Got mine done tonight. Had an awesome ride Tuesday. Tonight was much tougher, but still managed to put up pretty good numbers:
10' @ 108% 10' @ 107% 10' @ 110%
21' @ 92%
Had a long day followed by non-profit board meeting followed by reception followed by putting kids to bed followed by bike ride. Somehow managed to miss dinner before the ride which probably had something to do with the struggle.
Pretty good workout yesterday. Got to play with an ErgVideo (Club Tempo Ride) playing over my interval session programmed into my CompuTrainer. Pretty cool. The video was shot in Ottawa near my house. Neat.
Anyway, good results on the workout yesterday Interval 1: 10" @ 246 (106%) Interval 2: 10" @ 246 (106%) Interval 3: 10" @ 246 (106%)
And then 20" @ 208 (90%)
For an overall Time: 1'10" TSS: 101.9 pNorm: 215 IF: 0.93
I have come to enjoy going to bed with my legs feeling like jelly.
Am I actually the first to post Saturday's Suffering. Couldn't sleep so was up at 4am. Watched tube for a few hours before finally mustering up energy to get off couch and hit the trainer.
2x12' @ 105%, 6' @ 105%, 2x15' @ 89%. Total of 84 min at IF 0.915. Backed it up with 25' brick run on mill with 8:54 m/m out, 8:00 m/m in. Have no idea what these run paces mean, what zone as I haven't tested yet this O/S. All I know is the run felt good, no pain which is most important thing right now.
SInce it was cold in the barn I decided to flip the wko, doing 30' of 85% to "warm up" after my warm up, then the 2x12. In retrospect i think I was really just avoiding the 2x.
85% went well, 2x12 were right at 100%, which if I've added any power really put them @ probably 95%.
No extra credit for me today, but got it done exactly as written...2 x 12 @ 1.00, 1 x 6 @ 1.1, 2 x 15 @ 0.85 Followed it up with 4.1 miles in 25 minutes on the treadmill right at target paces as well.
Off to labor and delivery class, I'll check in late to see how everyone else did.
Was not pretty but did get it done today. 2 X 12 both at 1.1 IF. Then did 5 (forgot about the bump to 6') below. Complete the 2 X15 as well. Run was more work that it should have been. Just an incredible job team of hanging in there through week 6 as things begin to get interesting from the fatigue!
Felt better today. Got off the allergy meds a few days ago and my HR was back where it should be today for RPE. 10' wu, 2 x 12' @ 295/298, 6' @ 313, 2 x 15' @ 249/259...OA 1:20 duration, 263wNP ( .916 IF). T run after at 7:30 out and 7:05 back, felt reasonable, not "floating". Good to have an FTP session back up where I wanted and not dying in the process. After the other 2 this week, I was wondering if I shouldn't take it ez today. This was a good lesson in listening to your body. Good luck to all today.
sheeeeez, you guys certainly know how to set the bar - Tom: 109%, 110% &116%????? After getting up at 4 to go sit in the woods (in 19 degree temps), I'm sucking down some coffee to get motivated to get the workouts done and I'm seeing some rather large #'s coming through. Nice work folks, time to go suffer.
Well...pretty much killed it today. Never even got all that hard. Pretty cool actually. Here are the numbers:
Power-Tap #1:
Duration: 12:03
Work: 223 kJ
TSS: 21.4 (intensity factor 1.032)
Norm Power:308
Power-Tap #3:
Duration: 12:05
Work: 227 kJ
TSS: 22.4 (intensity factor 1.054)
Norm Power:314
Power-Tap #5:
Duration: 5:03
Work: 105 kJ
TSS: 11.2 (intensity factor 1.156)
Norm Power:344
Power-Tap #7:
Duration: 15:08
Work: 228 kJ
TSS: 19.4 (intensity factor 0.876)
Norm Power:261
Power-Tap #9:
Duration: 15:31
Work: 244 kJ
TSS: 21.5 (intensity factor 0.912)
Norm Power:272
Entire workout (227 watts):
Duration: 1:22:03 (1:32:39)
Work: 1117 kJ
TSS: 114.9 (intensity factor 0.917)
Norm Power:273
VI: 1.2
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.782 mi
MinMaxAvg
Power: 0422227 watts
Cadence: 3010384 rpm
Speed: 2.224.618.8 mph
Pace 2:2626:493:12 min/mi
Crank Torque:0586221 lb-in
Ended up having to alter the run a bit as I was not thinking and did not remember that the bike paths had 8 inches of snow on them. Ended up cutting out as much as I could but was a little more than 5 miles, about 2 of which was mostly bounding through the snow. Kinda fun but neither quick or easy.
