Holy crap. . .slacking for 6 months has officially bit me in the A$$!!! After all of the accumulated stress of testing and the weekend workouts, today's 3x8's + the brick run was really tough for me. The only bright side was my son who did the workout with me admitted that I hurt him during the 3x8's. He paid me back at the end of the run when he picked up the pace and I tried to follow - I quit following when we passed under the 5:59/mile mark. Damn I wish I could run like that!!! The way I feel now I can't even think of the pain tomorrow's INT run plan is going to cause me. Work is pain + speed / ouch = I'm a pu**y. (I apologize in advance if my bleeped language offended anyone :-) ).
Brick in the books. And I want to add that I took one for the team tonight. Got done with the 3X8, 2 minute rest, got dressed for 10 minutes, ran in a blizzard for 25, finished at 10 pm. IF:98, 97, 99, and the brick was 67. Running was easy, seeing was very difficult. Found the bike intervals to burn a bit, but could hold without too much of a problem. Must keep saying to myself, its early and I'm out of shape!! Good nite.
@ John - I'm riding my commute/touring bike - looks like a cyclo cross, but with 23c tires on it. It ain't no racer, its got heavy wheels, to take the pounding of a daily commute or long multi-day tours. My TT bike, which is what i usually use on the trainer in the early OS, is still in the hospital getting a new front triangle and fork. Tough job, as it's a 650, which makes forks for a TT bike tough to find, I guess. No ETA, other than " a few more weeks." Custom bike builder, has no sense of time pressure, I guess. Which is good; he doesn't ship unless it's right.
I've been flying below radar for a week during family invasion for my middle daughter's engagement party at our house this weekend, great fun but took a toll.
not even sure how to juggle all the WKO data, planning on spending some time in the next two weeks.
questions:heart rate monitor wasnt working, any ideas? does everyone do the standard warmup 10 mns easy, 3x3(1) Z3 do most people do a cool down on the back end? how long? i was at 52 mins when done with the main sets, did a 3 min Z3 and then a 5 min easy cool down.
FTP 200 TSS .844 for entire workout, norm power 169, VI 1.08
ok, some quick reading on WKO and i am becoming dangerous, here are some stats from my 3 intervals, the odd times reflect what i highlighted in WKO, not the actual interval length Interval #1 Duration: 7:42 Work: 90 kJ TSS: 12.1 (intensity factor 0.969) Norm Power: 194 VI: 0.99
@dan, you are in Oneonta, snow is a daily event!!! I remember the college forecast "upstate new york will be sunny except for a small area over Oneonta!!!..."
ok, some quick reading on WKO and i am becoming dangerous, here are some stats from my 3 intervals, the odd times reflect what i highlighted in WKO, not the actual interval length
Interval #1
Duration: 7:42
Work: 90 kJ
TSS: 12.1 (intensity factor 0.969)
Norm Power: 194
VI: 0.99
Interval #2
Duration: 8:13
Work: 96 kJ
TSS: 12.9 (intensity factor 0.972)
Norm Power: 194
VI: 0.99
Interval #3:
Duration: 7:51
Work: 92 kJ
TSS: 12.5 (intensity factor 0.979)
Norm Power: 196
VI: 0.99
If it is from WKO those should be the times.
Dude, solid, consistent and even intervals. Well done. Even for a guy from New Yawk!
I had weird anticipation about the workout. Read most of the posts during the day knowing I would be in my garage this evening. I hit the EN workout and I won. It didn't beat me down as I was fearing. While the intervals are always a mind game, I felt great on the tailend of the workout.
67 min on the trainer, including:
5min at 175w
3 x20" at 325w
5min at 175w
3 x 8min at 265w (102%)
22min at 230w (88%)
Total IF=90%, NP=235w
I imagined looking back down a road and could not see Stark anywhere; he could not catch my rear wheel ;-)
I did my 3 x 8's and called it a ride. It's not easy to breath or drink from a water bottle when half of your face is still frozen from a temporary crown. Bailed on the run due to the freezing. Looking forward to today's run right after work even though it's on the treadmill.
