Nice job crushing it everyone! I too, was a fan of the 30/30's. You think you're in good shape until the VO2 stuff comes and kicks your arse!! I did my work in a spin class at the Y yesterday. So Chap, I'm with ya. Legs felt like cement! Funny, lungs did too! WHEW! Followed up with a 1 mile run on the indoor track, then 15 minutes on an ARCH trainer, for 1.11 miles. Did the Indoor Triathlon at our local Y last Sunday, in competition w/other YMCA's around Indiana. Through our Y, I was 15/27 overall. Statewide competition: 33/92 women, 3/7 in my age group! I'll take it! Happy Friday everyone!
Workout #2 was a tough start. Legs were heavy after 2 hard days of workouts. A good warmup got me in the mood though. Workout #2 4x2.5's 297/165 291/164 291/162 288/143 (I was fading a bit) 15' ABP @ 209
Nice work, Tom. And you make a good point re warm ups.
I really stress and need a good long warm up. Without really paying too much attention to the actual time spent warming up, but making sure I spin up the heart rate and watts, my body usually pings me and says ok, let's go to work. Some days it just doesn't ping and I have to get out the whip. But my best results usually come after patient warm ups and not rushing to get to the intervals and off the bike. Similarly, making sure I complete 10-20' of 80-85% after intensity seems to help settle things down.
Great numbers everyone. I'm a little late posting yesterday's workout as I didn't get it done until late yesterday evening. I got the 2.5's done and felt pretty good, faded a hair in the last 2 during the 65% stuff, but overall felt good.
210/140
209/134
209/122
206/122
Afterwards, I spent 20 minutes in aero at .86 and felt really relaxed, which was a pleasant change. I feel like things are headed in the right direction. The highlight of the workout actually took place after I was done. I was cleaning up and I heard the call "Daddy, I need a little help." I went back into the cave and found this:
Nice job, JOS crew! Kitima -- I hear you of transfer of sports.
Second set of the week in! I still hacked mine up a bit and did lots of 1:15, 1:30s, 1:45s.
1) I am so buying a fan. My awesome, new apartment is just too well heated. Time to buy fan sign? I had heat rash on my back after this set.
2) Ow. butt. I have one of those.
3) I was in a hurry to warm up today, so I did a little set of 30/30s to warm up. This appears to be a great way to loosen up the legs. Totally worked.
The highlight of the workout actually took place after I was done. I was cleaning up and I heard the call "Daddy, I need a little help." I went back into the cave and found this:
Her older sister helped her up!
Very cute Aaron!
Notables: 1 - She's nice and aero. 2 - She's still smiling so her and the seat must agree. 3 - Most importantly, her kit ROCKS!
Well I will be out for the weekend. My wife and I have a curling tournament. I don't play but we have a local fun tournament and she talked me in to it for a second year. Hopefully I'm not too much of a burden on the team and my level of play actually earns me some SAU's.
I'm on the road today, and wanted a break from the treadmill, so decided to do the 4x2.5/2.5 on a recumbent bike totally by feel. Got it done, no idea what the corresponding watts were, but it was definitely a good bit over threshold.
Gordon: Curling, eh? How cool! Is this tourny outside or indoors? Post pics if you've got them!
Mike: Recumbent bike? How come? Do you find that it works a whole different muscle set than an upright bike?
Trying to psyche myself up for today's ride. It's not the intervals or the length...it's exercising INDOORS. I've been spoiled all winter with being outside doing snow sports. Must find binky, stop whining, and ride...
Good morning JOS team! Well I have been crazy busy at work traveling, missing workouts and unable to post.
On Thursday I got some sort of stomach bug, very ugly, made for a very painful trip over the ocean yesterday. But after missing all Week 9 bike workouts so far I was determined to get on the bike this morning for this insane workout. I started before 6am because of an 11am flight my wife and I need to catch to to start our vacation.