Not sure why the data posted in double spaced and can't seem to fix it???
Okay, this is what I'm talking about when I say there's a before-breakfast FTP and an after-breakfast FTP: Thursday's 3 x 10 intervals (BB FTP) were at 161, 162, & 155 (ouch). Today's 2 x 12 (AB FTP) were 184 & 178. Yeah baby!
Still trying to fix my injury problem. doc says no running (can do deep water running) and no riding my regular bike,(can do a recumbent.) Soooo, have been trying to figure out some power comparisons b/t my regular bike and the recumbent at the gym. My FTP is 266, but i think in this position on the recumbent and with the questionable accuracy, I am probably in the range of 215-220. Did the 2x12 @ 220 and was really hurting on the end of each. The 1x6 @ 230 was darn near a killer, had a really hard time in the middle but when I almost quit, gritted it out. Then 2x15 @ 190 went pretty well, but I could tell that the legs were getting tired. This is the most biking (if riding the rec qualifies) that I have done in about a month.
Then got in the pool and did Sundays 2x2 mile (substituted 15 minutes; 7:30 pace). I am having to go strictly by HR so I do not know how close I am comiing, but I could barely get out of the pool when I was done. Now its time for a NAP! Dave
Nothing like the awesome folks of the Army/Navy game to bring you home on an "EASY" brick (Carrie, I am totally with you - love the descriptions).
For the bike - felt like I nailed it pretty good, 12 min @ 106%, 12 min @ 106% and 6 min @ 118% (whoops, looks like I left a little too much in the tank), 15 min @ 89%, Hopped off the trainer and hit the requisite zones for the silly easy brick. Now its time to start dreading the 2 x 2 mi tommorrow.
Way to rock em folks. Some great #'s being posted today.
@ CC exceptional work and - agree with you on the Easy Brick with one minor adjustment - Z5 would not have even been an option for me today - legs were really feeling it and brain was having a major pep talk during then entire 25 minute session with the legs.......
@Scott - awesome results today...you nailed and, I have been eyeing that 2X2 for about 3 weeks now trying to talk myself into it .....probably making too big of a deal about it internally but knowing its going to take some focus and grit. I guess I'll just have to borrow some of the mojo floating around this forum today....that should do the job!
Am completely impressed/motivated by the post today! Hunker down and go after it tomorrow team!
Well...pretty much killed it today. Never even got all that hard. Pretty cool actually. Here are the numbers:
Power-Tap #1:
Duration: 12:03
Work: 223 kJ
TSS: 21.4 (intensity factor 1.032)
Norm Power:308
Power-Tap #3:
Duration: 12:05
Work: 227 kJ
TSS: 22.4 (intensity factor 1.054)
Norm Power:314
Power-Tap #5:
Duration: 5:03
Work: 105 kJ
TSS: 11.2 (intensity factor 1.156)
Norm Power:344
Power-Tap #7:
Duration: 15:08
Work: 228 kJ
TSS: 19.4 (intensity factor 0.876)
Norm Power:261
Power-Tap #9:
Duration: 15:31
Work: 244 kJ
TSS: 21.5 (intensity factor 0.912)
Norm Power:272
Entire workout (227 watts):
Duration: 1:22:03 (1:32:39)
Work: 1117 kJ
TSS: 114.9 (intensity factor 0.917)
Norm Power:273
VI: 1.2
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.782 mi
MinMaxAvg
Power: 0422227 watts
Cadence: 3010384 rpm
Speed: 2.224.618.8 mph
Pace 2:2626:493:12 min/mi
Crank Torque:0586221 lb-in
Ended up having to alter the run a bit as I was not thinking and did not remember that the bike paths had 8 inches of snow on them. Ended up cutting out as much as I could but was a little more than 5 miles, about 2 of which was mostly bounding through the snow. Kinda fun but neither quick or easy.
