Week 5 Bike Numbers
It was hard this morning, felt like I could not do it but just did it anyway. The 15's were 303 and 297, managed to hold on to .86 for the last 12 and then went for an even 15.
Entire workout (235 watts):
Duration: 1:01:24 (1:02:20)
Work: 865 kJ
TSS: 83.8 (intensity factor 0.905)
Norm Power: 270
VI: 1.15
Pw:HR: -0.69%
Pa:HR: 1.99%
Distance: 19.207 mi
Min Max Avg
Power: 0 393 235 watts
Heart Rate: 71 182 154 bpm
Cadence: 30 115 83 rpm
Speed: 2.2 24.1 19.3 mph
Pace 2:29 26:49 3:06 min/mi
Run was COLD! 21 degrees today, about 25 degrees colder than yesterday...brrrrrr
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Comments
Power-Tap #1:
Duration: 15:03
Work: 237 kJ
TSS: 27.7 (intensity factor 1.05)
Norm Power: 263
VI: 1
Pw:HR: 2.83%
Pa:HR: 2.26%
Distance: 5.708 mi
Min Max Avg
Power: 133 305 263 watts
Heart Rate: 121 160 153 bpm
Cadence: 80 95 92 rpm
Speed: 19.9 24.2 22.8 mph
Pace 2:29 3:01 2:38 min/mi
Hub Torque: 39 94 76 lb-in
Crank Torque: 127 303 242 lb-in
Power-Tap #4:
Duration: 15:11
Work: 245 kJ
TSS: 29.3 (intensity factor 1.075)
Norm Power: 269
VI: 1
Pw:HR: 1.62%
Pa:HR: 1.46%
Distance: 5.911 mi
Min Max Avg
Power: 231 316 269 watts
Heart Rate: 129 164 158 bpm
Cadence: 88 98 94 rpm
Speed: 21.5 25.2 23.4 mph
Pace 2:23 2:47 2:34 min/mi
Hub Torque: 67 88 76 lb-in
Crank Torque: 208 285 242 lb-in
Entire workout (231 watts):
Duration: 1:00:30 (1:02:44)
Work: 835 kJ
TSS: 94.7 (intensity factor 0.971)
Norm Power: 243
VI: 1.05
Pw:HR: 2.71%
Pa:HR: 1.92%
Distance: 20.514 mi
Min Max Avg
Power: 0 616 231 watts
Heart Rate: 84 164 147 bpm
Cadence: 30 133 88 rpm
Speed: 0 39.6 20.4 mph
Pace 1:31 0:00 2:56 min/mi
Hub Torque: 0 131 74 lb-in
Crank Torque: 0 481 220 lb-in
Felt the same way Chris, got it done and looking foward to the run tomorrow
Power-Tap #1:
Duration: 12:05
Work: 167 kJ
TSS: 33.5 (intensity factor 1.29)
Norm Power: 232
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.387 mi
Min Max Avg
Power: 0 417 230 watts
Cadence: 82 96 89 rpm
Speed: 21.4 30.8 26.7 mph
Pace 1:57 2:48 2:15 min/mi
Hub Torque: 0 111 57 lb-in
Crank Torque: 0 387 217 lb-in
Power-Tap #3:
Duration: 12:04
Work: 164 kJ
TSS: 32.2 (intensity factor 1.265)
Norm Power: 228
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.249 mi
Min Max Avg
Power: 167 332 226 watts
Cadence: 78 98 86 rpm
Speed: 23.4 30.6 26.0 mph
Pace 1:58 2:34 2:18 min/mi
Hub Torque: 42 77 57 lb-in
Crank Torque: 169 302 221 lb-in
Power-Tap #4:
Duration: 32:09
Work: 320 kJ
TSS: 46.2 (intensity factor 0.929)
Norm Power: 167
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 11.976 mi
Min Max Avg
Power: 0 236 166 watts
Cadence: 30 106 80 rpm
Speed: 14.5 27.7 22.3 mph
Pace 2:10 4:09 2:41 min/mi
Hub Torque: 0 85 49 lb-in
Crank Torque: 0 597 173 lb-in
Entire workout (185 watts):
Duration: 1:06:06
Work: 733 kJ
TSS: 131.1 (intensity factor 1.091)
Norm Power: 196
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 25.8 mi
Min Max Avg
Power: 0 417 185 watts
Cadence: 30 106 83 rpm
Speed: 0 30.8 23.4 mph
Pace 1:57 0:00 2:34 min/mi
Hub Torque: 0 111 51 lb-in
Crank Torque: 0 597 187 lb-in
Think I need chocolate!
