OS Week 3
Suprised to log in on WED to find no posts....Where has the MOJO gone?
I changed things up this week to make work and the kids happy. Changed tuesday and Wed and will have to get up god awful early in the AM. On tuesday ran over 6 and hit my paces in my new GREEN Newtons....and today I broke in my new trainer got in my intervals but the Joule failed to record...I think my memory was full oh well.....
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Don't know why, but I forgot that I love to run in the rain. Procrastinated on my workout until this afternoon. Walked out the door looking at a gray sky and raindrops, and didn't really want to go running. Hit the door, did my customary 10min WU, and had trouble keeping my pace slow enough to consider it my warmup. Felt fast and light from the first step. Wound up doing 1x1/2 mile at 6:13 pace, and 2 x 1 mile at 6:09 and 6:04 (Z4 is 6:44). Even added on an extra 15 minutes at 7:00 pace. Perfect running day for me.
Maybe its just motivating to realize I'm willing to put in work while most people hide indoors. Makes me want to work harder! That goal Vdot is looking more and more in reach.
I'm going to start posting here. I was unaware of the difference between being inthe group and posting there (which ends up on the dashboard) versus posting here in the forum threads. Looking forward to pushing hard tonight on the bike, posting the results, and ratchetting up the MOJO.
OK ... so followin the protocol now instead of using the dashboard
Having a great week and loving these workouts so far. Though, I have to say that 3x10 on Thursday is a lot harder than 3x10 on Tuesday. I guess those other workouts do add up
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Today is thursday.... epic weekends (raced back to back mt bike) normally hit me on Thursday and so it was!!! so the bike, of 2 x 10' did not happen and instead I found myself by a field of pink, white and hot pink cosmos plucking their seed while my bike was parked by a sign!! slacking I know. beautiful day here, warm, sunny so I am about to go outside for some gardening! one sick son at home so nice to be home.
talk at ya later!! hot tea so maybe I get some oomph!! m
I am feeling pretty good and getting through all of the workouts. I did start to get a little pain in the side of my foot from running. Keeping an eye on it so that it won't become an "injury".
Got my 2 10 minute intervals done in the zone but skipped the zone 3 time to get to my son's flag football practice and then to run him to scouts. My legs will be looking forward to the day off on Friday.
Glad to see more activity on the board. I have to admit I am more of a lurker then a poster but like to feed on everybody's mojo. I am going to be better about posting this year.
okay did another power test this morning, nicknamed "The Scrambled EGG Power Test".
in power forum thanks, received calibration advice.
so went out again (did it last Tues) to do power test first attending the easy "Ladies Ride" and stopping in at a coffee shop and ordering 1 cup of coffee and since I have gone GF, ordered 2 scrambled eggs which came with homemade salsa. Also had a Larabar for bfast///// nice fall day and we laughed and laughed so a leisurely ride, with the promise that what got said on the ride stayed on the ride, complete GF stories and we now know to tell a story and now my 6th week of attending and I am making new friends to include the head women's coach at local college, UALR. oh yeah and Cat 1 female road racer. oh yeah.
so getting back to my car stripping off my tights, toe covers and IMFLA jacket and I have on red IMKY singlet (this is important as this is a coed audience!) with matching black with red piping tri shorts!!! no socks, no gloves, ready for the power test!!!
over to LR side of the river, 79 degrees, 43% humidity and 9+ mph gusts......
solo. right, off I go and I see the power average about 115... and decided to stay there and then push it at end... first 10 min go by and I am uncomfortable and breathing hard but can bear the pain,, I inch it up but not able to hold it.... and stay there for another 10 all the while toughing out the wind and potholes .. I flip it and note at min 12 and 24 I would have a power lag....about 20 ' into it I feel the eggs. The stomach starts talking.. the brain says quiet and the legs say "stop bickering, as I am doing all the work!".... I start gagging and feel the brick in my stomach, how stupid could I be??? I am 98% smart on my nutrition!! minute 30 and it is rough.... I see my power average drop to 110 and I tell myself, brain, legs and tummy that when we get to the Big Dam bridge, we will end it so everybody hold on!!! minute 37.5, I turn off the Garmin and have to get off my bike and recover...!!! 3 miles up the pedestrian/cycling bridge to my car and I didn't know how I was gonna make it!! I was hot, and stomach was all tight and HR monitor was cutting me in 2. I change into comfy run clothes in my car and then load in the bike, take 1 motrin and I still haven't eaten anything although the stomach feels better 3 hours later!! I have sent the file to the coaches for their analysis as I don't have WKO yet....
another post in the power forum!!
but the way I figure it, 5 days post mt bike racing, and just another hard workout, solo, is just more info for my mental 6 pack and a note to myself to never eat eggs, duh, before the workout!!!
