Welcome to the weekend! Great workout this morning. I was struggling with my cadence and locking in my power last workout. I decided this morning I would go with a lower gear and higher cadence and see how it goes. I will say for some reason on trainer I struggle with higher cadence, but it felt good today. I was pretty locked in on my power except I slipped a couple watts on my 2nd 15' interval.
I'm really curious on some thoughts. I have VI's of .99. That is kind of new for me on the trainer. I've never had a number <1. Is that a good thing or a bad thing? Indifferent? <br /> 2x8(2)@100% + 2x15(2)@85% + 15' brick z2 out/ z3 back
Today's workout was my first bike to run transition (ever) so I wasn't sure what to expect. I felt good for the whole bike and was able to keep in my zones. The transition to running is a weird sensation and my muscles were a little strained for the first leg of the run but they were fine once I hit the second leg of the run and picked up the pace a little. I was actually surprised that the second leg of the run felt pretty good. A nice feeling after the Run TT on Wednesday. Here is my HR chart for the workout:
Up early to get the work done in the dark. Nailed the 2x6, and the 2x15@Z3. Felt good running. Best part was being off the bike before anyone else was awake! I could definitely get used to these shorter FTP intervals. Too bad they disappear quickly!
I think I should go read the "Overachieving on Cycling Intervals" wiki again. I did the JOS Intermediate ride MS today during a group ride. No problem, felt good. But the ride was 2:30 instead of the 60min noted in the schedule. Running sucked afterwards!! I couldn't keep my pace right - my body wanted to run too fast at the beginning and then it wanted to run way to slow at the end. I feel beat and not really looking forward to the Sunday run. I will say though, the In-&-Out hamburger after the workout was really, really good!
Got up early as well this AM to get my ride in before work! 2 x 8' (2') z4 and 2 x 15 (2) z3 and did pretty well. Did not do the 15' run, needed to get going......get some stuff done around the house for SAU's.
MS: 2 x 6' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard
Was frigging 34 degrees, dense fog and wet roads. See pic below. My finger tips and toes were numb when I got back. Got a flat 10 minutes into the ride. No run after cuz I was (and still am) freezing. Will hit the gym this afternoon and run 15' and do a ton of stretching.
Well done Mr. Stark. What happened in you second interval??? I want to see all 1.00's for your z4 work!!!!!! I'll be doing my intervals on the rollers tonight, and getting the yak trax out for the brick. It might be 20 here... I'm worried about the logistics, first I'll be inside where its warm. I'll lay out my cold clothes for the run which will require some layers. Nothing like climbing into dry clothes when I'm wet. It will be like going from T1-T2.
Got my workout done this afternoon and all systems where firing. Felt really good and hit all my intervals. For some reason I keep getting an error trying to download my data (some weird string error from PowerAgent). I know I hit everything that was required (and then some) as I was watching the PM closely. Looking forward to the run tomorrow even if it's on a t-mill.
Since I tested a week before I got to play around a bit this week. As you were all hammerin' your 2x20's and 5K tests, I played around and did various workouts adding up to an hour of power. Sidelined by a cold for a couple of days, so a forary into the frozen tundra for the brick runs did not happen. Looking forward to a nice run tomorrow.
It was real cold and windy outside today, so I went to the indoor track after work. 15 min run, 1.8 mile run at a avg of 8:22 per mile. I then went home and got on the trainer, did the warm up then 2x6 and 2x15 for a total of 65min. The zones felt about right by the end, it was a little easy at first. I am now ready for the long run and I am afraid it will have to be inside on the track.
Week one biking: check. Was happy to make my target HRs on the bike. Running is my first love, but it's also the first place I loose fitness it seems. Really felt like I was struggling against myself, (that's me, and me) but ended up making my targets there too. We'll see how tomorrow goes!!
Got the ride+run in. Very controlled, not overly difficult, kind of refreshing actually. Here are the numbers:
2x8min(2min) AP 269W NP 266W IF 1.01 cad 98 avg HR 141
AP 271W NP 267W IF 1.02 cad 98 avg HR 145
2x15min(2min) AP 232W NP 230W IF .88 cad 99 avg HR 138
AP 233W NP 231W IF .88 cad 99 avg HR 138
Total 1:15
Run 2mi 6:34, 6:33 Mile 1 uphill downwind, mile 2 downhill into the wind, overpaced mi 1 should have been at 6:55 or less.
