Mine went well this morning too. I'm on the intermediate plan, and we were to do 4x4. I bumped it to 4x5 so I could fit in with the rest of the gang. They were reasonably easy. I did ~30 minutes of 85% to cap it off. No brick run, but I skied 9K tonight up and down hills. It was ~0 degrees, so good tundra points (if I ever get around to posting them). I'm pretty sure the ski workout was harder than the brick run would have been.
Not much to say. We did track this am, did our best to recover all day. Drank coffee after work and got to it!
We hit the 30/30's tonight side by side in the family room. No talking, each with i-pods blaring and just working. I felt really strong during mine. Hit the last 22 minutes at 90% and that was holding back....weird. I never know what my body is going to do but I will enjoy the strong days and appreciate them that is FOR SURE!! Steve had a hard time doing his but made it through. He teaches 3 spin classes a week and gets no rest days. But somehow it works OK for him. He just walked through the kitchen and I asked him :how do you feel??, and he said, " like Crapola". OK, guess that sums it up. But knowing my Man he will be killing it tomorrow running easy 6:15's or under, " cause I felt good so I just picked it up...." JEESH,If I had a dollar for everytime I have heard him say that, Superman I tell you.
I like your modified workout. I've been contemplating trying the 4x2:30s on Thursday but was feeling a bit intimidated by the big duration jump from the 30/30s. Your formula sounds like a sensible way to ease into the longer reps. With your permission I shall give the Halligan Custom V02 Workout a try and report back.
I'm also back from Run Challenge Insanity Land doing the Sat bike workout on Monday and our Tuesdaybike workout today.
I found the 30/30s a little too easy and ended up at 123% instead of 120. I bet my bike legs are just very well rested since I missed a Tues and Thurs bike workout during the RC.
I did today's Vo2 run as a brick after the Bike 30/30s and ended up going a bit too fast on them also.
I hope to get the reg Thurs bike in tomorrow and reg Sat bike on Sat so that I'm caught up before hitting the Power Hack again next week.
Congrats and thanks again to Mike H- truly an epic 8 days!
Did my 30/30s today. Riding outside so it was a little hard to hold exact power levels, but ended up hitting most of the numbers.
I've just had my bike fit to get more aero and so I'm also wiggling around a bit to work my neck muscles and re-adjust my sit bones. Today was the second time out doors and I'm getting much more comfortable. I figure another week or so and my new position will seem like I've had it forever.
I was looking for John's post, and haven't seen it yet, so thought I'd mention my training partner's woes also. While I was doing the 30/30s, Mr. Stark was off to do his 2 x 20 FT test as he as rejoined the OS, but in the January group. He wasn't feeling well yesterday so he bagged the workout. Asked him today if he felt better, he said no but just wanted to get the test out of the way. Anyway, about a minute left in his last 20 minute session I pass him and he's pouring sweat. We left the house at 40 degrees and I was warm but certainly not sweating. He was really working. A minute later I look back and no John so I pull over and look further. He's pulled over to the side, hanging over the handle bars. I quickly swing back to see what's the matter. Ask him if he's OK and he says he's a little light headed and not feeling well. Oh yeah, I threw up back there in the middle of the interval. Cytomax everywhere. I couldn't believe he kept going and asked why he didn't just bag it and try again another day. His response "No way I'm doing that test again".
I checked in a couple of times during the day with him. He feels terrible, but will live to ride another day!
Did 4 x 2.5' this morning for the first time. Wow... Didn't know I had that in me! IF for the ride was .93. Managed to hold a little over 120% all four sets and recovered at a little over 70%. Enjoying watching changes to my mean max power curve... Boosts to the far left after 30/30's, then a little to the right after 2.5's. Hopefully this all translates to lifting the far right side of the curve later this season.
Did it this morning as 5 min w/u pretty easy with some 30 second FTP bursts then started the intervals and being inspired by those doing them monger did them as 60:30:30:30:60 with the work being a minute then 30 then a minute. It felt pretty hard which I think was mostly because its all the work with a minute less rest. Followed it up with 10 min at .90 and then had enough. Did an easy 4 miles at EP on the TM after. Feel good.
@Gordon...how'd that FT test go? Did I miss your post?
Bill - I did a vdot test, first one not a FTT. I have completed the two FTT test and will wait for the next round of fun in week 14 on the bike.
I did a 31:36 5k or 28.9 vdot. Nothing to write home about but I got it done. I did the test yesterday and I sure felt it on the ride today. It gave me extra appreciation for how hard all of you have been working over the last 10 weeks as I just did the bike workouts.