Not sure why the data posted in double spaced and can't seem to fix it???
Chris, ........................you're not human..................! Exceptional performance today bro....keep'em coming!
Felt perfectly good today, and the time flew by. All reps were at exactly 100%, and my DH reminded my that at track they used to call me "Clockwork Smurf." When I'm on, I seem to have a really good ability to dial it right in. Feels good to feel good.
Kitima -- love the pics! They reminded me about how much fun it is to go into the pain cave and kick butt -- even when I'm not sure I can. I experimented with Hayes' method of intevals -- 85% first, then the biggies, so I didn't wimp out after the "work" portion. Total gold.
I've been substituting one brick/week for a ski machine brick. Dude. Going side to side is killer.
You people are crushing it and today I realized how easy it is to be STOOPID!! Told the MS that I would participate in a "cleanse" with her to help prioritize our eating habits and be better "eaters" in front of our children. Cleanse was some shake stuff and food for two days and then two days of 4x daily stuff. Whatever it all means I am not sure except for one thing.......NOT ENOUGH CALORIES!! Thinking seriously of eating my arm for dinner. What it translated to was "using" up the extra calories I had in my body for 3 days, but this morning when I went out into the 39 degree garage to get on the trainer I knew I was in trouble.....
2x12' at 94 and 93% respectively, followed by 1x6' at 91% and 15' at 83%. There is just no gas in the tank. Thankfully the "cleanse" ends tonight and I can have some substantive food tomorrow.!! Brick run was totally out of the question!
Forgot to mention that our weekly yoga class was all hammies and piriformis type stuff and I woke up feeling like someone had beaten my legs with sledgehammer!!
94% and 93% isn't bad--considering what you've been doing. Sledgehammer to the legs, and way shy on calories? I'm impressed you didn't fall off the bike in a swoon. Seriously, you'll be back to 100% next week, no question. I think you did great considering.
Kitima, love the baby pic and so did my kids. That's how i felt today.
I'm here to confess that I totally wussed out on my cross race this am. I packed everything last night and was ready to roll. I got up and saw 22 degrees, with no warmup in sight for race start time. I had visions on going down on a corner onto the frozen snow pack and hard ground and just thought I'd be better of not doing it. I no showed. I've never done that before and felt kinda weak. But I did have a nice morning with my wife and kids.
I had zero motivation to do the workout, but my wife encouraged me to get it done. She's a peach.
2x12' were at 318 and 314.
1x6' was at 348
2x15' were at 276 and 284
.94 For 1:30
This was by far my strongest trainer ride of the OS. Not sure why, but it felt good.
No run today. I plan on lengthening tomorrow's a bit.
I put the ride off today as long as I could, I was not feeling this would be a good day.
I climbed on the CT warmed up and the legs woke up. The 2 X 12 were a new best and the max hr was 6 bpm below Tuesday – go figure!! The rest of the ride was strong.
1st 12” , 252W 109%
2nd 12”, 252W 109%
Total 75 min 226W, 97% and the last 25 min was 220W or 95%.
The brick run was on target, all felt good.
The body is a strange entity, a lot like my wife, when you think you know what it’s going to do - surprise.
NP of 265 and 275 on FTP of 258, and 85% should be 220 rather than 231 and 238! Looking forward to the test now.....
Still love the "Easy" brick, felt pretty hard at 13' MP and 12'15" HMP but got it done. WKO+ had me doing over 600m of climb on that run to go over a hump back bridge and up a slope of about 20m elevation, so had to make some adjustments to the rTSS to make it consistent. Enjoying a day off today and back to crush it in week 7!
Comments
10' @ 108%
10' @ 107%
10' @ 110%
21' @ 92%
Had a long day followed by non-profit board meeting followed by reception followed by putting kids to bed followed by bike ride. Somehow managed to miss dinner before the ride which probably had something to do with the struggle.
Got in Thursday's bike this morning.