Liked this workout a lot, fast and furious, done before you know it. Still struggling with a useful format for posting numbers. I use Skiba's Race Day Apollo and it is not as friendly as WKO when posting. I will try not to bore you folks with all the detail.
After spending the day with the kids yesterday cranked out a pretty decent brick this morning. Stuck to the trainer since the roads are a bit snow/ice covered here in NJ. I have to admit that the biking legs are starting to feel better.
Next week I will be on the raod for work so won't have the bike. Plan on trying to find a gym and hit a few spin classes instead. Just to keep the bike thing moving.
Now off to pack and get ready for my flight to NC this evening.
MS: 2 x 6' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard Then 15' run @ MP Out and HMP back.
For the first time in a couple of months, I got in a therapeutic 2 hour ride up the coast. Crisp cool temps made for great riding weather and I had forgotten how much I love just riding alone and hammering myself. My SRM computer's speed pin broke so I don't have distance but my NP ended up 230w for the ride. My FTP was only 241w from Tuesday's test so maybe my power is already rebounding.
Got in a solid 3 hour plus outdoor ride in mountains on Saturday. Was having friendly competition with group up every ascent ranging from 5min to 30min climbs. Definitely some matches used on some climbs. Overall ride IF = 87%. I LOVE me compact crank. My climbing has gone up a step since switching over from regular crank last month. I am starting to get comfortable at tolerating the discomfort of hard efforts for longer and longer durations. It never gets painful, rather just builds to a certain level of discomfort and then training to be able to carry that level of discomfort. We're all building our mental six-packs.
Great bike workouts everyone is hitting. This group is motivated.
. I'm really curious on some thoughts. I have VI's of .99. That is kind of new for me on the trainer. I've never had a number <1. Is that a good thing or a bad thing? Indifferent?</blockquote>
@Tom - I could be mistaken, but I do not think it is mathematically possible to have a VI <1. By definition, VI = NP divided by AP and I cannot imagine a scenario where NP would come out less than AP.</blockquote>
Are you doing the interval workouts on a computrainer with the coaching software, or similar device?
I am getting VIs less than 1 on my trainer workouts on frequent basis. I have been puzzled there too. I use Race Day Apollo to download data and that is what I see on the trainer since I started this fall with pre OS training. Any good explanations? I can go digging into my books, just lazy now. I have Skiba and Coggan on my shelf, the answer is there, I am sure.
My AP is higher than NP for almost every interval on the trainer. Obviously anything shorter than 3min will not have NP calculated.
Let me see if I can post a Golden Cheetah file here.
@Aleksandar - interesting! But I think under perfect controlled environment where one can maintain same exact watts over duration Z, then AP will equal NP resulting in VI=1.0 . If any short term spike in watts during duration Z, then NP will exceed AP resulting in VI >1.0 . I just cannot imagine another scenario where AP would be more than NP. Your software may be doing something strange in its power calculations.
You meant to say in that sentence NP less than AP, I believe. Yes, I agree with you. This is odd. Pulled out Hunter/Cogan power bible, it just does not discuss an option in my case leaving me to believe that this scenario is not possible. Was looking for formula for NP, it is only described in worded format in the book. I will email or call Dr. Skiba tomorrow. I can also send few of my power files to someone who uses WKO and see what it says. This will obviously influence my indoor test result as well as training.
If you notice in the file above, knowing what I know about my software, I bumped my AP during the workout over my test NP>FTP result, just to make sure I was hitting the target. I went 269W and 271W on AP to get NP just over 262W.
I posted the question up in general training forum, will see if anyone has any educated answer other than software, which is entirely possible.
@AT and Dave - Sounds like a post to the Power and Pace forum. I know I had a .99 one time recently and was on a trainer interval. But that was the only time ever for me. Maybe it is a trainer thing? The resistance adds back? Would love to know the answer when you find out.
@Dave - way to get it done yesterday. You SoCal folks have it pretty sweet with your weather.
@Mr. Massey - Good to see ya! Glad things are bouncing back. You doing Cali 70.3 this year?
@Peter - Guess your fire got lit, eh? Nice consistent intervals with solid VI's. And .885 for 60'? Suh-weet!
@Mike and Julia - Nice work! Julia, are you a principal or something?
As you can see, I added (AND RUN) to this thread. No need to add another thread for one day.
