Felt really nice on the bike today even with 15 min intervals. The run was a very short 15 minutes so I decided to focus on raising my cadence. Not by looking at my watch, but just by feel...shortening up my sride and faster turnover. Worked pretty well as I was in the 83-85 range vs. my usual 82-83. I might try to do this on the longer run tomorrow too.
Still no electricity here this morning, so went for the spin bike at the gym. 2x6' + 2x15' and total of 60 mins. Worked out great actually, after I injected myself into the ongoing spin class. Only concern is that it takes me a good 30' to warmup and get my HR dialed in. My HR is zing all over Z4 on those first 2 intervals. Overall, feels good. Not sure what to do tomorrow since this weather messed up the whole week's schedule. I think I still owe the plan a brick on Sunday.
@Aleksandar - you are scary strong and nailing those workouts. Awesome.
I got invited to join a group ride with a local Tri Club and decided to hook up. I was told about 20 triathletes show up. I actually enjoy a good fast pace group ride. I now have experienced first hand what Coach Rich recently spoke to about group rides. Too much noodle time sums it up! This morning once we got through the first 15min of admin riding through town we get on the road that just goes for the next 15 miles where group will stop and regroup and ride on from there. So, I'm expecting things to get moving. A few more minutes go by, I'm riding near the front and I look at my watts....155w (Are you kidding me as I thought to myself). Knowing the route the group was going I just moved left into the lane and went hard. Two folks got in tight behind me and we dropped the group as if they were on a casual social ride. I still do not quite get it. This is a triathlon club with triathletes and except for the two, it would have been a noodle ride if I just hung with the group.
Luckily, my decision to leave the group dynamics paid off as I ended up getting a good ride. 60mile ride, TSS=319, IF=84%. All I have to say is, Davey don't play that game....Slow, Long Riding. The take away learned......I will stay away from triathlon club group rides.
I can't wait for my new bike to be delivered (supposed to arrive next week) so I can setup the trainer in my pain cave and not have to deal with the crowds anymore.
I had an excellent ride today (no brink as my wife is out of town and I'm playing Mr. Mom). 2x12 at 1.09 and 1.04 respectively. 2x15 at .89 and .91. I absolutely can tell the the work is working. My HR was way down and I had plenty left in the tank when I was done. Overall ride was .91.
I'm really interested to see what the new numbers will look like in a couple of weeks. I'm assuming a big jump will be due to regular riding. I went into the OS with only 3 weeks of pre-os and a couple of social rides since CDA.
Looks like some good wko's getting done. Enjoy the rest of the weekend.
Patachin- holy cow, seriously? You guys are still without power? How many days is it now? That's crazy! Hope you are managing to stay warm.
Allen- I agree with Jenn, pictures are necessary!
Aleksandar- now ya get it! I have a bit of the opposite effect around here as the cycling group is stronger than me, so I have to be careful riding with them. They push me in a good way- but I gotta be careful they don't blow me up. Like, uh today.......
I went back & forth today deciding when to ride. The local roadies were meeting at 1:00 for a 'casual' ride (their casual is my hang on at FT as long as ya can). So my original plan was to leave home at 12:00, ride 1 hour to the start, and then join them for as long as I could. Joe, however, seemed interested in riding with me so I changed the plan to ride later in the day when it would be a tad bit warmer. Plan was 1 hour alone to get in my "work" and then pick him up for the second hour (I ride .85 in front and he follows- it works for us).
But suddenly the waves were looking good- so at about 11:45 Joe says he's gonna go surfing (mind you, it's 41 degrees and the ocean is in the upper 30's). I know this means he's gonna bail on the ride later (he'll be too tired & cold) so I hustle my butt to throw on cycling gear and head out to meet the group. The ride to the start is 1 hour door to door, so I gotta keep the gas on. Oh, and other than the bowl of cereal I had at 7:00am, I rolled out with no calories in the tank. Result? Can you say BONK!!!?