Then went running in the cold and the dark on slushy roads. Was supposed to be 25' easy but it was too dark to see my watch and I'm not experienced using multiple "gears" so ended up averaging 6:58 pace (z4). I guess I was really warmed up from the bike because it didn't feel too hard. I also was confused and had it in my head it was supposed to be 20' running so I was pretty annoyed when I uploaded and then realized it was supposed to be a 25' run.
Sounds like everyone is successful! Great to read all the positive posts. Hope we're all rested for today's run, I'm actually looking forward to it. Today will be inside if I can help it, I like being able to do these on a track. @Scott: I must live in one of the cloudiest towns in the US! I spent 45 minutes shoveling a 30ft. driveway because I live in town and have nowhere to put the snow! My kids love it, they just play in the mounds I make, and my baby sits in the backpack a sleeps, nothing like adding 30lbs to the shoveling! Too bad it doesn't count as a run workout! Good job everyone!
These Tuesday bike sessions are hard. I'm really hopeful that my ftp will move up quickly. Right now I'm in the group that needs to get stronger on the bike or I just won't finish the bike fast enough to even be on the TSS chart from the power webinar. Luckily, it's supposed to be nicer this weekend in NCAL - hoping I can get outside for my Saturday ride.
I swapped workouts as I knew today would be blizzard day, so yesterday I went 2:30 on happily new roads. 1:20 warm up then z3 all the way back. Blizzard/rest day today; 2x8 tomorrow.
Did my 3x8's this morning. A little rough on me. For some reason it felt really hard to keep my cadence and power up. Not sure if it was just day three in a row building up, or other factors:
@Tom: When I did mine, I felt the same way. I'm dragging a bit "strength" wise for the bike. I can get the work done, just not comfortable yet. I need to get in shape!!!!
Got through my main set today with an IF=.98. Felt good. Once I started doing the 85% work, my knees started to hurt. So, instead of making matters worse, I dialed it back and rode for 30min. and called it a workout. I think the 4th day in a row caught up to me. The sad part is that I have to do Saturday's ride tomorrow since I will be out of town for the weekend (which means Sunday's run will happen on Monday...again!). Can't wait to get back to the prescribed schedule.
Nice job folks! I did the 3x8's this morning since I screwed up and only did 2 on Tuesday. I'm not running yet, and I gotta say, I'm finding these workouts a LOT easier without the run on Wednesday! Then again, it's only 8' intervals, the hard stuff is still ahead!
@Tom- is your cadence usually 83ish during the z4 efforts?
3x8's Tuesday had me dragging and dreading.
2x8s today, broken down in 4 min increments: 280, 300, 293, 318. First 4 was in aero and still "cold" even after a 20 min warm up because I didn't run my hr up sufficiently So effectively the first half of the 8 was warming up. Not the way to do it.
Then 15 @ 356w.
Now Las Vegas where 50 and sunny will feel tropical.
Just finished today's bike (Beginner OS: MS: 2 x 6' (2') @ 95-100%/Z4/Hard Remainder of time @ 80-85%/Z3/Mod-Hard). The Garmin worked today and no typos on the Beginner OS
Legs and lungs felt pretty good considering the last two days workouts but my lower back was pretty sore after an hour in the saddle. Still getting used to being on a bike for extended periods.
Today I got on the bike feeling crappy, warm up felt like "oh no," but in the end it went great. Did 1 x 10 then 1 x 12 all at 100%. Truthfully, I forgot to look at the workout before I went downstairs so I made it up. It was so early this morning, I wasn't even sure what we did on Tuesday to extrapolate from there. It's all good in the end.
On the docket today: MS: 2 x 8' (2') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard
Tom Glynn and I got rained out 1 mile into our ride this morning so we doubled back and headed to his cave. I could tell during the first interval that today was not going to be pleasant. Barely held the interval for the first. For the second I just used the EN guidance and dialed things back and completed the interval vs. quitting. Even 90% was a bitch. Then just stopped. No need to suffer and because I am not that macho.
Today was not a "fail." It was just "one of those days" for me. I will have more throughout the next 18+ weeks. Onward and upward on Saturday!
@ Chris - I'm doing the math and thinking 356? That's double my FTP! What does that dude eat?
