I am away this weekend so did the Saturday bike this morning (after Thursday's bike yesterday). Wasn't sure how it would go, but thought I would give it the old college try since it would be better than nothing. I didn't fancy trying to do the 75 minutes of hell on a gym bike at the hotel! The 2x15 at 100% were just a dull, eyes-glazed-over kind of painful. The 3 x 2.5 at 120% were just mean. That brought me to 1:12 so I just bagged the 2x15 at 85% since I only had 75 minutes allocated - needed to get kids off to school. Could barely get myself up the stairs again. Now tomorrow I really am taking a rest day! Will be sitting at a pool most of the day with oldest kid at Provincial Trials. Nothing too hard about that.
Did Bikram yoga in the morning which always kicks my azz.. Had to take a nap before getting on the bike for the 6 X 2.5's. Tried to ride very consistantly today, it was hard but not as tortourous as some other workouts.
120% is 305 Rode 303,302,301,301,301,309 and then 234 for 15' finished with 3 X 1' @ ;of 1 leg drill.
I did Saturday's workout today because I was off yesterday. The 2x15 @ 1.0 felt harder than usual, the 3x2.5/2.5 hard but doable, and the 2x15 @ .85 also harder than usual. It never fails; I always feel fatigued the week after a long/hard run like last Sunday's 10 miler.
Today's Z3 run for 30 minutes was not easy. I strongly considered dropping the pace and/or grade but didn't. My HR started around 153 and just kept climbing until it topped out around 169. Honestly I'm amazed I could run that fast after such a hard ride.
Total bike: 32.2 miles in 1:32. IF of .86.
Total run: 30 minutes @ 6:40 pace on 1% grade. Average HR 159.
Think it may have all caught up to me today. WU was ok, but as soon as I started putting on higher watts, the legs were just achy and unhappy. Felt like it was kind of building even from Thursday's ride. I managed to get through the proscribed hard stuff more or less by breaking the intervals up more, but it wasn't a high quiality ride. Ditched the run becase of that and time. Will probably get a chance to easy later today
I think I am going to look carefully at taking almost all >85% intensity out for about 3 days and just be aerobic, so I can hit it hard again Tues or Wed. That feels like the safer play, but I don't want to undershoot what I can do, either. Trying to steer the edge between working as hard as possible and hitting the wall.
Any thoughts of others? Anyone experience the same thing (not necessarily right now but other times or seasons?)?
Hard rough time this morning due to work stress and traveling late last night. Last week I had a .904IF vs. today’s .89 so, not too bad just much more painful. Will have run this afternoon sometime.
Same here. I bailed after the FTP work - not only were my legs dead but I felt like I was working way harder than I should have been from a cardiovascular standpoint.
After consitantly hitting the workouts for the last few weeks and even holding over my ftp for the 2x20(4) last week I had anohter one of my great ideas and decided to start todays workout with a FTT.
To make things even worse, i went out way to hard which usually happens after doing the shorter hard VO2 work.
Not my best executed FTT but I nailed the first 20' and then maaged not to fail about too bad in the second one.
FTT:
Duration: 42:09
Work: 720 kJ
TSS: 71.9 (intensity factor 1.018)
Norm Power: 290
VI: 1.02
After 8' of recovery, I tried went to start the 3x2.5 and my legs said hell no pretty quickly. I changed it to 8 x 1(1) and I got the first 4 at 1.2, but then started to slip closer to 1.15 for the rest. Surpisingly, I actually held 30' straight at 245 (0.86) without much struggle at the end.
Seeing at the 85% stuff went well I though I had a chance at getting the brick done. I was wrong and started to fade pretty quickly. Ended up averaging 6:07 pace for 20' and then called it a day. I'm pretty sure I could have sucked it up and started at MP for 10 more minutes but decided I was better off stopping so I can still do tomorrow workout.
For the FTP, thats a 20 watt gain for me this OS and 6 watts higher than my peak FTP last season. I'm down to needing to pick up 17 more watts and lose 7.2 pounds in about 6 months.
Got mine done finally. Trying to squeeze the bike in around 3 hockey practices, a meeting with a painting contractor, and fixing lunch for my little one. Took me almost 3.5 hours to get the 1:50 bike done. Numbers looked like this:
No brick for me. I need to play dominos with kid #3 and then take kid #2 to his hockey game. I'm running and skiing tomorrow, so that should cover it. Have fun everyone!
Done!!! The last of these Saturday monsters for a little while. After a tough week, I felt okay today. I'm with you William on being right on the edge. It seems like I creep right up on it and just have to back off a tad for a few days and I'm able to make it back. I had my best run of these workouts so far. I still can't quite will myself to get to the required pace, but I'm getting closer. The best part is this week I was able to avoid the cramping. Just missing the extra gear.
