Noon time bike, 2 x 10' + 85% time. A few days ago I was putting the bike almost all the way inside with just a breeze from the deck, temps were below 32F. Today, after waking up to 3" of snow yesterday, it was 55 and raining, so I was all the way outside (my power penthouse/deck is covered) in just bike shorts, and still sweating during the intervals. Almost time for the fan?
I feel like Linda, I just just didn't want to get going, but once I started - it was still hard work, but my HRs are coming down with the same watts even as the intervals get longer, so I guess I'm getting fitter. The first set of intervals in week 1, my avg HR for the whole time was 122, now in week 3 I'm down to 113. And my peak HR at the end of the last interval is dropping from 145 to 135.
I did my 2x8 but just barely. I felt like crap heading out and wasn't sure I could even hold FTP until I actually started the intervals. It's always good to be done.
Sounds like I'm not alone in my suffering today...
@Chris regarding my cadence... it has varied. I have been trying to get my cadence higher during my Z4 sets. Earlier this week I was doing well and was feeling really good. Today I just felt sluggish. I was pushing harder and felt like I was spinning faster and not really getting results in return. Some things to consider:
I was reading about tension of the trainer on the wheel. I had mine very tight. In the Power and Pace thread they said only tighten to the point where you don't slip. It took a few revs to get to that point. I'm wondering about the impact of that on my feel. One thing to note from Tuesday's 3x8's to today (going into the main set I did the same warmup both days):
I have a Kinetic by Kurt Road Machine with "thermally neutral fluid" that isn't supposed to be affected by temperature. It is in my basement, so there isn't much fluctuation in temps (other than me heating the room). I'm really curious about the impact of loosening up the roller from the wheel. The data says I'm going faster with the same power. My legs are responding funny because they don't want to spin any faster.
Did my 2x8's at 1.03, followed by 15' at .86. Felt good and strong the whole way. I'm liking the way today felt! Tomorrow is some core and a light run, then I'm heading off skiing for the weekend!
Nice work all. I've been in sick bay since the Wed am. Aside from shoveling out yesterday, I've just been working on adding some kgs to my watts/kg. The cold I had last week that I thought went away, came back w/ a vengeance. Very achey, congested, blah, blah. I did the workout Tues and muscled thru, but I have gone downhill since so I'm not going to push it. Maybe tomorrow or Sat.
Got my 2x8's done today too; total time 1:05 with just over 1,000ft of climbing during the ride. My legs are really tired from all of he accumulated stress, and I think I am getting a shin splint too - never had one but last night on the run I had some discomfort and I can still feel it today. So I guess I will be substituting more riding for a couple of the upcoming runs so I can get some RR time for the shin.
On a more positive note, Coach Rich hooked me up today and I will be going to Wheelbuilder and getting a new PT Pro+ laced to my Zipp 404 tomorrow - got the Joule 2.0 to go with it. I am pretty stoked right now.
Was supposed to do 2 x 6' (2') @ z4 but since it was my first workout since Goofy I decided to add another interval for hahas. I learned a few valuable lessons today: I suck at pacing and spent a lot of time higher than I was supposed to be and it is far easier for me to push myself on the bike than when I'm running.
Focused a lot on having a higher cadence today since my average on my FTP test was only 70 rpm. Today I successfully kept my cadence above 80 rpm the entire workout except during a part of warm-up and my cool down. Would like to have done more z3 time at the end but there are is only room to improve
Thursday bike is DONE. On my NEW TRAINER!!! KK road machine...very smooth. Pretty funny how trainers differ from one another in the resistance, since my gearing was all different in the same watt output ranges with the KK, and at the end of the workout my "speed" was substantially slower than usual.
In any case, good bike tonight, felt pretty easy actually despite doing yesterday's run this morning.
10' W/U then 2x8'(2') plus 30' at 85% to round out the hour.
Me being on the westcoast and having evening workouts seems to have me bringing up the rear on these posts. It's all good though, as I get to read everyones post and efforts prior to my adventure and it PUMPS ME UP !
