Good morning crew and happy Tuesday to you. Well the pain cave and my training buddies were at it again. This morning was my first workout with my new FTP. 15 minutes of VO2 max.....My new FTP is 242 so my target at 120% is: 290. Holy cow did I have to did deep. We did 2 minutes on and 2 minutes off and the final few had to drop to 1 min.
We then took the remainder and broke them into 10 minute intervals with a 1 min rest in between: 10 min (.83), 10 min (.84) and 10 min (.87) ?
Entire workout
Duration: 1:19:11
Work: 906 kJ
TSS: 107.1 (intensity factor 0.906)
Norm Power: 219
VI: 1.15
Pw:HR: 4.82%
Pa:HR: 6.31%
Distance: 22.023 mi
Min Max Avg
Power: 0 521 191 watts
Heart Rate: 91 175 153 bpm
Cadence: 30 107 79 rpm
Speed: 0 24.1 16.6 mph
Pace 2:29 0:00 3:37 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 738 784 767 ft
Crank Torque: 0 472 201 lb-in
Temperature: 73.4 77 75.6 Fahrenheit
Will do the run after the children are at school and I see my wife off to work. Have a great day.
Okay run done 90 minutes after the bike and even though my quads felt fried they fired well and the run was pretty smooth. 50 min. 1 mile wu at EP and the remainder all at MP. 6.4 miles in 50 min. For some reason my new love is 2% incline. I'll take it
Tomorrow's wko is 60 min with 3x1 mile repeats at 5K pace with 5 minutes of rest in between. Hoping for a sweet vDOT jump next week.
Holiday food in the office certainly has it's risks. I had some really good salty Tex-Mex stuff and obviously retained a lot of water that my body decided to release throughout the night - in bathroom visits... TMI - I know, but maybe someone can learn vicariously through me! I slept through my alarm, and felt lucky I could still get in my bike wko.
Bike wko: 6 X 2.5'(2.5')@Z5 and then 3 X 4'(1')@Z3 with warm-up came out to 60' and it was a good wko.
Since the run wko was supposed to be 30' if bricking or 40' otherwise, looks like I'm running after work. maybe I'll walk 40' during lunch...
Ok today was 12 on so I did it in 2 on 2 off intervals:
121%,127%,116%,119%,122%,122%
Average watts 171, 17.46 miles, TSS 93.5, NP 203, VI 1.18, Pwr Hr 2.33%, EF 1.74
Not sure what all the numbers mean but I thought I would post them to get an opinion.
Then at lunch I did the 40 minutes run, 5.1 miles
Pat-
First of very nice work my friend. Its easy to read about the PW HR and PA HR on training peaks or if you have the book training with power. I have read this section a few times and it has to do with the aerobic/anarobeic I believe. Dr. Jeff Brandenburg also explained it to me once. I do vagly remember a 5% difference in there somewhere being good but please don't hold me to that. I will do some research though and start a new discussion under here for us. Your VI (variable index) is expected to be high cause we are ON and OFF and here and there but the goal during our season is as close to 1 as we can keep it. The higher the VI the higher your TSS and basically the more muscular glucose you are using. TSS is your stress score and for an hour you can score 100. No clue though what EF is unless we are talking about the ejection fraction from your heart .
Todays WKO brought me the beautiful 15 min of ON time. Again with this new FTP I am only able to hold 2 min but it was a little easier today. Our new thing here in the pain cave is no matter what our last 5 min is a all out FTP.
@Carl: Hmn - last 5' at all out? I'll have to think that one through - I'm so happy I'm knocking these out as is! @Lynne: okay, makes sense now.
Today was 6 X 2.5'(2.5')@ Z5. I compared it to this last Tuesday's numbers and it was a slight bit less quality (expected). However, when compared to last Thursday when I had 5 X 2.5'(2.5') @ Z5, I not only spent 2.5' more at Z5, my numbesr this week at Z4 were more. So - getting stronger during this VO2Max block!
Say - since tomorrow is supposed to be an off day, and Sunday is Christmas, I'm thinking of doing Saturday's bike/run wko tomorrow. Depending on how I feel - maybe not doing the run. Then Saturday - do the scheduled Sunday run. Anyone else doing this?
Well - couldn't pull it off. Instead of a day off, I tried to do Saturdays full wko to get Sunday off. So, I tried to do 2 X 20'(4')@ Z4 and then 4 X 2'(2') @ Z5 and a 30' run.