Ride to meet the crew: 1:00 @ .94 IF Ride with the crew: 1:00 @ .9 IF (I sucked wheels HARD to keep it this low) The BONK slow death ride home: 0:40 @ .71 IF (oh yeah, and the wind picked up, so I was going something like 12mph, Ugh)
It wasn't until the bonk hit that I realized I needed fuel badly. Ate a Lara bar I had in my jersey but it was already too late. Don't do this at home!
Awesome reports everyone. I love getting back from a workout and seeing how everyone else did!
@Aleksander - I second what David said - you are really strong. Now that I have a PM and realize what all these numbers mean it's impressive to see others numbers. @David - I went on a group ride too today and it was faster than normal today so I got a good ride in; but I know what you and Rich mean about too much noodle time on certain group rides.
I went rogue today and just rode hard for 2 hours with the local roadie club. I think my FTP needs a bump - my NP was 210W over the whole two hour ride, which was an IF of .976. I am looking forward to the re-test in a month.
@Dave, Nemo and Greg, thanks for encouragement. This group motivates me.
I wish I had few EN Ninjas to train with. That would be my kind of group as I am all about business and work first, we play later. For now, I train alone and ride with a friend or two.
Group rides is something I don't do for two reasons:
A; Risky large group, Saturday AM World Championship, Zipp parade.........I don't do that.
B: They turn like Dave's ride today. I don't have time for that.
You guys keep me motivated. During that second interval, I always think, man, I better stick with it, I have a group to report to. You hold me accountable.
Dave, glad you took the leadership and got the work done. We all know here that WORK works. Hope you had a lot of speed entering your body today.
Nemo, that was hell of a ride in either case. Bonk did not detract from success for sure.
Greg, awesome ride too. You are just as strong. IF .976 for 2 hrs is super strong in my textbook, so is Nemo's 1.0@.94, than 1.0@ .90, after that who cares.
Well, good thing I have a pretty well developed sense of RPE, because my PT seems to have recalibrated itself again, and my power numbers once again mean nothing to me. As best as I can tell, at the current calibrations, my FTP is somewhere around 215 or so, which I only figured out after spending the first 12 minutes and 5 of the second 12 minutes at 225-230, wondering why i was sucking.
Bottom line was a solid workout, but some frustration over the inability to trust what numbers to be looking at. So far, mph on the kinetic trainer seems to correlate with RPE pretty well, and I am pushing more than before, so i guess that's something. Probably a good test for my experiment in teeming out a lot less over these things...
@Aleksandar, @Dave, @Nemo: WOW, awesome rides today! I really envy you folks who can get outside.
@Nemo: You are really prepping yourself to crush ToC. I can't wait to get a chance to ride with the folks coming to the camp.
@Aleksander: I agree, I love the accountability the group provides. My efforts may not always be stellar, but they have definitely become consistent of late. Consistency is half the game, right?
Spent the first half of the day running around looking at my options for tri bikes. Saw some really sweet rides: Orbea Ordu, Cervelo P2, Trek Speed Concept and Jamis Xenith T1. I really liked the Ordu. In fact it will really compliment the Orca that I currently ride. Next step is to schedule an appointment to have one fit. I am keeping my fingers crossed!
Solid #workworks this evening after dinner. On the bike for 75 minutes and then 2 miles on the treadmill @ 7:40 and 7:20.
@Peter - Going to go scope out a bike for the season tomorrow as well. Been riding my Onix all last year and really like the fit. Will give the Ordu a spin.
@Nemo - Light (and heat) finally back on this afternoon, 3+ days later. Way to go on that ride, despite the fuel shortage.
@ Allen, Matt, Patachin, AT, David, Nemo, Aaron, Mike, Bill, Peter - You all sound like I was feeling during today's brick. The work is working.
2 x 15' followed by 5' @ 100%, followed by 85%. Since I'm transitioning from my CT watts to my Joule watts, my numbers look better, but the CT confirms I'm staying withing 100 >> 95+%. NP for the intervals: 190/194. My HR continues to come down; I started the OS with the shorter intervals @ 143; now I'm doing the 15' ones @ 124/126. It's still work, but it's still seeming to get easier. And then my 20' run felt super strong afterwards, always a good sign. So far this OS I've managed all my runs outside - it's been about 50F the past week, but tomorrow, snow and the 30s is the forecast. I'll get to see how tough I really am.