Got into the pain cave later this morning than I hoped and had to cut the workout a little short. Trimmed the warmup to 10' and got the main set in with a very short cool down. Interval 1: Duration: 8:20 Work: 88 kJ TSS: 14.5 (intensity factor 1.022) Norm Power:177 VI: 1
Since I shorted myself on the second interval and felt pretty good I added a third, hard effort: Interval 3: Duration: 1:45 Work: 19 kJ Pavg: 188 TSS: N/A Norm Power: N/A VI: N/A
Feeling pretty good on the bike and fairly sure my tested FTP is a little low. Will continue to push a little harder than FTP on intervals but don't want to get too far out of the EN box. Also run into a little bit of a cadence gap right around my FTP so I aim slightly high rather than slightly low.
Comments
@John, thanks, been looking for your bike workout, can't find it. Common now, what's the dealio here.
Brick in the books. And I want to add that I took one for the team tonight. Got done with the 3X8, 2 minute rest, got dressed for 10 minutes, ran in a blizzard for 25, finished at 10 pm. IF:98, 97, 99, and the brick was 67. Running was easy, seeing was very difficult. Found the bike intervals to burn a bit, but could hold without too much of a problem. Must keep saying to myself, its early and I'm out of shape!! Good nite.
Dan
Oh, and I forgot to pump up my tires for the ride...since last thursday!
I've been flying below radar for a week during family invasion for my middle daughter's engagement party at our house this weekend, great fun but took a toll.
questions:heart rate monitor wasnt working, any ideas?
does everyone do the standard warmup 10 mns easy, 3x3(1) Z3
do most people do a cool down on the back end? how long? i was at 52 mins when done with the main sets, did a 3 min Z3 and then a 5 min easy cool down.
FTP 200 TSS .844 for entire workout, norm power 169, VI 1.08
Interval #1
Duration: 7:42
Work: 90 kJ
TSS: 12.1 (intensity factor 0.969)
Norm Power: 194
VI: 0.99
Interval #2
Duration: 8:13
Work: 96 kJ
TSS: 12.9 (intensity factor 0.972)
Norm Power: 194
VI: 0.99
Interval #3:
Duration: 7:51
Work: 92 kJ
TSS: 12.5 (intensity factor 0.979)
Norm Power: 196
VI: 0.99
good job!
If it is from WKO those should be the times.
Dude, solid, consistent and even intervals. Well done. Even for a guy from New Yawk!
@Dan, awesome job.
@Scott, I am WU 5min Z1, 5min build to top Z3, 1min Z1, 3x1min(1min)@FTP than 3-4min Z1, than MS starts, CD 5-15min Z1
I had weird anticipation about the workout. Read most of the posts during the day knowing I would be in my garage this evening. I hit the EN workout and I won. It didn't beat me down as I was fearing. While the intervals are always a mind game, I felt great on the tailend of the workout.
67 min on the trainer, including:
5min at 175w
3 x20" at 325w
5min at 175w
3 x 8min at 265w (102%)
22min at 230w (88%)
Total IF=90%, NP=235w
I imagined looking back down a road and could not see Stark anywhere; he could not catch my rear wheel ;-)
Did the workout LATE last night after some business travel concluded.
10' W/U then 3x8'(2') plus 20' at 85% to round out the hour.
Interval 1 - NP: 206w, Work: 99kJ, TSS: 12.8, IF: 0.977, VI: 0.99, cadence: 86, HR: 143
Interval 2 - NP: 207w, Work: 100kJ, TSS: 12.9, IF: 0.982, VI: 1, cadence: 90, HR: 149
Interval 3 - NP: 212w, Work: 102kJ, TSS: 13.5, IF: 1.004, VI: 0.99, cadence: 91, HR: 153
20' @ 85% - NP: 178w, Work: 214kJ, TSS: 23.8, IF: 0.845, VI: 1, cadence: 91, HR: 140
Felt good, not too hard at all.
Then went running in the cold and the dark on slushy roads. Was supposed to be 25' easy but it was too dark to see my watch and I'm not experienced using multiple "gears" so ended up averaging 6:58 pace (z4). I guess I was really warmed up from the bike because it didn't feel too hard. I also was confused and had it in my head it was supposed to be 20' running so I was pretty annoyed when I uploaded and then realized it was supposed to be a 25' run.