The bike ended up being 96 mins: W/U 10' easy, 2x18'(4') @ z4, 2x2.5'(2.5') @ z5, 2x15'(2') @ z3. How I hit the intervals, I have no idea...but somehow I did it!!
What is most amazing to me is how I ended up right at 120% for the second z5 interval...with 45 seconds to go I downshifted and almost packed it in, but then forced myself to hang on and get it done. Interestingly my z3 intervals are what suffered today. Although z3 is meant to be at 80-85%, I typically have energy to run them at 90-95%. But today I came in right in the mid to low end of z3 at 82%. Says something about how fried my legs were when I couldn't hold z3!!
The brick run was honorable after all the bike work. Just over 30min @ 7:06 average (which is bang on my z3/HMP). Started slow (my watch was saying over 8:00 pace after the first half mile) but built it up. The wind helped on the way back for sure. But very nice negative splits in any case:
1.00 mi @ 7:27
1.15 mi @ 7:22
1.04 mi @ 7:00
0.86 mi @ 6:44
0.25 mi @ 6:09
Also, perhaps it was a result of the massive bike that fried my legs, but my cadence on the run was an average of 84 with some long stretches at 85. For me that is really great. If I can get to 86 by the end of this year I'll feel like I'm in the range where a "real runner" ought to be!
2x18' 309, 305. Had every intention of doing these at 95%, I just had no idea that it would take 110% effort. The second 18' was painful in so many ways. I was closing my eyes, counting pedal strokes, whatever it took, just to get it done. Ouch.
2x2.5' 388, 386. The first one felt great, cadence was 105, the second one was tough, cadence dropped but it got done.
Settled in for some .82 work and called it a day at 90' total then headed to my son's b-ball game.
Went outside today and mixed it up on Skyline Drive. La Machine and I ran into a twitchy pack of roadies going up the ridge. What a lovely, welcoming group......
Anyway, along with chasing La Machine over hill and dale,
1x17'@ 330 then 1x15@311...ran out of hill. Then about 30' at tempo. Ran into big fog and rain and the rangerman turned us around. On the way back, 2x2.5@368, 361...ran out of gas. 1'x5@377, 371, 386, 369, 361....cooked.
I thought the picture was great. She loves to ride her bike.
So I had to flip sat/sun workouts as I'm in the mountains until tomorrow. After dropping the kids off at ski school I hit the rec center to run. Let me start by saying VO2 work at altitude is hard (8500'). Banged out the 3x1's a hair slower than if I was at home, but still a lot of work. Ran a total of 7 miles and was totally spent when I was done. Tomorrow's ride will be interesting.
I almost went outside for this big brick, as we've got sun and 50F today - a week ago, I was fighting snow and sub-freezing temps. But I'm still a little leery of doing this level of work alone on the roads, and my tri-group's ride on the first Sat of the month now has been declared a "social ride" to attract new members.
So in the sun on the power penthouse:
2 x 18' @ .976/.99; HR 126/132
2 x 2.5 @ 1.2; On the second one, I had to call on an inner mantra to keep it up. I found myself internally repeating, "I don't quit". I didn't.
then 2 x 15' @ 0.83/0.82/ Total ride time 1:40, TSS 127.5, IF 0.88
Ran 3.65 miles in 29:40. Since its uphill on the way out and down and the way back, I used NGP to see if I hit the paces. For me, HMP is about 7:10, and MP is about 7:30. The WKO+ NGP said 7:15/7:35. HR tho' was 135/138.
Other key metrics: I lost NO weight from start to finish, but it took nearly 70oz of fluid to accomplish that. Now, I'm in the middle of probably 1200 calories of re-fueling.
After all that I hit the treadmill for the 20' brick. The first 10' @ 7:15 and was feeling pretty good. Finally blew up on the second 10' ending up with 2.35 miles in 20 minutes.
Forgot to mention that I also spent 45 mins in the pool with the swim coach this morning. I have a good feeling about this one. I might just make it So overall had a pretty solid day of training. Let's see what tomorrow brings.
