I believe that there is a way to get an IF less than 1, IIRC it involves doing spikey intervals with lots of rest. At least, that is the most extreme scenario. There are variations on it.
I got the brick done today after doing the run yesterday. Good bike, didn't feel too hard. Run was fine too although my Garmin 405 couldn't get a satellite lock and I have no data other than time and known distance. I ran with a buddy and we ended up pushing the pace (~7sec/mile faster than z4 actually), but it was only a ~13 minute run so I assume not a major issue to deviate from the workout recommendation.
I assume at this part of the OS we're not supposed to feel like we're getting killed on the bike, right? If we are, I might want to re-test FTP.
Sunday run complete, 8mi in 60min, 2x1mi(2min)@ 6:27, 6:23, 1mi E-pace, followed with 1mi@HM-pace, 6:36, than 1mi@M-pace 6:55, .5mi E-pace CD. Complete Week 1. Feeling good, not tired and beat down.
Nice work girls and guys, let's see how week 2 plays out. Should be fun.
Back on the horse again today and got the run done tonight. Very happy, everything felt as it should, hit my times and feel great right now. Glad to see so many happy campers out there, good to be healthy isn't it? Let's work next week.
One last entry for week one. . .got the Sunday run done late. Dragging all day and dreading the run. But bodies can be strange and once I got the warm-up done I was ready to run and had a pretty good workout. Garmin's website isn't working right now so I can't download and view the results but I think I hit my paces. Now it's stretch, re-fuel, sleep. Enjoy the rest day everyone!
Update: Garmin's site is back up and I downloaded my data and was very surprised with what I saw:
0.5mile @ 8:37 (:07sec faster than my TP zone pace)
0.5mile @ 7:52 (ran at RPE based on first .5 run - this didn't feel overly hard or fast)
1.0mile @ 7:46 (ran at RPE as well)
This is a good surprise but it was way faster than my TP zone. Legs feel fine this morning. So should I be adjusting my zones already or try to slow down and just run according to my test #1 vDot zones and not use RPE as well?
Comments
I assume at this part of the OS we're not supposed to feel like we're getting killed on the bike, right? If we are, I might want to re-test FTP.
Lap 2 (0:08:01.24):
Duration: 8:01
Work: 99 kJ
TSS: 12.8 (intensity factor 0.98)
Norm Power: 207
VI: 1
Pw:HR: 4.5%
Pa:HR: 7.08%
Min Max Avg
Power: 155 233 208 watts
Heart Rate: 128 153 144 bpm
Cadence: 83 89 86 rpm
Lap 4 (0:08:02.95):
Duration: 8:03
Work: 100 kJ
TSS: 12.9 (intensity factor 0.98)
Norm Power: 207
VI: 1
Pw:HR: 3.81%
Pa:HR: 4.63%
Min Max Avg
Power: 175 249 208 watts
Heart Rate: 141 158 153 bpm
Cadence: 86 93 89 rpm
Lap 6 (0:15:01.81):
Duration: 15:02
Work: 157 kJ
TSS: 17.2 (intensity factor 0.829)
Norm Power: 175
VI: 1
Pw:HR: 0.18%
Pa:HR: 0.5%
Min Max Avg
Power: 148 217 175 watts
Heart Rate: 137 155 145 bpm
Cadence: 86 95 90 rpm
Lap 8 (0:15:01.68):
Duration: 15:01
Work: 160 kJ
TSS: 17.9 (intensity factor 0.845)
Norm Power: 178
VI: 1
Pw:HR: -0.32%
Pa:HR: -23.9%
Min Max Avg
Power: 150 209 179 watts
Heart Rate: 140 152 145 bpm
Cadence: 88 99 91 rpm
Entire workout (179 watts):
Duration: 1:02:27
Work: 670 kJ
TSS: 77.3 (intensity factor 0.865)
Norm Power: 183
VI: 1.02
Pw:HR: 9.7%
Pa:HR: 13.15%
Min Max Avg
Power: 74 249 179 watts
Heart Rate: 93 163 141 bpm
Cadence: 55 99 88 rpm
Sunday run complete, 8mi in 60min, 2x1mi(2min)@ 6:27, 6:23, 1mi E-pace, followed with 1mi@HM-pace, 6:36, than 1mi@M-pace 6:55, .5mi E-pace CD. Complete Week 1. Feeling good, not tired and beat down.
Nice work girls and guys, let's see how week 2 plays out. Should be fun.
Back on the horse again today and got the run done tonight. Very happy, everything felt as it should, hit my times and feel great right now. Glad to see so many happy campers out there, good to be healthy isn't it? Let's work next week.
DAMN! Good stuff in here!
@Matt - Love seeing the WKO data. Very solid intervals and consistent VI. Nice work! Wish others would post there!
@AT - You rock my man! And I looked at your data below again and I see you have a high cadence like I do. Nice.
@Et al - WOOHOO!
Enjoy the day off manana.
One last entry for week one. . .got the Sunday run done late. Dragging all day and dreading the run. But bodies can be strange and once I got the warm-up done I was ready to run and had a pretty good workout. Garmin's website isn't working right now so I can't download and view the results but I think I hit my paces. Now it's stretch, re-fuel, sleep. Enjoy the rest day everyone!
Update: Garmin's site is back up and I downloaded my data and was very surprised with what I saw:
This is a good surprise but it was way faster than my TP zone. Legs feel fine this morning. So should I be adjusting my zones already or try to slow down and just run according to my test #1 vDot zones and not use RPE as well?
John, you going to jog with me today??
Dan
@John, thanks, everyone here keeps me going.
@Dan, good to see you out running. For today, I go to rogue thread.
can somebody direct me towards a half-mary hack for the OS?
thanks
-hb
can somebody direct me towards a half-mary hack for the OS?
thanks
-hb
can somebody direct me towards a half-mary hack for the OS?
thanks
-hb
http://bit.ly/ekBynu
sorry about the same post going in 5 times.....