Went and did the 2 x 1/2 miles and 1 x 1 miles this morning. 35 degrees this morning and the thought of being cold was not appealing. Hit the dreadmill at the gym and made all the intervals. Added 30' to the run for the half marathon hack and ran 9 miles in 75'.
I know it isn't perfect because the workouts are short, but WKO shows 479 TSS for the week. At least give me a number for my WORK this week.
Glad tomorrow is a rest day. Gonna try a yoga class.
Went a little rogue for the weekend as I plan on doing a little racing in a local MTB circuit this spring. Yesterday did they prescribed intervals on the bike but did them with HR on my mountain bike. Stuck to the open fire roads to keep the intensity steady for the intervals and then jumped onto the more technical trails for bike handling work and just plain fun! Put in a little over an hour but had spent most of the day. Actually overachieved on the intervals a little with average HR's around 162 instead of 159. Had spent most of the day playing with boys and earning SAU's around the house so I shined the brick.
Since the run is my strong suit and really want to focus on bike this OS, I turned today's workout into a mini brick. Did a 15 minute warm up on the rollers prior to hitting the treadmill. Built into the bike stepping up the power to just under FTP for the last couple of minutes. Also focused on high-cadence/pedal technique. Still did a 10 minute warm-up on the treadmill prior to the 2 x 1/2 and 1 x 1 intervals. Why is it that the last .1 seems exponentially longer than the first? Finished with a warm-down that included some moderate hill work as the steepest hill here in eastern NC is my driveway. Legs feel pretty thrashed after testing Friday night, bike yesterday, brick today. Looking forward to a rest day tomorrow. Will do an easy stretching workout and may add in some TRX for the upper body/core. Leaving the legs alone!
Did my run workout on the dreadmill today and for the first time had setup my Garmin310XT to monitor my HR for each leg of the workout. It took the first leg for me to figure out the tones on the Garmin to know if it was screaming at me because my HR was too high or too low. You would think they would make the text bigger as it is hard to read while you're running. Once I figured out the tones, I was able to focus in on the right mph on the dreadmill to keep me in the right zone. The 25min Z3 run was tough but I kept thinking "you have a day off tomorrow, get it done!"
Posted By Aleksandar Tasic on 09 Jan 2011 12:02 PM
I am getting VIs less than 1 on my trainer workouts on frequent basis. I have been puzzled there too. I use Race Day Apollo to download data and that is what I see on the trainer since I started this fall with pre OS training. Any good explanations? I can go digging into my books, just lazy now. I have Skiba and Coggan on my shelf, the answer is there, I am sure.
My AP is higher than NP for almost every interval on the trainer. Obviously anything shorter than 3min will not have NP calculated.
Let me see if I can post a Golden Cheetah file here.
Intervals
Interval Name
Duration
Distance (miles)
Work (kJ)
Average Power (watts)
xPower (watts)
Max Power (watts)
Average Heart Rate (bpm)
Average Cadence (rpm)
Average Speed (mph)
Aerobic Decoupling (%)
BikeScore™
Relative Intensity
1
15:01
0.0
166
184
189
301
120
97
0.0
-7.40
13
0.722
2
08:01
0.0
129
269
262
309
141
97
0.0
3.88
13
0.999
3
01:59
0.0
18
149
126
263
127
90
0.0
-21.90
1
0.483
4
08:02
0.0
131
271
264
311
145
98
0.0
5.32
14
1.006
5
01:59
0.0
16
137
117
259
129
89
0.0
-19.50
1
0.447
6
14:59
0.0
209
232
229
286
139
99
0.0
1.74
19
0.874
7
01:57
0.0
15
130
110
221
124
87
0.0
-12.77
1
0.419
8
15:02
0.0
210
233
230
401
139
99
0.0
1.66
19
0.877
9
08:04
0.0
73
150
147
179
119
93
0.0
-1.60
4
0.559
I thought I read sometime ago that XPower within RaceDay is not exactly the same as normalized power, but is a close approximation of NP as defined by Coggan.
Enjoyed the run today. I stepped up to Intermediate this OS and the firs thing I noticed (or forgot from last year beginner OS) is that the remainder is HMP. Wow! But hitting my paces and glad for the lovely day.
Week 1 is done! Did my long run today after work. Did the WU then 4x800. 1@ 7:59, 2@ 8:00, 3 @ 8:04, 4 @ 8:01 my goal was 8:02 so I think I did pretty well for the first week. The rest of the run I avg 8:14 with a goal of 8:17. Total miles was 5.10 for 45min.