Posted By Aleksandar Tasic on 29 Jan 2011 05:53 PM
You guys keep me motivated. During that second interval, I always think, man, I better stick with it, I have a group to report to. You hold me accountable.
Yeah, seriously. Said he got in 4 good rides before his hands got too cold and that he just needs new gloves
@Patachin Welcome back to the world of Power- and not the bike kind! Holy cow, 3+ days without power, that had to be rough!
@Al- you are right, it does feel like the work is starting to "click" for everyone. Very cool!
@Peter- I'm looking forward to meeting you guys too! And since I can't run right now, I might as well ride- especially since I can do so outside most days You folks in the NorthEast are in for another storm I hear. Man, this has been one tough year for you folk!
Great ride on the CT yesterday. 2 x 12 flew by, and I was so into watching the Dog Whisperer I just pedaled straight through the 30' at 85%. I realized I was supposed to have stopped when I was already at ~22', then thought--oh , what the hell, just jinish it up.
Long snowshoe hike with DH and doggie in the afternoon. We were planning to go 45', and we got kinda all turned around and lost on the trails. Ended up being 1:35. We were ALL pooped. Dog crashed in the car, and I was not far behind her in a snoozing haze. Great day!
Sounds like a marvelous day Linda!!! The weather is looking great for a bike ride today, but I'm going hiking with Joe in the woods instead. We need longer weekends.
Did a brick today, a couple 2x12's followed by 6mi run. Is that sort of a reverse brick? Anyway, made today's workout up, just to round out a totally disorganized training week. Listening to all you getting stronger makes me want to skip the recovery day...but...that would be wrong, I know. So, planned RPE for Monday is 0, pace 15:30/mi.
WOW! Looks like 4 weeks into OS and folks are fully into the game! Good work everyone!
For those that are NOT fully into the game this weekend, do not fret. Post your results as well as you time will come!
I bailed on the bike today. Had a great run Tuesday, awesome 50 mile bike Wednesday @ .878, PR'd a hilly 10k+ local route on Thursday and then ran 10 miles at race pace yesterday as a RR for my half marry next weekend. I can safely say that I am the most fried/fatigued I have been all OS (and Pre-OS). Just need to chill out today and pay bills, deal with taxes and then play with my son.
Gonna make this a pseudo-taper week based on how I feel.
i am mostly in the game, can't figure out if skiing is killing my tri training or if tri training is killing my skiing. i have been trying to jam our 7 day spread of workouts in a 5 day week. good news is that i will get a break from skiing in the next few weeks as skiing tapers off for a few weeks, then i have a feb vacation up in vt and have to take a week off from biking (but will get the runs done!). this week's run suffered from the storms... i did get all the biking done. biking going strong, run is suffering... will work on that!
here is saturday's bike executed on Friday Interval 1 12:03: work 147 kJ, TSS 1.016, NP 203, Av HR 140 Interval 2 11:57, work 147 kJ, TSS 1.025, NP 205, Av HR 144 Interval 3 14:56, work 150kJ, TSS .838, NP 168, Av HR 136 Interval 4 16:04 work 162kJ, TSS .84, NP 168 Av HR 141
Felt like I was rocking the OS pretty well until last this weekend. The man (aka a wicked cold/sinus infection) finally caught up with me. Bailed on both the ride and run this weekend despite having time to do both. I think I spent the time wisely, though, earning KAUs and SAUs by doing some extensive work on Cub Scout pinewood derby cars. Also baked a cake (with the help of two assistants) and made dinner for my wife's birthday. On Sunday I stayed home with a sick kid (stomach bug) while my wife and younger son went to dinner with her parents.
I've got travel for work coming up this week but I'll be staying on a Navy base so I'll have access to a gym. Will hit the rollers in the morning tomorrow, run Wed morning, but probably be stuck on a spin bike for Thursday's workout. 2 x 15' on a spin bike. Ugh. Cub Scout ski trip this weekend so I'll work my quads in another way.
