Week 2 Bike Thread
So, I'm finally back from being sick, and got on the trainer today, and couldn't finish more than 2 of the main sets. So decided to switch up my Tuesday and Thursday workouts this week. If I remember correctly, I think I did this a lot last OS because for some reason Tuesday just wasn't my day. Anyone else have this experience? I assume the easier bike is Thursday because of the hard run on Wednesday, but I never had any problems finishing the harder bike on Thursday when I switched them up. Oh well, got in the 2 sets and then got off and did some foam rolling to try and help my hamstrings and quads with some tightness I've been having. How is everyone else feeling?
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Bike: 3x8 @ FTP=231 + ABP=196: #1:229w=.99IF, #2:226w=.98, #3=229w=.99
Run: 20' EP + 3x20 strides: Run felt great.
Should be in good shape for tomorrow.
I hit the the trainer and completed 2x8's no problem, had to hold myself back on the "rest at 85%". I was feeling all smug and happy with myself until I read Tom's post and realized "CRAP!!! it was 3 intervals of 8'!!!!"
Oh well, just gotta accept it for what it was and move on. I obviously need to brush up on my reading skills!
tossed my cookies after this mornings bike/run.
Can't tell if it was the workout or I am sick or I have food poisoning or what. Feel ok now. Up until this point I have only read/seen people talking about going til they puke. Not sure how I feel about it all....
Julia,
As a general rule of thumb, the wkos aren't made for you to go until you puke. There may be a few references to it when testing, but you shouldn't be vomitting at the end of a workout. You're probably not feeling well. Hope you feel better.
Dave
@Julia - wow, feel better!
@Jennifer - Glad you're feeling better.
@Nemo - I'll be doing the 3x8s with ya on Th (if you decide to make them up). How's your calf doing?
I'm actually thinking I might intentionally swap my Ts/Th workouts OR simply to the brick after Th bike. I telework on Thursday so it's easier to get it all done in one shot (and the odds are good I can do it during lunch and run outside in the daylight and slightly warmer temps). Curious if folks have a thought on which to do. I like the idea of doing the brick on the harder bike day, but at the same time, by switching to Th I will have run on Wd and will be slightly tired. I could go either way. I hate that I have to modify the plan, but my schedule is what it is and I love the Th telework day when that becomes the long run day!
For the next few weeks, despite my initial intentions/new year resolution, I'm going to continue to be an evening exerciser. I'm starting the process of a cleanse and I think a first thing in the morning workout after a 12 hour fast will not work out very well. Hopefully I can transition to early mornings in the second week of Feb! Heck, hopefully I'll be able to do these workouts while cleansing (fortunately there is one solid food meal a day - lunch, another reason why I want to wait for the workout).
Good work so far everyone. Thanks for starting the thread, Jennifer.
I LOVE seeing the WKO data! If you got data, flaunt it!
Or am I just old skewl EN now?
@Julia - I agree with what the others said. Whatever caused your hurlage I hope it is just temporary.
@Allen - What are 6 x 6's? I know the Advance OS Plan had 3 x 8's and i assume the Intermediate plan had 3 x 6's. Are your intervals from the Beginner plan? Just curious. And good work, BTW! :-)
@Nemo - As I was walking out the door this morning I was thinking 2 x 8's. Decided to take another look and low and behold they were 3x. DOH!
As noted, I had 3 x 8's with a 20' Z1 T run after on the docket. Tom Glynn and I tried a different area to do our WORK this morning and it kinda worked out and kinda didn't. Due to neighborhood admin stuff, we got the first 8' and then found a short hill to get shorter intervals done on. Kinda stuck there. So did 1 x 8' and then 4 x 4:30ish followed by the 20' T run. Was 38 degrees and I froze again.
For each of the 4:30's below I tried to get a little farther up the hill.
8' Interval:
Duration: 8:01
Work: 118 kJ
TSS: 13.3 (intensity factor 0.999)
Norm Power: 245
VI: 1
Distance: 2.299 mi
4:30 Interval #1:
Duration: 4:33
Work: 69 kJ
TSS: 8 (intensity factor 1.027)
Norm Power: n/a
VI: n/a
Distance: 0.714 mi
Elevation Gain: 183 ft
4:30 Interval #3:
Duration: 4:31
Work: 69 kJ
TSS: 8.2 (intensity factor 1.044)
Norm Power: n/a
VI: n/a
Distance: 0.822 mi
Elevation Gain: 179 ft
4:30 Interval #4:
Duration: 4:34
Work: 71 kJ
TSS: 8.4 (intensity factor 1.052)
Norm Power: n/a
VI: n/a
Distance: 0.852 mi
Elevation Gain: 186 ft
Ran 30' after at LRP. Looking forward to the run intervals tomorrow !
Allen, I wondered about the 6x6's too but John beat me to it ...?? and Julia, the cookie tossing shouldn't come about until the next 2x20 test, take it ez.