I was halfway into the second 20' and I thought - "I'm not sure I can make it through this!". But, I bulled through and made it. Then, I shut down and didn't do the Z5 or the run. Still got in just over an hour of quality work. Two hard bike wkos back to back in the OS is a first for me.
Will try and get the run in after work. Now to just avoid any additional calories here at work!
We then broke the intervals into ten min sessions...worked on high rpm, ftp, and VO...we truly had fun today thrashing ourselves. We then took the last 10 min interval and broke it into a 5 min at or above FTP and the last 5 was to just hand on.
10min@.89, 10min@.86, 10min@.92, 10min@.82, 10min.79, 5min@1.038, and 5min@.85
Then my plan was to run outside and enjoy all the blown up objects in peeps yards for 60 min but it was just too cold and I know if I waited more then 5 minutes my run would not happen. Therefore, I threw on the new Air Jordans that I trampled peeps for yesterday at the mall and ran for 30 minutes at my EP..................................................DONE
Got my Xmas eve workout on after a nice short 10 hour workday(no sarcasm there, normal is 12.) Timmy apparently rode my bike or I'm actually finally healthy from the plague earlier this month. 1:26 at IF of 0.935 overall. 2X15 at 1.054, then 6" on time with the outliers being 1.17 and 1.41 and most being around 1.25-1.3 and then 13" at 0.89. Followed it up with a brick with 30" at bit faster than Z3. Sunshine and then rainbows, super windy. Emptiest I've ever seen the beach parking lot particularly for a sunny Saturday afternoon.
Happy Holidays everyone!!
(crawling back into the woodwork until I'm off service. getting the work done mostly except for a week off with the plague but not spending much time on EN) Lynne
Comments
Good morning crew and happy Tuesday to you. Well the pain cave and my training buddies were at it again. This morning was my first workout with my new FTP. 15 minutes of VO2 max.....My new FTP is 242 so my target at 120% is: 290. Holy cow did I have to did deep. We did 2 minutes on and 2 minutes off and the final few had to drop to 1 min.
?
15 minutes on: 309 (1.28), 298 (1.23), 300 (1.24), 301 (1.24), 298 (1.23), 299 (1.24), 300 (1.24), 299 (1.24), and 304 (1.26).
We then took the remainder and broke them into 10 minute intervals with a 1 min rest in between: 10 min (.83), 10 min (.84) and 10 min (.87)
Entire workout
Duration: 1:19:11
Work: 906 kJ
TSS: 107.1 (intensity factor 0.906)
Norm Power: 219
VI: 1.15
Pw:HR: 4.82%
Pa:HR: 6.31%
Distance: 22.023 mi
Min Max Avg
Power: 0 521 191 watts
Heart Rate: 91 175 153 bpm
Cadence: 30 107 79 rpm
Speed: 0 24.1 16.6 mph
Pace 2:29 0:00 3:37 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 738 784 767 ft
Crank Torque: 0 472 201 lb-in
Temperature: 73.4 77 75.6 Fahrenheit
Will do the run after the children are at school and I see my wife off to work. Have a great day.
Okay run done 90 minutes after the bike and even though my quads felt fried they fired well and the run was pretty smooth. 50 min. 1 mile wu at EP and the remainder all at MP. 6.4 miles in 50 min. For some reason my new love is 2% incline. I'll take it
Tomorrow's wko is 60 min with 3x1 mile repeats at 5K pace with 5 minutes of rest in between. Hoping for a sweet vDOT jump next week.
Holiday food in the office certainly has it's risks. I had some really good salty Tex-Mex stuff and obviously retained a lot of water that my body decided to release throughout the night - in bathroom visits... TMI - I know, but maybe someone can learn vicariously through me! I slept through my alarm, and felt lucky I could still get in my bike wko.
Bike wko: 6 X 2.5'(2.5')@Z5 and then 3 X 4'(1')@Z3 with warm-up came out to 60' and it was a good wko.
Since the run wko was supposed to be 30' if bricking or 40' otherwise, looks like I'm running after work. maybe I'll walk 40' during lunch...
