SBR Utopia Season II - OPEN (Page 147)

I've got that on my list of things to watch at some point, it sounds good.

Today's trainer workout was 2 x 25' @ 245w (90%) and then 10 x 30" hard/30" easy.  Started those at 340w and built up to over 400w for the last one.  They finished me off pretty well.

Another dumping of snow today is preventing me from running.

I guess we're far enough south of you that today is just going to be rain (instead of snow for a change!).

Went for my Sunday longish run today.  11.75 miles - with my pants on inside out.  I need more coffee before starting these things…  At least the kids were amused when I got back.

Couldn't quite channel Arend's killer pace, but my form felt really great throughout.  I think this is from doing more hill workouts the last month or so (my 3 month HM plan has hills the first month and track the last 2, more or less, but I've also been adding hills at the end of my long runs - like today).  It's finally showing up in my day to day running.

The ability to hold what feels like really good running form longer into my long runs is new for me this season, and I'm hoping it translates to better pacing in the HIMs this year.

Anyone else use hills to build form or "long range power" (if that makes any sense - it's kind of what it feels like to me)?

Matt

Nice going!

Was actually considering a run this morning, but had similar trouble. had a few days of misting/drizzling rain this past week with temps just over freezing. Dropped under Friday and yesterday, so everything froze over in a slim ice sheet. Wasn't sure about going for that run this morning, but it snowed a few more inches anyway. Decided not to as there is no chance I can see the ice patches.

Yes, do so. Lots of ways to do it, not just hill repeats as someone always insists on. Just having hills on the run will help.

Thanks Fred! Trying to help James get a little more understanding on it. Have seen some things from Starykowicz and Conrad Stotlz. They're another 100 watts or so on top of what I can do!

Fresh snow on top of ice is about the worst possible conditions.  It's just asking to go down.  Good idea to skip that.

His coach is into engineering ...

I'm considering just digging myself a snow fort and hibernating for the winter.  I wonder how much fitness I would lose?  Maybe the lost weight would balance out in the W/kg equation.

For Matt - blowing snow

I only got 2.8k for my 1:32 of work.

Put the wraps on a huge week for me.  544 TSS on the bike and 13,000+ yards in the pool.   Lots of time in the saddle.  Surprisingly, I do not seem to be losing much of my run speed.  I am sure my run endurance has suffered these last 8 weeks but still able to hit paces for tempo runs and repeats that I could prior to that.

I was blasting through my FTP numbers this week so hoping to see a nice jump when I test in a week.  Looking forward to taking it a little easier this week and letting the twigs recover.

I had an interesting ride yesterday.

20' WU with 5' @100%.  Main Set was 10x30" All Out at 3:30SI.  Rests were spinning EZ at 45% or so.

My 30" intervals were at 200+%FTP.  The IF was 0.98 and TSS 98?  I was surprised as it did not seem as difficult as a 1-hour TT would feel? Can that be correct?

Where did the IF and TSS of 0.98 and 98 come from (ie. what software)?  When I look at the data on your training log it says IF 0.92 and TSS of 86.  The numbers are dependent on having your FTP entered properly in whatever is doing the calculation for you.

Edit to add that 30" @ 200% sounds brutal!

Both TrainingPeaks and TrainerRoad spit that same data out.  I have my FTP correct in both.

I was not real comfortable doing that on the trainer...but then I remembered Ben's numbers and figured it could probably handle it.

Was really surprised to see that although my legs sure hurt today!!

Sounds like someone's famous last words...

Marc, is there an easy way to build that?  The only way I know of is to use the workout builder wizard in GC and for something like 10x30" it's a PITA.  I don't know how to easily create the same thing 10x without just creating a new line for each one.