saturday ride outside.
My run this am was 2x200 and 3x1000. Wow, these 1000 are hard but will get me ready for the next test which is coming up..! I peaked and sure enough week 14 we are testing. I will try to find a local 5k for it. It is the season so should be able too.
Great work gang. You are all crushing it !
RUN data :
New Range #1: 200
Duration: 0:50
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 670 ft
Min Max Avg
Cadence: 43 90 78 rpm
Speed: 5:58 7:40 6:29 min/mi
New Range #2: 200
Duration: 0:56
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 725 ft
Min Max Avg
Cadence: 85 88 87 rpm
Speed: 6:02 7:22 6:45 min/mi
New Range #3: 1000
Duration: 4:58
Work: n/a
rTSS: 12.7 (1.215)
NGP: 7:24 (217.2 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.667 mi
Min Max Avg
Cadence: 41 88 82 rpm
Speed: 6:31 9:07 7:26 min/mi
New Range #4: 1000
Duration: 4:53
Work: n/a
rTSS: 11.8 (1.182)
NGP: 7:37 (211.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.637 mi
Min Max Avg
Cadence: 41 89 80 rpm
Speed: 6:29 8:52 7:36 min/mi
New Range #5: 1000
Duration: 4:31
Work: n/a
rTSS: 10.5 (1.157)
NGP: 7:47 (207.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.578 mi
Min Max Avg
Cadence: 82 88 83 rpm
Speed: 6:34 8:56 7:47 min/mi