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Oct OS- Week of Nov 28 Bike/brick thread

LynneJLynneJ
in Group Discussion-OUT SEASON-OCTOBER CREW

From Joe:

It's time to begin that second block and to "raise the attic" and work on VOMax. Be sure to read Patrick's podcast for this week to see how this fits with blocks #1 and #3. 
For those who didn't catch what "ON" means, it means at Z5. It can be done in any combination interval as long as it totals the "ON" specified in your training plan. I got that from Carl - thanks again Carl!

 

I would like to try this style to see if we can develop more of a sense of community among the Oct OS group with everyone participating in the same discussion no matter what week their training plan says they are in. This is my third OS in the Haus and this is the quietest OS group I've been a member of in terms of posts. Historically the people that get the most out of EN in general and OS in particular are people that participate. Whether it's a bit of peer pressure or what, it works.

So it doesn't matter if you are a HR athlete, have an FTP of 130 or 300, VDOT of 25 or 60, new to EN or a carryover from Crucible days, please consider participating in the weekly threads rather than just lurking while just a few of the 50+ members of this group post.

Lynne

 

Comments

  • CarlCarl

    http://dmfd416.blogspot.com/



    Decided to skip the 20 minute run after d/t the fact I would like to move tomorrow.

    Well scratch the above....got to the gym and my conscious kept telling me to get the run done.  So I did the 20 min EP run with 5 up hill strides and it felt great!!!!

  • LynneJLynneJ
    That was fun in a bizarre kind of way. Did the first 10(of 16 possible) 1" on, 1" recovery intervals on with the Sufferfest Revolver video. Kept them all between 1.25-1.28 and then did another 14 min(I thought I had done 15" but file says otherwise) at Z3. Bricked the Z1 15" run.

    Lynne
  • UnknownUnknown

    First day w the VO2 work.  I was afraid my eyes would be bigger than my stomach so I went w 5x 2/2.  Hit my goals (1.18, 1.2, 1.18, 1.2, 1.2) then did 12 mins of Z3.  Had to bail on the run today as I need a good nights sleep.  I'm still teetering on the edge of a cold and hoping to hold it off.

    @Lynnette:  I appreciate your opening comments for the thread.  I'd love to hear how others are suffering enjoying the October OS.

  • Joe HallatschekJoe Hallatschek
    @Carl - looks like today is your last wko before your Jamaica trip. Hope the trip goes well and the post-race is as much fun as it sounds like! You've been going at it like a madman this OS and all the work should payoff!
  • CarlCarl
    Posted By Joe Hallatschek on 30 Nov 2011 08:27 AM

    @Carl - looks like today is your last wko before your Jamaica trip. Hope the trip goes well and the post-race is as much fun as it sounds like! You've been going at it like a madman this OS and all the work should payoff!


    Joe-Thanks for the kind words.  My last wko of the week will be Thursdays bike.  I will then go to Yoga and soak in the hot tub.  Friday is usually a swim day for me but taking this off cause we are traveling.  This marathon for me is all for FUN and no competing.  I want to just run, laugh, and enjoy the villages we run through.  2 years ago when we did it we had the children of the villages run with us.  They ask for everything you have to include your shirt, shoes, and the biggest request is your iPOD.  I will be carrying a disposable camera with me this year and taking lots of pics.  My goal is still to finish under 4 hours.  The finish line is set up about 300 yards from the sea and they serve up cold red strip (beer).  Very excited.


    Lynne-thanks for the oening posts.  Agree we have lots of peeps in the OCT OS but the same few are posting.  I am able to see how many peeps look at each posts and we usually have 50-100.  So there is lots of viewing and not so much posting.  Lets light this up team.  Its important to keep each other going.  Around week 14 injuries set in, etc and we just plain get sick and tired of the OS.  We will all need that extra little push.   So all get in her and write a few things.  

     

  • Joe HallatschekJoe Hallatschek
    Did the same wko as Tuesday, minus the run:

    It took a while for the HR to rise, but as a HR guy, I also use my AVSPD to gauge my Z levels and I met all my levels for Z5 and Z3.
    Warmup - 15'
    Main Set #1 - 4 X 2.5'(2.5')@ Z5
    main Set #2 - 4X4'(1')@Z3. For these, I went into the SCR and focused on RPMs and kept it at 85-90 RPMs
    Cool Down - 5' with one legged drills. Something I dare not ever do on the road!

    Overall, felt stronger than Tuesday and not quite as spent here at work.

  • CarlCarl

    Well my last workout before leaving for Jamaica...Best wko for me since starting this OS!!!!!

    VO 2 Max goal is 265 and above and we did not fall below 65% on the recoveries.



    This am for me is week 10 of the OS. 60 min bike with 10 minutes of ON time....

    We took the ON time to 3 min x2 then 2 min x 2.....We then had 30 min left and broke them into 10 min intervals.

    • 3 min=301 watts=1.37,
    • 3 min=283=1.29,
    • 2 min=284=1.29, and
    • 2 min=291=1.32
    • 3x 10 min=.91IF, .92IF, and 1.042IF
    • Total wko= 97.3 TSS and .99 IF!!!!!!!!!! BOOM!!!!!!!!!!!

    For the numers geeks like me please click on my blog in my signature below.  Very detailed.  Just takes up to much room here.  

    Then hit the gym for biceps/tricpes and 120/120-push ups and sit ups.

  • LynneJLynneJ
    Nice job Carl! Good luck in Jamaica and have fun.

    Timmy rode the bike today. 10" of on time of 1 on/1 off with IF for on between 1.27 and 1.3 and then 10" Z3 at 0.86, total 0.95 for 50". Set up bike on trainer in hospital parking lot and did Sufferfest Revolver that was playing on the iPad. By the time Timmy was done, traffic had let up considerably and a ideal 23 min drive only took 32 rather than the hour plus it would have taken if I left when I got done.

    Lynne
  • UnknownUnknown

    Wow that was tough today.  Post call from a looooooong night at work but determined to get today's workouts in.  Bike is 2x18'(4') @FTP then 8 minutes total @ VO2.  Ouch ouch ouch.

    First two sets I hit IF .98 and .99

    Went 4x2/2 for the VO2.  All were just over 120%. 

    Total workout was 1:25; 119 TSS; IF 0.92

    Time to eat the fridge and get a nap.  My wife so kindly took the kids and the dog for a hike with her parents today so I can get some good sleep time.  Hope to sneak the run in before they get back and have dinner on the table waiting for them!

  • UnknownUnknown

    Well, no nap today - just as I was laying down, my freshman year roommate called and we had 2 years to catch up on.  2.5 hours later...  might as well do the run.

    50mins, Z3 out/Z2 back (8:03 oops, 8:35 better). 6miles. Big smile.

    The gang should be home soon so I better start dinner!

  • Joe HallatschekJoe Hallatschek
    @ Mark - switched Sunday and Saturday because of weather and I echo that ouch!

    2X18'(4')@Z4, then 4X2'(2')@ Z5 - I made all my targets. The Z5 wasn't as hard as I thought after the Z4 - big surprise. Then, went out in the rain and got 21:30 in the rain at Z1. Although it was supposed to be Z2/Z3 and 25', I consider it a victory just to have done it.

    As penance, I did my 100/100s with some self-weight as I watched football!
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