OCT OS - Week 6: Bike & Run
Hope everyone enjoyed that day off! My first workout this week, 2X 20'(4')@ Z4 looks remarkably like my bike test in Week 1! So, it's time to start thinking about all those gains we'll make in week eight when we test again!
By now, everyone's plans should have been modified by RnP to reflect the option to run separate vs. brick wkos. Not sure how they will field it, but my plan has changed. Post how this new change is working for you. I for one, like the time management of the brick so I think I'll stay with it for a while!
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FTP #1....IF 1.013, PN 223 watts, HR 166, 84, rpm and 18.4 mph
FTP #2....IF 1.006, PN 221 watts, HR 169, 86 rpm, and 18.2 mph
Overall Bike wko....Intensity at .95 and TSS of 89.4
Run was all EP.
Complete bike #s in blog.
@ Carl - good job knocking this out. I just added my bike and run times and for a brick, comes out to 1:40 total time. So, looks like I'm up at 0400 so I can get done in time to be at work at 0730. Is this crazy or what?
Joe-I am a firefighter so work 24 hours on and 48 hours off. I am a very early riser and love to be going at it by 0400 and be done before shift. I love running in the dark with a head lamp on. Its very quit, peaceful and beautiful in the early morning hours. Lots of wildlife and minimal traffic. For some reason it is a mental game for me. For example this Saturday is a 22 mile run. We will be on the road at 0400 and it will be fine vs me running this in the day light with traffic then I would struggle. I am not sure the pysc behind this but it had always been this way for me. Another example is hills in the early dark hours are no problem for me and I love climbing and challenging myself with them but in the day hours again it is a real struggle.
Plus when I am not on shift I can have my wko done, showered and snuggle back into bed with the Mrs. Love it.
Be safe out there and love to see our crew improve. Test week next week for me and then the following week for most of our crew. I see some nice jumps coming for us!!!!
Carl - My hubby is a firefighter. I'm trying to talk his station into opening a daycare so I can train while he's on duty. Somehow I don't think they'll buy into my idea.
15' warmup, then for MS, 8X4'(1')@ Z4 in-lieu of the 2 X 20'(4')@Z4. I landed square in my Z4 HR zone so I count this as a success. With cool down - total 60'. I then ran for about 30' @ Z1 with the required strides. I cut the run short by about 10' because I ran out of time.
Overall, not my best wko. But still plenty of work and still "raised the ceiling" on my LTHR a bit!
Wed bike is now completed also. Kind of like doing the mile repeats in the am and then getting on the bike and hitting Wednesdays wko....All done for the week and now to recover and prepare for the 20 miler this weekend.
Interval 1:
Duration: 12:00
Work: 162 kJ
TSS: 20.8 (intensity factor 1.019)
Norm Power: 224
Min Max Avg
Power: 24 317 226 watts
Heart Rate: 127 169 162 bpm
Cadence: 53 96 85 rpm
Speed: 12.2 20.9 18.7 mph
Pace 2:52 4:54 3:13 min/mi
Hub Torque: 1 12 8 lb-in
Altitude: 850 857 853 ft
Crank Torque: 25 320 225 lb-in
Temperature: 75.2 77 75.5 Fahrenheit
Interval 2:
Duration: 12:01 (12:02)
Work: 164 kJ
TSS: 21.3 (intensity factor 1.032)
Norm Power: 227
Min Max Avg
Power: 24 311 229 watts
Heart Rate: 139 169 162 bpm
Cadence: 46 96 84 rpm
Speed: 12.6 20.4 18.4 mph
Pace 2:57 4:47 3:16 min/mi
Hub Torque: 1 12 8 lb-in
Altitude: 844 850 847 ft
Crank Torque: 26 439 230 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 4:
Duration: 5:04 (5:12)
Work: 58 kJ
TSS: 7.2 (intensity factor 0.922)
Norm Power: 203
VI: 1.05
Pw:HR: -17.62%
Pa:HR: -7.43%
Distance: 1.447 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 0 267 193 watts
Heart Rate: 147 169 159 bpm
Cadence: 36 109 94 rpm
Speed: 0 18.9 17.1 mph
Pace 3:11 0:00 3:31 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 843 845 844 ft
Crank Torque: 0 253 173 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 5:
Duration: 1:03 (1:06)
Work: 5 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -215.22%
Pa:HR: -108.74%
Distance: 0.206 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (1 ft)
Min Max Avg
Power: 0 166 95 watts
Heart Rate: 141 166 150 bpm
Cadence: 36 83 75 rpm
Speed: 0 15.8 11.6 mph
Pace 3:47 0:00 5:10 min/mi
Hub Torque: 0 9 4 lb-in
Altitude: 844 846 845 ft
Crank Torque: 0 274 105 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 6:
Duration: 5:01
Work: 61 kJ
TSS: 7.1 (intensity factor 0.921)