The 2 x 20's are almost getting to be old hat now. The beauty of these Saturday's is that has forced me to work on pacing these efforts really well to avoid blowing up later. Looking forward to test week.
This last V02 block has killed me. Todays advanced 2x20' + 3x2.5's were a big no-no after the first 5 minutes of FTP work.
So I did 2' FTP intervals, over and over and over again, 12 intervals total, so that's about 24 minutes of FTP. Finished out the rest of the 90 minutes with as much 85% as I could get in. Like Matt, the 85% seemed much easier after all that hard work.
.80IF total for 90minutes.
Recovery drink, then lunch. Then off for my one 'cheat' day for the month of January and my cleanse. Going to a local German restaurant for a friend's birthday, with all the beer and schnitzel-related foods I can stuff in my piehole! Back on the wagon tomorrow, I promise.
@ William: Same boat here... despite getting all the workouts done as written last week, by Sunday I was feeling real close to the edge. I posted a thread about recovery and read a bunch more and decided to dial it back a bit last week. Monday off as normal. Originally palnned on taking Tuesday off altogether as well but ended up doing 30 minutes of mostly spinning on a hotel stationary bike with one 2.5 (felt horrible) and a couple of 1X1s.. 30 minutes total. Had a great run on Wednesday. Took Thursday off. Did just main set of Thursday's bike yesterday (friday)...
Feel pretty lethargic right now, but historically that has been a good sign for me... lethargic but not physically burnt (if that makes any sense) usually means that my body has recoverd as it is "relaxed". Obviously lots of different ways to dial back a week but I feel like, for me, this was a good mix of time off with a little intensity mixed in to prevent going backwards...
Will know in about 2 hours or so if it was enough dialing back for me (about to go do Sat bike/brick now)
Loved this Brick...best bike all year so far. Nailed all the work and the trans run too. 2.5' On/Offs were best so far (I could have done 1-2 more) and the Z3 work at the end felt EASY! Run was HARD (mental games all the way to keep up pace) but got it done. Started swimming M/F this week too (real easy...form only). Two more weeks then I jump into transition/IM prep for IMUT May 7th.
Bike: 1:47 TSS 133 IF 0.87 2x15'@ NP224 IF 0.95 3x2.5' On/Off @NP 285/150 2x15' @ NP190 IF 0.8
Well, despite a little bit more rest this week, that didn't feel any easier... still a pretty massive struggle. The 80-85% at the end was a no-go, but did improve on overall intensity of the FTP+V02 sets. Hmmm... maybe not improve per se as perhaps the slightly higher work output was what prevented me from doing the 80-85% at the end (or that I did thursday bike yesterday, or both). Only 10 minutes of the brick run. Whatever, laid it all out there. Work has been done.
Did my Vo2m work last night and decided to back it up and hit the bike again today. HOWEVER, I wanted no part of any workout Rich wrote with only 24hrs of rest between vo2m work. I wanted to test a workout I've been thinking about so why not....its winter.
The plan was 3 x 20' in the upper edge of the sweet spot (92%). This workout still helps with FTP adaptations and I'll bust it out when I just don't have the mojo for 100% work. I was very happy with the results and I feel a bump will come with our next test.
Finally followed up this morning with the run portion this evening and came within a few seconds of hitting the Z3 pace on the first 4 miles.
My 4 kids and wife are on antibitics for STREP. I think I am off today because my body may be fighting that bug somewhat. Makes the targets very interesting to obtain when one is not 100%.
@ Matt, congrats on the well earned FTP improvement!! Your bar is already so high and yet you are raising even higher!!
I did my workout this morning and had a great day. I broke it up as 4x10(1) and 8x1:00/1:00. Skipped the 85% and cut the run short. Ran 3 miles@ HMP(6:32). The run felt especially great. I have a feeling I'll have a good one tomorrow unlike the last two Sundays. Seems like I've turned a corner this week. Thursday's bike felt geat also.
Nice work everybody. 300 will be yours this year, Matt!
Thanks to those who also admitted some fatigue and/or edginess! It's reassuring. I'm feeling better about just dialing back for a couple days. Should be good in the end. Good luck to everyone Sunday!
@ William - took the day off today. partly mental fatigue, part sore feet from too much time in crappy bike shoes, partly calf rehab..... yeah, i'm feelin it....
Much jet lagged until today so took it easy and decided to really start in and hit it next week. 4X10(2) @ 95% and 10X1(1) and I was gassed. Too much time off maybe but felt good to get back at it.