@John - Tapering for the half mary sounds wise. The bike will wait for you.
Saturday morning's 2x12' in the pain cave was awesome. My ipod died, so I switched up the entertainment and watched a skiing and snowboarding video. It was so much fun -- the pain cave equivalent of watching Saturday morning cartoons. I'm actually looking forward to doing it again next Saturday.
I also know the runner fu is strong. Until this season, I hated, hated, hated the Saturday brick run an usually skipped it. Now, I look forward to it, like a treat.
Funny Dave, with numbers like 304 and 295 your "barelyturningthepedalswonderingwhyIsucksobad pace" is probably close to my "workingsohardmytongueisabouttogetstuckinthefrontspokes pace"
Hardly workin' over here. I'm feeling good sitting on about 95%, but I feel as though I have no ability to hold 100 or better. I reckon that desire to thrash self will present itself at some point, hopefully at test time. Having a very hard time unleashing the fury. No fury to be found. Is this what happens when the odometer flips to 50?
2x15@ 291 and 297 and 5' at "ohboyfreezingrainbettergoshowerbeforeIlosepower".
Changed things up a bit and went higher cadence (95) for the first 15' versus my more typical 90-92. Felt very very good. Duh. If we AG tri folk can stop trashing roadies for a minute and listen up, we might get skooled. Second 15, same cadence until last 5 mins where I dropped down and tried to muscle a bit more. Sat on 90 and tried for more in the bigger gear and I that's where I added to the average. Was thinking of the old weight lifting adage that the last 2 or 3 is where the gain is. A negative split, so to speak.
Where the hell is Dr. Kitboo? Wasn't she in on the JOS? I miss her wise ass remarks.
Comments
Interval 1 (15'@z4) - NP: 221w, Work: 199kJ, TSS: 27.4 IF: 1.046, VI: 1, cadence: 88, HR: 151
Interval 2 (15'@z4) - NP: 223w, Work: 201kJ, TSS: 28, IF: 1.057, VI: 1, cadence: 89, HR: 160
“Remainder” 22’ @z3 - NP: 198w, Work: 261kJ, TSS: 32.2, IF: 0.938, VI: 1, cadence: 95, HR 156
http://connect.garmin.com/activity/65668142
Felt really nice on the bike today even with 15 min intervals. The run was a very short 15 minutes so I decided to focus on raising my cadence. Not by looking at my watch, but just by feel...shortening up my sride and faster turnover. Worked pretty well as I was in the 83-85 range vs. my usual 82-83. I might try to do this on the longer run tomorrow too.
http://connect.garmin.com/activity/65671019
Cheers,
Matt
Still no electricity here this morning, so went for the spin bike at the gym. 2x6' + 2x15' and total of 60 mins. Worked out great actually, after I injected myself into the ongoing spin class. Only concern is that it takes me a good 30' to warmup and get my HR dialed in. My HR is zing all over Z4 on those first 2 intervals. Overall, feels good. Not sure what to do tomorrow since this weather messed up the whole week's schedule. I think I still owe the plan a brick on Sunday.
Brick is complete. Went well and on target, well little above, run specifically. Here are the numbers:
bike 80min total, IF .91, TSS 110, 2x15min(4min)@FTP+1x15min@85%+, run 3mi, 1mi@MP/1mi@HMP/1mi@EP
interval 1 AP 275W xP273W IF 1.04 HR 146 cad 99
interval 2 AP 275W xP273W IF 1.04 HR 155 cad 99
interval 3 AP 241W xP240W IF .92 HR 145 cad 100
run: 6:38, 6:26, 9:19
Good work today. Enjoy your day folks.
I got invited to join a group ride with a local Tri Club and decided to hook up. I was told about 20 triathletes show up. I actually enjoy a good fast pace group ride. I now have experienced first hand what Coach Rich recently spoke to about group rides. Too much noodle time sums it up! This morning once we got through the first 15min of admin riding through town we get on the road that just goes for the next 15 miles where group will stop and regroup and ride on from there. So, I'm expecting things to get moving. A few more minutes go by, I'm riding near the front and I look at my watts....155w (Are you kidding me as I thought to myself). Knowing the route the group was going I just moved left into the lane and went hard. Two folks got in tight behind me and we dropped the group as if they were on a casual social ride. I still do not quite get it. This is a triathlon club with triathletes and except for the two, it would have been a noodle ride if I just hung with the group.
