Tuesday's workout is in the books. I'm an HR athlete for now (hoping for PT in Jan/Feb). 2x 12's are done plus an additional 20 minutes at Z3/4. i was able to get the hills done before the sun set and then finished up with a 10 minute easy run. I'm trying to bank as big of calorie deficit before Thursday's feast...looking forward to tomorrow's run.
Just completed today's bike, ging to move Thursdays to tomorrow. Hoping I don't lose too much over next 2 weeks on vacation, runs will be easy, but the bikes who knows
Holy BatPoop Batman.....Hard intervals Saturday, Cross Race on Sunday, Make up Sunday's run on Monday and 2x15' plus 10' at 85%....
Thought I would toss my cookies during this workout. Hit 101%, then 101% plus 86%!! Made for entire ride including rest intervals at IF of 91%. Yikes!! Gotta admit it feels good to go out and endure one of these workouts knowing that you are getting stronger! Just don't tell RnP!!
The intervals felt much harder today than the past couple of weeks but gutted out the 2X15's @ 101% for both, then no over acheiving for the Z3 @ 85%. Total bike was .90 IF and did 22 miles in 58 minutes. Nice easy 3 1/2 miles in 25 min. brick run with the 3X30 strides uphill. (these actually felt good).
Got the workout done and the intervals are getting a little eaiser.....been having problems with my pt. My fifth time on the phone today with Saris, they have been helpful and hopefully I can figure out the problem soon and get it fixed. Kind of bums me out that my new pt is not working correctly, makes these interval sessions frustrating. With that said, some good news.....my FTP is 122 (well not sure if that is quite accurate because the pt hasn't been working, but I will go with it for now) and today did 137 and 135 and 122 was my 85%....so, it would seem the FTP is going up!! Yeah!
Got the workout done and the intervals are getting a little eaiser.....been having problems with my pt. My fifth time on the phone today with Saris, they have been helpful and hopefully I can figure out the problem soon and get it fixed. Kind of bums me out that my new pt is not working correctly, makes these interval sessions frustrating. With that said, some good news.....my FTP is 122 (well not sure if that is quite accurate because the pt hasn't been working, but I will go with it for now) and today did 137 and 135 and 122 was my 85%....so, it would seem the FTP is going up!! Yeah!
Kathy, feel free to PM me if you have questions about dealing with Saris. I had an experience over the summer. I might be able to help you avoid some of the hassles I had to deal with. Overall, they were very good.
We had Coach P and R along with Trent, Chris, Joe R, John S, Big D, Eric S and Mancona all in the same room doing the 2 X15s together. Someone planned ahead and hooked them up directly to the West Coast electrical grid. About half way throught he first interval someone smelled smoke, smoke alarms began going off and near the end sparks were flying around the room with the fans going. Someone yelled, "Turn up the volume on the Sirius Boneyard station" and it was all over! The grid had to be shut down from overload. Bring on the 2 x 20s!
Some days you just have it....I was in the zone despite tired legs from a run at lunch and my T pace stuff from yesterday. Anyway, I sorta just earned a new FTP by definition
knocked out the 2 x 15' at 5 and 3 watts above FTP, respectively followed by 15' at IF .875. Legs are definitely starting to hurt more and my eyes need to be more focused on the PM. My legs are feeling huge these days and it's kind of weird...
knocked out the 2 x 15' at 5 and 3 watts above FTP, respectively followed by 15' at IF .875. Legs are definitely starting to hurt more and my eyes need to be more focused on the PM. My legs are feeling huge these days and it's kind of weird...
Nice to be done. Now that it is over, I know (or feel) I held back a little. Not sure why I did but felt I didn't want to feel whacked tonight once I started pedaling. Sorry Team for me being the weakest link in today's workout; Looks like everyone else is smashing it.