Today's bike workout was definitely harder. I could feel the muscles on the 30/30's (3X(5x30/30) and hit the targets. I had to scale back to 0.83 for the final 29' which made the TSS for the workout the lowest for the OS.
I definetely need the day off tomorrow. I noticed that it was difficult to get my HR elevated so the body is tired.
I wasn't quite sure of the best scheme for changing the 30/30 to 2.5/2.5. As I pointed out, if we just do 2.5/2.5 then go straight into the next one, we're losing the 2' easy that comes at the end of the 30/30 set. So what I did is 2.5' at 120%, 2.5' at 60%, then 1.5' at 50%. Repeat 3x for a total of 4. Then onto 23 minutes or so at 85%. Today didn't seem so bad, but I'm still dreading Saturday. I'm thrilled, though, that I'll be in Puerto Rico the following Saturday so I get to miss that one!
I lost count during the 2nd set of 4 x 30/30s and thought that the beep to rest for 2 minutes was the beep to begin the final 30/30. At about 45 seconds I thought, "Oh my god this interval is taking forever!" Then I was convinced that my Garmin was on the fritz or that I had selected the wrong workout. I was trying to figure out how to salvage the workout when the 3rd set of 30/30s popped up. Doh! I essentially did 8 30/30s in a row. The upside is that the workout seemed to go really fast!
Nothing too exciting to report here... just did the 30/30 at exactly 120/60 and then held 85% for 15 minutes. Didn't want to be a star as Saturdays workout will be tough.
The real workout today was walking to the train and then the office in the snow storm thats starting to hit Chicago.
Forgot to set my alarm last night, so it was a shot-from-guns kind of morning. Running late so I got the main set done, and I was off in 45'--no time for 85%. Felt better than I thought I would today, so that was a plus. Keeping that 30" recovery honest at 60% just turbo boosts the intensity of these, if you ask me.
Good workout, but I can tell I'm physically beginning to teeter in that place where I can either be smart or stoopid. I've been stoopid in the past, and that didn't work so well. Day off for me tomorrow. Great work team!
I have to admit I'm a bit confused - why are so many people modifying the workouts to 2.5' (or different variants)? I assume if the coaches wanted us to do 2.5' then they would have written that into the plans. Why aren't folks just doing the plan as written. I guess from when I joined in July through the initial 8 weeks of FTP based work in the OS, I think folks have been following the workouts pretty much as prescribed. Now that the VO2 stuff starts everyone seems to be doing their own thing.
Just wondering why that is and what has changed ....
Good workout for me today. Got up early to join Dave in the cave. Legs a little tired from yesterday so stuck to the 30/30 plan and tacked on 20' at 88% (gotta love how easy that feels after Vo2 work!).
60' total and IF of .87. Glad to be back in a good rhythm work and work out wise following the holiday and end of year chaos! Good work everyone. impressive numbers as always.
I have to admit I'm a bit confused - why are so many people modifying the workouts to 2.5' (or different variants)? I assume if the coaches wanted us to do 2.5' then they would have written that into the plans. Why aren't folks just doing the plan as written. I guess from when I joined in July through the initial 8 weeks of FTP based work in the OS, I think folks have been following the workouts pretty much as prescribed. Now that the VO2 stuff starts everyone seems to be doing their own thing.
Just wondering why that is and what has changed ....
Mike,
Good questions. Last year when I started doing these, the folks that did them the prior year shared the discussion they had regarding the 30/30s and variations of those workouts. There's a thread link somewhere about this discussion that I'm sure someone will reference.
OK, I tried the modified "Halligan Custom V02 Workout" this morning and really enjoyed it (OK, not "enjoyed" but you know what I mean). My legs didn't have a lot of snap after the track workout last night but they weren't dead either. I liked the variety of the different rep/set durations and for some reason the total time for the full main set seemed to go by faster than the previous 4x(5x30/30) sets. For those of you who didn't see Dave's posting, here's the workout:
2x(5x30/30) (1.5' rest)
3x1/1 (1.5' rest)
1x2/2' (3' rest)
Same total work duration as the prescribed 30/30 workout just with some different flavor. Knocked out a solid 15' rep at 80-85% HR to finish off an hour. Thanks, Dave!
I have to admit I'm a bit confused - why are so many people modifying the workouts to 2.5' (or different variants)? I assume if the coaches wanted us to do 2.5' then they would have written that into the plans. Why aren't folks just doing the plan as written. I guess from when I joined in July through the initial 8 weeks of FTP based work in the OS, I think folks have been following the workouts pretty much as prescribed. Now that the VO2 stuff starts everyone seems to be doing their own thing.
