Week 8 Bike Thread
Merry Christmas Eve all!
Did the 2 X 20s in the new zones this a.m.... Saving the run for tomorrow's Holiday Run Challenge kickoff! Was work coming off yesterday's vDOT test... Both at .95 barely!
Duration: 20:01
Work: 320 kJ
TSS: 30.1 (intensity factor 0.95)
Norm Power: 266
VI: 1
Pw:HR: 4.13%
Pa:HR: 2.3%
Distance: 7.885 mi
Min Max Avg
Power: 217 335 266 watts
Heart Rate: 128 161 156 bpm
Cadence: 56 96 90 rpm
Speed: 18.7 25.5 23.7 mph
Duration: 20:02
Work: 322 kJ
TSS: 30.5 (intensity factor 0.956)
Norm Power: 268
VI: 1
Pw:HR: 1.55%
Pa:HR: 1.1%
Distance: 7.977 mi
Min Max Avg
Power: 201 344 268 watts
Heart Rate: 128 162 158 bpm
Cadence: 67 94 89 rpm
Speed: 18.6 25 23.9 mph
Entire workout (236 watts):
Duration: 59:54
Work: 848 kJ
TSS: 79.3 (intensity factor 0.892)
Norm Power: 250
VI: 1.06
Pw:HR: 4.27%
Pa:HR: 1.82%
Distance: 21.353 mi
Min Max Avg
Power: 0 344 236 watts
Heart Rate: 117 162 151 bpm
Cadence: 36 102 85 rpm
Speed: 0 25.5 21.4 mph
Power-Tap #3:
Power-Tap #1:
Comments
Nice work Shaughn. Another 2X20 sometimes I'm glad for the beginner program. I notice that the Thursday bikes reports are slow to roll in. So how was the 1st workout after the test? Mine was decent but hard. I just reminded myself that the zones are 95-100% and did not push hard early on.
2X15 199 (.99) ; 200(1.00) then 12' @ 170(0.85).
Gordon
V
2x15, but didn't sweat the %. Hit both at 97%--after yesterday, I call that success. Bagging the run today. Too busy getting my major cooking assignments sorted out. Happy, happpy everyone!
At least CoachP is suffering with us (and getting really strong)... Hey Rich, how did that FTT, 5k, and 2 x 20 go?
@Keith, it will arrive!
As for me, still hurting. 2 x 15 today right on the money with new FTP, but hurting from cold that is now entirely exiting my lungs. No way to do 5' all out, so did 15' at .85. Need some mojo to run later after Xmas village trip / pre-date night with M + friends.
Anyone else getting their ass kicked with the new FTP + continued workload? I think if I was 100% healthy I'd be better off...yesterdays 8.3 miler instead of OFF probably didn't help either...
P is for Pooped!
I had a good chuckle when I saw 2x20' on the schedule for Thurs. I switched the off day to Thursday and let my legs recover a bit from my temporary power outage. I hopped on the trainer yesterday after getting my butt whupped by my 6 yo son in various Wii Sports matches. I had every intent of doing 2x20', but...
That turned into 2x15'. It almost turned into 1x15', 1x8', but I pushed through and was able to finish with 12' at 83%. Still struggling on the bike a bit. 2x15' were at 303 and 294.
.9 for 60' then a 4 mile run with 5x30' uphill strides.
Dave
Going forward I am paying more attention to staying 95 to 100% when its called for. Overloading the bar all the time ends up being counter productive for me. I will save the overloads for the overload intervals. Same (especially) for the run. TP may feel easy sometimes but I'm going to take those days and run with them. (He, he.)
Just for the heck of it, during a lull in the holiday activities yesterday I went for a slow five mile run, and my legs felt toasted. It took three miles before they began to feel semi normal.
Still feel I'm coming back from all the testing last week. Like Mr. Malone, I too am not going to burn it too hot going over 100% on the FT intervals unless called for. They take too much of a toll over time. Took me some time to learn that one, but heeding it keeps me going strong longer--as in months, not peaking for a few weeks then sputtering.
Wasn't sure what to expect this morning, but it went fine. Focus, get on the bike, keep focus, ride, cool down, get off. Went pretty quick. Hit everything execpt the the 6' @ >110%
2x12 both @ 100%
1x6' @ 105%--not sure what's up with that. Just couldn't seem to get in the groove to push it any harder.
1x15 @ 88%
1x15 @ 86%
Getting in a short run in the winter rain coming up!
First 15' @ 100% and not to horrible, second one I had to take a 1 minute break in the middle and then got it done.
5' @ 110% was even tougher but I survived.
2 x 15' @ 85% was actually managable.