Another set of 2X15's this morning. Legs were not wanting to go after the same yesterday morning but once I got going they just held on in that knumb state. 1st 15 @ 100% then 2nd @ 99% followed by 10 minutes @ 84%. Glad to be done with it. Now we'll see if the legs have anything left for tomorrow's Galloping Gobbler 4 miler.
We are a sick bunch! Woke up this morning, saw the new posts in this thread and some posts by friends on my FB page, realized a bunch of us were going to suffer through back to back 2x's today (including Coach P who's crushing it for a 3rd consecutive day), and was motivated to just get down to the cave and get it done. Threw on the exact same ERG file as yesterday and knocked out 2x15' @ 103% followed by 16' @ 87%. End of the 2nd interval was rough until the legs started to go tingly at which point pain seemed to go away. Riding at 87% never was more welcome and felt as easy as it did after today's intervals.
Looking forward to checking in later and seeing what everyone else throws down today.
I totally wussed out. Slept too long to be able to do the 2x15's and still take my daughter to the bus stop. Then planned to do 1x20. Got in the bike and did 5 min easy, 10 kinda hard then bagged it and went looking for coffee. After I put her on the bus ran an easy 4 miles. Legs felt dead. Tomorrow is going to be interesting.
I am totally lagging behind y'all. I missed all my bike workouts last week due to life getting in the way. Then I tried my 2x15' last night, and had to call it a night after about 30mins - just NO power. I decided afterwards to adjust my "stationary trainer FTP" down to 280 (from 300) to see if I can handle that tonight. I'll let you know if I can...please cross your fingers!
Hopefully I'll get outside a lot this weekend while Dallas still has some decent weather.
Busted it again this morning, actually felt eeasier than yesterday ( must have been Thanksgiving motivation). 10' wu 2x15'/3' at 295/297...same as yesterday, at 2 bpm less on each interval. Sweet ! Ran 15' t run after at MP/HMP to loosen legs up...felt great. Wishing everyone a great Thanksgiving ! Back on line Sunday.
Got it done this morning after taking three days off due to a strained back. Felt great on the first interval and then when I sat up my back was quite sore. So, I dialed back the rest of the workout. I even went for an easy 20 minute run with no further complications. The back and hip feel OK several hours later which is great!
Last few days been crazy. A little oral surgery, and a fever spiking up to 103 keeping me from keeping schedule. Did yesterdays bike today. Didn't feel as good as usual so dialed it back slightly. Also running a 5K tomorrow so didn't push myself like I usually would.
Actually surprised that both sets came up with same result. 2x12' @ NP of 235 IF of 1.055. One of these days I will have enough time ot actually post all the data from WKO+ into these threads. Work sucks.
Did my first ever *real* roadie group ride this morning. Have always been intimidated by the Bakery Ride cuz there are pro's in the group along with Chris Lieto when he is in town. But after talking to a couple of local Cat racers they talked me into to giving it a try.
Showed up looking as little like a triathlete as possibly and also not like a "Fred." Only stand out was that all I own is a tri bike. But there were a couple of other in the group on tri bikes so no biggie. I sat in the back of the 40 or so person peloton. Just stayed steady, moved around a bit as others moved around up and back a few spots. Was fun. Met some cool folks.
HOWEVER, sitting in a pack my watts were very low. After an hour or so we got to the first regroup and I was sitting at only 197 watts, or an IF of .745. So I just rolled on through the regroup and kept going. Was fun riding with the group but needed to do some work and get home. Did the rest of the ride at SBP (Sometimes Be Pushing). Legs have been fatigued so I was happy and had a nice day on my bike.