I take a little time off and WOW everyone is just crushing it!! Matt. S. -- I think you are getting scary in the run department Matt. A. -- Dude you are closing in on 300 FO SHO!!!
ONly thing that sucks about getting back from Hawaii is 82deg. and sunny to -3deg. and blowing here is a real damper on the spirits.
Keep up the good work everyone, I'll try and get back with ya all here soon.
Duration: 1:30:12 (1:30:14) Work: 846 kJ TSS: 133.6 (intensity factor 0.945) Norm Power: 177 ***Then ran at HMP for 20 minutes and got off....little bit of that right dorsal foot pain back so didn't want to push.....Happy over all...Time to CHOW and watch FB...Predictions are JETS and Chicago
Dang, that was a long workout. Hit all the targets, a bit saddlesore by the end, but at least I wasn't feeling as demoralized as I was during last weekend's version of this workout. I confess I cannot do sustained Z3 on the treadmill - I had to break it up into four 7' chunks, and even so it took all I had to stick with it. 18' warmup 15' @ 217W (0.97), 86RPM, HR 159 15' @ 216W (0.97), 85RPM, HR 160 3 x 2.5' @ 273/270/271W, HR 158/164/163 15' @ 183W (0.81), 87RPM, HR 148 15' @ 180W (0.80), 88RPM, HR 145 Total bike 103' TSS 129.3, IF 0.87 Run 4 x 7' (1') @ Z3 8.9MPH
A week of travel added the normal complications to the workouts. Hit all – was a good week. I was a bit apprehensive going into Saturday’s bike workout. It was nice to be back on my bike after a week of hotel machines!
Hit the 2X 20 and got stronger as they went along. I tried to not over achieve so hit 101%, and 102% and felt good. The 2X 2.5s were work but hit them all 120%,119%,119%. Finished the 90m min ride at a IF of .89. The 90 min came in at an IF of .944. The best 90 min ride of the OS. Expecting a FTP gain in the next test – WooooHoooo.
Run was good at Z3 of 7:24 pace. The left leg IT band is doing much better!
I switched my weekend bike and run wkos and found out something interesting. I nailed all of my run splits yesterday and then some, and this morning for the bike - I was almost 1 HR zone lower on all intervals. Then, this afternoon, I did the run part of the brick wko and put in a solid Z3.
Time to rest and get a quality wko on Tuesday before I travel to the frozen DC area Tues-Thurs.
Comments
---Ann.
Did Bikram yoga in the morning which always kicks my azz.. Had to take a nap before getting on the bike for the 6 X 2.5's. Tried to ride very consistantly today, it was hard but not as tortourous as some other workouts.
120% is 305 Rode 303,302,301,301,301,309 and then 234 for 15' finished with 3 X 1' @ ;of 1 leg drill.
Too icy/windy for a run today, so I hit the pain cave for one last bike workout before I head out of town. Also a first go at the new zones!
14' @ 195W, IF: 0.968
14' @ 193W, IF: 0.96
Next up, 10 days of running in Victoria, White Rock, Vancouver, Kelowna, Edmonton and Calgary.
Best wishes,
Elly
I did Saturday's workout today because I was off yesterday. The 2x15 @ 1.0 felt harder than usual, the 3x2.5/2.5 hard but doable, and the 2x15 @ .85 also harder than usual. It never fails; I always feel fatigued the week after a long/hard run like last Sunday's 10 miler.
Today's Z3 run for 30 minutes was not easy. I strongly considered dropping the pace and/or grade but didn't. My HR started around 153 and just kept climbing until it topped out around 169. Honestly I'm amazed I could run that fast after such a hard ride.
Total bike: 32.2 miles in 1:32. IF of .86.
Total run: 30 minutes @ 6:40 pace on 1% grade. Average HR 159.
Total workout: 2:04:17
Anyway, I hit them all around 113% except for number 5 which went poorly, closer to 108%. not sure what happened there.
I think I am going to look carefully at taking almost all >85% intensity out for about 3 days and just be aerobic, so I can hit it hard again Tues or Wed. That feels like the safer play, but I don't want to undershoot what I can do, either. Trying to steer the edge between working as hard as possible and hitting the wall.
Any thoughts of others? Anyone experience the same thing (not necessarily right now but other times or seasons?)?
2x15' FTP stuff
interval 1: Pnorm 200, IF .98
interval 2: Pnorm 199, IF .97
3x (2.5'on/2.5'off 105-120%ons/full recovery off)
interval 1: 241w
interval 2: 240w
interval 3: 249w
2x15' tempo z3 stuff
interval 1: Pnorm 161, IF .79
interval 2: Pnorm 161, IF .79
brick run was 5' warmup, then 5x ( 4' of 7:14 pace and 1' 9:00 pace )
foam roller, as for tomorrow's run...CAN'T WAIT!