Tonight, I must have ate my Wheaties.... 80min on CT, including 5min at 175w, 3 x 20sec at 325w, 5min at 175w 2 x 8min (2') at 265w (102%) = my mental game period where I visualize Stark falling further and further behind, 47min at 230w (88%)= my APB zone where as you can see I feel I can just go and go and go. Total IF=89%
Right now I own these EN workouts, but I know that soon they will take control and begin making me cry for my mommy ;-)
awesome job, all... reading your posts is helping me figure out what I what my joule to display... did both rides this week, but no brick - the weather is not really cooperating for outdoor running. I hope to run tonight (couldn't do it Wed) on the mill at the gym. We'll see, I started a cleanse yesterday so I'm not sure how much energy I have. I can have one solid meal (at lunch) and snacks 2x a day... so, hopefully having my afternoon snack (apple with almond butter) shortly before leaving the office (about 45 min pre run) will help power me through... but something is better than nothing even if I don't hit my targets. If I speed walk for an hour, I'll take it.
Got my 2 x 6 done last night . . . I think I'm still battling the after effects of th 6 x 6 on Tuesday because they seemed harder than I anticipated. Legs were burning pretty good.
One question: I was working my tail off, legs burning, etc. but could NOT get my HR into Z4 . . . and then couldn't get it into Z3 for the remainder of the set. Same gears, same cadence, feels like I'm working really hard. Is this just an anomaly, or an indication that I'm not recovered or getting fitter (hoping the latter)?
Got my 2 x 6 done last night . . . I think I'm still battling the after effects of th 6 x 6 on Tuesday because they seemed harder than I anticipated. Legs were burning pretty good.
One question: I was working my tail off, legs burning, etc. but could NOT get my HR into Z4 . . . and then couldn't get it into Z3 for the remainder of the set. Same gears, same cadence, feels like I'm working really hard. Is this just an anomaly, or an indication that I'm not recovered or getting fitter (hoping the latter)?
Inability to raise HR and increased PE is a sure sign of lingering fatigue/under-recovery. Rest up and come back strong!
got er done last night! here are the stats for the 2x 8s Interval #1: Duration: 8:00 Work: 90 kJ TSS: 11.8 (intensity factor 0.942) Norm Power: 188 VI: 0.99
@ Greg, welcome to training with power, i just began and it will bring so much more meaning to it, i just got the book and am immersing myself in it, look forward to having someone to join me in figuring this stuff out! thinking i can push these a bit more and get to an intensity factor over 1.0
Got my 2 x 6 done last night . . . I think I'm still battling the after effects of th 6 x 6 on Tuesday because they seemed harder than I anticipated. Legs were burning pretty good.
We are still talking about the 6 x 6 at our house. Totally, totally funny!
The wind is howling in SoCal this morning. . .I keep telling myself it will be good training for the wind at IMAZ. . .we'll see how well the ride goes. (MS 2x8 and 2x15)
>>>UPDATE:
The wind stopped about 5 miles into the ride and the rest of the time it was a beautiful clear 70 degrees. Did my 2X8s pulling on the front of the local shops road team ride (cat 1-3 riders). I thought I as doing pretty good(Set 1 @ 23.9mph avg and Set 2 @ 23.4 mph avg) but I guess I was just their warm-up. Set three was my overachiever set where I tried to hang on once they really cranked it up. I hung on for a while, but once they spit me out the back I enjoyed the rest of the ride knowing that work is speed. Total ride time 1:45, and no brick run today while I rest my shin. Most likely will sub tomorrow's run with another interval ride.
My eye hurt when I got up this morning. Went for a long walk in the woods with Cali at the crack (6 degrees, but gorgeous with no wind.) I kept having to stop to try and soothe my eye--like sandpaper got in it. Got home, and it was getting worse. Ignored it, and jumped on the bike. I think the sweating and all the juices flowing let me continue to ignore it. Within 5' of getting off I was on my knees. Raced to the doc to find I have a big-a$$ed corneal abrasion--like 3mm, which is BIG on the eye. Hurt like a mofo to the point i cannot tell you. I have a band-aid contact in until Tues, and several drops. Came out of there with even better news that this is now a "condition:" It's happened before, and will lkely happen again. GRRRRREAT!!!! I have to figure out how to lessen the episodes...It was truly terrible, and the worst time of this I've had.