2X10 184(1.02); 187(1.04) - 22' @ 0.85
Gordon
Anyway, good results on the workout yesterday
Interval 1: 10" @ 246 (106%)
Interval 2: 10" @ 246 (106%)
Interval 3: 10" @ 246 (106%)
And then 20" @ 208 (90%)
For an overall
Time: 1'10"
TSS: 101.9
pNorm: 215
IF: 0.93
I have come to enjoy going to bed with my legs feeling like jelly.
WOW!!
Everyone is just crushing it! Taking no prisoners at all here in en haus!
Nailed the 2x12' at 102% and 101% plus 15' at 85% for 1 hour ride at 89%. Think the 10' warm up and 3' cool down brought me under 90%.
Just know that you are all rocking it and looking forward to seeing everyone's gains come week 8 tests!! Yea Baby!!
Dave: Sorry about your ride. It's just stinkin' interval of one ride. Hope you're resting up cuz I know you'll crush it for the next one.
I'm a bit off this week so yesterday's ride was done today...Got home from work and just wanted to take a nap.
I got on the trainer and looked like this:
But after a 10 minute warm-up, I was feeling better:
3 x 10 = 102.9%, 104%, 105.2%
1 x 10 = 86.4%
1:07 total ride time at IF=0.89
I got off the bike feeling a bit like this:
Am I actually the first to post Saturday's Suffering. Couldn't sleep so was up at 4am. Watched tube for a few hours before finally mustering up energy to get off couch and hit the trainer.
2x12' @ 105%, 6' @ 105%, 2x15' @ 89%. Total of 84 min at IF 0.915. Backed it up with 25' brick run on mill with 8:54 m/m out, 8:00 m/m in. Have no idea what these run paces mean, what zone as I haven't tested yet this O/S. All I know is the run felt good, no pain which is most important thing right now.
Let's see them everyone.
THAT was ugly.
SInce it was cold in the barn I decided to flip the wko, doing 30' of 85% to "warm up" after my warm up, then the 2x12. In retrospect i think I was really just avoiding the 2x.
85% went well, 2x12 were right at 100%, which if I've added any power really put them @ probably 95%.
Hard. Over with. Woo hoo.
Off to labor and delivery class, I'll check in late to see how everyone else did.
Great ride today. The legs were fresh for the ride and the transition run was solid.
2 x 12 @ 109%, 110%
1 x 6 @ 116%
2 x 15 @ 98%
Was not pretty but did get it done today. 2 X 12 both at 1.1 IF. Then did 5 (forgot about the bump to 6') below. Complete the 2 X15 as well. Run was more work that it should have been. Just an incredible job team of hanging in there through week 6 as things begin to get interesting from the fatigue!
Power-Tap #4:
Duration: 5:01
Work: 92 kJ
TSS: 12.5 (intensity factor 1.222)
Norm Power: 306
VI: 1
Pw:HR: -0.18%
Pa:HR: -0.38%
Distance: 2.194 mi
Min Max Avg
Power: 259 412 306 watts
Heart Rate: 129 168 162 bpm
Cadence: 80 102 97 rpm
Speed: 21.6 28.6 26.2 mph
Entire workout (220 watts):
Duration: 1:30:02
Work: 1186 kJ
TSS: 134.5 (intensity factor 0.947)
Norm Power: 237
VI: 1.08
Pw:HR: 7.39%
Pa:HR: 4.81%
Distance: 29.529 mi
Min Max Avg
Power: 0 412 220 watts
Heart Rate: 115 168 146 bpm
Cadence: 36 102 86 rpm
Speed: 0 28.6 19.7 mph
Forerunner305 [Run]:
Duration: 25:02 (25:13)
Work: n/a
rTSS: 38.1 (0.919)
NGP: 7:26 (216.3 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 2.29%
Distance: 3.329 mi
Elevation Gain: 427 ft
Elevation Loss: 489 ft
Grade: -0.3 % (-61 ft)
Min Max Avg
Heart Rate: 99 166 155 bpm
Speed: 5:53 0:00 7:33 min/mi
Altitude: 678 808 745 ft
10' wu, 2 x 12' @ 295/298, 6' @ 313, 2 x 15' @ 249/259...OA 1:20 duration, 263wNP ( .916 IF). T run after at 7:30 out and 7:05 back, felt reasonable, not "floating".