Hey JAN OS...I got my run in this afternoon and was happy with it. did a 12'WU and then both 1 mile intervals at 8:11 pace with 169 avg HR...I walked the rest interval and finished with a 1 mile cool down in Z2...while I don't feel very fast yet, every step takes concentration and effort, but those times are better than normal for me and I am excited to see what next week brings....looking forward to rest and stretching tomorrow. Chap.
Comments
I'm really curious on some thoughts. I have VI's of .99. That is kind of new for me on the trainer. I've never had a number <1. Is that a good thing or a bad thing? Indifferent? <br />
2x8(2)@100% + 2x15(2)@85% + 15' brick z2 out/ z3 back
8' @ 100% 231:
TSS: 13.5 (intensity factor 0.999)
Norm Power: 231
VI: 0.99
Power: 190 266 232 watts
Heart Rate: 135 177 168 bpm
Cadence: 77 93 87 rpm
8' @ 100% 231:
TSS: 14 (intensity factor 1.023)
Norm Power: 236
VI: 0.99
Power: 210 273 238 watts
Heart Rate: 143 182 175 bpm
Cadence: 76 92 88 rpm
15' @ 85% 196:
TSS: 18 (intensity factor 0.847)
Norm Power: 196
VI: 1
Power: 97 253 196 watts
Heart Rate: 148 176 169 bpm
Cadence: 70 99 93 rpm
15' @ 85% 196:
TSS: 17.5 (intensity factor 0.832)
Norm Power: 192
VI: 1
Power: 0 242 193 watts
Heart Rate: 146 178 171 bpm
Cadence: 46 99 93 rpm
Entire workout (189 watts):
Duration: 1:02:57
Work: 714 kJ
TSS: 78.3 (intensity factor 0.867)
Norm Power: 200
VI: 1.06
Pw:HR: 10.72%
Pa:HR: 6.84%
Distance: 19.488 mi
Min Max Avg
Power: 0 273 189 watts
Heart Rate: 77 182 162 bpm
Cadence: 33 100 90 rpm
Speed: 0 21.5 18.5 mph
Pace 2:47 0:00 3:14 min/mi
Hub Torque: 0 10 7 lb-in
Crank Torque: 0 388 177 lb-in
Today's workout was my first bike to run transition (ever) so I wasn't sure what to expect. I felt good for the whole bike and was able to keep in my zones. The transition to running is a weird sensation and my muscles were a little strained for the first leg of the run but they were fine once I hit the second leg of the run and picked up the pace a little. I was actually surprised that the second leg of the run felt pretty good. A nice feeling after the Run TT on Wednesday. Here is my HR chart for the workout:
From Ironman Training
Oops, accidentally clicked Submit twice and can't figure out how to delete this one.
http://connect.garmin.com/activity/62513272
Cheers,
Matt
Hey JOST.......you all are rockin it!
Got up early as well this AM to get my ride in before work! 2 x 8' (2') z4 and 2 x 15 (2) z3 and did pretty well. Did not do the 15' run, needed to get going......get some stuff done around the house for SAU's.
Go Eagles!
Cheers,
Greg
Got it done this morning and played by the rules.
MS: 2 x 6' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard
Was frigging 34 degrees, dense fog and wet roads. See pic below. My finger tips and toes were numb when I got back. Got a flat 10 minutes into the ride. No run after cuz I was (and still am) freezing. Will hit the gym this afternoon and run 15' and do a ton of stretching.
Gonna bump to Advanced OS Plan starting Tuesday.
Interval 1:
Duration: 6:01
Work: 88 kJ
TSS: 9.9 (intensity factor 0.994)
Norm Power: 243
VI: 1
Well done Mr. Stark. What happened in you second interval??? I want to see all 1.00's for your z4 work!!!!!! I'll be doing my intervals on the rollers tonight, and getting the yak trax out for the brick. It might be 20 here... I'm worried about the logistics, first I'll be inside where its warm. I'll lay out my cold clothes for the run which will require some layers. Nothing like climbing into dry clothes when I'm wet. It will be like going from T1-T2.
Hey folks,
Since I tested a week before I got to play around a bit this week. As you were all hammerin' your 2x20's and 5K tests, I played around and did various workouts adding up to an hour of power. Sidelined by a cold for a couple of days, so a forary into the frozen tundra for the brick runs did not happen. Looking forward to a nice run tomorrow.