In some sick way I was almost glad I couldn't run afterwards (not really, but it would have been really tough)
Entire workout (231 watts):
Duration: 1:30:02
Work: 1245 kJ
TSS: 120 (intensity factor 0.897)
Norm Power: 238
VI: 1.03
Pw:HR: 25.2%
Pa:HR: 23.27%
Distance: 36.85 mi
Min Max Avg
Power: 96 343 231 watts
Heart Rate: 40 200 65 bpm
Cadence: 5 112 95 rpm
Speed: 16.1 30.2 24.6 mph
Pace 1:59 3:44 2:27 min/mi
Crank Torque: 0 1721 189 lb-in
...ummm....I'm with Matt and David on this one......that was just plain work to squeak out a 2 X 15' both @ .96. The 5 minutes was all about pride for me. I did a 1.102 but went through a lot of pain under these new zones. 93 minutes, 32 miles.
Way to crush it under the new zones ladies and gentlemen!
I Will agree with those above. What a week and 1st time I've ever tried to get a workout done and didn't and it happened twice. After the 2X20's the 45' run turned into 15' as I just had noting in me at all and thought i'd call it since I was still sore from the bruises received from the fall in the 5K the day before. Then in the 2X15 got the first done in 99% but on the 2nd at the 11' mark had to take a 1 minute break to make it through, although somehow got through the 5' at 109% even though I did not think this would be possible.
I don't remember struggling last season so much through the workouts. Am I right or is it that I came into this season with much higher numbers going in?
Don't think I'll retest the 5K tomorrow like I thought, maybe next week
@Trent, I think this year's more demanding.
Almost made it thru the 2 x 20's on Thursday. Started to fade at 15' on the second interval and called it a day when I got to 17'.
Today was a little easier, but the new FTP is a little humbing. Did 2 x 15' at 99%, 1 x 5' @ 104%, then finished at 84% until ride time reached 1:15. Overall TSS 99 and IF .892. Three mile easy run in the rain since I'm doing the run challenge. That was plenty!
Happy holidays. We're hosting my family this weekend, so it's a little nuts around here.
Tried to get the 2x20' in on Friday but legs were shot from the Thursday afternoon vDot test. Bailed on the bike/run as Christmas activities took precedence (5 parties this week didn't help the BMI either). Did my workout today on the TT bike to stretch my back out and work on aero position off and on during the ride. 12cm+ drop requires me to ease into the position.
Got on the trainer today:
Lap 2 (0:14:05.10):
Duration: 14:04
Work: 244 kJ
TSS: 23.5 (intensity factor 1.002)
Norm Power: 290
VI: 1
Pw:HR: 3.85%
Pa:HR: 9.66%
Lap 4 (0:15:00.00):
Duration: 14:58 (14:59)
Work: 260 kJ
TSS: 25 (intensity factor 1.002)
Norm Power: 291
VI: 1
Pw:HR: 2.78%
Pa:HR: 26.98%
Lap 6 (0:05:00.00):
Duration: 5:01
Work: 97 kJ
TSS: 10.5 (intensity factor 1.125)
Norm Power: 326
VI: n/a
Pw:HR: 6.98%
Pa:HR: 16.22%
Lap 8 (0:15:00.00):
Duration: 14:58 (14:59)
Work: 213 kJ
TSS: 16.8 (intensity factor 0.821)
Norm Power: 238
VI: 1
Pw:HR: 0.27%
Pa:HR: 41.94%
Entire workout (242 watts):
Duration: 1:12:57 (1:13:00)
Work: 1001 kJ
TSS: 94.7 (intensity factor 0.908)
Norm Power: 263
VI: 1.09
Pw:HR: 8.92%
Pa:HR: 54.75%
I played with low and higher cadence during the 15mins (45-50 and 90+ rpms). Easier to maintain lower HR with low cadence. Vince
I got my ride in late this afternoon at the in-laws. I don't have any numbers as my trial version on WKO2.2 is past and I don't want to upgrade to 3.0 right now.
I did a 2X10 FT and 2X15 @.85. I figure I was right around my new FTP of 201 and .84-.85 for the 30'
Gordon
Not going to see a bike til next weekend...not anal enough to drag a trainer up here for the week.
Hi All! I've not been posting regularly the last few weeks but have focussed back in during this holiday break. My FTP test this week showed no increase from base which was a little disappointing. My VDOT is unchanged so far also.
Got my Saturday wk8 bike workout done today while the family was still asleep but had some trouble holding the watts to the end of the z5 segment. I suspect it's due to pushing it a little hard on the Holiday Run Challenge for the last 2 days- Did 6.5 mile TP on Friday and 7.5 miles TP on Saturday as intervals. My legs felt fine and I just kept doing TP intervals until I couldn't hold the pace for the duration.
I'll see how the TP intervals go today and know I've got a day of rest before the Tues bike. Hopefully I can nail that one and get back on track before the Power Hack starts.
John
I kind of miss the bag over the head icon-smilie-thingie because man do I need it after a lazy bike week!
Slacked on thursday and today after a 4 day family bender in Maine, I lasted for 1x15 and 1x12 before heading for the couch! Oof. Run is doing good but week 9 I've gotta get my bike mindset back!!