Thanks for letting me bellyache....
Since I'm not running, and have been working the bike for a bit, I am giving myself leeway to go a little longer in the reps if I'm up to it. Today 2 x 10 @ 100% and 2 x 15 at 85% felt just fine. Ripped eyeball, notwithstanding.
FINALLY! A weekend with no rain and it is above 35 degrees! 50 degrees at the start and 62 and the end. Rode a bit long as anyone of us would do if you could ride outside. Route was rolling hills, steady climbs and smooth, fast flats. Hence my VI being bit high.
On the docket today:
MS: 2 x 10' (3') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard
MS: Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back
2:05 bike at .878 IF. with 15' run and Z2. After the 2 x 10's and 2 x 15's I spent the remaining 53' at .858 IF. So basically I spent 83' at >.85 IF. Old school ABP ride.
Run was a little sluggish and the "back" was interesting, but got it done as planned.
1) I did the 6X6's earlier this week right along with Allen. That, incidentally was the day I tossed my cookies & caught a cold all mixed into one joyous cluster-f***. No biggie - I lived!!
2) Ever since I landed on this planet, I lost contact with Scotty & along with the the ability to beam myself to the best start spots for my rides. In socal, when it's mid seventies in mid January & sunny I loooooove to be outside. Ultimately travel to one of my favorite start spots takes ~35 minutes on the bike - more than the standard warm up. Traveling to the start with my car is a bigger time waster than just leaving from my place. I try to be conservative on this 35 vs 10 minute warm up (all z1), but there is no lying that I am a bit fresher for the intervals with the shorter warm up. I won't be like this every weekend (maybe every other), but I wanted to post to see how big a deal this was, or if there is anything I should be taking into account when I do this...
Did a lengthly outdoor group ride down the coastline of So. Calif along PCH. Santa Ana winds were blowing strong today making ride feel like a an entire ascent ride. Got in some solid 10-15min hard efforts here and there dropping the group each time, slow recovery allowing them to catch up --- repeat.
What was interesting for me was that I have been solely on my road bike for the last two months doing mega climbs outddors and EN intervals inside. Today dusted off the tri bike and even with the wind conditions I just felt strong along the flat to limited rolly course along the coastline. I think the muscular strength from all the climbing made the perceived effort on this generally flat course seem rather easy and I was able to push thru the wind. It is fun teasing my tri buddy (he's doing IMAZ with me) at every catch up point, "Dude, where are you, I glance back expecting you to be right on my rear wheel but you are a quarter mile behind everytime, ah ah ah". It's fun having friendly competition. About two years ago, he'd drop me often; now I'm consistently dropping him. We ride togther all the time --- the difference, in my opinion, I train EN style, he trains conventional syle. WORK WORKS!
This has been a really bad day but I figured I would share the bad along with the good with this group.
We lost our cat of 18.5 years this morning. I have EN to thank as I was up at 6:45am to go to the gym and found him struggling to breath. I was able to be with him for his last minute of life and comfort him. We knew for the last month that he was getting close to the end and were hoping he would die peacefully at home.
I was going from computer to a book to tv and back trying to get my mind on something else and finally decided I would try some bike therapy. Here's my Beginner OS workout for today (Bike MS: 2 x 8' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard, Run: MS: Brick run as MP/Z2/Steady out and back.) and my results:
Allen, so very sorry to hear about your loss. As a fellow cat owner, I truly understand how hard it can be. Hugs. Julia- no problem with the slightly longer warm-up as long as you keep it easy and can complete the intervals.
I rode with my hubby today. 30 min into the wind with me in front pushing ftp the whole way. Then about 20 min on the return with the wind at our back. Whew!
Finally got a Saturday workout in (I know, there's only been two) but the 2 tempo intervals at the end are long. Not so much hard, but you tend to wander mentally. I got the 2X8 done well, I'm finding more and more that I'm a grinder, not a spinner. I find it much easier to hold my target watts at a lower cadence than I do at a higher one. I'm just going to go with it for now! Enjoy the rest of the weekend everyone, hope you all have monday off, like I do!!!!