Just wondering why that is and what has changed ....
Mike,
Check this post out. It also links back to last year's discussion.
OK, got a text from Aaron Burstein yesterday encouraging me to try the 2:30's. I said something like: I can't do those cause I suck, and he said I don't give myself enough credit and to give them a try. Well I simmered on that idea in the warm up and gave them a go....
Only able to hold 2 x 2:30/2:30 @ 120%/60%( limited mentally I think, as those are crazy hard) so I shifted into 5 x 1:00/1:00, ( better), then because I was missing my :30's, I did 3 x 30/30 for old times sake. I heart 30/30's. Finished off at 88% which felt like work today. See..I am unpredictable. Tuesday the 85% felt easy?
In my little independant study of 1.....2:30's kick my ass. I probably need more of those
Have a great Thursday!
CC
PS John Stark, if you are reading, WAY to get it done yesterday. I have hurled once this season on a workout. Hope to never do that again.
Just thinking aloud, but doesn't it make sense to start with the longer set and get shorter. In track, our coach would have us decrease the intervals when we started having difficulty making the interval, or not recovering properly. The thought is that you want to get the VO2 stuff in, and if you are not, shorten up an push harder... Dave
Are we still friends Carrie? And FWIW Carrie was one of afew FB friends who told me to go for the 2:30/2:30 this past Tuesday when I was waffling as to what to do. Just repaying the advice / favor.
A carbon copy of Tuesday's ride for me complete with using the same ERG file. Only difference was today I was working on 3 days of sleeping like crap and having woken upo at 4:30am. Again did 2:30/2:30 with the on at 325 and the off at 60%. Did them straight through over 20'. Finished up with 35' @ 88%. Another 0.925 IF day. I'm really in great place mentally with regard to getting these 2:30 / 2:30 done. Sure they hurt like hell but with the start of each one I just tell myself "It's only 2:30".
Pretty tired right now with very heavy eyes (doesn't bode well for my afternoon meetings at work; I hope we can keep them interesting).
Team mojo is flowing strong today. Am thinking some of that mojo did make its way down to TX as I had a good quality session this morning despite yesterday's event where I did run too fast given my Run TP. Hope all are a well and managing accordingly!
I did a 10 X 1'(1) 120+,60% then 2.5' at 60% before going into the 88% remainder. Last 5 intervals held strong at 1.25,1.267,1.25,1.24,1.21
Team mojo is flowing strong today. Am thinking some of that mojo did make its way down to TX as I had a good quality
Shaughn - I was going to send some more mojo down to you (ice cube form) for some TX heat but apparently it's not that warm down there. It's very close to where the celcius and farenheit scales meet (-40) today. Its -36c so that 's what -31f either way cold and I like the winter.
Comments
We hit the 30/30's tonight side by side in the family room. No talking, each with i-pods blaring and just working. I felt really strong during mine. Hit the last 22 minutes at 90% and that was holding back....weird. I never know what my body is going to do but I will enjoy the strong days and appreciate them that is FOR SURE!! Steve had a hard time doing his but made it through. He teaches 3 spin classes a week and gets no rest days. But somehow it works OK for him. He just walked through the kitchen and I asked him :how do you feel??, and he said, " like Crapola". OK, guess that sums it up. But knowing my Man he will be killing it tomorrow running easy 6:15's or under, " cause I felt good so I just picked it up...." JEESH,If I had a dollar for everytime I have heard him say that, Superman I tell you.
CC
Hi, Mike "The prodigal son" Hedman, back from the Run Challenge madness.
I hit the 30/30's hard this morning - first time on the bike since before Christmas. Felt strong, and was able to hold some good 85% afterwards.
I'm BACK!
m
30/30's felt good today and not too worried about Thu.....but Sat does not look good! Not fun at all!!
Chris, no need to request permission.
Good luck.
Dave
Hi all!
I'm also back from Run Challenge Insanity Land doing the Sat bike workout on Monday and our Tuesdaybike workout today.
I found the 30/30s a little too easy and ended up at 123% instead of 120. I bet my bike legs are just very well rested since I missed a Tues and Thurs bike workout during the RC.
I did today's Vo2 run as a brick after the Bike 30/30s and ended up going a bit too fast on them also.
I hope to get the reg Thurs bike in tomorrow and reg Sat bike on Sat so that I'm caught up before hitting the Power Hack again next week.
Congrats and thanks again to Mike H- truly an epic 8 days!