Luckily, my decision to leave the group dynamics paid off as I ended up getting a good ride. 60mile ride, TSS=319, IF=84%. All I have to say is, Davey don't play that game....Slow, Long Riding. The take away learned......I will stay away from triathlon club group rides.
Exciting! We demand photos!!!
I'm really interested to see what the new numbers will look like in a couple of weeks. I'm assuming a big jump will be due to regular riding. I went into the OS with only 3 weeks of pre-os and a couple of social rides since CDA.
Looks like some good wko's getting done. Enjoy the rest of the weekend.
Aaron
Allen- I agree with Jenn, pictures are necessary!
Aleksandar- now ya get it! I have a bit of the opposite effect around here as the cycling group is stronger than me, so I have to be careful riding with them. They push me in a good way- but I gotta be careful they don't blow me up. Like, uh today.......
I went back & forth today deciding when to ride. The local roadies were meeting at 1:00 for a 'casual' ride (their casual is my hang on at FT as long as ya can). So my original plan was to leave home at 12:00, ride 1 hour to the start, and then join them for as long as I could. Joe, however, seemed interested in riding with me so I changed the plan to ride later in the day when it would be a tad bit warmer. Plan was 1 hour alone to get in my "work" and then pick him up for the second hour (I ride .85 in front and he follows- it works for us).
But suddenly the waves were looking good- so at about 11:45 Joe says he's gonna go surfing (mind you, it's 41 degrees and the ocean is in the upper 30's). I know this means he's gonna bail on the ride later (he'll be too tired & cold) so I hustle my butt to throw on cycling gear and head out to meet the group. The ride to the start is 1 hour door to door, so I gotta keep the gas on. Oh, and other than the bowl of cereal I had at 7:00am, I rolled out with no calories in the tank. Result? Can you say BONK!!!?
Ride to meet the crew: 1:00 @ .94 IF
Ride with the crew: 1:00 @ .9 IF (I sucked wheels HARD to keep it this low)
The BONK slow death ride home: 0:40 @ .71 IF (oh yeah, and the wind picked up, so I was going something like 12mph, Ugh)
It wasn't until the bonk hit that I realized I needed fuel badly. Ate a Lara bar I had in my jersey but it was already too late. Don't do this at home!
@Aleksander - I second what David said - you are really strong. Now that I have a PM and realize what all these numbers mean it's impressive to see others numbers.
@David - I went on a group ride too today and it was faster than normal today so I got a good ride in; but I know what you and Rich mean about too much noodle time on certain group rides.
I went rogue today and just rode hard for 2 hours with the local roadie club. I think my FTP needs a bump - my NP was 210W over the whole two hour ride, which was an IF of .976. I am looking forward to the re-test in a month.
@Dave, Nemo and Greg, thanks for encouragement. This group motivates me.
I wish I had few EN Ninjas to train with. That would be my kind of group as I am all about business and work first, we play later. For now, I train alone and ride with a friend or two.
Group rides is something I don't do for two reasons:
A; Risky large group, Saturday AM World Championship, Zipp parade.........I don't do that.
B: They turn like Dave's ride today. I don't have time for that.
You guys keep me motivated. During that second interval, I always think, man, I better stick with it, I have a group to report to. You hold me accountable.
Dave, glad you took the leadership and got the work done. We all know here that WORK works. Hope you had a lot of speed entering your body today.
Nemo, that was hell of a ride in either case. Bonk did not detract from success for sure.
Greg, awesome ride too. You are just as strong. IF .976 for 2 hrs is super strong in my textbook, so is Nemo's 1.0@.94, than 1.0@ .90, after that who cares.
What a group. Thank you.
Bottom line was a solid workout, but some frustration over the inability to trust what numbers to be looking at. So far, mph on the kinetic trainer seems to correlate with RPE pretty well, and I am pushing more than before, so i guess that's something. Probably a good test for my experiment in teeming out a lot less over these things...