Norm Power: 203
VI: 0.99
Pw:HR: 0.24%
Pa:HR: 2.71%
Distance: 1.486 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (9 ft)
Min Max Avg
Power: 0 261 204 watts
Heart Rate: 139 161 156 bpm
Cadence: 38 98 87 rpm
Speed: 10.9 19.2 17.7 mph
Pace 3:07 5:29 3:23 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 845 854 849 ft
Crank Torque: 0 431 199 lb-in
Temperature: 77 78.8 78.1 Fahrenheit
Interval 7:
Duration: 1:03
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -444.21%
Pa:HR: -115.11%
Distance: 947 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.2 % (2 ft)
Min Max Avg
Power: 0 156 67 watts
Heart Rate: 131 161 146 bpm
Cadence: 36 83 66 rpm
Speed: 0 15.5 10.1 mph
Pace 3:53 0:00 5:56 min/mi
Hub Torque: 0 9 4 lb-in
Altitude: 854 856 855 ft
Crank Torque: 0 227 75 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 8:
Duration: 8:01
Work: 97 kJ
TSS: 11.3 (intensity factor 0.919)
Norm Power: 202
VI: 1
Pw:HR: -3.26%
Pa:HR: 1.51%
Distance: 2.373 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 0 262 202 watts
Heart Rate: 131 164 154 bpm
Cadence: 38 98 86 rpm
Speed: 9.1 19.7 17.7 mph
Pace 3:03 6:34 3:23 min/mi
Hub Torque: 0 9 8 lb-in
Altitude: 853 858 856 ft
Crank Torque: 0 398 199 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Entire workout (198 watts):
Duration: 50:55
Work: 606 kJ
TSS: 75.6 (intensity factor 0.953)
Norm Power: 210
VI: 1.06
Pw:HR: 2.5%
Pa:HR: 2.98%
Distance: 14.765 mi
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 0 317 198 watts
Heart Rate: 118 170 156 bpm
Cadence: 32 109 85 rpm
Speed: 0 20.9 17.3 mph
Pace 2:52 0:00 3:28 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 843 861 851 ft
Crank Torque: 0 439 196 lb-in
Temperature: 73.4 78.8 76.9 Fahrenheit
What a difference a few days rest(relative swam 2500 yds yesterday) and the idiot next door neighbor girls not partying to around 0330 with golf course maintenance starting at 0600 as was the case before last Saturday's disaster. Until we moved here in Sept I had no idea how much lawn work etc goes into keeping golf courses looking good and this one has a tendency to start between 0530 and 0600 every day at least on the greens that the master bedroom side of the house are on. Still haven't gotten so I sleep through it yet.
So the workout- week 6 Int with main set of 2X15 Z4 with 4" recovery. IF 1.02, 1.01 and then did 5" at 0.82 to wrap up 60 min at total IF of 0.91. Couldn't do 3X10 on Saturday and felt I could have done a third 15 today. Then bricked the run planned 20 min plus 5 uphill strides. Actual 24 min with strides interspersed in the run since there was plenty of uphill opportunity. So really more uphill pickups but still run strength work.
Lynne
@Lynne - I can imagine what your neighbor girls are like. As an empty nester, I often wonder what my two daughters 26 and 22 are up to...
I run "white noise" with a fan at night in addition to earplugs as my wife stays up and watches TV after I turn in. I'll do whatever it takes to get that good night's sleep! Like you said, what a difference it makes!
@Carl - Quick question for ya man. Trying to get a handle on all this power stuff and using WKO. I like looking through the numbers you post (your a beast by the way), but have a question.
Your listed at bottom of all posts in your tag that your Oct OS FTP is 240 something. This week your 2x20 were at 223 and 227 with IF of 1.023 and 1.019 or something like that. I thought IF was the percentage of your FTP that your Pnorm was for that workout. Help me see the light. Just making sure I am understanding everything.
Kori-
Just beg
Its like a big family, someone will give in. We are required by our contract to wko at the station for a minimum of 30 minutes a day. This is nice so I either do my sit ups, push ups, lift or stretch during this time. We have a complete weight room here at my station, tredmill, elliptical, and more. Couldn't ask for much more.
Chris-
So you are right my inside FTP's have been all over 1.0 but that is where i feel I am pushing myself. I have had one set where I could not get it over .98 but that was following a very long run. Again when i test next week we will see where I am. I am doing a marathon hack along with this OS. DO NOT RECOMMEND-I am very suprized I have not been injured. For ex....This Sat for me is my last 20 mile run and then Monday I am to do the FTP test. I may wait till Wed to do the FTP test then FRI to so the vDOT.
I hop that answers any questions. If you have anymore please fire away. I love having a forum like this....