HA HA HA! You got that right! Nice job getting it done despite the dental work
Sounds like everyone is successful! Great to read all the positive posts. Hope we're all rested for today's run, I'm actually looking forward to it. Today will be inside if I can help it, I like being able to do these on a track. @Scott: I must live in one of the cloudiest towns in the US! I spent 45 minutes shoveling a 30ft. driveway because I live in town and have nowhere to put the snow! My kids love it, they just play in the mounds I make, and my baby sits in the backpack a sleeps, nothing like adding 30lbs to the shoveling! Too bad it doesn't count as a run workout! Good job everyone!
8' #1: TSS 13.1 (.989)
pNorm: 229
pAvg: 230
CadAvg: 83
8' #2: TSS 13.2 (.991)
pNorm: 229
pAvg: 231
CadAvg: 83
@Tom: When I did mine, I felt the same way. I'm dragging a bit "strength" wise for the bike. I can get the work done, just not comfortable yet. I need to get in shape!!!!
3x8's Tuesday had me dragging and dreading.
2x8s today, broken down in 4 min increments: 280, 300, 293, 318. First 4 was in aero and still "cold" even after a 20 min warm up because I didn't run my hr up sufficiently So effectively the first half of the 8 was warming up. Not the way to do it.
Then 15 @ 356w.
Now Las Vegas where 50 and sunny will feel tropical.
Then 15 @ 356w.
CM,
You had to break up your 8's into 4's then ripped off 15' @ 356?
The 8's were 8's. I just recorded them in 4 min increments per your instructions.
@Allen, 2x6min must have felt like getting a flue shot compared to 6x6min,
Bike work DUN!
2x8min(2min)@FTP+15min@85%, total 60min, IF .86, TSS 75:
interval 1 AP 268W NP 267W IF 1.02 cad 103 HR144
interval 2 AP 275W NP 270W IF 1.03 cad 98 HR 150
interval 3 AP 236W NP 235W IF .89 cad 99 HR 142
Did not feel as easy as it was on Tuesday. Legs just a little tired.
Today I got on the bike feeling crappy, warm up felt like "oh no," but in the end it went great. Did 1 x 10 then 1 x 12 all at 100%. Truthfully, I forgot to look at the workout before I went downstairs so I made it up. It was so early this morning, I wasn't even sure what we did on Tuesday to extrapolate from there. It's all good in the end.
@Chris - Man, that 356 had me scratching my head. Did look cool, though.
@All - Good work!
On the docket today: MS: 2 x 8' (2') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard
Tom Glynn and I got rained out 1 mile into our ride this morning so we doubled back and headed to his cave. I could tell during the first interval that today was not going to be pleasant. Barely held the interval for the first. For the second I just used the EN guidance and dialed things back and completed the interval vs. quitting. Even 90% was a bitch. Then just stopped. No need to suffer and because I am not that macho.
Today was not a "fail." It was just "one of those days" for me. I will have more throughout the next 18+ weeks. Onward and upward on Saturday!
Interval 1:
Interval 2:
Entire workout (165 watts):
Got into the pain cave later this morning than I hoped and had to cut the workout a little short. Trimmed the warmup to 10' and got the main set in with a very short cool down.
Interval 1:
Duration: 8:20
Work: 88 kJ
TSS: 14.5 (intensity factor 1.022)
Norm Power:177
VI: 1
Interval 2:
Duration: 7:15 (buttonology oops)
Work: 79 kJ
TSS: 13.6 (intensity factor 1.06)
Norm Power:183
VI: 1
Since I shorted myself on the second interval and felt pretty good I added a third, hard effort:
Interval 3:
Duration: 1:45
Work: 19 kJ
Pavg: 188
TSS: N/A
Norm Power: N/A
VI: N/A
Feeling pretty good on the bike and fairly sure my tested FTP is a little low. Will continue to push a little harder than FTP on intervals but don't want to get too far out of the EN box. Also run into a little bit of a cadence gap right around my FTP so I aim slightly high rather than slightly low.
Great work everyone!