Week 6

Jane Hargraft · January 11, 2011 6:06AM

Here we go! great 2 x 15' @94% and 97% on bike with Elly adn then 20 min run with 5 strides. work works!

Paul Scholz · January 11, 2011 7:24AM

yeah Jane

hit mine at 97.5% and 96.4%, felt good doing the strides after.

BTW: Since these Tuesday workouts only say "brick" a couple of times over the cycle, I mainly haven't been doing them as a brick. Do you know if they are supposed to be bricks or separate?

Paul

bfritton · January 11, 2011 5:40PM

Was not feeling it this morning on the bike, 2 x 15 at .99 and .97 and it seemed harder than that. No Z3 work today other than warmup. No way I was headed out for a brick so ran 3.5 on the treadmill at lunch, easy.

Paul Scholz · January 12, 2011 11:44AM

Hit my run intervals dead-on today with ease. I am finding my heart rate is about 5-7 bmp slower on the interval pace, and my HR recovery is now in the high 30's within 1 minute of stopping.

having fun!

ghernand · January 12, 2011 1:44PM

Paul: sounds like you are getting more fit! as for the, to brick or not to brick question:

i am currently doing them as brick, to get the work done and go on with my day. in prior versions of the OS, this was the coach's advice.

Everyone: just got myself New Balance 101 trail racing flat (7oz)! they weigh less than my IM racing flat(9oz)! i've done two runs on the trails with them so far, on the Rose Bowl 13.1 race course, and they feel great. they have a thin plate at the forefoot that works pretty well to protect from rocks, but i still have to be ninja-like in them since they are quite minimalist. it will be a tough race, so i need all the help i can get.

Have a solid rest of the week.

GH

meadows6 · January 12, 2011 3:18PM

Got the run done on the treadmill today. Did the warmup on the spin bikes since all treadmills were taken. Then did 10 mins running warmup. Was finishing the last mile right on pace and then the treadmill automatically went into cool down mode. I frantically upped the pace button and just squeaked the last bit of the mile in before it started the cool down again. Next time I better enter some info into the treadmill rather than hitting quick start.

Hope everyone had good workouts!

bfritton · January 12, 2011 6:20PM

Switched Thurs bike to today to do computrainer class with some buds. It was intervals so it worked out well. 6 x 5 min at FTP IFs 1,.97,.97,.98,1,1.01. Felt much better than yesterday. Hopefully snow will melt by tomorrow evening so I can do run outdoors.

Paul Scholz · January 13, 2011 6:42AM

well I hit the bike 3x10 intervals on 1.0, .98 and .95, but man did I feel like crap during the last one.

need the day off tomorrow. Going to start doing the core routine I did a couple year ago as my lower back is starting to be sore during the day on days I do hard run intervals.

Paul

bfritton · January 13, 2011 7:01PM

3 x 1 mile at @ 7:40 on the treadmill. Treadmill equals way too hot equals not fun. Not too much time running other than warmup and cooldown but got 45 minutes done. Need to find a way to get it done outside.

Jane Hargraft · January 15, 2011 1:30PM

Gilberto - last year the rains made that route very rocky indeed - those flats sound cool!

great ride today Z4s @ 96 and 100% with cadence of 86 and 84 - z3s were 87 and 83% with cadences of 84 and 87 - I expect I did that last one on an easier gear.

Good brick inspite of 3 new inches of snow and no reliable footing, even on the street.

Bruce Thompson · January 15, 2011 2:39PM

Did a solid brick today. On the trainer 2x10' (3') @ Z4 HR of 149-156, then 5x15' (3') @ Z3 HR 136-144. Felt good so I just kept going for 3 extra Z3 segments. Total time on bike 2 hours, 15 minutes. Then ran on dreadmill 12 minutes @ 8:00 pace with HR 145-149 and 13 minutes @ 7:30 pace HR 150-159. Ready for a nap and then some NFL football playoffs.

RobertT · January 15, 2011 4:21PM

First I apologized to all my fellow DecOS peeps, this is like my 1st post, which is bad for 2nd grader! But work has been annoyingly getting in the way.

On the advanced plan.

2 x 15 z4, 1 x 5 z4, 2 x 15 z3 + 10 MP + 10 HMP

Not sure if it's me but that extra 1 x 5 and the increase in the run portions had me digging deep on the mental side.

bfritton · January 15, 2011 5:44PM

Did a V02 test with a bunch of training partners with local coach today. Was tough, wanted to rip the mask off my face the last 3-4 minutes. At some point your legs just stop moving and your cadence just drops to nothing. V02 was 44, Lance is around 90, I have a ways to go. Then came home and did 1 x 10 and 1 x 5 at 1 and 1.01, then 1 x 15 at .87. I was toast after that and skipped the run. Looking forward to the FTP test Monday.

Jane Hargraft · January 15, 2011 6:16PM

Bill - we have an FTP test on monday??

Jane Hargraft · January 16, 2011 9:06AM

Rocking run today - footing not great, but super fun work out 2x 1.5 @103% and 95% - first rep was uphill, so hard to keep up the same effort going downhill. #workworks! and weight - down to 139 again

bfritton · January 16, 2011 6:02PM

Jane, yes, I know. Taking it very easy today and will take the test in the evening so will have over 48 hours to recover plus the Vo2 test was only really hard for about 4-6 minutes the rest was fairly easy.

ghernand · January 16, 2011 6:52PM

good job everyone:

my week 8 starts tomorrow, so time for testing.

bike TSS for last week was 353.9 (solid work);

run TSS for last week was 319 (number is high due to 2 longish re-con runs of parts of a 13.1 course i will be doing, but the runs were at 'mess around pace' not 'work' pace). however, the true OS runs for last week were good.

testing comes just at the right time, since i can feel i can use a few extra days off before the VO2 stuff starts.

safe training to all.

GH

Paul Scholz · January 17, 2011 9:33AM

gang,

unless you are starting week 8 today, there is no testing this week.

Had a great ride with my friends Saturday, of course over did the cranking and really felt bad during Sunday's run.

Paul

Bruce Thompson · January 17, 2011 8:30PM

All - Starting Week 7. I've got a business trip tomorrow, so I flip/flopped the Monday/Tuesday schedule. WARNING! WARNING! Wow! Now I know why Monday is a rest day. I just didn't have it today. Legs felt like mush on the bike intervals after the weekend. Made it thru the MS but that was it. Smarter plan would have been to take 2 days of rest and then really hammer it on Wednesday. Oh well, what do they say about hindsight being 20/20? At least I didn't injure myself. Tomorrow I get to strap my butt to a jet engine and hopefully recharge some before Wednesday.

Week 6

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