Allen, sorry to hear about your loss, I know it hurts losing part of your family, no matter how long you have to prepare, our sympathy to you and your family.
Last night I did 2x8 @z4 and then 2x15 @z3. The 8' felt pretty could acutally, I was shocked but about midway through the first 15' I started to feel the work and the pain did not stop till I was done. Total time was 69min.
I then did the 15min out and back brick run @MP. I was struggling to hang on the whole way but I got it done. 1.76 miles avg 8:33 pace, goal MP was 8:35.
@ Allen: So very sorry to hear about your loss. As fellow cat people along with Nemo, we get that they are a member of the family. I hope you are able to take some solace in the fact that you must be doing something right to have given him such a very long life of happiness.
Yesterday, late PM, last bike of the week, done, no run. I developed a terrible headache while overachieving on the trainer. I guess that headache was a punishment for doing it, also dark and icy roads, nowhere to run, run did not get done.
Total 85min, If .88, TSS 110, 2x10min(3min)FTP+2x15min(2min)85%FTP
interval 1 AP 274W xP 271W IF 1.03 cad 98 HR 147
interval 2 AP 278W xP 275W IF 1.05 cad 99 HR 154
interval 3 AP 236W xP 234W IF .89 cad 99 HR 146
interval 4 AP 235W xP 233W IF .88 cad 99 HR 144
I did overachieve and I am guilty. It was not easy, but not extremely hard either. I should have not done it. We will see today if I am going to get away with it. I should know better.
I just start pedaling and there seems to be a spot at which it is very efficient producing watts and going below or above just seems to be harder. Anyway, I am feeling stronger already, but should not allow myself to drift up like this, certainly next week when intervals keep getting longer and longer.
Comments
Noon time bike, 2 x 10' + 85% time. A few days ago I was putting the bike almost all the way inside with just a breeze from the deck, temps were below 32F. Today, after waking up to 3" of snow yesterday, it was 55 and raining, so I was all the way outside (my power penthouse/deck is covered) in just bike shorts, and still sweating during the intervals. Almost time for the fan?
I feel like Linda, I just just didn't want to get going, but once I started - it was still hard work, but my HRs are coming down with the same watts even as the intervals get longer, so I guess I'm getting fitter. The first set of intervals in week 1, my avg HR for the whole time was 122, now in week 3 I'm down to 113. And my peak HR at the end of the last interval is dropping from 145 to 135.
@Chris regarding my cadence... it has varied. I have been trying to get my cadence higher during my Z4 sets. Earlier this week I was doing well and was feeling really good. Today I just felt sluggish. I was pushing harder and felt like I was spinning faster and not really getting results in return. Some things to consider:
I was reading about tension of the trainer on the wheel. I had mine very tight. In the Power and Pace thread they said only tighten to the point where you don't slip. It took a few revs to get to that point. I'm wondering about the impact of that on my feel. One thing to note from Tuesday's 3x8's to today (going into the main set I did the same warmup both days):
8' #1: cad: 92 pNorm: 229 speed: 20.5
8' #2: cad: 90 pNorm: 226 speed: 21
8' #3: cad: 90 pNorm: 229 speed: 21.1
Today:
8' #1: cad: 83 pNorm: 229 speed: 21.4
8' #2: cad: 83 pNorm: 229 speed: 21.4
I have a Kinetic by Kurt Road Machine with "thermally neutral fluid" that isn't supposed to be affected by temperature. It is in my basement, so there isn't much fluctuation in temps (other than me heating the room). I'm really curious about the impact of loosening up the roller from the wheel. The data says I'm going faster with the same power. My legs are responding funny because they don't want to spin any faster.
Any thoughts out there?
Evening everyone,,,I got mine done today,,,2 x 8 with total time at 45 minutes, feel good and going to run tomorrow a little. Have a good night!
Nice work all. I've been in sick bay since the Wed am. Aside from shoveling out yesterday, I've just been working on adding some kgs to my watts/kg. The cold I had last week that I thought went away, came back w/ a vengeance.
Very achey, congested, blah, blah. I did the workout Tues and muscled thru, but I have gone downhill since so I'm not going to push it. Maybe tomorrow or Sat.