Dave
It was real cold and windy outside today, so I went to the indoor track after work. 15 min run, 1.8 mile run at a avg of 8:22 per mile. I then went home and got on the trainer, did the warm up then 2x6 and 2x15 for a total of 65min. The zones felt about right by the end, it was a little easy at first. I am now ready for the long run and I am afraid it will have to be inside on the track.
Week one biking: check. Was happy to make my target HRs on the bike. Running is my first love, but it's also the first place I loose fitness it seems. Really felt like I was struggling against myself,
(that's me, and me) but ended up making my targets there too. We'll see how tomorrow goes!!
Got the ride+run in. Very controlled, not overly difficult, kind of refreshing actually. Here are the numbers:
2x8min(2min) AP 269W NP 266W IF 1.01 cad 98 avg HR 141
AP 271W NP 267W IF 1.02 cad 98 avg HR 145
2x15min(2min) AP 232W NP 230W IF .88 cad 99 avg HR 138
AP 233W NP 231W IF .88 cad 99 avg HR 138
Total 1:15
Run 2mi 6:34, 6:33 Mile 1 uphill downwind, mile 2 downhill into the wind, overpaced mi 1 should have been at 6:55 or less.
Liked this workout a lot, fast and furious, done before you know it. Still struggling with a useful format for posting numbers. I use Skiba's Race Day Apollo and it is not as friendly as WKO when posting. I will try not to bore you folks with all the detail.
2x1/2 (3), 1x1, all between 7:00-7:05, followed by 10 minutes at 7:30. Felt very good.
Now, for some ice skating with the kids. Bought my 3yo son hockey pants yesterday, to try to take some of the pain away from falling on his backside!
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After spending the day with the kids yesterday cranked out a pretty decent brick this morning. Stuck to the trainer since the roads are a bit snow/ice covered here in NJ. I have to admit that the biking legs are starting to feel better.
Next week I will be on the raod for work so won't have the bike. Plan on trying to find a gym and hit a few spin classes instead. Just to keep the bike thing moving.
Now off to pack and get ready for my flight to NC this evening.
MS: 2 x 6' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard Then 15' run @ MP Out and HMP back.
Interval 1:
Duration: 6:04
Work: 76 kJ
TSS: 11.1 (intensity factor 1.049)
Norm Power: 210
VI: .99
Interval 2:
Duration: 6:01
Work: 75 kJ
TSS: 10.9 (intensity factor 1.041)
Norm Power: 208
VI: .99
First 15' @ 85%:
Duration: 15:03
Work: 156 kJ
TSS: 18..9 (intensity factor 0.868)
Norm Power: 174
VI: 1
Second 15' @ 85%
Duration: 15:01
Work: 156 kJ
TSS: 19 (intensity factor 0.872)
Norm Power: 174
VI: 1
Entire workout:
Duration: 1:00:01
Work: 592 kJ
TSS: 77.7 (intensity factor 0.885)
Norm Power: 177
VI: 1.08
Distance: 17.029 mi
I am starting to get comfortable at tolerating the discomfort of hard efforts for longer and longer durations. It never gets painful, rather just builds to a certain level of discomfort and then training to be able to carry that level of discomfort. We're all building our mental six-packs.
Great bike workouts everyone is hitting. This group is motivated.
I am getting VIs less than 1 on my trainer workouts on frequent basis. I have been puzzled there too. I use Race Day Apollo to download data and that is what I see on the trainer since I started this fall with pre OS training. Any good explanations? I can go digging into my books, just lazy now. I have Skiba and Coggan on my shelf, the answer is there, I am sure.
My AP is higher than NP for almost every interval on the trainer. Obviously anything shorter than 3min will not have NP calculated.
Let me see if I can post a Golden Cheetah file here.
