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
Did the same variation as Tues. I definitely felt more fatigue today, but was only 3 watts off the pnorm for the hour from Tues and I know exactly where it came from. Those damned 85% workout topper offers. Tues I did 20' straight, today I 'rested' for 1' toward the end.
did the VO2's today at 1'/1' with 1.5' between sets. pushed 15' at .88 IF after and felt pretty good. intervals were definitely harder today. wanted the last set to be 2'/2', but i was seriously worried about not being able to get in a decent 80-85%. looking forward to saturday.
After being sick for the better part of the last 5 weeks (2 rounds of antibiotics and 2 rounds of narcotic based cough syrup), I finally finished a whole week's worth of workouts. I must say that I am really starting to struggle mentally with the drop in my fitness; I don't feel 100%. The 30/30's have been OK, but the 85% has been a killer lately. The running workouts haven't been too bad, but that little voice in my head has me nervous. Hopefully this will subside and I'll get through the weekend's work and start to feel better (mentally).
The fitness that you lost will come back quickly. Just watch that you don't push to hard and get sick again. Remeber you skipped 5 weeks of workout so backing off a little won't hurt.
Aaron: Don't worry too much about hitting those watts. While it's frustrating because you want to resume your fitness level where you left off, fighting an illness takes alot of energy/calories/mojo. Those 85% intervals are mentally hard on a good day for me. Hang in there and trust the plan---you'll be back soon!
So on Tues I did 4 x 2/2...I was able to hit 119-121% on the "on" intervals and 59-63% on the "rest" intervals. The 27' at 85% was just okay. On Thurs I did 4 x (4 30/30) and was able to hit 130-135% on the "on" intervals and 68-72% on the "off" intervals. The 85% felt alot better. I think those 2' rest intervals between sets for the Thurs ride really make a difference. I also noticed that for the 2/2--my cadence was lower than for the 30/30. I shall continue with this pattern for now as it doesn't seem to be burying me alive quite yet.
Got my Thursday bike done. Changed it up a bit as follows:
5 x :30/:30 (2') 5 x 1:00/1:00 (4') 5 x :30/:30 (2') 2 x 15:00 @85% (2')
Skied this afternoon with Noodle. He's still recovering from his 80 mile Run Challenge fiasco, so for one I had to drag HIS @#$ around. We went ~10K together and then I did one more 5K loop w/o him. Weather here is great...fresh snow and ~10 degrees.
Did the Tursday ride last night after the kids were in bed. I find it really hard to workout at 9:30pm. Managed 40 min total with 4x1'(1')@FT, 4x2.5'(2')@110%. Nothing left after that. Not sure when I'll have a chance to get on the bike today since my wife is away for the weekend.
Work is work peeps, and you guys are workin' it! How was your Saturday? I got int he 2x20 right at FTP and then 15'at .84...ran 9 yesterday so no extra work for me today. Finding the FTP sets to be a little easier...you?
Saturday's workout: Well...it's done. It will go in the books as a successful ride but it didn't have shades of "I'm KILLING it!" like some other rides. I struggled to hang on and found myself really needing to bury my nose in the PM because if I looked away for a second my watts dropped precipitously. I bundled up for the brick run and made it all of ten minutes before bagging it. My back is really sore from the push ups and felt a little crampy after the ride so I couldn't take a deep breath. Plus, it's really cold and windy here and I just wasn't feeling it. I did an ice bath - my legs are really happy now but my poor little toes may never forgive me.
I modified the workout a bit. I settled into the first 20' pretty good and started playing with the idea of a sneak attack FTP test since I bombed the test back in Dec.. So...
I did. Ended up with 305 for 42'. Up 5 watts since Nov, but also down 5 lbs.
What was nice was the progression of each 5' during each set. I was able to progressively build increasing the watts and never having a dark period. The last 5' minutes I was able to hold 324, which make me wonder if I went too easy. Then again, I didn't start the first set thinking I'd do a test.