Dave
Got my 2x8's done today too; total time 1:05 with just over 1,000ft of climbing during the ride. My legs are really tired from all of he accumulated stress, and I think I am getting a shin splint too - never had one but last night on the run I had some discomfort and I can still feel it today. So I guess I will be substituting more riding for a couple of the upcoming runs so I can get some RR time for the shin.
On a more positive note, Coach Rich hooked me up today and I will be going to Wheelbuilder and getting a new PT Pro+ laced to my Zipp 404 tomorrow - got the Joule 2.0 to go with it. I am pretty stoked right now.
Focused a lot on having a higher cadence today since my average on my FTP test was only 70 rpm. Today I successfully kept my cadence above 80 rpm the entire workout except during a part of warm-up and my cool down. Would like to have done more z3 time at the end but there are is only room to improve
Here's the stats:
Interval 1:
Duration: 5:59
Work: 46 kJ
TSS: 9.6 (intensity factor 0.981)
Norm Power: 128
VI: 0.99
Interval 2:
Duration: 5:59
Work: 46 kJ
TSS: 9.8 (intensity factor 0.993)
Norm Power: 129
VI: 0.99
Interval 3:
Duration: 6:00
Work: 46 kJ
TSS: 9.8 (intensity factor 0.99)
Norm Power: 129
VI: 0.99
Great work today everyone!!
In any case, good bike tonight, felt pretty easy actually despite doing yesterday's run this morning.
10' W/U then 2x8'(2') plus 30' at 85% to round out the hour.
Interval 1 - NP: 211w, Work: 101kJ, TSS: 13.4, IF: 1.001, VI: 1, cadence: 86, HR: 146
Interval 2 - NP: 215w, Work: 104kJ, TSS: 13.9, IF: 1.021, VI: 0.99, cadence: 88, HR: 153
30' @ 85% - NP: 185w, Work: 333kJ, TSS: 38.4, IF: 0.876, VI: 1, cadence: 91, HR: 144
Tonight, I must have ate my Wheaties....
80min on CT, including
5min at 175w,
3 x 20sec at 325w,
5min at 175w
2 x 8min (2') at 265w (102%) = my mental game period where I visualize Stark falling further and further behind,
47min at 230w (88%)= my APB zone where as you can see I feel I can just go and go and go.
Total IF=89%
Right now I own these EN workouts, but I know that soon they will take control and begin making me cry for my mommy ;-)
Great job everyone!
awesome job, all... reading your posts is helping me figure out what I what my joule to display... did both rides this week, but no brick - the weather is not really cooperating for outdoor running. I hope to run tonight (couldn't do it Wed) on the mill at the gym. We'll see, I started a cleanse yesterday so I'm not sure how much energy I have. I can have one solid meal (at lunch) and snacks 2x a day... so, hopefully having my afternoon snack (apple with almond butter) shortly before leaving the office (about 45 min pre run) will help power me through... but something is better than nothing even if I don't hit my targets. If I speed walk for an hour, I'll take it.
Got my 2 x 6 done last night . . . I think I'm still battling the after effects of th 6 x 6 on Tuesday because they seemed harder than I anticipated. Legs were burning pretty good.
One question: I was working my tail off, legs burning, etc. but could NOT get my HR into Z4 . . . and then couldn't get it into Z3 for the remainder of the set. Same gears, same cadence, feels like I'm working really hard. Is this just an anomaly, or an indication that I'm not recovered or getting fitter (hoping the latter)?
Inability to raise HR and increased PE is a sure sign of lingering fatigue/under-recovery. Rest up and come back strong!
here are the stats for the 2x 8s
Interval #1:
Duration: 8:00
Work: 90 kJ
TSS: 11.8 (intensity factor 0.942)
Norm Power: 188
VI: 0.99
Interval #2:
Duration: 8:01 (8:02)
Work: 93 kJ
TSS: 12.4 (intensity factor 0.962)
Norm Power: 192
VI: 0.99
Entire workout (150 watts):
Duration: 1:00:09 (1:00:12)
Work: 539 kJ
TSS: 64.3 (intensity factor 0.804)
Norm Power: 161
VI: 1.08
@ Greg, welcome to training with power, i just began and it will bring so much more meaning to it, i just got the book and am immersing myself in it, look forward to having someone to join me in figuring this stuff out!
thinking i can push these a bit more and get to an intensity factor over 1.0
We are still talking about the 6 x 6 at our house. Totally, totally funny!
