Home Group Discussion-OutSeason October 2010

OOS Week 10

One week of VO2 work under our belts.  Today I will rest properly.  Has anyone peeked at Saturday's bike workout?  Better give yourself more than 75 minutes. Wishing a good week to all.

Comments

  • Dang!! Thanks for the heads up on Sat's workout! I have to now wake up 30 min earlier!

  • Yes, please please PLEASE do the math on the Saturday workouts!!!!!
  • I wish I didn't look ahead at the Saturday workout... Ouch.

    The good news is that I had a good one this morning... I was running a bit short on time, so I did a 5th 2.5'/2.5' and struggled at the end of it but was able to hit 120% for all 5 of them. Then I did 15 min at 286%, and then the 10 mins run on the treadmill. (made my train by 30 seconds, thank goodness for a fast T2!)
  • Got my ride in today 37 degrees in Ft. Lauderdale. Not used to riding in cold weather. Results head and upper body too warm. Legs a little cold, Feet frozen!!!! Still Hit all 2.5/2.5's but feet to numb to get any significant Z3 time or catch the run. Took 10 min before I could feel my toes again. Need to get some shoe covers or come up with a way to keep the toes toasty. Looking forward to tomorrow should be colder but only running which I am a little better equipped for.
  • Ouch is right.. the week 9 Saturday workout was tough - this week will take it to a new level.

    This VO2 work is doing the job - definitely noticing how I needed to "raise the roof" - especially on the Run.

    Keep up the work, this is when it gets tough/FUN!
  • Painful but good today on the 30/30s and felt great on the short run. My numbers were almost identical to last week, but I felt better and my cadence was a bit higher. A special thanks to my training partners Linkin Park. Time to hit the track tomorrow.
  • Done here too. I also didnt have time for the run, so added in a 5th 2.5'. Had a tough time hitting the the first 2 intervals, but I finished up where I wanted to be. Are we still posting data?

    Full: (1:00:05.55):

        Duration:      1:00:05

        Work:          513 kJ

        TSS:           62 (intensity factor 0.79)

        Norm Power:    160

        VI:            1.12

        Power:           0    248    142     watts

        Cadence:         30    129    80     rpm

    Crank Torque:    0    297    149     lb-in



    Interval 1:

        Duration:      2:31

        Work:          31 kJ

        Power:           64    237    207     watts

        Cadence:         49    117    84     rpm

        Crank Torque:    69    280    209     lb-in



    Interval 2:

        Duration:      2:30

        Work:          28 kJ

        Power:           37    221    190     watts

        Cadence:         62    96    84     rpm

        Crank Torque:    39    222    191     lb-in



    Interval 3:

        Duration:      2:30

        Work:          31 kJ

        Power:           0    240    209     watts

        Cadence:         60    99    86     rpm

        Crank Torque:    0    229    204     lb-in



    Interval 4:

        Duration:      2:30

        Work:          32 kJ

        Power:           73    248    216     watts

        Cadence:         67    103    87     rpm

        Crank Torque:    92    250    211     lb-in



    Interval 5:

        Duration:      2:31

        Work:          33 kJ

       Power:           0    248    222     watts

        Cadence:         66    93    89     rpm

        Crank Torque:    0    236    211     lb-in

     

  •  Nice work all.  This morning's run went well, even with yesterdays workout happening in the evening.  I am injury-free thankfully - all part of the balance.

  • Another great day here on the frozen tundra of Ft. Lauderdale temps in the low 30's with light winds. Got my running intervals in (4X200 and 1x800). All were at or above IP. Felt good, ran easy and relaxed. I do not see how y'all, run and ride in this cold weather all the time. I'm so looking forward to the warm up this weekend where I can sweat like a pig again and I know what type of clothing to wear SHORTS and a SHIRT. Train hard and safe all.
  • Everyone seems to be holding up well in the VO2 section so far. Good Job. Got the running done today. I really kind of like the fast/short intervals.
  • Just finished up the intervals. Again, felt like molasses at the beginning but stuck it through. After the first interval, legs loosened up a bit. Glad to be heading back to the bike tomorrow.
  • Ok...so, lost my mojo for a couple of weeks.  Depressed and my foot hurts.  But hopefully I'm back in the saddle literally.... 

  • The rain, the darkness, and the cold couldn't keep me from the track tonight. Felt good and no hamstring issues this time (my previous track sessions have had some level of hamstring issue). Looking ahead I did the math for Saturday's workout and adjusted my weekly training time accordingly.
  • Despite grandiose ideas of moving the Saturday workout to today - I couldn't get myself to do it. After an off day yesterday, I just managed to complete the VO2 intervals, then a 15 min run. That's the way it goes sometimes....
  • @Christian- I'm in the exact same boat. Rest yesterday and thinking about doing tomorrow's workout later today, but will probably just do the bike. I'll see how the day unfold.
  • no postings since yesterday from the Oct OS group?????? i'm beginning to suspect everyone's in a coma from Saturday's  brick. I was in one until I decided to finally do my hour run. Including my 15 min warmup and all rests between intervals, I was able to still average an 8min/mile pace for the entire 60 min on a very windy day. In my world that's unheard of. So far, I'm really happy with the EN program!

  • 10 below wind chill yesterday had me on my GF's treadmill last night after work. This is the first time I have been on one in a couple of years. Not fun. I awoke this morning feeling like my whole body had been pounded on. It was difficult staying smooth during the intervals, I felt like I was vibrating the house. I probably need to run on it more to get used to it, but I would rather not!
  • Finished off the week with a solid dreadmill run yesterday, it's funny how I find the treadmill so much tougher than outdoors.  Perhaps it's the face that it's never cool enough, I'm staring at the same spot or that I feel like I'm just trodding along.  Either way, hit the intervals and can start to feel the speed entering my legs and chest - hopefuly it will translate into a faster run outdoors!

    Hope everyone had a great week and look forward to taking Monday off

    Steve

  • I feel awesome (and tired) after getting through this weekends workouts. It definitely got me mentally pumped up for what's ahead.
  •  Ok should have watched "Running Technique" yesterday. It would have helped running on the treadmill

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