After everyone put in a huge effort yesterday, I was really disappointed with myself for not keeping up. I felt good through the first interval, but really fell apart on the second. I was pushing as hard as I could, but only managed to hold 88%. hopefully tomorrow will go better.
in from doing tomorrow's bike today, think it was 2 x 12'... with Heather, James, David from EN and my husband and we picked a hilly course to do the 12' on. good to see each other before Thanksgiving and I rode beside D and DH while they did a brick run. windy day and sunny but cool. anyway I think I am still caught up on the workouts and might take the rest day tomorrow instead of Friday... will see. piriformis has flared up, aargh, so letting it quiet down!! ha. saw doc yesterday for it, and welL, just an annoying thing! so didn't run this morning and playing it by ear. oh yeah this was about the bike!! "in the books"..... m
Comments
Just completed today's bike, ging to move Thursdays to tomorrow. Hoping I don't lose too much over next 2 weeks on vacation, runs will be easy, but the bikes who knows
Power-Tap #1:
Duration: 12:02
Work: 168 kJ
TSS: 23 (intensity factor 1.071)
Norm Power: 232
VI: 1
Power-Tap #3:
Duration: 11:43
Work: 162 kJ
TSS: 22.3 (intensity factor 1.068)
Norm Power: 232
VI: 1
Entire workout (194 watts):
Duration: 1:01:56 (1:02:00)
Work: 720 kJ
TSS: 94.3 (intensity factor 0.956)
Norm Power: 207
VI: 1.07
Distance: 19.34 mi
MOMMY!!
Holy BatPoop Batman.....Hard intervals Saturday, Cross Race on Sunday, Make up Sunday's run on Monday and 2x15' plus 10' at 85%....
Thought I would toss my cookies during this workout. Hit 101%, then 101% plus 86%!! Made for entire ride including rest intervals at IF of 91%. Yikes!! Gotta admit it feels good to go out and endure one of these workouts knowing that you are getting stronger! Just don't tell RnP!!
The intervals felt much harder today than the past couple of weeks but gutted out the 2X15's @ 101% for both, then no over acheiving for the Z3 @ 85%. Total bike was .90 IF and did 22 miles in 58 minutes. Nice easy 3 1/2 miles in 25 min. brick run with the 3X30 strides uphill. (these actually felt good).
Great job everyone getting it done.
Kathy, feel free to PM me if you have questions about dealing with Saris. I had an experience over the summer. I might be able to help you avoid some of the hassles I had to deal with. Overall, they were very good.
Dave
... does Rich still ride bikes you have to pedal?
Some days you just have it....I was in the zone despite tired legs from a run at lunch and my T pace stuff from yesterday. Anyway, I sorta just earned a new FTP by definition
Entire workout (228 watts):
Duration: 1:01:35
Work: 844 kJ
TSS: 103.3 (intensity factor 1.003)
Norm Power: 238
VI: 1.04
Pw:HR: n/a
2 X 15' @ 1.06% and 1.13%
I'll probably need to test before week 8....
Nice to be done. Now that it is over, I know (or feel) I held back a little. Not sure why I did but felt I didn't want to feel whacked tonight once I started pedaling. Sorry Team for me being the weakest link in today's workout; Looks like everyone else is smashing it.
15min at .954
15min at .955
25 min at .837
Plus 20min T-Run at EP + 5sec
Scared to ride in the AM.
Another set of 2X15's this morning. Legs were not wanting to go after the same yesterday morning but once I got going they just held on in that knumb state. 1st 15 @ 100% then 2nd @ 99% followed by 10 minutes @ 84%. Glad to be done with it. Now we'll see if the legs have anything left for tomorrow's Galloping Gobbler 4 miler.
We are a sick bunch! Woke up this morning, saw the new posts in this thread and some posts by friends on my FB page, realized a bunch of us were going to suffer through back to back 2x's today (including Coach P who's crushing it for a 3rd consecutive day), and was motivated to just get down to the cave and get it done. Threw on the exact same ERG file as yesterday and knocked out 2x15' @ 103% followed by 16' @ 87%. End of the 2nd interval was rough until the legs started to go tingly at which point pain seemed to go away.
Riding at 87% never was more welcome and felt as easy as it did after today's intervals.
Looking forward to checking in later and seeing what everyone else throws down today.