Hard rough time this morning due to work stress and traveling late last night. Last week I had a .904IF vs. today’s .89 so, not too bad just much more painful. Will have run this afternoon sometime.
After consitantly hitting the workouts for the last few weeks and even holding over my ftp for the 2x20(4) last week I had anohter one of my great ideas and decided to start todays workout with a FTT.
To make things even worse, i went out way to hard which usually happens after doing the shorter hard VO2 work.
Not my best executed FTT but I nailed the first 20' and then maaged not to fail about too bad in the second one.
FTT:
Duration: 42:09
Work: 720 kJ
TSS: 71.9 (intensity factor 1.018)
Norm Power: 290
VI: 1.02
After 8' of recovery, I tried went to start the 3x2.5 and my legs said hell no pretty quickly. I changed it to 8 x 1(1) and I got the first 4 at 1.2, but then started to slip closer to 1.15 for the rest. Surpisingly, I actually held 30' straight at 245 (0.86) without much struggle at the end.
Seeing at the 85% stuff went well I though I had a chance at getting the brick done. I was wrong and started to fade pretty quickly. Ended up averaging 6:07 pace for 20' and then called it a day. I'm pretty sure I could have sucked it up and started at MP for 10 more minutes but decided I was better off stopping so I can still do tomorrow workout.
For the FTP, thats a 20 watt gain for me this OS and 6 watts higher than my peak FTP last season. I'm down to needing to pick up 17 more watts and lose 7.2 pounds in about 6 months.
10' WU
20' @ 227 (99%)
5' @ 230 (100%)
Meet with painter for ~75'
10' @ 227 (99%)
Fix lunch for ~10'
5' @ 236 (103%)
3x2.5/2.5 @ 281 (122%), 279 (121%), 279 (121%) w/recoveries @ 152-158 (66-69%)
2x15' @ 197 (85%) and 200 (87%)
No brick for me. I need to play dominos with kid #3 and then take kid #2 to his hockey game. I'm running and skiing tomorrow, so that should cover it. Have fun everyone!
The 2 x 20's are almost getting to be old hat now. The beauty of these Saturday's is that has forced me to work on pacing these efforts really well to avoid blowing up later. Looking forward to test week.
20 @ 251, 1.00
20 @ 261, 1.05
2:30 @ 308, 1.23
2:30 @ 308, 1.23
2:30 @ 305, 1.22
15 @ .87
15 @ .88
entire ride 1:47 @ .94
30 minutes @ 6:54 pace
This last V02 block has killed me. Todays advanced 2x20' + 3x2.5's were a big no-no after the first 5 minutes of FTP work.
So I did 2' FTP intervals, over and over and over again, 12 intervals total, so that's about 24 minutes of FTP. Finished out the rest of the 90 minutes with as much 85% as I could get in. Like Matt, the 85% seemed much easier after all that hard work.
.80IF total for 90minutes.
Recovery drink, then lunch. Then off for my one 'cheat' day for the month of January and my cleanse. Going to a local German restaurant for a friend's birthday, with all the beer and schnitzel-related foods I can stuff in my piehole! Back on the wagon tomorrow, I promise.
@Matt- Tearing it up on little rest. Nice jump.
Feel pretty lethargic right now, but historically that has been a good sign for me... lethargic but not physically burnt (if that makes any sense) usually means that my body has recoverd as it is "relaxed". Obviously lots of different ways to dial back a week but I feel like, for me, this was a good mix of time off with a little intensity mixed in to prevent going backwards...
Will know in about 2 hours or so if it was enough dialing back for me (about to go do Sat bike/brick now)
Ding dong that brick is done. Got it dare this morning, but had to head to work right after and my legs are toast.
2x15: 0.983, 0.977
3x2.5 (ok 2x2.5 and 1.75, .75): 1.215, 1.214, 1.206, 1.211
2x15: 0.824, 0.842
1:38:26 0.895
30:34 4.12 mi 7:25 min/mi
Bike: 1:47 TSS 133 IF 0.87
2x15'@ NP224 IF 0.95
3x2.5' On/Off @NP 285/150
2x15' @ NP190 IF 0.8
Run: 30' @ Z3 (7:39) rTSS 49.7 IF 0.96
2X15: 1.01, .99
3X2.5: 1.22, 1.22, 1.23
Total bike 1:11:21, IF .937
Did my Vo2m work last night and decided to back it up and hit the bike again today. HOWEVER, I wanted no part of any workout Rich wrote
with only 24hrs of rest between vo2m work. I wanted to test a workout I've been thinking about so why not....its winter.