Good to have an FTP session back up where I wanted and not dying in the process. After the other 2 this week, I was wondering if I shouldn't take it ez today. This was a good lesson in listening to your body.
Good luck to all today.
sheeeeez, you guys certainly know how to set the bar - Tom: 109%, 110% &116%????? After getting up at 4 to go sit in the woods (in 19 degree temps), I'm sucking down some coffee to get motivated to get the workouts done and I'm seeing some rather large #'s coming through. Nice work folks, time to go suffer.
Well...pretty much killed it today. Never even got all that hard. Pretty cool actually. Here are the numbers:
Power-Tap #1:
Duration: 12:03
Work: 223 kJ
TSS: 21.4 (intensity factor 1.032)
Norm Power: 308
Power-Tap #3:
Duration: 12:05
Work: 227 kJ
TSS: 22.4 (intensity factor 1.054)
Norm Power: 314
Power-Tap #5:
Duration: 5:03
Work: 105 kJ
TSS: 11.2 (intensity factor 1.156)
Norm Power: 344
Power-Tap #7:
Duration: 15:08
Work: 228 kJ
TSS: 19.4 (intensity factor 0.876)
Norm Power: 261
Power-Tap #9:
Duration: 15:31
Work: 244 kJ
TSS: 21.5 (intensity factor 0.912)
Norm Power: 272
Entire workout (227 watts):
Duration: 1:22:03 (1:32:39)
Work: 1117 kJ
TSS: 114.9 (intensity factor 0.917)
Norm Power: 273
VI: 1.2
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.782 mi
Min Max Avg
Power: 0 422 227 watts
Cadence: 30 103 84 rpm
Speed: 2.2 24.6 18.8 mph
Pace 2:26 26:49 3:12 min/mi
Crank Torque: 0 586 221 lb-in
Ended up having to alter the run a bit as I was not thinking and did not remember that the bike paths had 8 inches of snow on them. Ended up cutting out as much as I could but was a little more than 5 miles, about 2 of which was mostly bounding through the snow. Kinda fun but neither quick or easy.
Not sure why the data posted in double spaced and can't seem to fix it???
Team Chavez got the bike intervals done inside due to wet rainy Nor Cal this weekend. Steve is out doing his brick now and I go when he gets back.
I felt strong today but it was still hard.
2x12 @ 214(102%) and 212(101%)
1x6 @ 223(106% !!!!!!) new numbers for me
1x15@ 180 85%
1x8@ 180 85%
total 1:18 @ 90%
baby steps to a stronger bike engine!!!!!!
Go Team!!!
Still trying to fix my injury problem. doc says no running (can do deep water running) and no riding my regular bike,(can do a recumbent.) Soooo, have been trying to figure out some power comparisons b/t my regular bike and the recumbent at the gym. My FTP is 266, but i think in this position on the recumbent and with the questionable accuracy, I am probably in the range of 215-220. Did the 2x12 @ 220 and was really hurting on the end of each. The 1x6 @ 230 was darn near a killer, had a really hard time in the middle but when I almost quit, gritted it out. Then 2x15 @ 190 went pretty well, but I could tell that the legs were getting tired. This is the most biking (if riding the rec qualifies) that I have done in about a month.
Then got in the pool and did Sundays 2x2 mile (substituted 15 minutes; 7:30 pace). I am having to go strictly by HR so I do not know how close I am comiing, but I could barely get out of the pool when I was done. Now its time for a NAP!
Dave
OK- we need to talk about this "easy brick" title. PaLease, spare me. It NEVER feels easy. Maybe it is just me but this is how I perceive the zones:
Z1 - a bit too slow, 15 seconds faster is my sweet spot, so happy, chatting with friends, feels like a great workout!
Z2- feels like I am trying too hard. Feels weird.
Z3- feels like I am running from a fire
Z4- feels like I am running from a big, fast scary dog
Z5- feels like I am too old for this
How about the rest of you????
Needless to say my 25 minute brick run felt super hard and awkward but I did it!!
Nothing like the awesome folks of the Army/Navy game to bring you home on an "EASY" brick (Carrie, I am totally with you - love the descriptions).