1x12 @ 100%
1x12@ 95%
13 min at 86%
Glad to be done with back to back bike mornings!
both at 99%. could not for the life of me squeeze out those two measely watts!
50 min total + no z3 work. IF of .93 for the ride.
word. this am was some work! Got 'er done, not without some mental fortitude.
15' 101%
15' 100%
10' 86%
Looking forward to running tomorrow.
What was that that Coach Rich was saying in this week's video about not putting yourself in a hole...
Mike
Props to those who got it done!
I decided afterwards to adjust my "stationary trainer FTP" down to 280 (from 300) to see if I can handle that tonight. I'll let you know if I can...please cross your fingers!
Hopefully I'll get outside a lot this weekend while Dallas still has some decent weather.
10' wu
2x15'/3' at 295/297...same as yesterday, at 2 bpm less on each interval. Sweet !
Ran 15' t run after at MP/HMP to loosen legs up...felt great.
Wishing everyone a great Thanksgiving ! Back on line Sunday.
balance of hour at 250w ish, 270 wNP for hour.
Tomorrow no wuss.
mike
Got it done this morning after taking three days off due to a strained back. Felt great on the first interval and then when I sat up my back was quite sore. So, I dialed back the rest of the workout. I even went for an easy 20 minute run with no further complications. The back and hip feel OK several hours later which is great!
Power-Tap #1:
Duration: 14:59
Work: 206 kJ
TSS: 26.6 (intensity factor 1.031)
Norm Power: 229
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.643 mi
Min Max Avg
Power: 162 301 229 watts
Cadence: 79 119 86 rpm
Speed: 19.4 23.5 22.5 mph
Pace 2:33 3:06 2:40 min/mi
Crank Torque: 132 297 224 lb-in
Power-Tap #3:
Duration: 14:58
Work: 186 kJ
TSS: 21.6 (intensity factor 0.931)
Norm Power: 207
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.394 mi
Min Max Avg
Power: 0 305 207 watts
Cadence: 59 139 90 rpm
Speed: 15.1 22.7 21.6 mph
Pace 2:38 3:58 2:47 min/mi
Crank Torque: 0 314 195 lb-in
Power-Tap #5:
Duration: 10:00
Work: 120 kJ
TSS: 13.5 (intensity factor 0.9)
Norm Power: 200
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.505 mi
Min Max Avg
Power: 0 307 199 watts
Cadence: 32 134 88 rpm
Speed: 11.3 22.8 21.0 mph
Pace 2:38 5:18 2:52 min/mi
Crank Torque: 0 373 193 lb-in
Entire workout (169 watts):
Duration: 1:04:26 (1:07:30)
Work: 654 kJ
TSS: 80.7 (intensity factor 0.867)
Norm Power: 192
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.28 mi
Min Max Avg
Power: 0 330 169 watts
Cadence: 32 182 93 rpm
Speed: 2.2 29.1 20.0 mph
Pace 2:04 26:49 3:00 min/mi
Crank Torque: 0 455 159 lb-in
Actually surprised that both sets came up with same result. 2x12' @ NP of 235 IF of 1.055. One of these days I will have enough time ot actually post all the data from WKO+ into these threads. Work sucks.
Did my first ever *real* roadie group ride this morning. Have always been intimidated by the Bakery Ride cuz there are pro's in the group along with Chris Lieto when he is in town. But after talking to a couple of local Cat racers they talked me into to giving it a try.
Showed up looking as little like a triathlete as possibly and also not like a "Fred." Only stand out was that all I own is a tri bike. But there were a couple of other in the group on tri bikes so no biggie. I sat in the back of the 40 or so person peloton. Just stayed steady, moved around a bit as others moved around up and back a few spots. Was fun. Met some cool folks.
