Week 7 Bike/Brick
Kicking off week 7 with a great 2 x 15 this morning. Nothing much more to say. Hit them both at 100% with gas left in the tank.
Hit the pool yesterday for a great 2500.m , and will swim with masters again today. (Not running at the moment.) I am cramming in all the fun 
I can before upcoming doc appointments mess me up, and an eye procedure on the 23rd that will keep me from training for ~ a week.
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getting it done, 2x15 this am, working on the brick later today...
Some background...I just got a new Trek SC, beautiful fast and good handling bike...BUT, I also had to get a new powermeter. I've only ridden it a few times, but the power I had been putting out on the old bike seemed REALLY hard on the new one. So I looked back at the last 2 years OS, 6 weeks in and found this is sortof a lull period anyway...I'm getting tired of doing FT intervals and my mind says "screw it", don't do it. So that may be part of it, but I'm thinking my test next week may not be great...
For the good news, same watts for an hour, compared to several other trainer rides this year and last, I covered more ground ( 1+ miles more) at virtually same HR. Hence, my ego check statement...I'm going to be ok with whatever the magic number is, cause I'm going faster !
Some more good news, the runs are feeling ez...actually looking forward to that test next week.
Bill, where you been, man? Now I know. You've been too busy playing with your new bike to post.
Power numbers are cool, but speed numbers are what matter most!
Dave
Had to split workout, did run this morning bike is tonight.
Also just signed up the B2B ride.
I've had a black cloud over me past few weeks, lots of stuff going on. Brighter days ahead brother, thanks for checking in.
B
Back after a whole week OFF of training. Did run short one day while in Lake Tahoe with the family. Nice break to clean out the head space. Was starting to melt a bit from the training. Back and refreshed.
Today was scheduled 2 x 20' (4) but decided to do the Thursday 2 x 12' instead and I will do the 2 x 20' later in the week. Just not ready for 20's yet.
First 12' was 1.00 IF and the second was .976 IF. First 55' was .922 IF and ended up with a 1:32 bike @ .886 IF. The down hills coming back tanked my IF. Well, still a good number though.
I will run tonight with a track group. Too frozen right now to go back outside.
Mt. Diablo about 1/4 the way up or 1,500 ft. above sea level.
Completed the bike portion of the Beginner OS workout this morning (Run MS: 2 x 15 (4') @ Z4 & Z3 to 60'). Here's my speed chart:
I was planning to use HR but the HR Monitor started immediately freaking out and saying I was over Z5 when I was just warming up. So I switched to tracking Speed instead. I know from previous workouts that my Z3 is approx 16 mph and my Z4 is approx 18 mph. I actually think using Speed/Pace on the bike is much harder than HR since you have to maintain the speed for the whole interval. Those last 3 minutes of each interval were a killer. While HR is probably better for hills, it seems that using Speed is better when using the trainer.
I decided to skip the brick run today and the run workout tomorrow to give my right foot more time to heal. I thought it was okay and did the full run workout last Sunday and it was really sore later that day. So I'm going to back off this week to ensure I'm in top shape for the TTs next week.
Had a great wko today as I'm back on track after last weeks test. Crushed my 2x15 this afternoon (yes, I took the afternoon off to workout as the weather was fab and I wanted to run outside). First 15 at 1.13 (went a little hard, although it didn't feel like it), second 15 at 1.12 as well (this time I went bigger gearing and slower cadence) and surprisingly felt great. As much as I hate the actual FTP test, I can't wait to see my bump next week. After riding, I busted out my new Newtons and took them for a spin for the 30 min brick. I have to say, LOVE THEM! The hardest part of the workout was going slow enough to even resemble zone 1 (spent most of the time in zone 3).
Nice to see you back Bill and great work everyone.
@Jenn, you definable deserve 5 watts for style points!
Now it's time to slip on my new Skins compression tights and put my feet up (and do a little more work). My wife really hooked me up with some sweet gear for V-day.
Aaron
Just finished ride and felt great. Now a protein shake to recover then shower.
I had a great week 6 of bike sessions, then thought I'd tempt fate and run yesterday in the heat wave of 50 plus. Today, I was very sore. No running in a month and a measley 3.5 miler and my body was telling me about it today.
2x20' on the docket.
1st 20' felt good, so during my rest, with 10" before the 2' mark, I said wth, and went right into the second 20' to see if I could hold the same or better and turn it into an FTT. I have consistently been going over 100% on my intervals due to the combination of no running and just getting into the trainer groove, so I figured might as well validate it and now I don't have to deal with FTT anxiety next week.