Just finished the Beginner OS brick workout (Bike MS: 2 x 10' (4') @ Z4 & 1 x 5' (5') @ Z4 & 2 x 15' (2') @ Z3 | Run MS: 5' @ Z2 & 5' @ Z3). Here's my speed chart and HR chart:
Like Al, I called on my inner mantra and did the majority of my first 3 intervals at Z5 instead of Z4 and tried to accelerate through each interval. It was painful during the intervals but it's about 15 minutes since the workout and I already feel great so I'm recovering nicely from the workouts. We'll see if I pay for the Z5's in tomorrow's run.
@ Aaron - Very cute, she has the aerodynamics down perfectly.
Well I got the work done yesterday and my legs were shelled pretty much the rest of the day. Hopped on the trainer early but had to skip the brick run as my wife was working and by then the boys were clamoring for things like food and whatnot. Did add a second workout later in the day - neighborhood bike ride on the MTB with the boys, 2 miles at .10 IF. A couple of sprint efforts while racing the six year old, he's getting faster and is asking for a bike with hand brakes now.
Oops, hit the "submit" button a little early. 1:43:30 at IF .873, TSS 131.4, 2 x 14 (4') - .968, .977 2 x 2.5/2.5 - 1.192/.692, 1.198/.676 2 x 15 (2') - .829, .852
Will be skipping today's run as my wife is working and I've got two little boys who aren't feeling well - one is still in bed and the other is asleep on the couch (next to the treadmill). We're supposed to have a baseball clinic at 1 pm but may have to skip it. Poor little guys.
@Aaron - cool pic, nice flat back. I bet her front profile is almost invisible to the wind!
@ Kitima - No just indoors. I don't know of any curling rinks outdoors, now hockey that's another story. Posted 4 pics on the dashboard. It seems I sort of know how to post pics here.
We ended up going 2-3, had a good time and on to a workout.
Just did the 2X10 1.0; 1.01 (200,201 watts). This is all I wanted to get in going in to the workout. I tried to crack out some 85% but had nothing left. On to week 4 of the OS for me next week. Good job on the V02 workouts everyone.
Because of work, I had two days of total inactivity, but emotional tall and stress were rather high. I am pretty disappointed with today's bike workout. I did loose the TP run this week. Bummer. Felt well rested and no lingering soreness anywhere. Just goes on to tell you that absents of it does not mean that you can complete this tough workout.
It was my first time on the trainer doing 2.5min since the test. Tuesday and Thursday were on stationary and spin bikes.
I cracked during the second 18min interval, finished it well below target power, but did grind it out. First 2.5min went on target despite hunting for gear and cadence on the trainer. Second interval faded some.
2x15min went well. So here is the summary:
105min, AP 229W, xP 242W, IF .87, TSS 134.53, 2x18min(4min)@FTP+2x2.5min(2.5min)120%+2x15min(2min)85%
interval 1 AP 278W xP 276W IF 1.0 HR 157 cad 100
interval 2 AP 273W xP 270W IF .98 HR 158 cad 100
interval 3 AP 327W IF 1.18
interval 4 AP 305W IF 1.10
interval 5 AP 235W xP 233W IF .85 HR 147 cad 99
interval 6 AP 237W xP 236W IF .85 HR 147 cad 100
Lessons learned: 2.5min will start @110% and build to 120%, Saturday ride will start at 95-98% and build from there.
Needless to say that I was wasted mentally more than physically and run was 4mi@varied pace, no structure. Total 30min.
Keep it up JOS group. The fun just started. Next Saturday will hurt, cannot wait that long.
I'm a little late posting, but I did get the work done yesterday (had to switch Sat/Sun). First off, the initial 2x14's at threshold were freaking HARD! I got them done at .96 and .94 respectively, and I have to admit, I wasn't sure I'd be able to finish the workout. I had to dig REALLY deep.
As for the VO2 work, that seemed like cake after the initial intervals. I got each one done at 1.18 and 1.21 . The balance of the ride was relatively uneventful, other than I was tired. I rode for an additional 25 minutes (15 in aero) at .81.