Pat-
First of very nice work my friend. Its easy to read about the PW HR and PA HR on training peaks or if you have the book training with power. I have read this section a few times and it has to do with the aerobic/anarobeic I believe. Dr. Jeff Brandenburg also explained it to me once. I do vagly remember a 5% difference in there somewhere being good but please don't hold me to that. I will do some research though and start a new discussion under here for us. Your VI (variable index) is expected to be high cause we are ON and OFF and here and there but the goal during our season is as close to 1 as we can keep it. The higher the VI the higher your TSS and basically the more muscular glucose you are using. TSS is your stress score and for an hour you can score 100. No clue though what EF is unless we are talking about the ejection fraction from your heart
.
Again, very nice getting it done.
Also, I know the 120/120, but what is the 50?
Well welcome to Thursday OCT OS
Todays WKO brought me the beautiful 15 min of ON time. Again with this new FTP I am only able to hold 2 min but it was a little easier today. Our new thing here in the pain cave is no matter what our last 5 min is a all out FTP.
ON time.....my FTP is 242 therefore 120% is 290
Work: 949 kJ
TSS: 118.1 (intensity factor 0.953)
Norm Power: 231
VI: 1.14
Pw:HR: 7.48%
Pa:HR: 8.82%
Distance: 22.354 mi
Min Max Avg
Power: 0 674
Heart Rate: 83 173 149 bpm
Cadence: 30 177 81 rpm
Speed: 0 27.7 17.0 mph
Pace 2:10 0:00 3:31 min/mi
Hub Torque: 0 16 7 lb-in
Altitude: 770 1081 783 ft
Crank Torque: 0 537 210 lb-in
Temperature: 68 77 74.3 Fahrenheit
Entire breakdown and more here:
http://dmfd416.blogspot.com/
@Lynne: okay, makes sense now.
Today was 6 X 2.5'(2.5')@ Z5. I compared it to this last Tuesday's numbers and it was a slight bit less quality (expected). However, when compared to last Thursday when I had 5 X 2.5'(2.5') @ Z5, I not only spent 2.5' more at Z5, my numbesr this week at Z4 were more. So - getting stronger during this VO2Max block!
Say - since tomorrow is supposed to be an off day, and Sunday is Christmas, I'm thinking of doing Saturday's bike/run wko tomorrow. Depending on how I feel - maybe not doing the run. Then Saturday - do the scheduled Sunday run. Anyone else doing this?
Well - couldn't pull it off. Instead of a day off, I tried to do Saturdays full wko to get Sunday off. So, I tried to do 2 X 20'(4')@ Z4 and then 4 X 2'(2') @ Z5 and a 30' run.
I was halfway into the second 20' and I thought - "I'm not sure I can make it through this!". But, I bulled through and made it. Then, I shut down and didn't do the Z5 or the run. Still got in just over an hour of quality work. Two hard bike wkos back to back in the OS is a first for me.
Will try and get the run in after work. Now to just avoid any additional calories here at work!
Well today was a game of mental masturbation if you will and I think I won....well until later when the pain and stiff sets in.
Bike WKO
Goal was 120 minutes....Made it 1:58:45.....33.73 miles, 163.3 TSS, and overall Intensity of .92
15 min of ON time: Goal is 290
Work: 1390 kJ
TSS: 163.3 (intensity factor 0.916)
Norm Power: 222
VI: 1.14
Pw:HR: 5.67%
Pa:HR: 5.88%
Distance: 33.734 mi
Min Max Avg
Power: 0 480 195 watts
Heart Rate: 78 168 135 bpm
Cadence: 30 121 81 rpm
Speed: 0 42.8 16.9 mph
Pace 1:24 0:00 3:32 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 627 643 631 ft
Crank Torque: 0 551 202 lb-in
Temperature: 69.8 77 72.5 Fahrenheit
http://dmfd416.blogspot.com/
Then my plan was to run outside and enjoy all the blown up objects in peeps yards for 60 min but it was just too cold and I know if I waited more then 5 minutes my run would not happen. Therefore, I threw on the new Air Jordans that I trampled peeps for yesterday at the mall and ran for 30 minutes at my EP..................................................DONE
Great bike today, 14 on 2on 2 off. Nice run in the snow and then a circuit training session with some of my local peeps. 120/120
Merry Christmas everyone
Happy Holidays everyone!!
(crawling back into the woodwork until I'm off service. getting the work done mostly except for a week off with the plague but not spending much time on EN)
Lynne