After the first 10' of the second interval, my goal was to keep the 3rd 5' the same if not better and then just annihilate myself for the last 5'. Mission accomplished.
You guys motivate me throughout the day reading your posts, so thank you for getting the wkos done before me.
The numbers:
Beg of OS - 301
Today - 318
2x20' 315, 329 (you'd think I'd get more credit in the NP for the 329 wouldn't ya?
)
What I'm most pleased with was my consistency throughout each segment. I know there's a big difference between the two 20', but I wasn't planning on the test, so the first one wasn't test worthy, but I tried to make up for it on the second.
1st 20' in 5' segments. 312, 314, 315, 321
2' rest 83 watts!
I was planning on 4' and the first 2' I usually dog it pretty good. Nuff said
2nd 20' in 5' segments 323, 323, 327, 343
I'm pumped. Thanks for the support.
Dave
Great work all...looks like there will be some big gains posted next week !
I had a really good session this morning. I have been working off of an estimated FTP of 230 (long story) and hit the first of 2x15 spot on. For the second one, I decided to see if I could hold 240. Mentally tough, but got through it, and it felt great to know that i had that strength in me.
Long way to go, but i like the fact that I'm getting there!
Mike, looks like you and me will be battling next week on the FTP
Week on the road again. Stationary bikes as usual. No numbers to report.
I ran yesterday nearly 12mi in 85min with TP and HMP intervals. I swam 5300 this morning in 90min with mostly endurance work and some fast 50s.
This afternoon in a hot room with no fan, 2x20min(4min)@FTP, it was hard as I am feeling the yesterday's run, RPE came out ok, heart rate a little lower, few beats.
Than 6mi @EP in 45min.
Work is complete. You are all awesome. Keep it up.
@Dave, great job.
Slammin' numbers on the improvised FTT. What a bump!
Good luck with the new training zones...
I also did the 45 min brick run. After the test my legs were pretty fried, my calf was starting to cramp up and I had a side stitch. So I took it very easy. But after the first mile I started feeling much better and settled into a nice groove. First mile was 7:41, average for the 6.3 mile run was 7:09. Last mile was 6:41, last quarter mile 6:08 so a good strong finish.
http://connect.garmin.com/activity/68518992
Could have pushed harder on the second half of the run actually...but no need given 4x 1mile on the schedule for tomorrow....
Cheers,
Matt
YA! What are you hoping for in bump? Maybe a friendly wager
Checked my pNorm over the 24min=237. That is 6 watts with a long break. I think I have a little more in the tank for the test next week.
Anyhow, on to today's workout. Got the 3x1 done at a 7:36 pace but my legs were really feeling it from yesterday's hammer fest. Just like it says in the wiki about over-cooking workouts, you ultimately pay for it. Today it was time to pony up. Half way through the second interval, my legs started to scream and resist. I dug deep and finished, but I couldn't do any of the extra work. Total time on the treadmill was 40 minutes including w/u and c/d.
Keep up the good work all.
Love all the impromptu tests. Way to go, everyone!
Jenn - awesome about the shoes!
I did Thursday's bike this morning, due to a very busy day scheduled tomorrow. Two mornings in a row in the pain cave? Not so bad. I am remembering that I like being a morning person.
326w, 319w, felt durn good...will be hard to get back on that trainer when the weather turns down again
#1) 1x10min @ 227W, IF 1.05
#2) 1x10min @ 247W, IF 1.15
#3) 1x30min @ 196W, IF 0.91
Not sure what to aim for during the test but I know whatever happens it will be higher than the 215W I posted at the beginning. Work is working. I just hope my run has improved - doesn't feel like it very much.
Interval 1 (12' @z4) - NP: 221w, TSS: 19.3, IF: 0.981, cadence: 90, HR: 143
Interval 2 (12' @z4) - NP: 224w, TSS: 19.9, IF: 0.996, cadence: 91, HR: 156
Interval 3 (18' @z3) - NP: 195w, TSS: 22.6, IF: 0.868, cadence: 96, HR: 154
http://connect.garmin.com/activity/68797809
Looking forward to a nice rest day tomorrow before a big Saturday brick.
Cheers,
Matt
normally doing these intervals at my FTP of 200 without a problem
pushed it today and trying to figure out my target #s for the test which i am going to do on Saturday morning...
Interval 1 – 10:00 Norm Power 209 IF 1.044
Interval 2 – 10:00 Norm Power 206 IF 1.028
Interval 3 – 14:00 Norm Power 166 IF .832