For the bike - felt like I nailed it pretty good, 12 min @ 106%, 12 min @ 106% and 6 min @ 118% (whoops, looks like I left a little too much in the tank), 15 min @ 89%, Hopped off the trainer and hit the requisite zones for the silly easy brick. Now its time to start dreading the 2 x 2 mi tommorrow.
Way to rock em folks. Some great #'s being posted today.
had a late start this morning but got it done, the run was good as well. legs have been seeming to bounce back quicker over the past 5 weeks.
Power-Tap #1:
Duration: 10:07
Work: 147 kJ
TSS: 30.6 (intensity factor 1.348)
Norm Power: 243
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.747 mi
Min Max Avg
Power: 171 340 242 watts
Cadence: 79 107 101 rpm
Speed: 24.5 29.3 28.1 mph
Pace 2:03 2:27 2:08 min/mi
Hub Torque: 46 81 57 lb-in
Crank Torque: 144 296 203 lb-in
Power-Tap #3:
Duration: 10:04
Work: 137 kJ
TSS: 27 (intensity factor 1.269)
Norm Power: 228
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.568 mi
Min Max Avg
Power: 163 283 228 watts
Cadence: 92 114 98 rpm
Speed: 22.8 28.3 27.2 mph
Pace 2:07 2:38 2:13 min/mi
Hub Torque: 41 72 55 lb-in
Crank Torque: 141 257 196 lb-in
Power-Tap #5:
Duration: 15:06
Work: 154 kJ
TSS: 22.4 (intensity factor 0.943)
Norm Power: 170
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.62 mi
Min Max Avg
Power: 0 224 169 watts
Cadence: 46 98 91 rpm
Speed: 16.7 23.4 22.3 mph
Pace 2:34 3:36 2:42 min/mi
Hub Torque: 0 81 50 lb-in
Crank Torque: 0 412 157 lb-in
Power-Tap #7:
Duration: 15:07
Work: 147 kJ
TSS: 20.5 (intensity factor 0.903)
Norm Power: 163
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.549 mi
Min Max Avg
Power: 0 229 162 watts
Cadence: 34 100 89 rpm
Speed: 16.6 24.1 22.0 mph
Pace 2:29 3:37 2:44 min/mi
Hub Torque: 0 77 49 lb-in
Crank Torque: 0 514 153 lb-in
Entire workout (180 watts):
Duration: 1:06:09
Work: 714 kJ
TSS: 127 (intensity factor 1.073)
Norm Power: 193
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 25.766 mi
Min Max Avg
Power: 0 340 180 watts
Cadence: 34 114 92 rpm
Speed: 0 29.3 23.3 mph
Pace 2:03 0:00 2:34 min/mi
Hub Torque: 0 91 50 lb-in
Crank Torque: 0 514 164 lb-in
@ CC exceptional work and - agree with you on the Easy Brick with one minor adjustment - Z5 would not have even been an option for me today - legs were really feeling it and brain was having a major pep talk during then entire 25 minute session with the legs.......
@Scott - awesome results today...you nailed and, I have been eyeing that 2X2 for about 3 weeks now trying to talk myself into it
.....probably making too big of a deal about it internally but knowing its going to take some focus and grit. I guess I'll just have to borrow some of the mojo floating around this forum today....that should do the job!
Am completely impressed/motivated by the post today! Hunker down and go after it tomorrow team!
Chris, ........................you're not human..................! Exceptional performance today bro....keep'em coming!
I too had a Gleason kind of ride.
2x12 each @ 100%. That made me happy.
2 x15 each @ 100%,. That made me happy too.
Felt perfectly good today, and the time flew by. All reps were at exactly 100%, and my DH reminded my that at track they used to call me "Clockwork Smurf."
When I'm on, I seem to have a really good ability to dial it right in. Feels good to feel good.
Kitima -- love the pics! They reminded me about how much fun it is to go into the pain cave and kick butt -- even when I'm not sure I can. I experimented with Hayes' method of intevals -- 85% first, then the biggies, so I didn't wimp out after the "work" portion. Total gold.
I've been substituting one brick/week for a ski machine brick. Dude. Going side to side is killer.
CRAP!!