John
I've just had my bike fit to get more aero and so I'm also wiggling around a bit to work my neck muscles and re-adjust my sit bones. Today was the second time out doors and I'm getting much more comfortable. I figure another week or so and my new position will seem like I've had it forever.
I was looking for John's post, and haven't seen it yet, so thought I'd mention my training partner's woes also. While I was doing the 30/30s, Mr. Stark was off to do his 2 x 20 FT test as he as rejoined the OS, but in the January group. He wasn't feeling well yesterday so he bagged the workout. Asked him today if he felt better, he said no but just wanted to get the test out of the way. Anyway, about a minute left in his last 20 minute session I pass him and he's pouring sweat. We left the house at 40 degrees and I was warm but certainly not sweating. He was really working. A minute later I look back and no John so I pull over and look further. He's pulled over to the side, hanging over the handle bars. I quickly swing back to see what's the matter. Ask him if he's OK and he says he's a little light headed and not feeling well. Oh yeah, I threw up back there in the middle of the interval. Cytomax everywhere. I couldn't believe he kept going and asked why he didn't just bag it and try again another day. His response "No way I'm doing that test again".
I checked in a couple of times during the day with him. He feels terrible, but will live to ride another day!
30/30s are so much easier
tom
Settled for 5 X 2' today. They felt hard but knowing I didn't have to run afterward helped gut them out. Now recover tomorrow and hammer it Saturday.
Did 4 x 2.5' this morning for the first time. Wow... Didn't know I had that in me!
IF for the ride was .93. Managed to hold a little over 120% all four sets and recovered at a little over 70%. Enjoying watching changes to my mean max power curve... Boosts to the far left after 30/30's, then a little to the right after 2.5's. Hopefully this all translates to lifting the far right side of the curve later this season.
Did it this morning as 5 min w/u pretty easy with some 30 second FTP bursts then started the intervals and being inspired by those doing them monger did them as 60:30:30:30:60 with the work being a minute then 30 then a minute. It felt pretty hard which I think was mostly because its all the work with a minute less rest. Followed it up with 10 min at .90 and then had enough. Did an easy 4 miles at EP on the TM after. Feel good.
Entire workout (210 watts):
Bill - I did a vdot test, first one not a FTT. I have completed the two FTT test and will wait for the next round of fun in week 14 on the bike.
I did a 31:36 5k or 28.9 vdot. Nothing to write home about but I got it done. I did the test yesterday and I sure felt it on the ride today. It gave me extra appreciation for how hard all of you have been working over the last 10 weeks as I just did the bike workouts.
Gordon
Today's bike workout was definitely harder. I could feel the muscles on the 30/30's (3X(5x30/30) and hit the targets. I had to scale back to 0.83 for the final 29' which made the TSS for the workout the lowest for the OS.
I definetely need the day off tomorrow. I noticed that it was difficult to get my HR elevated so the body is tired.
Gordon
Entire workout (168 watts):
Duration: 1:01:08
Work: 616 kJ
TSS: 73.2 (intensity factor 0.848)
Norm Power: 176
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.552 mi
Min Max Avg
Power: 0 316 168 watts
Cadence: 31 114 81 rpm
Speed: 0 29.3 23.1 mph
Pace 2:03 0:00 2:36 min/mi
Hub Torque: 0 85 47 lb-in
Crank Torque: 0 504 175 lb-in
I lost count during the 2nd set of 4 x 30/30s and thought that the beep to rest for 2 minutes was the beep to begin the final 30/30. At about 45 seconds I thought, "Oh my god this interval is taking forever!" Then I was convinced that my Garmin was on the fritz or that I had selected the wrong workout. I was trying to figure out how to salvage the workout when the 3rd set of 30/30s popped up. Doh! I essentially did 8 30/30s in a row. The upside is that the workout seemed to go really fast!
Time for bed yet? Now? Now?
The real workout today was walking to the train and then the office in the snow storm thats starting to hit Chicago.
Forgot to set my alarm last night, so it was a shot-from-guns kind of morning. Running late so I got the main set done, and I was off in 45'--no time for 85%. Felt better than I thought I would today, so that was a plus. Keeping that 30" recovery honest at 60% just turbo boosts the intensity of these, if you ask me.
Good workout, but I can tell I'm physically beginning to teeter in that place where I can either be smart or stoopid. I've been stoopid in the past, and that didn't work so well. Day off for me tomorrow. Great work team!
Just wondering why that is and what has changed ....
Good workout for me today. Got up early to join Dave in the cave. Legs a little tired from yesterday so stuck to the 30/30 plan and tacked on 20' at 88% (gotta love how easy that feels after Vo2 work!).