In the end, it's just a number. What's nice is overall, I feel good and not beat down. I backed off the 110% stuff a bit since I wanted to be able to have a good run tomorrow. The test took a lot out of me. After some recovery, I did some z5 @ 1', 1.5, 2', and 1.5.
@chris m - do that workout hungover it pretty tough
@Dave - good to see your test showing the work that you have done. I'm impressed that you did some z5 work after the test.
My Saturday workout started rough. I felt flat and like I was already working in the first FTP set. I had to do 2X10 FTP, 1X6 @110%, and 2X15 @.85. I had to keep focused and got the workout done but the last 15' was a mental challenge.
One other point answering the phone even while doing 85% stuff is not really recommended. Talking with the father in law really got my HR up during the first 15' interval. I just glad it was not the 1X6. No I typically don't answer the phone but my wife's grandma has not been feeling well so I needed to take the call. It turns out all was good except my HR for that interval.
Sat workout back on track today. Rode with the TdF 2003 Luz Ardiden video. Managed to hit my 3 x3' Vo2 intervals while they were on the final climb. Great motivator. Almost hit my marks- 93%, 120% and 84% for the segments.
Dave, congrats on the FTP bump. Awesome number. You set the standard for all of us (or at least me!) to work toward. Love the idea of a "sneak attack" FTT.
Posted By John Dannenfeldt on 09 Jan 2010 05:13 PM
Sat workout back on track today. Rode with the TdF 2003 Luz Ardiden video. Managed to hit my 3 x3' Vo2 intervals while they were on the final climb. Great motivator. Almost hit my marks- 93%, 120% and 84% for the segments.
Good mojo today!
Good work everyone.
John
Dr. D,
That's a hell of a workout after your monster holiday challenge.
Got mine done this morning. Good trainer ride. Hit the 2 x 20' at 99% & 100%, 3 x 3' at 111%, 111%, 112%, then 10' at 87% before pulling the plug. Had to get going and wanted to do a short brick run. Total TSS 129, IF .93.
10 degrees forecast in the morning... Deciding whether I'll do the run outdoors or on the treadmill.
Just finished up the 4 X 30/30's, Powermeter is def paying off; I wasnt putting in as much effort as I thought before. Good stuff. Following the FTP test yesterday with this today may have been a bad idea, but there is plenty of ice in my house.
I had a really weird workout this morning. Got up a bit late, feeling tired. Took a few extra minutes, at a small pancake from the batch that my wife made for the kids, and drank an FRS. Got dressed, and headed downstairs to do the work.
4' into the warmup, I felt lightheaded, and not just a little bit. I decided I'd keep trying to warm up, to see if it got better. It didn't. I got to about 12-13 minutes, walked off the bike, and headed back upstairs, looking for something to eat. I didn't feel that hungry, but there was something in my brain saying 'eat'.
Ate a banana and two Hersheys Miniatures (Krackle), and sat down for another 15-20 minutes. Finally, the lightheadedness seemed to subside, and I decided to give it a go.
First 20' at FTP actually felt pretty easy, easier than I was expecting. 4' rest, and the second one was tougher. A lot more work than I was expecting it to feel like. Funny how different two sets can be.
3 x 3' (3') Z5 was tough, but manageable. In my head, I really like the 3' intervals, because they never feel that long to me, even when I'm suffering. These were quite a bit of work, but never that "oh my god, how am I going to finish this?" kinda work.
2 x 15' (2') Z3 was just mental, not physical. Had to play games to take my mind off the clock, then it went by no problem.
Didn't have the time to run today (after the debacle of starting and stopping and all). Still kinda puzzled by the whole lightheaded, slightly dizzy, maybe I'm going to faint thing. I usually only feel that way at the end of a long, hard, hot ride, not on the trainer in my 43 degree basement...
<p>Buy a scale for sure. The only clydesdales should be in bud commercials...not that we will buy the beer anyway but they do make good commercials</p>
good point Chris, can't buy that crap beer. Glad to see reports of the Halligan's demise have been greatly exaggerated! Way to go Dave!
