absolutely loving the results on the bike - did yesterdays 2 x 15 at 104% and 102% and really wasnt hurting much at all - just a few short weeks ago the 8 min intervals would have me gasping for air, as much as I hate those 2 x 20 FTT's I'm really looking forward to seeing those #'s start to climb.
Great job everyone, looking forward to getting outside this afternoon for the 2 x 1.5 mi intervals. Great way to end the weekend.
Been busy with Thanksgiving and family in town since Wednesday. Not much training.
Had some free time very late last night and played around with this avatar program that is going viral on Facebook. I am not that creative, but thought I would share. Poked a bit of fun at the coaches and gave some shout outs to a few of you. Hope you like.
Been busy with Thanksgiving and family in town since Wednesday. Not much training.
Had some free time very late last night and played around with this avatar program that is going viral on Facebook. I am not that creative, but thought I would share. Poked a bit of fun at the coaches and gave some shout outs to a few of you. Hope you like.
@Shaughn - You are definitely getting some good gains there. I am definitely getting interested in what the week 8 test will bring and that's still a few weeks of training away.
@John - That was a good boost for my mojo which was getting a little low.
Here is Saturday's ride I seem to be late with posting this week.
2X10 FTP 186(1.04); 190 (1.05_
2X15' 153(0.85) 155(0.86)
The 15's were mentally tough and the legs felt tired but I got it done.
Posted By Gordon Cherwoniak on 29 Nov 2009 05:38 PM
@Shaughn - You are definitely getting some good gains there. I am definitely getting interested in what the week 8 test will bring and that's still a few weeks of training away.
@John - That was a good boost for my mojo which was getting a little low.
Here is Saturday's ride I seem to be late with posting this week.
2X10 FTP 186(1.04); 190 (1.05_
2X15' 153(0.85) 155(0.86)
The 15's were mentally tough and the legs felt tired but I got it done.
Entire workout (137 watts):
Duration: 1:11:37
Work: 587 kJ
TSS: 89.6 (intensity factor 0.866)
Norm Power: 156
VI: 1.14
Pw:HR: 19.88%
Pa:HR: 14.18%
Distance: 18.805 mi
Yes you did "get it done." Keep repeating performances like these on a consistent basis and we will all be playing catch up with you in the future!
Great work everyone! And thanks for posting that video. Got a kick out of watching it.
Today I did what was supposed to be Saturday's ride. It was..... um fun? 2x15' @ 104% and 2x15' @ 87%. After Tuesday, Wednesday and yesterday knocking out 2x15's at 103%, today's ride was rough. With about 6 minutes left in the 2nd 15' the legs started begging for relief. Computrainer in ERG so no relief to be had and there was no way I was coming to this thread posting anything less than getting the workout done. Not sure the following 2x15's @ 87% were much easier. They were just enough to leave the legs completely gassed. Looking forward to tomorrow's day off before ripping the legs off again Tuesday.
Once again left thinking how much harder this is going to get when I'm able to start running again. You folks hammering these bike intervals at >100% and then backing it up with the runs and subsequent days run intervals are just tough. This week I plan to start aquajogging so I suspect the rides later in week will be that much harder.
Well, this week was not exactly what the plan envisioned. I did much less work this week than originally planned since I 1) Travelled to Toronto for work and making the priority to spend my spare time visiting with my nephews (age 8,6,3) 2) Got my IM tatoo and the artist said I shouldn't do any intensive exercise for 2-3 days.
So, got back from my trip Saturday night. That makes Sunday the main workout day.
Workout 1: 15km run in the AM, including the 1 mile intervals
Workout 2: 1'35" bike in the PM (outdoor ride @ end of November is very rare in Ottawa, so took it!). Data is Interval #1: 12" @ 265 watts (IF 1.104) Interval #2: 12'" @ 247 watts (IF 1.031 - definitely fading) Interval #3: 15'" @ 221 watts (IF .919)
Overall: TSS 126 (IF .896) A bit disappointed because last week was a better ride, but all in all a good amount of work.
I never like fitting in my weekend bike on the trainer Sunday night, but sometimes that's how it goes. Got 'er done at 15' @ 104%, 15' @ 105%, and 2 x 15' @ 86%. Brick off the bike felt tough, very stiff-legged running, but I was able to smile my way through it, repeating to myself "don't think, just do".
Glad the week is over. Looking forward to a light day tomorrow!
Wow! It's amazing how much work gets done around here. I've been offline since early Friday am and I'm just catching up with everyone's workouts.
I did my ride yesterday when I got back from NY. Another outside ride. What a treat. I'll have tears running down my face as I mount the trainer on Tues.