HS homecoming tonight and about 88 here today so going outside to plant some bulbs!! and get rid of these bike short tanlines!! before I gotta get ready for football game. no childcare after 8 tomorrow so me and two youngest will do something fun outside! hope your Friday was good, yeah I know a rest day but I will take mine tomorrow!!!
m
Err - 3x10' on Thursday?? Good thing the Intermediate is only 2x10'. Pfft...Overachievers!
MS: 2 x 10' (3') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard
Power-Tap #1:
Duration: 10:16
Work: 104 kJ
TSS: 20.5 (intensity factor 1.094)
Norm Power: 171
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.971 mi
Min Max Avg
Power: 50 329 169 watts
Cadence: 58 86 74 rpm
Speed: 13.3 23.2 17.3 mph
Pace 2:35 4:31 3:28 min/mi
Crank Torque: 0 397 195 lb-in
Power-Tap #2:
Duration: 2:30
Work: 22 kJ
TSS: 4 (intensity factor 0.983)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.639 mi
Min Max Avg
Power: 0 232 146 watts
Cadence: 49 81 61 rpm
Speed: 11.2 19.3 15.3 mph
Pace 3:06 5:22 3:55 min/mi
Crank Torque: 0 316 200 lb-in
Power-Tap #3:
Duration: 10:04
Work: 104 kJ
TSS: 20.4 (intensity factor 1.104)
Norm Power: 172
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.168 mi
Min Max Avg
Power: 0 288 172 watts
Cadence: 33 82 67 rpm
Speed: 7 26.8 18.8 mph
Pace 2:14 8:33 3:11 min/mi
Crank Torque: 0 671 220 lb-in
Power-Tap #4:
Duration: 2:00
Work: 17 kJ
TSS: 2.8 (intensity factor 0.911)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.539 mi
Min Max Avg
Power: 0 199 139 watts
Cadence: 54 78 63 rpm
Speed: 12.2 20.1 16.1 mph
Pace 2:59 4:54 3:43 min/mi
Crank Torque: 0 286 185 lb-in
Power-Tap #5:
Duration: 10:08
Work: 105 kJ
TSS: 21 (intensity factor 1.116)
Norm Power: 174
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.417 mi
Min Max Avg
Power: 113 235 173 watts
Cadence: 56 84 67 rpm
Speed: 14.2 25.9 20.2 mph
Pace 2:19 4:13 2:58 min/mi
Crank Torque: 127 320 219 lb-in
Power-Tap #6:
Duration: 8:48
Work: 52 kJ
TSS: 10.1 (intensity factor 0.83)
Norm Power: 129
VI: 1.32
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.373 mi
Min Max Avg
Power: 0 282 98 watts
Cadence: 36 84 61 rpm
Speed: 4.7 22.9 16.1 mph
Pace 2:37 12:52 3:43 min/mi
Crank Torque: 0 467 133 lb-in
Entire workout (151 watts):
Duration: 51:32
Work: 468 kJ
TSS: 92.8 (intensity factor 1.039)
Norm Power: 162
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.01 mi
Min Max Avg
Power: 0 329 151 watts
Cadence: 33 134 69 rpm
Speed: 3.7 26.8 17.4 mph
Pace 2:14 16:22 3:27 min/mi
Crank Torque: 0 671 188 lb-in
data looks great. Intervals are very consistent at 171/172/174. I'd probably rest a little more in intervals 2 & 4. I would think an IF of around .6 or so would be good. Looks like you're still hammering away in those two though. If you have energy to spare I'd try bumping the main sets up a few watts, staying really consistent like you are and dropping the rest ones a bunch of watts. Looks like OS is going well for you!
Can't complain about the run, despite having to go early and in the rain .. 3x1 + 1x1/2 at LT. (7:52, 8:01 (hill), 7:54 and 3:50 ... all w/ HR < 160) Seeing solid improvement in pace at LTHR and in HR at what is supposed to be LT Pace. Almost looking forward to retesting to get new zones. Work is starting to work!
Tom, Thanks! Great information. I will work on that. I guess I was intent on having a high average norm power for the entire ride. I will work on dropping during off time between intense intervals.
2x15 were good. Done as more or less continuous block, each over 5 mi. 21.5 mpg HR 140. That bodes well for 70.3 next summer!
Work works!~
http://www.screentoaster.com/watch/stU0xVRk1IR19fRVtYWVhbX1Rd/lesson_2_training_with_power