week 4-6/12-14 Thread
Are folks doing the tests this week? I did the FTP test this morning and jumped up from 229 in the March test to 249. Happy, happy. Here are the two files if you'd like to take a look.
Scott
Range 1:
Duration: 22:43
Work: 333 kJ
TSS: 39.6 (intensity factor 1.022)
Norm Power: 255
VI: 1.04
Pw:HR: -2.55%
Pa:HR: 0.4%
Distance: 8.495 mi
Min Max Avg
Power: 0 476 245 watts
Heart Rate: 128 162 154 bpm
Cadence: 39 141 82 rpm
Speed: 8.3 28.1 22.4 mph
Pace 2:08 7:16 2:41 min/mi
Hub Torque: 0 212 73 lb-in
Crank Torque: 0 614 253 lb-in
Range 2:
Duration: 21:01
Work: 302 kJ
TSS: 33.3 (intensity factor 0.975)
Norm Power: 243
VI: 1.01
Pw:HR: 4.29%
Pa:HR: 1.38%
Distance: 7.903 mi
Min Max Avg
Power: 0 415 240 watts
Heart Rate: 120 157 152 bpm
Cadence: 52 131 79 rpm
Speed: 13.7 27.8 22.5 mph
Pace 2:09 4:23 2:40 min/mi
Hub Torque: 0 185 71 lb-in
Crank Torque: 0 557 257 lb-in
Comments
Cool Scott!! What a great feeling! How great you can change your tagline!
I did my 5K run test yesterday and got the same Vdot for the 3rd time!! Previously my Vdots were based on a 10k race and a half marathon race (in Feb and March). This was my first standalone 5k used as a test - so I remain a very solid 41! It was hot and humid though, so that count as a better performance?!
Aimee - you are consistently solid at 41. On a good day you'll take me in a 10K or half marathon, I'm sure!
Dan - glad life is normalizing. Huge volume this week for you. Wow, nice job.
5K test in the morning then new student/parent orientation for my entering college freshman!
Scott I'm convinced we just need to race each other - instant Vdot increase
Swim test this morning. 16:28 for 1000 yds. 1:39/100yd. T-pace. An improvement from the last test but now I have to work harder in the pool! Bummer.
Getting out of work early today and sneaking in an ride and then a swim in Walden Pond! Hard to measure my T-Pace in there, but beautiful
Dan - nice mileage for sure, looking forward to a nice long weekend of riding myself
I'm hoping to utilize the time also to study up on power and hopefully do my first FTP test in the next week. Better late than never
P.S. Barbara S.- where are you, how are you?
With Eagleman race taper and then recovery my FTP dropped from 268 to 254. Doh! Not worried about it, though. Pretty normal for me to drop off the cliff like that. Should rebound through July. Big weekend of training for me. 75 miles yesterday and about to do 100 miles with friends this morning. Hopefully I'll have enough gas for more volume Sunday & Monday, then back on plan after a cpuple days of recovery.
Dan, Excellent mileage. I am jealous! I haven't told my wife yet that I am supposed to do two rides on July 4th. Maybe I'll move one to Monday since I am off work.
Yasko, you feel stronger and the power meter confirms it, so assume it is right!
Aimee, awesome time to sneak away from work for an outdoor swim. My local pool closes for repairs July 18th so I'll have to drive further beginning then.
I had not heard about Barb's back procedure. Who can fill us in?
Be safe out there today!
Scott
Hey there - I'm on the Intermediate plan - I saw there are two bikes for tomorrow/Sunday, both same pacing one 120', one 180' - is this a double workout, choice workout, or a typo - I could ask the coaches but I thought I'd check with you folks first
"WU: 20-30' @ 65-70%/z1-2/Easy
MS: Spend as much time @ 80-85%/z3 as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work! Practice riding Steady: no power surges, stay in the aerobars, etc.
WD: 10' Easy spin."
@Scott, I looked some of Barb's message and her procedure is on 7/8. Hope she is doing okay. I will send her a private message and see how she is doing.
Thanks so much Yasko - I was hoping that was the case!
Heading out now, getting a late start today!!
How's Mark doing? Are you out there Mr. Stovall? Everyone have a fantastic, safe, HAPPY 4th of July!!! And thank you so much for your concern! You guys are awesome!
Entire workout (204 watts):
Duration: 3:47:51 (4:01:39)
Work: 2789 kJ
TSS: 278.7 (intensity factor 0.857)
Norm Power: 223
VI: 1.09
Pw:HR: 8.7%
Pa:HR: -4.26%
Distance: 72.171 mi
Min Max Avg
Power: 0 574 204 watts
Heart Rate: 118 162 150 bpm
Cadence: 30 231 86 rpm
Speed: 2.2 39.5 19.2 mph
Pace 1:31 26:49 3:08 m
Dan, Awesome numbers and file.
Barb, so great to hear you are well!
Yaso, thanks for cathcing the typo on our training plan. As you saw from my post I was ready to go out in the early morning for 2 hours and in the late afternoon for 3. Now my 4th will be more enjoyable!
Stay safe out there!
Barbara, glad you are doing okay.
I did the CompuTrainer real video bike course (second half) in lieu of 4hrs outside bike ride today as the roads here were a bit wet this morning. Someone videotaped this during the race (I believe '08 race), and I was a bit disturbed by so many cars driving by on the course on the race day. Especially HWY 42, really scary, wonder if the race office is doing anything differently this year... 2 of my IMs I have done in the past, the roads were totally closed off, so this one will be a different experience... Really need to pay attention, I guess.
101 miles yesterday race rehearsal style + 3.5 mile run. Rode at .68 IF and wanted to keep my VI as low as possible on a hilly course. It's difficult to do that when riding with non-power meter / non-EN friends! Ended up with VI = 1.08. Still have some work to do. Dehydration headache this morning. Getting rid of that before another ride. Need to conserve energy so I can take the family to Hershey Park this evening.
Barb, glad to hear you're doing well.
Did 4.5 hr at 68% 191w bike.....really concentrating on drinking enough, for me it was 48oz/hr to keep my weight stable (it worked)....I felt really good on a 2.2 mile run after that....
Will do my 1st RR this week do to a scheduling issure next week! Time to Rock n Roll!
Finished my big week. 367 miles on the bike at an average 0.71 IF. I rode courses with more ascent than IM Lou. Now I'm shelled. Off completely today except for a lunchtime walk. Had to take a quick nap to make it through the day! Recovery swim, some core work, and a massage tomorrow. Should be ready to get back on plan by Thursday.
Nice and hot here. My powermeter read 102F yesterday. Should be good training for the big day!
Expect Heat and Humidity.....anything less is a bonus. I am planning on doing a majority of my training in the heat!
Barbara, glad to hear the procedure went well. Hope you have less pain as days go by. Finally, we are experiencing summer days in WA, 94 degree, yay! I was looking forward to the 2hr run in heat, but am stuck now at the airport as my daughter's plan is delayed by 5.5 hrs, grrrrr, maybe bike tonight instead
We will be a powerful team in the 'Ville. Yasko, your flexibility is inspiring. Dan and Mike, you guys are cranking it. Barb -- yeah for you -- both the procedure and your 16.4 mph! Two hour run this morning beginning at 5:39am! It was beautiful out and I felt good. Of work tomorrow so will work up a mini Big week for Fri, Sat, Sun. Thunderstorms possible but behind them some cooler air!