I did my bike workout/brick on Monday due to a crazy Thursday that I need to take off. I was able to do it outside, temps in the 50s - nice for November. It was tough after the weekend workouts but got er done. The run at the end was a bit of a challenge but its all good - I dont use power (wish I did) but I did do all 3x8s in zone 4 which for me is a HR of 174-183 and hit them all.
I forgot how much I really like reporting in this data (yup, I'm a card-carrying power geek!).
3X8 at FTP = 100.6%, 102.4%, 103.6%
1 x 15 at 85%FTP = 103.6%
Total ride 1 hour at IF = 0.88
The weather these last 2 weeks in Upstate NY have been outstanding--almost makes up for the soggy and cold summer we had. I couldn't help myself with these beautiful conditions and have been mountain biking. I had thought, "Oh my poor mtb will be stored in the basement for the winter by the start of Nov OS." No sireee! So far it's not affected my ability to execute these workouts. Phew!
Spent some time making a good playlist thanks to Hayes' Pain Cave Mojo thread over in the 3.0 forums. Got a little tweaking to do, but it got me through today's workout.
Great warmup and intervals, but had nothing left for the 80-85%. Barely held 77%
12' WU w/ 3x30" and 3x1' @ FT
3x8' @ 316, 312, 305
10' @ .77
.91 for 55' total
Hardest part of the workout was getting off the bike without proper cool down and having to deal with arbitrating a 4 yr old vs. 6 yr old argument. The oxygen was not flowing very well, so I told them to work it out.
Put me in the "not ready this morning" group. Finished them tonight- 3 x 8 at .98IF and the rest at .82. Really didn't like the second half of that third interval. Heavy Metal= "Highway Star" required to pull me through.
I did remember how to "cheat" by keeping the cadence above 100 for the first half- Learned that during powerhack last March.
great ride tonight. low 240's on all 3 intervals, which is above my FTP of 239 watts. then hit 30' at .876 IF, which felt pretty good. i'm definitely shocked given how shelled my legs were on sunday night. even did the 20' LRP, throwing in some hills for kicks. where the hell was all this energy in the summer. let's keep it rolling.
MS: 3 x8min at 100% OUCH! Enough said. The 25min T-run at easy pace felt like a massage. Seems like most everyone is hitting on cylinders. Great job. My bike workouts are challenging me a little more than I was anticipating at this stage of the game. No fault but myself as I am close to wrapping up training for a marathon and the additional fatigue and work with my legs are likely taking a toll on the quality of my bike workouts. On a good note though, my running is the best it has been in a few years.
As a beginner, I'm 3x6. Just after my warm-up,I had some technical issues with my computrainer. Arghh. Couldn't get it to work For a little bit, thought I broke it. one of the cables came out, plugged it in without turning off headunit- gasp, wouldn't work. switched to heart rate mode. switched heart monitors- HR wouldn't pick up- finally took afte 3 tries. Pushed through the intervals. Right at the end, my computrainer came back to life Phew. Anyway, I think I hit my zones, good workout. Hopefully CT will truly be back to life thursday
As a beginner, I'm 3x6. Just after my warm-up,I had some technical issues with my computrainer. Arghh. Couldn't get it to work For a little bit, thought I broke it. one of the cables came out, plugged it in without turning off headunit- gasp, wouldn't work. switched to heart rate mode. switched heart monitors- HR wouldn't pick up- finally took afte 3 tries. Pushed through the intervals. Right at the end, my computrainer came back to life Phew. Anyway, I think I hit my zones, good workout. Hopefully CT will truly be back to life thursday
Way to stick with it...technical issues just S.U.C.K.
Last night 60' bike 3 X 8' 239w, 240w,245w (1.03%,1.03%,1.06%) TSS=88,IF.930. Added a second fan to the pain cave this helped a bit. The head still has a bigger issue with these intervals that the legs do. When I relax and focus on keeping my cadence high an breathing smooth I do better. Did the T-run on the dreadmill. Legs good.
I'm a beginner too so, 3X6" on my trainer. First one was really hard but by the third one I was really in the zone. Kept my HR around 153 for all three intervals, but I had a little trouble keeping it from jumping to 160 at the end. The hardest part for me is remembering to stay in Z3 for the rest of the ride, I used to just pedal but now I have to actually ride and sweat for the whole ride. The short brick afterwards was wonderful, I ran in the dark and I was alone the whole time only saw one car. I think I will make a habit of running in the evening for awhile.
I am currently in the car driving 6 hours to Disneyland. We got a very late start as we were up until 1 am at the hospital with Steve's Mom. We were not sure we would still be able to take the trip but we are going for a few days. Madison was sooooo looking forward to it and we are going with another family. I had hoped to do Thursdays bike intervals this am before we left but everything got all discombobulated.