You people are crushing it and today I realized how easy it is to be STOOPID!! Told the MS that I would participate in a "cleanse" with her to help prioritize our eating habits and be better "eaters" in front of our children. Cleanse was some shake stuff and food for two days and then two days of 4x daily stuff. Whatever it all means I am not sure except for one thing.......NOT ENOUGH CALORIES!! Thinking seriously of eating my arm for dinner. What it translated to was "using" up the extra calories I had in my body for 3 days, but this morning when I went out into the 39 degree garage to get on the trainer I knew I was in trouble.....
2x12' at 94 and 93% respectively, followed by 1x6' at 91% and 15' at 83%. There is just no gas in the tank. Thankfully the "cleanse" ends tonight and I can have some substantive food tomorrow.!! Brick run was totally out of the question!
Forgot to mention that our weekly yoga class was all hammies and piriformis type stuff and I woke up feeling like someone had beaten my legs with sledgehammer!!
Gotta figure I earned some SAUs!!
Hey Bryan,
94% and 93% isn't bad--considering what you've been doing. Sledgehammer to the legs, and way shy on calories? I'm impressed you didn't fall off the bike in a swoon.
Seriously, you'll be back to 100% next week, no question. I think you did great considering.
Kitima, love the baby pic and so did my kids. That's how i felt today.
I'm here to confess that I totally wussed out on my cross race this am. I packed everything last night and was ready to roll. I got up and saw 22 degrees, with no warmup in sight for race start time. I had visions on going down on a corner onto the frozen snow pack and hard ground and just thought I'd be better of not doing it. I no showed. I've never done that before and felt kinda weak. But I did have a nice morning with my wife and kids.
I had zero motivation to do the workout, but my wife encouraged me to get it done. She's a peach.
2x12' were at 318 and 314.
1x6' was at 348
2x15' were at 276 and 284
.94 For 1:30
This was by far my strongest trainer ride of the OS. Not sure why, but it felt good.
No run today. I plan on lengthening tomorrow's a bit.
Dave
Felt pretty good coming off some rest which included recovery from the dept happy hour(s) on Thursday.
First 15' @ 86%
Second 15' @ 88%
2 X 12 @ both at 104%
1 x 6 @ 118%
Entire workout (211 watts):
Duration: 1:17:17
Work: 978 kJ
TSS: 113.9 (intensity factor 0.941)
Norm Power: 225
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 25.152 mi
just reviewed the thread....the team is killing it! Great stuff.....
Felt pretty decent today. A little rest does wonders.
2x12' = 1.07 and 1.07
1x30' = .86 Combined the 2x15'
The 25min run went pretty much according to plan also. No surprises running on the treadmill.
I put the ride off today as long as I could, I was not feeling this would be a good day.
I climbed on the CT warmed up and the legs woke up. The 2 X 12 were a new best and the max hr was 6 bpm below Tuesday – go figure!! The rest of the ride was strong.
2x12' and 2x15' for me
Power-Tap #3:
Duration: 12:02
Work: 191 kJ
TSS: 21.1 (intensity factor 1.027)
Norm Power: 265
VI: 1
Power-Tap #5:
Duration: 12:05
Work: 200 kJ
TSS: 22.9 (intensity factor 1.066)
Norm Power: 275
VI: 1
Power-Tap #7:
Duration: 15:05
Work: 209 kJ
TSS: 20.2 (intensity factor 0.896)
Norm Power: 231
VI: 1
Power-Tap #9:
Duration: 15:02
Work: 214 kJ
TSS: 21.3 (intensity factor 0.921)
Norm Power: 238
VI: 1
Entire workout (226 watts):
Duration: 1:11:30
Work: 971 kJ
TSS: 102.1 (intensity factor 0.926)
Norm Power: 239
VI: 1.05
NP of 265 and 275 on FTP of 258, and 85% should be 220 rather than 231 and 238! Looking forward to the test now.....
Still love the "Easy" brick, felt pretty hard at 13' MP and 12'15" HMP but got it done. WKO+ had me doing over 600m of climb on that run to go over a hump back bridge and up a slope of about 20m elevation, so had to make some adjustments to the rTSS to make it consistent. Enjoying a day off today and back to crush it in week 7!