Those ftp intervals are sooo tough, while the abp intervals are soooo easy to overdo. Baffling, but I got 'er done.
@Aleksandar, @Dave, @Nemo: WOW, awesome rides today! I really envy you folks who can get outside.
@Nemo: You are really prepping yourself to crush ToC. I can't wait to get a chance to ride with the folks coming to the camp.
@Aleksander: I agree, I love the accountability the group provides. My efforts may not always be stellar, but they have definitely become consistent of late. Consistency is half the game, right?
Spent the first half of the day running around looking at my options for tri bikes. Saw some really sweet rides: Orbea Ordu, Cervelo P2, Trek Speed Concept and Jamis Xenith T1. I really liked the Ordu. In fact it will really compliment the Orca that I currently ride. Next step is to schedule an appointment to have one fit. I am keeping my fingers crossed!
Solid #workworks this evening after dinner. On the bike for 75 minutes and then 2 miles on the treadmill @ 7:40 and 7:20.
Interval #1:
Duration: 11:58
Work: 148 kJ
TSS: 21.2 (intensity factor 1.032)
Norm Power: 206
VI: 1
Pw:HR: 4%
Pa:HR: 1.77%
Distance: 3.825 mi
Interval #2:
Duration: 12:01
Work: 142 kJ
TSS: 19.5 (intensity factor 0.986)
Norm Power: 197
VI: 1
Pw:HR: 1.44%
Pa:HR: 2.99%
Distance: 3.837 mi
First 15':
Duration: 14:59
Work: 150 kJ
TSS: 17.4 (intensity factor 0.834)
Norm Power: 167
VI: 1
Pw:HR: 2.11%
Pa:HR: 1.39%
Distance: 4.401 mi
Second 15':
Duration: 15:08
Work: 154 kJ
TSS: 18.2 (intensity factor 0.849)
Norm Power: 170
VI: 1
Pw:HR: 2.68%
Pa:HR: 1.23%
Distance: 4.405 mi
Entire workout (165 watts):
Duration: 1:15:02
Work: 744 kJ
TSS: 97.7 (intensity factor 0.885)
Norm Power: 177
VI: 1.07
Pw:HR: 12.36%
Pa:HR: 6.6%
Distance: 21.553 mi
@Peter - Going to go scope out a bike for the season tomorrow as well. Been riding my Onix all last year and really like the fit. Will give the Ordu a spin.
@Nemo - Light (and heat) finally back on this afternoon, 3+ days later. Way to go on that ride, despite the fuel shortage.
@ Allen, Matt, Patachin, AT, David, Nemo, Aaron, Mike, Bill, Peter - You all sound like I was feeling during today's brick. The work is working.
2 x 15' followed by 5' @ 100%, followed by 85%. Since I'm transitioning from my CT watts to my Joule watts, my numbers look better, but the CT confirms I'm staying withing 100 >> 95+%. NP for the intervals: 190/194. My HR continues to come down; I started the OS with the shorter intervals @ 143; now I'm doing the 15' ones @ 124/126. It's still work, but it's still seeming to get easier. And then my 20' run felt super strong afterwards, always a good sign. So far this OS I've managed all my runs outside - it's been about 50F the past week, but tomorrow, snow and the 30s is the forecast. I'll get to see how tough I really am.
Can't agree more!!
Yeah, seriously. Said he got in 4 good rides before his hands got too cold and that he just needs new gloves
@Patachin Welcome back to the world of Power- and not the bike kind! Holy cow, 3+ days without power, that had to be rough!
@Al- you are right, it does feel like the work is starting to "click" for everyone. Very cool!
@Peter- I'm looking forward to meeting you guys too! And since I can't run right now, I might as well ride- especially since I can do so outside most days
You folks in the NorthEast are in for another storm I hear. Man, this has been one tough year for you folk!
Great ride on the CT yesterday. 2 x 12 flew by, and I was so into watching the Dog Whisperer I just pedaled straight through the 30' at 85%. I realized I was supposed to have stopped when I was already at ~22', then thought--oh , what the hell, just jinish it up.