60' total and IF of .87. Glad to be back in a good rhythm work and work out wise following the holiday and end of year chaos! Good work everyone. impressive numbers as always.
Mike,
Good questions. Last year when I started doing these, the folks that did them the prior year shared the discussion they had regarding the 30/30s and variations of those workouts. There's a thread link somewhere about this discussion that I'm sure someone will reference.
Dave
OK, I tried the modified "Halligan Custom V02 Workout" this morning and really enjoyed it (OK, not "enjoyed" but you know what I mean). My legs didn't have a lot of snap after the track workout last night but they weren't dead either. I liked the variety of the different rep/set durations and for some reason the total time for the full main set seemed to go by faster than the previous 4x(5x30/30) sets. For those of you who didn't see Dave's posting, here's the workout:
2x(5x30/30) (1.5' rest)
3x1/1 (1.5' rest)
1x2/2' (3' rest)
Same total work duration as the prescribed 30/30 workout just with some different flavor. Knocked out a solid 15' rep at 80-85% HR to finish off an hour. Thanks, Dave!
Next week I think I may try try the 5x2:30/2:30.
-Chris
Mike,
Check this post out. It also links back to last year's discussion.
http://endurancenation.us.dnnmax.co...fault.aspx
Hi Peeps,
OK, got a text from Aaron Burstein yesterday encouraging me to try the 2:30's. I said something like: I can't do those cause I suck, and he said I don't give myself enough credit and to give them a try. Well I simmered on that idea in the warm up and gave them a go....
Only able to hold 2 x 2:30/2:30 @ 120%/60%( limited mentally I think, as those are crazy hard) so I shifted into 5 x 1:00/1:00, ( better), then because I was missing my :30's, I did 3 x 30/30 for old times sake. I heart 30/30's. Finished off at 88% which felt like work today. See..I am unpredictable. Tuesday the 85% felt easy?
In my little independant study of 1.....2:30's kick my ass. I probably need more of those
Have a great Thursday!
CC
PS John Stark, if you are reading, WAY to get it done yesterday. I have hurled once this season on a workout. Hope to never do that again.
A carbon copy of Tuesday's ride for me complete with using the same ERG file. Only difference was today I was working on 3 days of sleeping like crap and having woken upo at 4:30am. Again did 2:30/2:30 with the on at 325 and the off at 60%. Did them straight through over 20'. Finished up with 35' @ 88%. Another 0.925 IF day. I'm really in great place mentally with regard to getting these 2:30 / 2:30 done. Sure they hurt like hell but with the start of each one I just tell myself "It's only 2:30".
Pretty tired right now with very heavy eyes (doesn't bode well for my afternoon meetings at work; I hope we can keep them interesting).
Team mojo is flowing strong today. Am thinking some of that mojo did make its way down to TX as I had a good quality session this morning despite yesterday's event where I did run too fast given my Run TP. Hope all are a well and managing accordingly!
I did a 10 X 1'(1) 120+,60% then 2.5' at 60% before going into the 88% remainder. Last 5 intervals held strong at 1.25,1.267,1.25,1.24,1.21
Duration: 22:40
Work: 334 kJ
TSS: 29.3 (intensity factor 0.882)
Norm Power: 247
VI: 1
Pw:HR: -3.49%
Pa:HR: -2.82%
Distance: 8.718 mi
Min Max Avg
Power: 97 303 246 watts
Heart Rate: 131 155 149 bpm
Cadence: 75 99 92 rpm
Speed: 0 25.7 23.1 mph
Pace 2:20 0:00 2:36 min/mi
Hub Torque: 27 87 70 lb-in
Crank Torque: 83 295 226 lb-in
Duration: 55:24 (56:08)
Work: 793 kJ
TSS: 78.9 (intensity factor 0.926)
Norm Power: 259
VI: 1.08
Pw:HR: 4.21%
Pa:HR: 2.36%
Distance: 20.626 mi
Min Max Avg
Power: 0 474 239 watts
Heart Rate: 81 160 144 bpm
Cadence: 35 108 88 rpm
Speed: 0 32.1 22.4 mph
Pace 1:52 0:00 2:41 min/mi
Hub Torque: 0 114 69 lb-in
Crank Torque: 0 448 226 lb-in
Shaughn - I was going to send some more mojo down to you (ice cube form) for some TX heat but apparently it's not that warm down there. It's very close to where the celcius and farenheit scales meet (-40) today. Its -36c so that 's what -31f either way cold and I like the winter.
Way to pound out another workout.
Gordon
Way to knock it out, Shaughn! Your bike numbers have been rock solid for weeks now. The mojo grows....