Intervals
Interval Name
Duration
Distance (miles)
Work (kJ)
Average Power (watts)
xPower (watts)
Max Power (watts)
Average Heart Rate (bpm)
Average Cadence (rpm)
Average Speed (mph)
Aerobic Decoupling (%)
BikeScore™
Relative Intensity
1
15:01
0.0
166
184
189
301
120
97
0.0
-7.40
13
0.722
2
08:01
0.0
129
269
262
309
141
97
0.0
3.88
13
0.999
3
01:59
0.0
18
149
126
263
127
90
0.0
-21.90
1
0.483
4
08:02
0.0
131
271
264
311
145
98
0.0
5.32
14
1.006
5
01:59
0.0
16
137
117
259
129
89
0.0
-19.50
1
0.447
6
14:59
0.0
209
232
229
286
139
99
0.0
1.74
19
0.874
7
01:57
0.0
15
130
110
221
124
87
0.0
-12.77
1
0.419
8
15:02
0.0
210
233
230
401
139
99
0.0
1.66
19
0.877
9
08:04
0.0
73
150
147
179
119
93
0.0
-1.60
4
0.559
@Aleksandar - interesting! But I think under perfect controlled environment where one can maintain same exact watts over duration Z, then AP will equal NP resulting in VI=1.0 . If any short term spike in watts during duration Z, then NP will exceed AP resulting in VI >1.0 . I just cannot imagine another scenario where AP would be more than NP. Your software may be doing something strange in its power calculations.
You meant to say in that sentence NP less than AP, I believe. Yes, I agree with you. This is odd. Pulled out Hunter/Cogan power bible, it just does not discuss an option in my case leaving me to believe that this scenario is not possible. Was looking for formula for NP, it is only described in worded format in the book. I will email or call Dr. Skiba tomorrow. I can also send few of my power files to someone who uses WKO and see what it says. This will obviously influence my indoor test result as well as training.
If you notice in the file above, knowing what I know about my software, I bumped my AP during the workout over my test NP>FTP result, just to make sure I was hitting the target. I went 269W and 271W on AP to get NP just over 262W.
I posted the question up in general training forum, will see if anyone has any educated answer other than software, which is entirely possible.
@AT and Dave - Sounds like a post to the Power and Pace forum. I know I had a .99 one time recently and was on a trainer interval. But that was the only time ever for me. Maybe it is a trainer thing? The resistance adds back? Would love to know the answer when you find out.
@Dave - way to get it done yesterday. You SoCal folks have it pretty sweet with your weather.
@Mr. Massey - Good to see ya! Glad things are bouncing back. You doing Cali 70.3 this year?
@Peter - Guess your fire got lit, eh?
Nice consistent intervals with solid VI's. And .885 for 60'? Suh-weet!
@Mike and Julia - Nice work! Julia, are you a principal or something?
As you can see, I added (AND RUN) to this thread. No need to add another thread for one day.
Went and did the 2 x 1/2 miles and 1 x 1 miles this morning. 35 degrees this morning and the thought of being cold was not appealing. Hit the dreadmill at the gym and made all the intervals. Added 30' to the run for the half marathon hack and ran 9 miles in 75'.
I know it isn't perfect because the workouts are short, but WKO shows 479 TSS for the week. At least give me a number for my WORK this week.
Glad tomorrow is a rest day. Gonna try a yoga class.
Since the run is my strong suit and really want to focus on bike this OS, I turned today's workout into a mini brick. Did a 15 minute warm up on the rollers prior to hitting the treadmill. Built into the bike stepping up the power to just under FTP for the last couple of minutes. Also focused on high-cadence/pedal technique. Still did a 10 minute warm-up on the treadmill prior to the 2 x 1/2 and 1 x 1 intervals. Why is it that the last .1 seems exponentially longer than the first? Finished with a warm-down that included some moderate hill work as the steepest hill here in eastern NC is my driveway. Legs feel pretty thrashed after testing Friday night, bike yesterday, brick today. Looking forward to a rest day tomorrow. Will do an easy stretching workout and may add in some TRX for the upper body/core. Leaving the legs alone!
I thought I read sometime ago that XPower within RaceDay is not exactly the same as normalized power, but is a close approximation of NP as defined by Coggan.
Week 1 is done! Did my long run today after work. Did the WU then 4x800. 1@ 7:59, 2@ 8:00, 3 @ 8:04, 4 @ 8:01 my goal was 8:02 so I think I did pretty well for the first week. The rest of the run I avg 8:14 with a goal of 8:17. Total miles was 5.10 for 45min.
Hey JAN OS...I got my run in this afternoon and was happy with it. did a 12'WU and then both 1 mile intervals at 8:11 pace with 169 avg HR...I walked the rest interval and finished with a 1 mile cool down in Z2...while I don't feel very fast yet, every step takes concentration and effort, but those times are better than normal for me and I am excited to see what next week brings....looking forward to rest and stretching tomorrow. Chap.