Home› Group Discussion-OutSeason October 2010

Oct OS Week 11

kevhillkevhill
in Group Discussion-OutSeason October 2010

Ok - so after a pretty disappointing result on the Bike V02_Long last Sat figured it was time for a sport massage. Got that in before a short swim last night.  

This morning legs much better - all those little twinges, aches and the issue with the super tight sore achillies almost gone - rocked the 5 x 2.5's this morning at 329w (119%), 328w (119%), 326w (118%), 332w (120%), 326w (118%), then 20' @ 82%. Given I'm riding 3D mode not ERG mode was pretty happy with hitting the numbers (think finally lubing my squeaky chain also helped )  

Brick run after felt awesome too, nice and light. Need to make that massage a regular habit and maybe put a little something back for all I take out of this old wearing body...

Comments

  • thugbusterthugbuster
    I'm not a big fan of looking ahead, but given last weekends "75 minute" bike, I need to check the time. Not sure I'm ready for 2 mile 100% effort intervals. I like the splits I'm throwing down for the mile repeats, not sure how much to dial it back for the extra distance. I guess I'll experiment in the first and do it for reals in the second.

    Have a good week all!!!
  • zildgenzildgen
    Had to do tomorrow run today due to cold weather in SoFl. IP was 40-50 seconds faster than desired but very great with good recovery throughout the day. Hoping to get today's ride in tomorrow but will see how the weather breaks.
  • deleshdelesh
    Felt pretty good today. Definitely had some left over fatigue from the weekend but still got through the workout feeling good. Actually, the easy Z1 run felt fantastic.
  • Christian RabbatChristian Rabbat
    @David - yes indeed the Saturday bike (that I delayed due to a long run scheduling conflict) was tough, and I boogered it. Only got 2x2.5 in, then walked away from the 80% efforts. My legs are sore, despite lots of stretching and rolling - I guess I need a massage too. Bike workout a little better today, but that 5th repeat sure wastes the legs!
  • thugbusterthugbuster
    My legs may be tired, but it seems my Wednesday track workout went from manage-ably hard to Insane in the span of a week. Going from a bunch of 200's to 800's is cruel and unusual punishment. It was tough to keep my speed where it needed to be at the end, but it felt good to feel totally worked over as I left the track.
  • Christian RabbatChristian Rabbat

     This VO2 stuff is very sneaky.  My legs are so tired, I voluntarily skipped my Thursday bike that was pushed to today.   

    I can' be too upset - it's the first missed workout without a travel excuse.

  • deleshdelesh
    @Christian - yes, it's very sneaky. It is definitely better to take an extra day and kill the next workout than to start digging that hole.
  • zildgenzildgen
    Missed wed and Thur due to weather and a little head cold. Back at it today. Did Sat Bike/Run due to time limitations with family plans for Sat. Felt good hit marks but a little slower than normal because of a pretty good wind. Will Get Tues bike/run in early tomorrow and keep Sun run. If legs are still OK may catch MS of Thur bike after run. Keep up the good work everyone.
  • Christian RabbatChristian Rabbat
    Another week in the books! I really didn't expect to love the 2x2mile repeats on the treadmill, but I did.
  • kevhillkevhill
    Phew - another week done. That 2 x 2 mile had some kick in it! Ran outside in the early evening and still a bit warm - drank around 500ml but still managed to loose a couple of kg, talk about hot out there...
  • s7334s7334

    Sounds like everyone is having a good week, great news!

    Not a good week for me, started a new job and had to change up my schedule quite a bit.  Had to miss 2 workouts and now feel kinda rusty.  Have to hit it again starting next week to get back into the rhythm.

    Maybe these days off will help with recovery...?  Hope so

    Steve

  • thugbusterthugbuster
    Week started out okay, but now I'm fighting a head cold and made it 35 minutes on the ride yesterday. Was able to pull it together to do the run today, but not at 100%. So, not a great week for everyone, but we'll kill it next week.
  • zildgenzildgen
    Finished week strong. Legs were really feeling the past 2 days on the bike but made it through. Decided not to do the Thur bike work-out following the run. I hate leaving that Thus bike work-out box unchecked but I need to let it go and stay focused on the Entire OS! Hope we all kill it next week.
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