The plan was 3 x 20' in the upper edge of the sweet spot (92%). This workout still helps with FTP adaptations and I'll bust it out when I just don't have the mojo for 100% work. I was very happy with the results and I feel a bump will come with our next test.
3 X 20' (249, 249, 250) =96%
Entire workout (232 watts):
Duration: 1:12:35 (1:12:40)
Work: 1011 kJ
TSS: 104.6 (intensity factor 0.933)
Norm Power: 243
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.997 mi
Legs definatly are feeling it! But focused on the power numbers and ended up doing okay.
Targets: 100% = 234w, 120% = 280w, 85% = 199w.
Ended up with:
First 15' @ 120%: 247w (1.06)
Second 15': 244w (1.04)
First 2.5' @ 120%: 289w
Second 2.5': 296w
Third 2.5': 295w
First 15' @ 85%:: 203w (.87)
Second 15': 202w (.86)
Did the 30 minute run at HMP. Aerobically not bad, but certainly no spring in my step. Felt a little clunky.
Did some good stretching and foam roller action and I feel pretty good. May have a scotch in a couple of minutes - I think I earned it!
connect.garmin.com/activity/64647091
Finally followed up this morning with the run portion this evening and came within a few seconds of hitting the Z3 pace on the first 4 miles.
My 4 kids and wife are on antibitics for STREP. I think I am off today because my body may be fighting that bug somewhat. Makes the targets very interesting to obtain when one is not 100%.
@ Matt, congrats on the well earned FTP improvement!! Your bar is already so high and yet you are raising even higher!!
I did my workout this morning and had a great day. I broke it up as 4x10(1) and 8x1:00/1:00. Skipped the 85% and cut the run short. Ran 3 miles@ HMP(6:32). The run felt especially great. I have a feeling I'll have a good one tomorrow unlike the last two Sundays. Seems like I've turned a corner this week. Thursday's bike felt geat also.
Nice work everybody. 300 will be yours this year, Matt!
I take a little time off and WOW everyone is just crushing it!!
Matt. S. -- I think you are getting scary in the run department
Matt. A. -- Dude you are closing in on 300 FO SHO!!!
ONly thing that sucks about getting back from Hawaii is 82deg. and sunny to -3deg. and blowing here is a real damper on the spirits.
Keep up the good work everyone, I'll try and get back with ya all here soon.
Bike done....1:32 with an IF of .95 and TSS of 133.6
Interval 1:
Duration: 15:01
Work: 173 kJ
TSS: 26.3 (intensity factor 1.025)
Norm Power: 192
Interval 3:
Duration: 15:01
Work: 177 kJ
TSS: 28 (intensity factor 1.059)
Norm Power: 198
2.5/2.5 were a lot of digging...120% goal is 225...hit 231, 233, 230
then rode for 30 minutes in zone 3:
Interval 11:
Duration: 30:01 (30:02)
Work: 289 kJ
TSS: 38.6 (intensity factor 0.878)
Norm Power: 164
Duration: 1:30:12 (1:30:14)
Work: 846 kJ
TSS: 133.6 (intensity factor 0.945)
Norm Power: 177
***Then ran at HMP for 20 minutes and got off....little bit of that right dorsal foot pain back so didn't want to push.....Happy over all...Time to CHOW and watch FB...Predictions are JETS and Chicago
18' warmup
15' @ 217W (0.97), 86RPM, HR 159
15' @ 216W (0.97), 85RPM, HR 160
3 x 2.5' @ 273/270/271W, HR 158/164/163
15' @ 183W (0.81), 87RPM, HR 148
15' @ 180W (0.80), 88RPM, HR 145
Total bike 103' TSS 129.3, IF 0.87
Run 4 x 7' (1') @ Z3 8.9MPH
Hit the 2X 20 and got stronger as they went along. I tried to not over achieve so hit 101%, and 102% and felt good. The 2X 2.5s were work but hit them all 120%,119%,119%. Finished the 90m min ride at a IF of .89. The 90 min came in at an IF of .944. The best 90 min ride of the OS. Expecting a FTP gain in the next test – WooooHoooo.
Run was good at Z3 of 7:24 pace. The left leg IT band is doing much better!
I switched my weekend bike and run wkos and found out something interesting. I nailed all of my run splits yesterday and then some, and this morning for the bike - I was almost 1 HR zone lower on all intervals. Then, this afternoon, I did the run part of the brick wko and put in a solid Z3.
Time to rest and get a quality wko on Tuesday before I travel to the frozen DC area Tues-Thurs.