Flipped my Sat/Sun around this weekend and got a good quality run in today on sandy trails outside....looking forward to blasting the bike workout tomorrow. Alot of mojo laying around in the Nov OS group.
Comments
Nice looking numbers.
Did the same variation as Tues. I definitely felt more fatigue today, but was only 3 watts off the pnorm for the hour from Tues and I know exactly where it came from. Those damned 85% workout topper offers. Tues I did 20' straight, today I 'rested' for 1' toward the end.
Good, solid, consistency.
Dave
Did my Tuesday workout again... 4 x 2.5 120% / Recovery as needed and 10 X 30/30 120/60
Just saw Saturday's workout YIKES
Back on OS schedule yesterday. Feel recovered from the Run challenge.
Did our Thursday bike at 122% for the 30/30s and 86% for the remainder without trouble. I know that will end next Tuesday when the PowerHack begins.
John
Aaron,
The fitness that you lost will come back quickly. Just watch that you don't push to hard and get sick again. Remeber you skipped 5 weeks of workout so backing off a little won't hurt.
Gordon
Aaron: Don't worry too much about hitting those watts. While it's frustrating because you want to resume your fitness level where you left off, fighting an illness takes alot of energy/calories/mojo. Those 85% intervals are mentally hard on a good day for me. Hang in there and trust the plan---you'll be back soon!
So on Tues I did 4 x 2/2...I was able to hit 119-121% on the "on" intervals and 59-63% on the "rest" intervals. The 27' at 85% was just okay. On Thurs I did 4 x (4 30/30) and was able to hit 130-135% on the "on" intervals and 68-72% on the "off" intervals. The 85% felt alot better. I think those 2' rest intervals between sets for the Thurs ride really make a difference. I also noticed that for the 2/2--my cadence was lower than for the 30/30. I shall continue with this pattern for now as it doesn't seem to be burying me alive quite yet.
Awesome job on gittin' 'er done, team!
5 x :30/:30 (2')
5 x 1:00/1:00 (4')
5 x :30/:30 (2')
2 x 15:00 @85% (2')
Skied this afternoon with Noodle. He's still recovering from his 80 mile Run Challenge fiasco, so for one I had to drag HIS @#$ around. We went ~10K together and then I did one more 5K loop w/o him. Weather here is great...fresh snow and ~10 degrees.
Did the Tursday ride last night after the kids were in bed. I find it really hard to workout at 9:30pm. Managed 40 min total with 4x1'(1')@FT, 4x2.5'(2')@110%. Nothing left after that. Not sure when I'll have a chance to get on the bike today since my wife is away for the weekend.
P
I sat on 97-98% ft for 2x15 without any prob. The 3x3@120 ended up about 110%.
2x15 @ 85% were spot on.
Still hungover.
I modified the workout a bit. I settled into the first 20' pretty good and started playing with the idea of a sneak attack FTP test since I bombed the test back in Dec.. So...
I did. Ended up with 305 for 42'. Up 5 watts since Nov, but also down 5 lbs.
What was nice was the progression of each 5' during each set. I was able to progressively build increasing the watts and never having a dark period. The last 5' minutes I was able to hold 324, which make me wonder if I went too easy. Then again, I didn't start the first set thinking I'd do a test.
In the end, it's just a number. What's nice is overall, I feel good and not beat down. I backed off the 110% stuff a bit since I wanted to be able to have a good run tomorrow. The test took a lot out of me. After some recovery, I did some z5 @ 1', 1.5, 2', and 1.5.
That's all I had.
Dave
@chris m - do that workout hungover it pretty tough
@Dave - good to see your test showing the work that you have done. I'm impressed that you did some z5 work after the test.
My Saturday workout started rough. I felt flat and like I was already working in the first FTP set. I had to do 2X10 FTP, 1X6 @110%, and 2X15 @.85. I had to keep focused and got the workout done but the last 15' was a mental challenge.
One other point answering the phone even while doing 85% stuff is not really recommended. Talking with the father in law really got my HR up during the first 15' interval. I just glad it was not the 1X6. No I typically don't answer the phone but my wife's grandma has not been feeling well so I needed to take the call. It turns out all was good except my HR for that interval.