We were ALL pooped. Dog crashed in the car, and I was not far behind her in a snoozing haze. 
Great day!
Long snowshoe hike with DH and doggie in the afternoon. We were planning to go 45', and we got kinda all turned around and lost on the trails. Ended up being 1:35.
Did a brick today, a couple 2x12's followed by 6mi run. Is that sort of a reverse brick? Anyway, made today's workout up, just to round out a totally disorganized training week. Listening to all you getting stronger makes me want to skip the recovery day...but...that would be wrong, I know. So, planned RPE for Monday is 0, pace 15:30/mi.
WOW! Looks like 4 weeks into OS and folks are fully into the game! Good work everyone!
For those that are NOT fully into the game this weekend, do not fret. Post your results as well as you time will come!
I bailed on the bike today. Had a great run Tuesday, awesome 50 mile bike Wednesday @ .878, PR'd a hilly 10k+ local route on Thursday and then ran 10 miles at race pace yesterday as a RR for my half marry next weekend. I can safely say that I am the most fried/fatigued I have been all OS (and Pre-OS). Just need to chill out today and pay bills, deal with taxes and then play with my son.
Gonna make this a pseudo-taper week based on how I feel.
Rock on everyone!
this week's run suffered from the storms...
i did get all the biking done. biking going strong, run is suffering... will work on that!
here is saturday's bike executed on Friday
Interval 1 12:03: work 147 kJ, TSS 1.016, NP 203, Av HR 140
Interval 2 11:57, work 147 kJ, TSS 1.025, NP 205, Av HR 144
Interval 3 14:56, work 150kJ, TSS .838, NP 168, Av HR 136
Interval 4 16:04 work 162kJ, TSS .84, NP 168 Av HR 141
I've got travel for work coming up this week but I'll be staying on a Navy base so I'll have access to a gym. Will hit the rollers in the morning tomorrow, run Wed morning, but probably be stuck on a spin bike for Thursday's workout. 2 x 15' on a spin bike. Ugh. Cub Scout ski trip this weekend so I'll work my quads in another way.
Nice work, everyone!
@John - Tapering for the half mary sounds wise. The bike will wait for you.
Saturday morning's 2x12' in the pain cave was awesome. My ipod died, so I switched up the entertainment and watched a skiing and snowboarding video. It was so much fun -- the pain cave equivalent of watching Saturday morning cartoons. I'm actually looking forward to doing it again next Saturday.
I also know the runner fu is strong. Until this season, I hated, hated, hated the Saturday brick run an usually skipped it. Now, I look forward to it, like a treat.
Beith- don't ya love it when a workout turns a corner like that and goes from "ugh" to "yeah!" Super Special!
This was a really tough week on the bike for me. The jump from 12's to 15's was not kind.
I'm hoping for a better week starting with tomorrow's wko.
I did the Sat wko on Sun and could only do an hour.
2x15, 304, 295, then 10' @ barelyturningthepedalswonderingwhyIsucksobad pace.
Dave
Thanks for this... it me laugh. We should add it to the glossary!
Logan, I know, like my mother in law says, 'crying hunger with two loaves of bread under each arm.'
It's all relative.
My watts are reflective of my weight. Hovering around 200lbs, my w/kg aren't that great.
Thanks for the chuckle. I like your pace too. I felt like that all week.
Dave
2x15@ 291 and 297 and 5' at "ohboyfreezingrainbettergoshowerbeforeIlosepower".
Changed things up a bit and went higher cadence (95) for the first 15' versus my more typical 90-92. Felt very very good. Duh. If we AG tri folk can stop trashing roadies for a minute and listen up, we might get skooled.
Second 15, same cadence until last 5 mins where I dropped down and tried to muscle a bit more. Sat on 90 and tried for more in the bigger gear and I that's where I added to the average. Was thinking of the old weight lifting adage that the last 2 or 3 is where the gain is. A negative split, so to speak.
Where the hell is Dr. Kitboo? Wasn't she in on the JOS? I miss her wise ass remarks.