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.
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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!
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!)
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!
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.
Ok...so, lost my mojo for a couple of weeks. Depressed and my foot hurts. But hopefully I'm back in the saddle literally....
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!
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
Ok should have watched "Running Technique" yesterday. It would have helped running on the treadmill