I rolled out of bed late, had coffee and Madison was still sleeping so I did what I could until she woke up.
Got in 30 minutes
10 min w-up 2 x 8@ FT ( 215W , 211W). My FT is 210
Did what I could and it helped with some stress relief.
Spent some time making a good playlist thanks to Hayes' Pain Cave Mojo thread over in the 3.0 forums. Got a little tweaking to do, but it got me through today's workout.
Great warmup and intervals, but had nothing left for the 80-85%. Barely held 77%
12' WU w/ 3x30" and 3x1' @ FT
3x8' @ 316, 312, 305
10' @ .77
.91 for 55' total
Hardest part of the workout was getting off the bike without proper cool down and having to deal with arbitrating a 4 yr old vs. 6 yr old argument. The oxygen was not flowing very well, so I told them to work it out.
Dave
Holy Crap Batman! What an engine bro!
I have had to abritrate the WWF session taking place amongst my 3 boys during a interval rest period more than once. I feel for you. I have to be careful when I do because the adrenaline and endorphins can come through overbearingly if not managed well. Last time I told them to work it out, I ended up going to the ER because one of them sent a projectile across the room and put a gash in the other's head. Their way of working things out still needs some refinement. I just need to channel that energy into future Ironmen!
I am currently in the car driving 6 hours to Disneyland. We got a very late start as we were up until 1 am at the hospital with Steve's Mom. We were not sure we would still be able to take the trip but we are going for a few days. Madison was sooooo looking forward to it and we are going with another family. I had hoped to do Thursdays bike intervals this am before we left but everything got all discombobulated.
I rolled out of bed late, had coffee and Madison was still sleeping so I did what I could until she woke up.
Got in 30 minutes
10 min w-up
2 x 8@ FT ( 215W , 211W). My FT is 210
Did what I could and it helped with some stress relief.
Plan to run in Anaheim.
CC
CC, way to lead and show us how to "get it done" regardless! Now I don't have an excuse for tomorrow!
Wow. Getting used to this level of "work". Been here last year but only with HR which is not nearly the gauge that watts are!!
Doing workouts early afternoon while kids are knocking out homework and before dinner so was ravenous by the time I finished 3x8" at FTP. Hit 103% 103% and 104% but the remainder of the ride at 85% almost killed me!! Thought I was gonna see what little lunch I had eaten on the garage floor!
Wow. Getting used to this level of "work". Been here last year but only with HR which is not nearly the gauge that watts are!!
Doing workouts early afternoon while kids are knocking out homework and before dinner so was ravenous by the time I finished 3x8" at FTP. Hit 103% 103% and 104% but the remainder of the ride at 85% almost killed me!! Thought I was gonna see what little lunch I had eaten on the garage floor!
Yea BABY!!
I keep a little bucket by my bike....last year I came very close to using it during the VO2max power hack
I actually did lose a little bit of my breakfast on my intervals yesterday... But I hit my zone 5 -110% on 2 of the 3 and just missed in on the third... then i went and donated my breaakfast to the yard and finished off at 85%! That was a first for me!
Anyway...could barely muster 3x5' last night - much less than the 3x8' the adv plan prescribed. I'm going to get at least 45mins in on the run today, if I can. I have San Antonio Rock-n-Roll Half Marathon this weekend.
I've been dealing with a rib issue where I can't breath heavily (makes calling my g/f kinda boring, LOL). I've got a doc appt and xray in less than an hour, hopefully I'll know if it's out of joint (already had a chiro attempt to fix it, w/o success this go around) fractured or broken.
I actually did lose a little bit of my breakfast on my intervals yesterday... But I hit my zone 5 -110% on 2 of the 3 and just missed in on the third... then i went and donated my breaakfast to the yard and finished off at 85%! That was a first for me!
yes did mine yesterday with hubby on local route and windy day and too much traffic so next time will change route but knocked them out.... couldn't quite get up to speed due to admin on the road so like I said will change route next time but was efficient and close. The 20' brick felt good too so was excited to knock out the workout. I changed my front flat before this ride which is more important than the actual ride!!! and then got bar tape all over my hands so got that changed at LBS today!!
Flip-flopped my Wednesday and Thursday due to some travel, so I did my Thursday bike today. 2x8 was not quite as hard as yesterday, but the legs were tired. Able to hold #'s slightly over FTP, and still get in a good chunk of 85% time, so I'm pretty happy with it. Looking forward to running tomorrow!