Anyway, I did another modified 1x20', 1x10' as my first interval takes me up a nice 4' climb. A fun way to finish it off.
338w, 328w for the intervals.
2x15' at 85% was good, first one a bit off, second a bit above.
Brick run was good and I hit the MP/HMP, but my legs are crying uncle.
Comments
absolutely loving the results on the bike - did yesterdays 2 x 15 at 104% and 102% and really wasnt hurting much at all - just a few short weeks ago the 8 min intervals would have me gasping for air, as much as I hate those 2 x 20 FTT's I'm really looking forward to seeing those #'s start to climb.
Great job everyone, looking forward to getting outside this afternoon for the 2 x 1.5 mi intervals. Great way to end the weekend.
Hi All:
Been busy with Thanksgiving and family in town since Wednesday. Not much training.
Had some free time very late last night and played around with this avatar program that is going viral on Facebook. I am not that creative, but thought I would share. Poked a bit of fun at the coaches and gave some shout outs to a few of you. Hope you like.
Later
If you can't see the video, use this link: www.youtube.com/watch
http://www.youtube.com/v/FZvHFnNNUj...2=0x54abd6" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344">
So John, it IS true that Dave Halligan is riding upside down on his trainer to more quickly flush out the lactic acid! I KNEW IT!!
THAT!!! Was fookin' awesome
. thanks John!
Nice, John! Way to add to the team mojo!
John, Way too cool. Even my wife thought that was a good one and she's not too happy these days with EN taking too much of my time away.
Jay
nicely done, John! damn funny.
Mr. Stark, you are a very sick man... and we all love it.
@Shaughn - You are definitely getting some good gains there. I am definitely getting interested in what the week 8 test will bring and that's still a few weeks of training away.
@John - That was a good boost for my mojo which was getting a little low.
Here is Saturday's ride I seem to be late with posting this week.
2X10 FTP 186(1.04); 190 (1.05_
2X15' 153(0.85) 155(0.86)
The 15's were mentally tough and the legs felt tired but I got it done.
Yes you did "get it done." Keep repeating performances like these on a consistent basis and we will all be playing catch up with you in the future!
Today I did what was supposed to be Saturday's ride. It was..... um fun? 2x15' @ 104% and 2x15' @ 87%. After Tuesday, Wednesday and yesterday knocking out 2x15's at 103%, today's ride was rough. With about 6 minutes left in the 2nd 15' the legs started begging for relief. Computrainer in ERG so no relief to be had and there was no way I was coming to this thread posting anything less than getting the workout done. Not sure the following 2x15's @ 87% were much easier. They were just enough to leave the legs completely gassed. Looking forward to tomorrow's day off before ripping the legs off again Tuesday.
Once again left thinking how much harder this is going to get when I'm able to start running again. You folks hammering these bike intervals at >100% and then backing it up with the runs and subsequent days run intervals are just tough. This week I plan to start aquajogging so I suspect the rides later in week will be that much harder.
1) Travelled to Toronto for work and making the priority to spend my spare time visiting with my nephews (age 8,6,3)
2) Got my IM tatoo and the artist said I shouldn't do any intensive exercise for 2-3 days.
So, got back from my trip Saturday night. That makes Sunday the main workout day.
Workout 1: 15km run in the AM, including the 1 mile intervals
Workout 2: 1'35" bike in the PM (outdoor ride @ end of November is very rare in Ottawa, so took it!).
Data is
Interval #1: 12" @ 265 watts (IF 1.104)
Interval #2: 12'" @ 247 watts (IF 1.031 - definitely fading)
Interval #3: 15'" @ 221 watts (IF .919)
Overall: TSS 126 (IF .896)
A bit disappointed because last week was a better ride, but all in all a good amount of work.
I never like fitting in my weekend bike on the trainer Sunday night, but sometimes that's how it goes. Got 'er done at 15' @ 104%, 15' @ 105%, and 2 x 15' @ 86%. Brick off the bike felt tough, very stiff-legged running, but I was able to smile my way through it, repeating to myself "don't think, just do".
Glad the week is over. Looking forward to a light day tomorrow!
Mike
Wow! It's amazing how much work gets done around here. I've been offline since early Friday am and I'm just catching up with everyone's workouts.
I did my ride yesterday when I got back from NY. Another outside ride. What a treat. I'll have tears running down my face as I mount the trainer on Tues.
Anyway, I did another modified 1x20', 1x10' as my first interval takes me up a nice 4' climb. A fun way to finish it off.
338w, 328w for the intervals.
2x15' at 85% was good, first one a bit off, second a bit above.
Brick run was good and I hit the MP/HMP, but my legs are crying uncle.
Dave