BIKE / BRICK week 17
Tough brick tonight. Pretty good day nutrition-wise and I was mentally prepared (actually looking forward to the workout all day). But 6 minutes into the first z4 interval I could tell this one would be a "hang on for dear life".
75' with 2x20' (4') @ z4.
Interval 1: 20' @z4 – NP: 232w (IF 0.988), cadence: 88, HR: 152 (max 163)
Interval 2: 20' @z4 – NP: 232w (IF 0.989), cadence: 88, HR: 166 (max 174)
Interval 3: 17' @z3 – NP: 197w (IF 0.836), cadence: 92, HR: 158 (max 162)
The run was really quite pathetic. The overall total – 6.46 miles in 45:04, 6:58 pace – is completely bogus. Actual ELAPSED time was 53:18. I was stopping at intersections where typically I would be very aggressive with traffic. At one point I stopped at a red light where there wasn't a car in sight. And I stopped at the turnaround of the out and back because, well, just because. Tough run and I was not strong enough to really battle through tonight.
Lap |
Dist |
Pace |
1 |
0.98 07:13 |
|
2 |
0.73 |
06:57 |
3 |
1.51 |
06:57 |
4 |
1.49 |
07:03 |
5 |
0.79 |
06:52 |
6 |
0.7 |
06:52 |
7 |
0.25 |
06:13 |
Cheers,
Matt
Matt
0
Comments
Way to get 'r' dun Matt! A lot of our workouts that nice and pretty anymore. And hey, there was a red light... totally legit! Especially when you're struggling!
@Matt, I am with Jenn here, great work. You got it done. Just plain feel good about it at this stage. It is so hard to pull off a nice executed workout with that fatigue.
Looking forward to joining you soon. I am tempted to brake my word and run hard today, do a hard bike tomorrow. Will see.
@Matt great work at this stage. I just can't get the mojo to do the mid-week wko's in. Major cudo's for you.
Aaron
Wow, Thursday and this is only the 5th post...we are hitting new lows...
In any case, great workout tonight. Very strong.
Extended the 75' bike to 90' with 2x20'(4') @z4 then 2x15'(2') @z3. HR was nice and low today despite sweating buckets. I thought the room must have been warmer than usual but according to the data it was the exact same as normal, about 71 degrees.
Interval 1: 20' @z4 – NP: 234w (IF 0.996), cadence: 89, HR: 154 (max 164)
Interval 2: 20' @z4 – NP: 237w (IF 1.008), cadence: 89, HR: 163 (max 172)
Interval 3: 15' @z3 – NP: 202w (IF 0.861), cadence: 94, HR: 158 (max 162)
Interval 4: 15' @z3 – NP: 210w (IF 0.893), cadence: 95, HR: 160 (max 165)
http://connect.garmin.com/activity/82215989
Cheers,
Matt
@Matt, great work, you are doing excellent, joy to read your stuff. Sorry, just late posting here.
On the way to recovery and less fatigue, yesterday AM in Denver on stationary bike, by feel only, though felt strong, SC adv. Thursday bike scaled back from 6x2.5min to 4x2.5min@120%. Did good and 10min at perceived 80-85%, total 60min.
Felt good and strong, if these bikes are calibrated close from one to another, held the same resistance from the same brand same model a month ago, but cad higher by 3-4rpm. It was a Lifefitness bike at level 16, cad 104-105rpm. Silly me for posting this.
On the intervals I was very encouraged by a few things:
- A pretty low VI of only 1.01 for most, and 1 for the last z3 interval
- IF greatly in excess of 1.0…this leads me to think I need an outdoor FTP test sooner rather than later…watts are higher
- Very consistent z3 wattage pretty well where I was targeting (to see 200-210 on the screen)
For the workout structure I used the HIM Advanced week 1 workout. Assigned was 180':
- 30' warmup
- 10', 15' then 20' @z4/5 (recoveries were not specified and mine were very inconsistent at 8:30, 7:50)
- 10' easy (I rode 11:20, included recovery from last z4/5)
- 3x 20' @z3 (recoveries were not specified and I rode 4:36, 4:07, 3:29)
Overall workout ended up 57.49 miles in 2:56:47.
Interval 1: 10' @z4/5 – NP: 261w (IF 1.109), VI 1.01, cadence: 89, HR: 149 (max 161)
Interval 2: 15' @z4/5 – NP: 255w (IF 1.083), VI 1.01, cadence: 93, HR: 159 (max 167)
Interval 3: 20' @z4/5 – NP: 251w (IF 1.068), VI 1.01, cadence: 93, HR: 156 (max 164)
Interval 4: 20' @z3 – NP: 209w (IF 0.889), VI 1.02, cadence: 86, HR: 140 (max 149)
Interval 5: 20' @z3 – NP: 207w (IF 0.881), VI 1.01, cadence: 90, HR: 139 (max 148)
Interval 6: 20' @z3 – NP: 208w (IF 0.886), VI 1, cadence: 91, HR: 143 (max 150)
http://connect.garmin.com/activity/82535199
Cheers,
Matt
@Matt, great work. You are due for a big bump + outdoor credit........You are getting up there. Keep it up.
I am back. Had to do another trainer ride+run. 44F today in KC, did not want to go out and endure cold.
After crawling up from a hole I dug in previous weeks, I am happy with today's workout. Still shows not much progress from week 8 JOS test, that is ok. I have also not been able to show better power outside than inside this year yet. I always used to put out 5% more out, not just yet.
Week 17 SC ADV, 2x20min(4min)+ brick run 20min HMP out TP back
90min AP 224W xP 244W IF .88 TSS 120
interval 1 xP 275 IF .99 cad 99 HR 142
interval 2 xP 277W IF 1.0 cad 100 HR 150
10min@85% xP 238W IF .86 cad100 HR 140
Run: HMP=6:29 TP=6:23
Total 3mi, paces per mile: 6:34 6:26 6:17
Walked for the cooldown. I got to a pre cramp type tightness in quads during run. Will have to look at my electrolyte intake and dial that back in. Given what I did yesterday, no wonder why legs were screaming at me today.
Tommorow, couch time, looking forward to that.