2x8's done here. A lot harder than Tuesday's 3x8's. After playing around with settings on the Computrainer, allowing it to warm up longer than usual before setting the RRC I think I fixed Tuesday's technical issues. Amazing how a small change in RRC can make a huge difference. 3.4 the other day. 2.87 today. What had been a 40 watt difference between the PT and CT readings was erased today. Both numbers spot on. Ultimately, whatever fixes I did resulted in what was probably a true 2x8' at FT. Knew it was going to be a tough go when during the warm up I immediately noticed it was harder than the other day. Got through my 2x8's at 265 watts but really felt the remainder of the time at 85%. Even figured out the technical issues I had with measuring my HR the other day. Apparently, using the ear sensor gives different readings for my left and right earlobe. After seeing 90 bpm for awhile despite pushing 265 watts I switched it over to my right and saw an immediate jump of 50 bpm.
Anyway...could barely muster 3x5' last night - much less than the 3x8' the adv plan prescribed. I'm going to get at least 45mins in on the run today, if I can. I have San Antonio Rock-n-Roll Half Marathon this weekend.
I've been dealing with a rib issue where I can't breath heavily (makes calling my g/f kinda boring, LOL). I've got a doc appt and xray in less than an hour, hopefully I'll know if it's out of joint (already had a chiro attempt to fix it, w/o success this go around) fractured or broken.
My daughter and I developed a joke that I would ask after every one of her tri's this summer, "Did you throw up?" and she would say, No...I just didn't go hard enough. Kinda sick way of bonding....
2 x 8' today, with no real time to get the workout done as M's schedule shifted with a work emergency. Gotta love the OS making it easy to get done. I had higher aspirations for the day, but am happy to have put in two solid 8' pieces. Might have to put a run in tomorrow (during day care) to make up for all the missing ABP time...we'll see! Go Team Turkey!
Comments
I forgot how much I really like reporting in this data (yup, I'm a card-carrying power geek!).
3X8 at FTP = 100.6%, 102.4%, 103.6%
1 x 15 at 85%FTP = 103.6%
Total ride 1 hour at IF = 0.88
The weather these last 2 weeks in Upstate NY have been outstanding--almost makes up for the soggy and cold summer we had. I couldn't help myself with these beautiful conditions and have been mountain biking.
I had thought, "Oh my poor mtb will be stored in the basement for the winter by the start of Nov OS." No sireee! So far it's not affected my ability to execute these workouts. Phew!
Here we go... second week. I felt good and was ready to push the pace.
FTP 203
Just got a chance to look at my numbers from this morning. Whoo! Hoo!
Less pop in the legs at 6 am on a Tuesday morning, than 9 am on Saturday. But I still hit it fine:
FTP=170
3x8'
171
173
176
Then I realized I had to drive my son to school to I hightailed it another 6' @ 168. The fine 2' climb home was 174. All in all, a solid workout!
Linda
FTP = 231, so I programmed into my Computrainer to make me do
10' warmup
3x8' @ 235w (1.02 IF)
30' @ 200w (.866 IF)
Total deed was 1 hour, TSS of 84, and IF of .914.
Didn't have time to do the run -I had to go buy my wife a new car after her car accident last week (she is OK, the car ... not so much).
Mike.
Trying this again, my first post bombed
Drew from team mojo and killed it today
1:02 @ 92%
First 20' @ 89% warm up
MS 3 x 8' @ 95-100%
1.02%, 1.05%, and 1.09%
Remainder @ 89%
CD @ 50%
I think I'm almost back to my old FTP
Spent some time making a good playlist thanks to Hayes' Pain Cave Mojo thread over in the 3.0 forums. Got a little tweaking to do, but it got me through today's workout.
Great warmup and intervals, but had nothing left for the 80-85%. Barely held 77%
12' WU w/ 3x30" and 3x1' @ FT
3x8' @ 316, 312, 305
10' @ .77
.91 for 55' total
Hardest part of the workout was getting off the bike without proper cool down and having to deal with arbitrating a 4 yr old vs. 6 yr old argument. The oxygen was not flowing very well, so I told them to work it out.
Dave
Really didn't like the second half of that third interval. Heavy Metal= "Highway Star" required to pull me through.
I did remember how to "cheat" by keeping the cadence above 100 for the first half- Learned that during powerhack last March.
Roll on.
John
great ride tonight. low 240's on all 3 intervals, which is above my FTP of 239 watts. then hit 30' at .876 IF, which felt pretty good. i'm definitely shocked given how shelled my legs were on sunday night. even did the 20' LRP, throwing in some hills for kicks. where the hell was all this energy in the summer. let's keep it rolling.
-keith
Keep it going everyone.
tom
Way to stick with it...technical issues just S.U.C.K.