Gordon
Nice work folks. Good to see the Halligan is regaining mojo!
Sat workout back on track today. Rode with the TdF 2003 Luz Ardiden video. Managed to hit my 3 x3' Vo2 intervals while they were on the final climb. Great motivator. Almost hit my marks- 93%, 120% and 84% for the segments.
Good mojo today!
Good work everyone.
John
Great work, everyone!
Dave, congrats on the FTP bump. Awesome number. You set the standard for all of us (or at least me!) to work toward. Love the idea of a "sneak attack" FTT.
And the mojo grows...
Legs ache after my 44 min NP was 305 watts and my FTP on the trainer is 290 at last test.
I met and rode with Tom Brasher today...a fellow EN member that lives close. We will start hooking up for Sat rides.
Vince
@ Chris M - I haven't weighed in for a few weeks, but waisline is telling me it's ~200lbs. Gotta buy a scale since I put the Y membership on hold.
@ Gordon - The z5 stuff was pretty short, not what the wko called for, but I gave it a shot.
@ Chris G - Thanks. Ebbs and flows.
@ Chris W - Thanks for the kind words, but I'm just a bigger guy so bigger watts are the nature of the clydedale beast.
Dave
Dr. D,
That's a hell of a workout after your monster holiday challenge.
Dave
Way to get it done, team!
Got mine done this morning. Good trainer ride. Hit the 2 x 20' at 99% & 100%, 3 x 3' at 111%, 111%, 112%, then 10' at 87% before pulling the plug. Had to get going and wanted to do a short brick run. Total TSS 129, IF .93.
10 degrees forecast in the morning... Deciding whether I'll do the run outdoors or on the treadmill.
Didn't get the 3 x 3/3 done, I was just spent.
2 X 20 @ 95%
2 x 15 @ 85 & 86
Entire workout (216 watts):
Just finished up the 4 X 30/30's, Powermeter is def paying off; I wasnt putting in as much effort as I thought before. Good stuff. Following the FTP test yesterday with this today may have been a bad idea, but there is plenty of ice in my house.
GV
Buy a scale for sure. The only clydesdales should be in bud commercials...not that we will buy the beer anyway but they do make good commercials
I had a really weird workout this morning. Got up a bit late, feeling tired. Took a few extra minutes, at a small pancake from the batch that my wife made for the kids, and drank an FRS. Got dressed, and headed downstairs to do the work.
4' into the warmup, I felt lightheaded, and not just a little bit. I decided I'd keep trying to warm up, to see if it got better. It didn't. I got to about 12-13 minutes, walked off the bike, and headed back upstairs, looking for something to eat. I didn't feel that hungry, but there was something in my brain saying 'eat'.
Ate a banana and two Hersheys Miniatures (Krackle), and sat down for another 15-20 minutes. Finally, the lightheadedness seemed to subside, and I decided to give it a go.
First 20' at FTP actually felt pretty easy, easier than I was expecting. 4' rest, and the second one was tougher. A lot more work than I was expecting it to feel like. Funny how different two sets can be.
3 x 3' (3') Z5 was tough, but manageable. In my head, I really like the 3' intervals, because they never feel that long to me, even when I'm suffering. These were quite a bit of work, but never that "oh my god, how am I going to finish this?" kinda work.
2 x 15' (2') Z3 was just mental, not physical. Had to play games to take my mind off the clock, then it went by no problem.
Didn't have the time to run today (after the debacle of starting and stopping and all). Still kinda puzzled by the whole lightheaded, slightly dizzy, maybe I'm going to faint thing. I usually only feel that way at the end of a long, hard, hot ride, not on the trainer in my 43 degree basement...
Mike
good point Chris, can't buy that crap beer.
Glad to see reports of the Halligan's demise have been greatly exaggerated! Way to go Dave!
Flipped my Sat/Sun around this weekend and got a good quality run in today on sandy trails outside....looking forward to blasting the bike workout tomorrow. Alot of mojo laying around in the Nov OS group.