I was fortunate to miss the rain/ice for the run and whipped out 15 minutes in the cool (cold) wind before I had enough. Good day overall considering I shelled my legs on Saturday with the run.
Comments
Did the Indoor Triathlon at our local Y last Sunday, in competition w/other YMCA's around Indiana. Through our Y, I was 15/27 overall. Statewide competition: 33/92 women, 3/7 in my age group! I'll take it!
Happy Friday everyone!
Workout #1 4x2.5's
120%=290 65%=157
289/157
290/171
289/154
290/159
ABP=206
20' ABP @ 207
Workout #2 was a tough start. Legs were heavy after 2 hard days of workouts. A good warmup got me in the mood though.
Workout #2 4x2.5's
297/165
291/164
291/162
288/143 (I was fading a bit)
15' ABP @ 209
I am ready for a BREAK!
I really stress and need a good long warm up. Without really paying too much attention to the actual time spent warming up, but making sure I spin up the heart rate and watts, my body usually pings me and says ok, let's go to work. Some days it just doesn't ping and I have to get out the whip. But my best results usually come after patient warm ups and not rushing to get to the intervals and off the bike. Similarly, making sure I complete 10-20' of 80-85% after intensity seems to help settle things down.
Great numbers everyone. I'm a little late posting yesterday's workout as I didn't get it done until late yesterday evening. I got the 2.5's done and felt pretty good, faded a hair in the last 2 during the 65% stuff, but overall felt good.
210/140
209/134
209/122
206/122
Afterwards, I spent 20 minutes in aero at .86 and felt really relaxed, which was a pleasant change. I feel like things are headed in the right direction. The highlight of the workout actually took place after I was done. I was cleaning up and I heard the call "Daddy, I need a little help." I went back into the cave and found this:
Her older sister helped her up!
Enjoy the day off and have a good weekend.
Nice job, JOS crew! Kitima -- I hear you of transfer of sports.
Second set of the week in! I still hacked mine up a bit and did lots of 1:15, 1:30s, 1:45s.
1) I am so buying a fan. My awesome, new apartment is just too well heated. Time to buy fan sign? I had heat rash on my back after this set.
2) Ow. butt. I have one of those.
3) I was in a hurry to warm up today, so I did a little set of 30/30s to warm up. This appears to be a great way to loosen up the legs. Totally worked.
William- Outside??? OMG, I'm scared to death to do these outside!!!
Very cute Aaron!
Notables: 1 - She's nice and aero. 2 - She's still smiling so her and the seat must agree. 3 - Most importantly, her kit ROCKS!
Well I will be out for the weekend. My wife and I have a curling tournament. I don't play but we have a local fun tournament and she talked me in to it for a second year. Hopefully I'm not too much of a burden on the team and my level of play actually earns me some SAU's.
Gordon
I'm on the road today, and wanted a break from the treadmill, so decided to do the 4x2.5/2.5 on a recumbent bike totally by feel. Got it done, no idea what the corresponding watts were, but it was definitely a good bit over threshold.
Gordon: Curling, eh? How cool! Is this tourny outside or indoors? Post pics if you've got them!
Mike: Recumbent bike? How come? Do you find that it works a whole different muscle set than an upright bike?
Trying to psyche myself up for today's ride. It's not the intervals or the length...it's exercising INDOORS. I've been spoiled all winter with being outside doing snow sports. Must find binky, stop whining, and ride...
Good morning JOS team! Well I have been crazy busy at work traveling, missing workouts and unable to post.
On Thursday I got some sort of stomach bug, very ugly, made for a very painful trip over the ocean yesterday. But after missing all Week 9 bike workouts so far I was determined to get on the bike this morning for this insane workout. I started before 6am because of an 11am flight my wife and I need to catch to to start our vacation.
The bike ended up being 96 mins: W/U 10' easy, 2x18'(4') @ z4, 2x2.5'(2.5') @ z5, 2x15'(2') @ z3. How I hit the intervals, I have no idea...but somehow I did it!!
