WEEK 20 - workout thread...LAST WEEK OF THE JOS!!!
Ok, so I'm determined to finish this OS!! I may be skipping the testing this week, but not the workouts!!
Tuesday brick report.
Bike portion of the workout called for 60 min total, including 3x15'(4')@z4. The movie was the portion of "The Rock" that I didn't finish on Saturday.
Excellent workout after a terrible brick run on Saturday and a missed Sunday run. Hit all the interval targets. Total was 65' which included a 10' warmup.
NOTE: all IFs are in relation to my new outdoor FTP, despite this being in indoor ride.
Interval 1: 15' @z4 – NP: 240w (IF 0.968), cadence: 88, HR: 152 (max 167)
Interval 2: 15' @z4 – NP: 244w (IF 0.984), cadence: 89, HR: 166 (max 173)
Interval 3: 15' @z4 – NP: 245w (IF 0.989), cadence: 89, HR: 171 (max 177)
The run was excellent. The assigned workout was 30', z2 out and z3 back. The first mile was pretty slow although within z2, then I picked up the pace and ran z4 the rest of the way. Unlike on Saturday where I got some massive quad cramping that left me with very sore quads for 2 days, today I felt fine the whole way. Very strong run. Outstanding average cadence of 87…I have been really working that up lately and for some reason on the brick runs I'm able to get it higher than on the run-only workouts.
Overall 4.25 miles in 29:23, 6:55 pace.
Lap |
Dist |
Pace |
1 |
0.99 |
07:24 |
2 |
0.74 |
06:55 |
3 |
0.69 |
06:55 |
4 |
0.74 |
06:40 |
5 |
1.09 |
06:37 |
Cheers,
Matt
Matt
0
Comments
I have really missed being more involved in this OS. So sorry to have missed out. However, with everything going on, just didn't feel up to being actively involved. Best of luck to EVERYONE!!! Cheers!
Barb
Are you not testing because of weather?
@ Matt...........Excellent job! Way to go! I had the same workout, however my results were pathetic. Just didn't have it in the tank to push. You rock!
Question: This sunday workout calls for either 10K TT or half marathon. What are all of you doing? If you do the Half Marathon will you do it at TT pace since it says "see what you can do" ?
Cheers,
Greg
@ Jeremiah - I'm not testing on the bike because I did an unscheduled test within the last couple of weeks. And I'm not testing on the run because I need a real race to do a test...I just can't seem to get as fast in a solo time trial.
Wednesday run workout done.
I did the 45' on the treadmill set at 1.5% incline due to wet weather in Chicago. Modified to be 10' W/U followed by 3x7'(4')@z4, then 6' C/D.
Actually I did this workout as an "aqua-brick"...I did the HIM week #4 swim of 2500 yd, then put on my shorts and headed right up to the treadmill, stopping only to have a gel and to fill my water bottle.
According to the treadmill pace I was 6:48 for all 3 of the z4 intervals (z4=6:56). The footpod tells me 7:00, 6:51 and 6:44. My avg cadence declined in each successive interval so I suspect that has a lot to do with the difference. The calibration is based on a lower cadence than I had on the mill during the first 2 intervals, so I suspect that I was hitting the numbers.
http://connect.garmin.com/activity/86551284
Cheers,
Matt
p.s. swim workout: http://connect.garmin.com/activity/86551973
I posted this in last weeks thread as I did my final FTP test and got a 231, up from 200 with sporradic training so I'll take it. It is still lower than last year's 241 but I'll get that back and a few more watts now that I am training consistently again.
Nice job on getting to the end of the OS.
Gordon
The workout was HIM adv week #4, 180 min bike, with a long-ish warmup due to my unfamiliarity with where the various roads were going to start and finish.
- 45' warmup
- 2x20'(5') @z4
- 2x30'(5') @z3
- Remaining 15' @z2
Overall workout ended up 61.85 miles in 3:01:12. Elevation gain of 1,500 feet.
Warmup: 45' – NP: 192w (IF 0.774), VI 1.04, cadence: 82, HR: 127 (max 145)
Interval 1: 20' @z4 – NP: 249w (IF 1.005), VI 1.01, cadence: 89, HR: 154 (max 164)
Interval 2: 20' @z4 – NP: 250w (IF 1.007), VI 1, cadence: 90, HR: 161 (max 170)
Interval 3: 30' @z3 – NP: 229w (IF 0.924), VI 1, cadence: 89, HR: 146 (max 154)
Interval 4: 30' @z3 – NP: 225w (IF 0.907), VI 1.01, cadence: 87, HR: 143 (max 155)
Remainder time: 16' – NP: 198w (IF 0.797), VI 1.04, cadence: 90, HR: 136 (max 153)
http://connect.garmin.com/activity/87009967
Cheers,
Matt
Nice job JOS peeps! Best of luck this season!
Whoo Hoo! Finished OS and now two weeks of transition. Will enjoy it.
Finished my last two workouts and thought I would post as Matt has done really well and gave me inspiration.
Saturdays ride was supposed to be 3 x 12' (4"), however my IM buddy wanted to ride together so we met and rode at a liesurly pace of 130 watts........so I ended up doing 1 x 24' pull while riding to meet Dan where we rode for 40' together and then I broke off to do the last 12' minute interval. I am moving to GA so we wanted to get a ride in before I left. Stats below:
24' interval @ 271 Watts nP
12' interval @ ; 255 watts nP
Sundays run was choice of 10K TT or Half Marathon "see what you can do". I decided to do the half marathon. Felt pretty good the first 10 miles and then got tired.......celebrating my wife's birthday Saturday night at the Phillies game drinking a bunch of beers probably didn't help!
Overall time 1:28:31 average pace 6:45
Splits
7:15
6:56
6:44
6:38
6:34
6:31
6:30
6:36
6:42
6:40
6:46
6:56
6:58
Cheers and congrats to all Jan OS peeps! You were all a GREAT inspiration and helped to push through the difficult workouts!
Greg
Matt..........you're an animal! Way to go!
Cheers,
Greg
Jeremiah, thanks for the push to do the half marathon. Hope you had a great run and date with your watch!
Cheers,
Greg