1X12 99%
1X12 99%
and about 13 min at 84%.
The 20 min run felt great but was colder than is has ben here but still only in the 40s.
First interval felt OK. Second interval was difficult. It wasn't until I stopped thinking so damn much that I could hold the number. Got it done as 101%, 101%, and 10' at 86%.
Run was actually pretty good. Tmill, focused on form (which took 8-9 minutes to come around after the bike). 30 min went by pretty quickly.
Mike
Last week I was struggling to hit 100%, but missed the saturday ride and hit today's ride on +3 bike tsb. tasty numbers indeed.
2x15 at 211 (105%) + 213 (106%).
Entire workout (189 watts):
Duration: 50:32
Work: 572 kJ
TSS: 83.4 (intensity factor 0.995)
Norm Power: 199
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.617 mi
Min Max Avg
Power: 0 332 189 watts
Cadence: 31 100 75 rpm
Speed: 3.5 20.5 16.2 mph
Pace 2:56 17:15 3:42 min/mi
Crank Torque: 0 376 211 lb-in
50 mins at .99???
I think that you are due for a serious bump
Heavy leg syndrome seems to be kicking in. Cadence dropping is the big indicator. I too did not think I'd hold the watts but did. Wasn't pretty. Took a lot of mental game playing and taking non negotiable positions with the head.
318 and 317w
hung on for 85%er @ 255
Leigh, you're killin it. Good luck in Dallas!
Fergus- With everyone around you killing it, just want to say these days come and then they pass. Your legs will be back soon. I agree with the chocolate...that might be the answer. I think i'll try that too before my bike ride next!!!
And to the rest of you peeps....WOW!!! I think I saw some 1.2 #'s. ????? Incredible. And Leigh....my dear you are smoking it. And with the running too...I love it my friend!!!
Carrie
I'm working on hitting these intervals with Rich's measure of hard instead of mine. Challenge of the season!
304 (0.984) 15 minutes
305 ((0.986) 21 minutes
Monday ride
2 x 15
293 (0.949) / 292 (0.946)
Monday was solo, Saturday was a group ride with someone on my wheel ready to go around the second my watts dropped. True motivation!
tom
2 x 12' today
238 @ 1.068 IF
231 @ 1.035 IF
15'
193 @ .865 IF
The second 12' really hurt.
thanks all! felt good today. was really feeling the 1/2 mary run work last week and was dying to hold 195 watts. made some changes to the amt of z3 work I was doing and voila. able to recover some.
hang in there everyone. feeling good things on the way come week 8. as always! love the motivation this group provides.
Hey Fergus,
Thanks for posting because it makes me feel much better for not hitting mine this morning. I started off the first interval and felt pretty good. 6.5 minutes in I lost it mentally. I rested for a minute and finished the 15. Got 5 minutes into the 2nd and stopped. I just didn't have it today. More mental than physical. Looked at my file and I was hitting 1.05 or 237 watts average. I'm going to try again tomorrow.
P.g.
In the end, got it done, HR was in line for wattage, so I suppose the legs were able to do what the mind didn't want to.
The numbers....2x15/4 at 296/297wNP on trainer, balance at 85%, which felt hard for the first time. OA, 90% for the hour. LRP run after felt very ez, probably cause I was so happy to get off the bike. Uphill strides even felt good !
The beauty of the system is that it hurts, but not for long.
Got outside this afternoon and actually had to break out the winter jacket and booties. It was a brisk 38 degrees. It was nice to be outside and not on the drainer. First time in two weeks that I have felt 100%.