Interval 1 (18' @z4) - NP: 223w (IF 0.992), cadence: 89, HR: 156
Interval 2 (18' @z4) - NP: 225w (IF 0.999), cadence: 90, HR: 176
Interval 3 (2.5' @z5) - Avg power 276 (IF ~1.23), cadence: 92, HR: 180
Interval 4 (2.5' @z5) - Avg power 270 (IF ~1.20), cadence: 91, HR: 179
Interval 5 (15' @z3) - NP: 184w (IF 0.817), cadence: 92, HR: 168
Interval 6 (15' @z3) - NP: 184w (IF 0.82), cadence: 92, HR: 162
What is most amazing to me is how I ended up right at 120% for the second z5 interval...with 45 seconds to go I downshifted and almost packed it in, but then forced myself to hang on and get it done. Interestingly my z3 intervals are what suffered today. Although z3 is meant to be at 80-85%, I typically have energy to run them at 90-95%. But today I came in right in the mid to low end of z3 at 82%. Says something about how fried my legs were when I couldn't hold z3!!
The brick run was honorable after all the bike work. Just over 30min @ 7:06 average (which is bang on my z3/HMP). Started slow (my watch was saying over 8:00 pace after the first half mile) but built it up. The wind helped on the way back for sure. But very nice negative splits in any case:
1.00 mi @ 7:27
1.15 mi @ 7:22
1.04 mi @ 7:00
0.86 mi @ 6:44
0.25 mi @ 6:09
Also, perhaps it was a result of the massive bike that fried my legs, but my cadence on the run was an average of 84 with some long stretches at 85. For me that is really great. If I can get to 86 by the end of this year I'll feel like I'm in the range where a "real runner" ought to be!
Bike: http://connect.garmin.com/activity/71331656
Run: http://connect.garmin.com/activity/71338936
Now off to vacation in Mexico for a week without my kids. No biking until I return, but hopefully I'll get in some runs in the heat and humidity.
Cheers,
Matt
That was a buster for sure.
2x18' 309, 305. Had every intention of doing these at 95%, I just had no idea that it would take 110% effort. The second 18' was painful in so many ways. I was closing my eyes, counting pedal strokes, whatever it took, just to get it done. Ouch.
2x2.5' 388, 386. The first one felt great, cadence was 105, the second one was tough, cadence dropped but it got done.
Settled in for some .82 work and called it a day at 90' total then headed to my son's b-ball game.
Dave
Anyway, along with chasing La Machine over hill and dale,
1x17'@ 330 then 1x15@311...ran out of hill.
Then about 30' at tempo. Ran into big fog and rain and the rangerman turned us around.
On the way back,
2x2.5@368, 361...ran out of gas.
1'x5@377, 371, 386, 369, 361....cooked.
Entire workout:
Duration: 1:47:16 (2:13:04)
Work: 1663 kJ
TSS: n/a
Norm Power: 286
VI: 1.1
Off to ski with my sons in Co. tomorrow and to not_ put_ on_ weight. Be back for more wacky fun and games Thursday. Rock on, JOSers!
So I had to flip sat/sun workouts as I'm in the mountains until tomorrow. After dropping the kids off at ski school I hit the rec center to run. Let me start by saying VO2 work at altitude is hard (8500'). Banged out the 3x1's a hair slower than if I was at home, but still a lot of work. Ran a total of 7 miles and was totally spent when I was done. Tomorrow's ride will be interesting.
Great work everyone.
I almost went outside for this big brick, as we've got sun and 50F today - a week ago, I was fighting snow and sub-freezing temps. But I'm still a little leery of doing this level of work alone on the roads, and my tri-group's ride on the first Sat of the month now has been declared a "social ride" to attract new members.