I am currently in the car driving 6 hours to Disneyland. We got a very late start as we were up until 1 am at the hospital with Steve's Mom. We were not sure we would still be able to take the trip but we are going for a few days. Madison was sooooo looking forward to it and we are going with another family. I had hoped to do Thursdays bike intervals this am before we left but everything got all discombobulated.
I rolled out of bed late, had coffee and Madison was still sleeping so I did what I could until she woke up.
Got in 30 minutes
10 min w-up
2 x 8@ FT ( 215W , 211W). My FT is 210
Did what I could and it helped with some stress relief.
Plan to run in Anaheim.
CC
Holy Crap Batman! What an engine bro!
I have had to abritrate the WWF session taking place amongst my 3 boys during a interval rest period more than once. I feel for you. I have to be careful when I do because the adrenaline and endorphins can come through overbearingly if not managed well. Last time I told them to work it out, I ended up going to the ER because one of them sent a projectile across the room and put a gash in the other's head. Their way of working things out still needs some refinement. I just need to channel that energy into future Ironmen!
Christy, way to hammer these out! I think you're set to see some big gains over the coming weeks if you keep this up!
CC, way to lead and show us how to "get it done" regardless! Now I don't have an excuse for tomorrow!
Wow. Getting used to this level of "work". Been here last year but only with HR which is not nearly the gauge that watts are!!
Doing workouts early afternoon while kids are knocking out homework and before dinner so was ravenous by the time I finished 3x8" at FTP. Hit 103% 103% and 104% but the remainder of the ride at 85% almost killed me!!
Thought I was gonna see what little lunch I had eaten on the garage floor!
Yea BABY!!
I keep a little bucket by my bike....last year I came very close to using it during the VO2max power hack
I actually did lose a little bit of my breakfast on my intervals yesterday... But I hit my zone 5 -110% on 2 of the 3 and just missed in on the third... then i went and donated my breaakfast to the yard and finished off at 85%! That was a first for me!
My first reply in 4.0, awww.
Anyway...could barely muster 3x5' last night - much less than the 3x8' the adv plan prescribed. I'm going to get at least 45mins in on the run today, if I can. I have San Antonio Rock-n-Roll Half Marathon this weekend.
I've been dealing with a rib issue where I can't breath heavily (makes calling my g/f kinda boring, LOL). I've got a doc appt and xray in less than an hour, hopefully I'll know if it's out of joint (already had a chiro attempt to fix it, w/o success this go around) fractured or broken.
That's the spirit!
Flip-flopped my Wednesday and Thursday due to some travel, so I did my Thursday bike today. 2x8 was not quite as hard as yesterday, but the legs were tired. Able to hold #'s slightly over FTP, and still get in a good chunk of 85% time, so I'm pretty happy with it. Looking forward to running tomorrow!
Mike
Entire workout (215 watts):
Duration: 30:01
Work: 388 kJ
TSS: 40.7 (intensity factor 0.902)
Norm Power: 226
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.587 mi
Min Max Avg
Power: 75 314 215 watts
Cadence: 38 123 107 rpm
Speed: 15.5 31.1 27.2 mph
Pace 1:56 3:53 2:13 min/mi
Crank Torque: 68 344 170 lb-in
Entire workout (223 watts):
Duration: 55:00
Work: 738 kJ
TSS: 71.4 (intensity factor 0.883)
Norm Power: 229
VI: 1.03
Pw:HR: 1.62%
Pa:HR: 0.31%
Distance: 20.84 mi
Min Max Avg
Power: 134 333 223 watts
Heart Rate: 78 163 147 bpm
Speed: 19.6 25.4 22.7 mph
My daughter and I developed a joke that I would ask after every one of her tri's this summer, "Did you throw up?" and she would say, No...I just didn't go hard enough. Kinda sick way of bonding....
2 x 8' today, with no real time to get the workout done as M's schedule shifted with a work emergency. Gotta love the OS making it easy to get done. I had higher aspirations for the day, but am happy to have put in two solid 8' pieces. Might have to put a run in tomorrow (during day care) to make up for all the missing ABP time...we'll see! Go Team Turkey!
Interval 1:
Duration: 8:00
Work: 151 kJ
TSS: 14.2 (intensity factor 1.032)
Norm Power: 315
Distance: 3.166 mi
Min Max Avg
Power: 0 356 314 watts
Cadence: 92 99 96 rpm
Speed: 22.6 24.7 23.7 mph
Interval 3:
Duration: 8:00
Work: 154 kJ
TSS: 14.8 (intensity factor 1.053)
Norm Power: 321
Distance: 3.055 mi
Min Max Avg
Power: 295 360 322 watts
Cadence: 90 96 93 rpm
Speed: 22.1 24 22.9 mph