2x15'@FT:
Duration: 15:02
Work: 253 kJ
TSS: 25.5 (intensity factor 1.009)
Norm Power: 282
VI: 1.01
Distance: 4.765 mi
Min Max Avg
Power: 82 397 280 watts
Cadence: 63 138 88 rpm
Speed: 8.9 36.2 19.0 mph
4:01 Rest
Duration: 15:05
Work: 237 kJ
TSS: 23.8 (intensity factor 0.974)
Norm Power: 273
VI: 1.04
Distance: 4.797 mi
Min Max Avg
Power: 0 449 262 watts
Cadence: 40 124 84 rpm
Speed: 6.1 35 19.1 mph
80%:
Duration: 11:57 (11:57)
Work: 149 kJ
TSS: 12.5 (intensity factor 0.802)
Norm Power: 224
VI: 1.06
Distance: 3.534 mi
Min Max Avg
Power: 0 488 212 watts
Cadence: 30 183 87 rpm
Speed: 2.4 30.6 18.1 mph
Entire workout (241 watts):
Duration: 58:09 (58:09)
Work: 836 kJ
TSS: 80.5 (intensity factor 0.913)
Norm Power: 256
VI: 1.06
Distance: 17.831 mi
Min Max Avg
Power: 0 488 241 watts
Cadence: 30 183 85 rpm
Speed: 2.4 36.2 18.5 mph
Chris, not sure you and a few others in this group are actually human. Saw your run in the 21 degree temps and decided I did not have an excuse to go outside and run.
2 x 12 for me.
Indoor FTP 170
#1 171
#2 170
I was fine this morning. Legs peppy, and mentally in the mood. Felt a little frayed around the edges yesterday, so I backed off from my EZ swim day and gave the bod a total rest. Seemed to help. I do the short swimming 1-2x/week because it's my "mental health" activitiy. Can't imagine it impacts me much (if at all), but I do l drop it at times when I get "that feeling" during the OS.
Did the run in the afternoon, so added a little time. That felt decent too. Good day.
I am actually very human but trying my best to be more MANCONA-like during the OS this year. Or is the proper term MANCONAish?
FWIW I prefer 22 degrees and dry [or even snowing] to mid 40's and raining, that is just miserable. Forecast for morning run intervals, 32 and clear with a 100% chance of PAIN!
Looks like everyone is getting stronger!
Gotta thank everyone for posting their awesome rides today, getting me motivated to get mine done tonight, and giving me something to focus on when I started to crack in the 2nd interval.
Woke this morning and there was no way I was riding. Legs felt dead so slept in figuring I'd ride tonight. Got home from work, had dinner, checked in on this thread, saw the great rides folks had been putting in and decided to head down to the trainer and just get it done. Figured it could get ugly trying to hammer these intervals <1h after eating dinner. Put a pail next the bike just in case. Fortunately didn't need it but was pretty darm close. Got through the warm up and legs were not in a happy place. Kept thinking about how many of you suffered through today and decided to just keep pushing till I either got it done or cracked (since the Computrainer in ERG mode wasn't going to let up on me). Managed to get 2x15' (4') done @ 105% and then finished out 12' @ 89%. The last 2' of the 2nd 15' was about as ugly as it's been in a long time. Had to get out of the saddle a couple of times to keep the pedals turning over. Hit the 15' mark doing all I could to turn the pedals over when the resistance let up just as my legs quit on me. Not sure I could've pushed much harder today. Manged to recover enough over the next 4' to then get the 12' @ 89% done. IF = 0.94. No run for me d/t injury. <br />
Looking back I've realized that today was the 5th day of doing 2x15' at >100% in the last 8 days. Other upside is I'm now pushing watts that I had achieved at the end of last year's O/S. Can only go onward and upward from here.
P
Yea Baby!! Why does it hurt so good...??
2x15' at 104% and 103% plus 10' at 89% for 60 minutes (including rest) at 92.8%. Think a bump may be coming!!
Brick run after was relief!! Gotta tell you though, these brick workouts are like doubling up on laundry. No way I can head out to run getting off the trainer. Only way I could be wetter would be to jump in shower. As my wife says..."that is so NOT sexy"!
Entire workout (188 watts):
Duration: 1:00:41
Work: 685 kJ
TSS: 87.2 (intensity factor 0.928)
Norm Power: 201
VI: 1.07
My dear friends how you all motivate me! I came home and was spiraling into the cushions and pillows of the sofa when I thought of all of you crushing it today and put my leaden butt on the trainer. I never seem to be as tired as I think I am. Bring out the STICK!
2 x 12 = 104.4%, 105.9%
1 x 13 = 86.9%
1 hour at IF=0.898