Tuesday | Bike_FTP | MS: 6 x 6' (2') @ 95-100%/Z4/Hard Remainder of time @ 80-85%/Z3/Mod-Hard | 60
Tuesday | Run_Strides | MS: 10' @ EP/Z1/Easy + 5 x 20 Strides | 15
Since my plan is different I'll have to remember to list my workout along with the results so you guys can keep me accountable ;-)
Allen,
You did more work in the Beg plan than anyone in the int and/or adv plan will do. 36' of work total, vs 24' for the rest of us.
What's Thurs look like? I only ask to look for consistency. I think the 6x6 might be a typo. Nonetheless, nice work.
Dave
Wednesday | Run_FTP | MS: 5 x 800 (4') @ TP/Z4/Hard. | 45
Thursday | Bike_FTP | MS: 2 x 6' (2') @ 95-100%/Z4/Hard Remainder of time @ 80-85%/Z3/Mod-Hard | 60
Tuesday week 3 has a 3x8 and Tuesday week 4 has a 2x10 so I think you are all correct. I'll definitely be avoiding stairs today.
Super job everyone! I am actually kinda sad that I can get my session in today.
Guess I will just have to save all this pent up energy for tomorrow's run.
Pete
If Allen's session is a typo he should get an award along with anyone else who did it. I am giggling and also feeling for his pain.
WOW!
I'm heading home soon to do 3x8s sans run or 2x8 (switching ts and th)... we shall see. I'm kinda feeling 3x8s in a sick way (also, Th is day one of my cleanse so I think getting the hard stuff in when I have solid food to look forward to might be wise).
6x6min(2min)@FTP used to be one my serious workouts for sprint prep. Good job Allen, that is not easy and certainly not a beginner's level workout. You just banked some serious fitness, make sure you recover now extra hard, naps, good fueling etc. Got to catch up now with the "beginner" run plan.
3x8min(2min)@FTP, no 85% work for me this time, xP=NP (little different but close), FTP 262W
interval 1 AP267W xP264W IF1.01 cad 97 HR 143
interval 2 AP271W xP267W IF 1.02 cad 97 HR 149
interval 3 AP 274W xP269W IF 1.03 cad 98 HR 153
Total 60min, IF .867
Run 4mi E-pace+strides avg pace 7:56
Done.
Ho. Ly. Crap.
I also did the 6 x 6 in the Beginner OS and was wondering if it was a typo, but figured "hey, the plans are in their 8th generation, how could there be any typos?".
Pretty brutal . . . especially since I was evicted from my pain cave temporarily (it doubles as our guest room) and had to do them in an empty room, in the dark, with only headphones and no TV. My 3 yr old walked into the room and looked at me when I was in the middle of the 5th interval, quickly realized I was in no mood to chat and did a u turn back out of the room.
Since I don't have a treadmill and it was 10 degrees this morning in OKC, I skipped the strides afterward . . . now I don't feel so guilty.
Good work Allen!
workout DONE - hit my 3 intervals at 0.988, 0.996, and 0.995
another question from this non-noob; anybody can instruct me on how to copy from WKO in parallels to here? how do you guys exports that stuff?
keep hitting it hard peeps, and keep the MOJO flowing ;-)
Becky - Good point. I'll make sure they get a heads up for future newbies.
@Hasan: i copy and paste from WKO. With the workout open in Journal view, I go to the summary section and compy the intervals from there and paste into the forum. There is a minute or two of formatting to make it look pretty, but that is about it.
@David: You get an award also. Ho Ly Crap sums it up well.
@AT - As always, you rock!
@Al - Glad to have ya back and posting. When do you get back on your "real bike?"
I can definitely tell by now that it's a bug, not the workout thank goodness.
And to clarify, I meant that I had only read *elsewhere* about puke inducing workouts, not really here inside EN. 
Allen, good job.
The day didn't shake out for me today as I missed my work out, woke up on time but just didn't do it. Felt bad about it all day. So I read some wiki to work on the mental six pack and reading the posts got my head back into the right place. Thanks everyone... I will get tomorrow done and look forward to telling you about it.
Chap
3 x 8 felt hard. I had worked my way up to regularly doing 2 x 15, or 3 x 10, so I thought this would be cake. Just wasn't feeling it today, although I got it done. It's time to me to bring the work intervals down anyway so I don't burn out, and build up again with the group.
Since I'm not running, I swam with my master's group--lost count, but came in ~2000m. Felt very good in the water today.
Full run through of the functional work I'm doing. That's enough for today! (Shhhh....teeny, tiny something kicking in....for the FIRST time in my life today, I felt my glutes working in the water. Whu???? Kewl! That may not be new to ANY of you, but there was definitely something going on that wasn't before! Onward and upward!)
Like Linda, I had worked my way up to longer intervals and stayed there last week while everyone was testing. Got a cold last week and thought I was out of the woods but felt less than stellar today. Intent was to just do the 3x8's and I barely made it. I also got a tad bit aggressive doing 4x1' warmups and may have burned a match or two.
Intervals were 308, 305, then kaboom, 294. I was ready to jump off after 45' but was able to muster enough mojo to keep pedaling even though it wasn't close to 85%, I figured something was better than nothing. As time went on, I felt stronger and was able to complete the wko w/ a solid 85% after all was said and done.
.89 for the hour and I'm pooped.
My brick run was two flights of stairs to the shower.
Dave