The wind is howling in SoCal this morning. . .I keep telling myself it will be good training for the wind at IMAZ. . .we'll see how well the ride goes. (MS 2x8 and 2x15)
>>>UPDATE:
The wind stopped about 5 miles into the ride and the rest of the time it was a beautiful clear 70 degrees. Did my 2X8s pulling on the front of the local shops road team ride (cat 1-3 riders). I thought I as doing pretty good(Set 1 @ 23.9mph avg and Set 2 @ 23.4 mph avg) but I guess I was just their warm-up. Set three was my overachiever set where I tried to hang on once they really cranked it up. I hung on for a while, but once they spit me out the back I enjoyed the rest of the ride knowing that work is speed. Total ride time 1:45, and no brick run today while I rest my shin. Most likely will sub tomorrow's run with another interval ride.
What a day!
My eye hurt when I got up this morning. Went for a long walk in the woods with Cali at the crack (6 degrees, but gorgeous with no wind.) I kept having to stop to try and soothe my eye--like sandpaper got in it. Got home, and it was getting worse. Ignored it, and jumped on the bike. I think the sweating and all the juices flowing let me continue to ignore it. Within 5' of getting off I was on my knees. Raced to the doc to find I have a big-a$$ed corneal abrasion--like 3mm, which is BIG on the eye. Hurt like a mofo to the point i cannot tell you. I have a band-aid contact in until Tues, and several drops. Came out of there with even better news that this is now a "condition:" It's happened before, and will lkely happen again. GRRRRREAT!!!! I have to figure out how to lessen the episodes...It was truly terrible, and the worst time of this I've had.
Thanks for letting me bellyache....
Since I'm not running, and have been working the bike for a bit, I am giving myself leeway to go a little longer in the reps if I'm up to it. Today 2 x 10 @ 100% and 2 x 15 at 85% felt just fine. Ripped eyeball, notwithstanding.
FINALLY! A weekend with no rain and it is above 35 degrees! 50 degrees at the start and 62 and the end. Rode a bit long as anyone of us would do if you could ride outside. Route was rolling hills, steady climbs and smooth, fast flats. Hence my VI being bit high.
On the docket today:
MS: 2 x 10' (3') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard
MS: Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back
2:05 bike at .878 IF. with 15' run and Z2. After the 2 x 10's and 2 x 15's I spent the remaining 53' at .858 IF. So basically I spent 83' at >.85 IF. Old school ABP ride.
Run was a little sluggish and the "back" was interesting, but got it done as planned.
Interval 1:
Duration: 10:01
Work: 149 kJ
TSS: 17.5 (intensity factor 1.024)
Norm Power: 251
VI: 1.01
1) I did the 6X6's earlier this week right along with Allen. That, incidentally was the day I tossed my cookies & caught a cold all mixed into one joyous cluster-f***. No biggie - I lived!!
2) Ever since I landed on this planet, I lost contact with Scotty & along with the the ability to beam myself to the best start spots for my rides. In socal, when it's mid seventies in mid January & sunny I loooooove to be outside. Ultimately travel to one of my favorite start spots takes ~35 minutes on the bike - more than the standard warm up. Traveling to the start with my car is a bigger time waster than just leaving from my place. I try to be conservative on this 35 vs 10 minute warm up (all z1), but there is no lying that I am a bit fresher for the intervals with the shorter warm up. I won't be like this every weekend (maybe every other), but I wanted to post to see how big a deal this was, or if there is anything I should be taking into account when I do this...
What was interesting for me was that I have been solely on my road bike for the last two months doing mega climbs outddors and EN intervals inside. Today dusted off the tri bike and even with the wind conditions I just felt strong along the flat to limited rolly course along the coastline. I think the muscular strength from all the climbing made the perceived effort on this generally flat course seem rather easy and I was able to push thru the wind. It is fun teasing my tri buddy (he's doing IMAZ with me) at every catch up point, "Dude, where are you, I glance back expecting you to be right on my rear wheel but you are a quarter mile behind everytime, ah ah ah". It's fun having friendly competition. About two years ago, he'd drop me often; now I'm consistently dropping him. We ride togther all the time --- the difference, in my opinion, I train EN style, he trains conventional syle. WORK WORKS!