HOWEVER, sitting in a pack my watts were very low. After an hour or so we got to the first regroup and I was sitting at only 197 watts, or an IF of .745. So I just rolled on through the regroup and kept going. Was fun riding with the group but needed to do some work and get home. Did the rest of the ride at SBP (Sometimes Be Pushing). Legs have been fatigued so I was happy and had a nice day on my bike.
Duration: 2:42:20
Work: 1664 kJ
TSS: 191.8 (intensity factor 0.821)
Norm Power: 221
VI: 1.2
Pw:HR: n/a
Pa:HR: n/a
Distance: 49.109 mi
Min Max Avg
Power: 0 826 171 watts
Cadence: 30 206 102 rpm
Speed: 2.2 36.5 18.5 mph
Pace 1:39 26:49 3:15 min/mi
Crank Torque: 0 1321 146 lb-in
After everyone put in a huge effort yesterday, I was really disappointed with myself for not keeping up. I felt good through the first interval, but really fell apart on the second. I was pushing as hard as I could, but only managed to hold 88%. hopefully tomorrow will go better.
2x15'@100%:
Duration: 15:01
Work: 253 kJ
TSS: 25.1 (intensity factor 1.002)
Norm Power: 281
VI: 1
Distance: 5.52 mi
Min Max Avg
Power: 217 332 280 watts
Cadence: 70 102 76 rpm
Speed: 19.8 23.1 22.1 mph
4:02 Rest
Duration: 15:01
Work: 222 kJ
TSS: 19.5 (intensity factor 0.883)
Norm Power: 247
VI: 1
Distance: 5.231 mi
Min Max Avg
Power: 178 290 246 watts
Cadence: 59 111 71 rpm
Speed: 18.9 22.1 20.9 mph
Entire workout (224 watts):
Duration: 45:19
Work: 607 kJ
TSS: 58 (intensity factor 0.878)
Norm Power: 246
VI: 1.1
Distance: 14.869 mi
Min Max Avg
Power: 0 332 224 watts
Cadence: 44 111 72 rpm
Speed: 3.8 23.1 19.7 mph
CC
Ouch Again
good morning, got the ride in early, felt not as good as tuesday, but got it done
Power-Tap #1:
Duration: 10:03
Work: 139 kJ
TSS: 27.8 (intensity factor 1.288)
Norm Power: 232
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.596 mi
Min Max Avg
Power: 135 280 230 watts
Cadence: 67 92 85 rpm
Speed: 23.9 29.1 27.4 mph
Pace 2:04 2:31 2:11 min/mi
Hub Torque: 36 65 55 lb-in
Crank Torque: 158 273 229 lb-in
Power-Tap #3:
Duration: 10:03
Work: 136 kJ
TSS: 26.7 (intensity factor 1.262)
Norm Power: 227
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.437 mi
Min Max Avg
Power: 172 335 226 watts
Cadence: 76 98 88 rpm
Speed: 22.4 31.4 26.4 mph
Pace 1:54 2:41 2:16 min/mi
Hub Torque: 40 78 56 lb-in
Crank Torque: 165 332 217 lb-in
Power-Tap #5:
Duration: 32:07
Work: 312 kJ
TSS: 43.4 (intensity factor 0.901)
Norm Power: 162
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 11.889 mi
Min Max Avg
Power: 0 231 162 watts
Cadence: 32 95 80 rpm
Speed: 15.3 23.3 22.1 mph
Pace 2:34 3:55 2:43 min/mi
Hub Torque: 0 80 48 lb-in
Crank Torque: 0 575 171 lb-in
Entire workout (175 watts):
Duration: 1:06:06
Work: 694 kJ
TSS: 120.9 (intensity factor 1.048)
Norm Power: 189
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 25.427 mi
Min Max Avg
Power: 0 335 175 watts
Cadence: 32 109 81 rpm
Speed: 0 31.4 23.0 mph
Pace 1:54 0:00 2:36 min/mi
Hub Torque: 0 81 49 lb-in
Crank Torque: 0 575 182 lb-in