So in the sun on the power penthouse:
2 x 18' @ .976/.99; HR 126/132
2 x 2.5 @ 1.2; On the second one, I had to call on an inner mantra to keep it up. I found myself internally repeating, "I don't quit". I didn't.
then 2 x 15' @ 0.83/0.82/ Total ride time 1:40, TSS 127.5, IF 0.88
Ran 3.65 miles in 29:40. Since its uphill on the way out and down and the way back, I used NGP to see if I hit the paces. For me, HMP is about 7:10, and MP is about 7:30. The WKO+ NGP said 7:15/7:35. HR tho' was 135/138.
Other key metrics: I lost NO weight from start to finish, but it took nearly 70oz of fluid to accomplish that. Now, I'm in the middle of probably 1200 calories of re-fueling.
Next Saturday doesn't look so hard now.
Well that was fun, not!!
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@ Aaron - Very cute, she has the aerodynamics down perfectly.
1:43:30 at IF .873, TSS 131.4,
2 x 14 (4') - .968, .977
2 x 2.5/2.5 - 1.192/.692, 1.198/.676
2 x 15 (2') - .829, .852
Will be skipping today's run as my wife is working and I've got two little boys who aren't feeling well - one is still in bed and the other is asleep on the couch (next to the treadmill). We're supposed to have a baseball clinic at 1 pm but may have to skip it. Poor little guys.
@Aaron - cool pic, nice flat back. I bet her front profile is almost invisible to the wind!
@ Kitima - No just indoors. I don't know of any curling rinks outdoors, now hockey that's another story. Posted 4 pics on the dashboard. It seems I sort of know how to post pics here.
We ended up going 2-3, had a good time and on to a workout.
Just did the 2X10 1.0; 1.01 (200,201 watts). This is all I wanted to get in going in to the workout. I tried to crack out some 85% but had nothing left. On to week 4 of the OS for me next week. Good job on the V02 workouts everyone.
Gordon
Because of work, I had two days of total inactivity, but emotional tall and stress were rather high. I am pretty disappointed with today's bike workout. I did loose the TP run this week. Bummer. Felt well rested and no lingering soreness anywhere. Just goes on to tell you that absents of it does not mean that you can complete this tough workout.
It was my first time on the trainer doing 2.5min since the test. Tuesday and Thursday were on stationary and spin bikes.
I cracked during the second 18min interval, finished it well below target power, but did grind it out. First 2.5min went on target despite hunting for gear and cadence on the trainer. Second interval faded some.
2x15min went well. So here is the summary:
105min, AP 229W, xP 242W, IF .87, TSS 134.53, 2x18min(4min)@FTP+2x2.5min(2.5min)120%+2x15min(2min)85%
interval 1 AP 278W xP 276W IF 1.0 HR 157 cad 100
interval 2 AP 273W xP 270W IF .98 HR 158 cad 100
interval 3 AP 327W IF 1.18
interval 4 AP 305W IF 1.10
interval 5 AP 235W xP 233W IF .85 HR 147 cad 99
interval 6 AP 237W xP 236W IF .85 HR 147 cad 100
Lessons learned: 2.5min will start @110% and build to 120%, Saturday ride will start at 95-98% and build from there.
Needless to say that I was wasted mentally more than physically and run was 4mi@varied pace, no structure. Total 30min.
Keep it up JOS group. The fun just started. Next Saturday will hurt, cannot wait that long.
I'm a little late posting, but I did get the work done yesterday (had to switch Sat/Sun). First off, the initial 2x14's at threshold were freaking HARD! I got them done at .96 and .94 respectively, and I have to admit, I wasn't sure I'd be able to finish the workout. I had to dig REALLY deep.
As for the VO2 work, that seemed like cake after the initial intervals. I got each one done at 1.18 and 1.21
. The balance of the ride was relatively uneventful, other than I was tired. I rode for an additional 25 minutes (15 in aero) at .81.
I was fortunate to miss the rain/ice for the run and whipped out 15 minutes in the cool (cold) wind before I had enough. Good day overall considering I shelled my legs on Saturday with the run.
I'm glad today is a rest day!