We lost our cat of 18.5 years this morning. I have EN to thank as I was up at 6:45am to go to the gym and found him struggling to breath. I was able to be with him for his last minute of life and comfort him. We knew for the last month that he was getting close to the end and were hoping he would die peacefully at home.
I was going from computer to a book to tv and back trying to get my mind on something else and finally decided I would try some bike therapy. Here's my Beginner OS workout for today (Bike MS: 2 x 8' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard, Run: MS: Brick run as MP/Z2/Steady out and back.) and my results:
@ Julia - I feel your pain. The good news is that next week should seem easy after a TT week and the 6x6 this week.
Julia- no problem with the slightly longer warm-up as long as you keep it easy and can complete the intervals.
I rode with my hubby today. 30 min into the wind with me in front pushing ftp the whole way. Then about 20 min on the return with the wind at our back. Whew!
Finally got a Saturday workout in (I know, there's only been two) but the 2 tempo intervals at the end are long. Not so much hard, but you tend to wander mentally. I got the 2X8 done well, I'm finding more and more that I'm a grinder, not a spinner. I find it much easier to hold my target watts at a lower cadence than I do at a higher one. I'm just going to go with it for now! Enjoy the rest of the weekend everyone, hope you all have monday off, like I do!!!!
Dan
Last night I did 2x8 @z4 and then 2x15 @z3. The 8' felt pretty could acutally, I was shocked but about midway through the first 15' I started to feel the work and the pain did not stop till I was done. Total time was 69min.
I then did the 15min out and back brick run @MP. I was struggling to hang on the whole way but I got it done. 1.76 miles avg 8:33 pace, goal MP was 8:35.
@ Allen: So very sorry to hear about your loss. As fellow cat people along with Nemo, we get that they are a member of the family. I hope you are able to take some solace in the fact that you must be doing something right to have given him such a very long life of happiness.
Did the Saturday brick this morning. Still enjoying the newness of the KK road machine. Felt really good in spite of the 50 min run yesterday.
15' W/U then 2x10'(3') then 2x15(2'). Modified slightly so the last interval was 17' and no cooldown before the brick run.
Interval 1 (10'@z4) - NP: 213w, Work: 128kJ, TSS: 17.0, IF: 1.008, VI: 1, cadence: 88
Interval 2 (10'@z4) - NP: 222w, Work: 134kJ, TSS: 18.5, IF: 1.054, VI: 1, cadence: 90
Interval 3 (15'@z3) - NP: 184w, Work: 165kJ, TSS: 19.0, IF: 0.87, VI: 1, cadence: 93
Interval 4 (17'@z3) - NP: 185w, Work: 189kJ, TSS: 21.8, IF: 0.877, VI: 1, cadence: 93
Bike: http://connect.garmin.com/activity/63696850
Run: http://connect.garmin.com/activity/63698496
@Allen sorry about your cat. I know how it feels.
Yesterday, late PM, last bike of the week, done, no run. I developed a terrible headache while overachieving on the trainer. I guess that headache was a punishment for doing it, also dark and icy roads, nowhere to run, run did not get done.
Total 85min, If .88, TSS 110, 2x10min(3min)FTP+2x15min(2min)85%FTP
interval 1 AP 274W xP 271W IF 1.03 cad 98 HR 147
interval 2 AP 278W xP 275W IF 1.05 cad 99 HR 154
interval 3 AP 236W xP 234W IF .89 cad 99 HR 146
interval 4 AP 235W xP 233W IF .88 cad 99 HR 144
I did overachieve and I am guilty. It was not easy, but not extremely hard either. I should have not done it. We will see today if I am going to get away with it. I should know better.
I just start pedaling and there seems to be a spot at which it is very efficient producing watts and going below or above just seems to be harder. Anyway, I am feeling stronger already, but should not allow myself to drift up like this, certainly next week when intervals keep getting longer and longer.