@Annie - Nice job! It's amazing how good you feel when it is too cold, too early, too rainy, too windy, too tired, too sick with a cold to get in the workout but you do it anyway. I am not to the point yet where working out everyday is part of my routine like Joe and Carl and some of the others so I am constantly fighting with my mind making excuses about why today is not a good day to get it done. Good to hear from others beating that voice
@Carl - Dude that sounds horrible! All things considering you made it out pretty well. That sounds like it had the potential to end very badly. That explanation also makes sense. Just trying to wrap my head around all the data.
I am loving training with this power meter. I hit the roads yesterday with a 25 mph wind. Coming back I was slogging along after my intervals were over only able to go about 13-14 mph into the wind. I was starting to get discouraged then just told myself "just hit the numbers and it will all work out." It's like training in a vacuum. Whether I'm cranking out 30 mph with the mighty wind, or 13 mph into the storm it all gets me to the same place. I am eventually going to have to get on that trainer, but just love being outside and the day is coming where I will be forced onto trainer.
@ Carl - what a story. Makes me not want to ride in groups. That is the third story like that I've heard this season!
Overslept about 20 min this morning and felt way refreshed. I need to start getting to bed like 15min earlier. As a result, I felt lots stronger today on the bike. Guess Tuesday was just a blip.
Workout with 15' warmup, 2X12'(4')@ Z4, and 3X3'(2')@Z3 gave me about an hour total. The first 12' my HR didn't raise because the pain cave was chilly this morning, but the AVSP was on target. For the second, everything was right on. On both sets, I did the 12' straight and that was way hard!
Since Saturday morning is supposed to be 49 degrees and Sunday 61, I think I'll do my run on Saturday and enjoy that warm weather Sunday and do the outdoor option!
Just a general shout-out to all of us, because making a commitment to health and well-being, in whatever intensity level we choose, isn't "easy" for anyone. Let's keep on keepin' on!
What a day! Started yesterday at 545 with the 3x1mi run, spent the day at a regional subspeciality workshop, worked the night (got crushed - so busy I never even saw the call room), mtgs at 7 and 8, escrow signing at 9, and met the roofer at 11. I was adamant I was still going to get todays workout completed. Despite gorgeous weather, I opted for the trainer (as I pretty sure I'm not that safe on the roads right now!).
Set 1: 12:02, NP 261, IF 1.005
Set 2: 12:01, NP 261, IF 1.003
Set 3: 9:12, NP 214, IF 0.824
Nap time!
Nap nothin' - I'd go down with the sun and stay down!
Timmy rode my bike today. The 3x10 at Z4 were IF 1.03, 1.02, 1.03 but then Timmy really came out as I planned to do another 10" Z3 but really did 3" at 0.77 and 7" at 0.92 for a net of 10" at 0.89. Total 1:10 at IF 0.91. Neighbor girls' mother was talking to me for the first planned three minutes of the interval apologizing for the party last weekend. Her request was if it was to happen again and she says that it won't but to go over than night and tell the girls they are being obnoxious. I was rather just hoping they would grow some self awareness and quiet down at a reasonable hour on their own. Apparently that is asking for too much
We as a group are going to totally rock the next round of tests. I find that I'm actually looking forward to them in a sick twisted way to see the new numbers and then get to play with the new zones while doing 120%+ FTP work. Sufferfest Revolver is just waiting for me to revisit it.
Lynne
Lynne
Just got back from the run. Overachieved (it was beautiful outside!) and hopefully a good night sleep will have me ready for tomorrow's run.
I know the next FTP/vdot testing isn't for another week, but does anyone feel like they would be ready to test sooner? Disclaimer: I didn't have the best fitness coming into the OS so I'm sure some if it is just plain old fitness. My IF's on the bike today (2x12, 1x6) were all over 1.0, but my HRs were low z3. I haven't looked closely at the data from the run, but feel it is probably the same.
Complete #'s are in my blog
FTP#1-1.077, Pnorm 237, 157 HR, 85 rpm
FTP#2-1.047, Pnorm 230, 159 HR, 85 rpm
FTP#3-1.009, Pnorm 222, 160 HR, 83 rpm
FTP #4-1.015, Pnorm 223, 160 HR, 84 rpm
15 min at .8-.85= .85 IF, 149 HR, 85 RPM
Overall
Entire workout (185 watts):
Duration: 1:07:46
Work: 752 kJ
TSS: 92.9 (intensity factor 0.917)
Norm Power: 202
VI: 1.09
Pw:HR: 5.77%
Pa:HR: 5.55%
Distance: 18.926 mi
Elevation Gain: 747 ft
Elevation Loss: 39 ft
Grade: 0.7 % (709 ft)
Min Max Avg
Power: 0 379 185 watts
Heart Rate: 70 168 149 bpm
Cadence: 30 141 83 rpm
Speed: 0 22 16.7 mph
Pace 2:44 0:00 3:35 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 842 1573 1553 ft
Crank Torque: 0 465 187 lb-in
Temperature: 71.6 77 75.8 Fahrenheit
Time to get the strength wko in and get the 100/100 in!