SBR Utopia - OPEN (Page 40)

Going off memory from 8+ months ago, but Sufferfests Angels, Fight Club, Revolver. 1x10', 3 x 8', 5 x 6-7' all at 90-95%. ~70% between each.  15 x 1' @ > FTP. Might have been 105-110% on those. I forget the recovery effort. Is this *that* different? Or more recently, the first two vids at 95-97% each (drop all the 1').

Or 2 x 20' plus 2 x 30' all @>=85%. Done the day after 2 x 20' @97-98% plus 3:20 @117ish?

This could actually work reasonably well for that with all the cycling through intensity on the longer efforts (which aren't really *that* hard), and then the highest at the end to get a feel for where one is really at this late in the ride.

Does it matter how you get to 10k? As in frequency of swims or intensity level?

bzgl40 - 2013-01-11 7:16 PM

KansasMom - 2013-01-11 8:02 PM

riorio - 2013-01-11 3:59 PM I'm having to mix things up here this weekend. There's a major cold front heading for AZ and the morning temps will be in the 20's, so I will most likely forego my Saturday group ride. I even used the trainer today...had to dust off the cobwebs I think I will run and swim on Sat am, then maybe a short ride later if there's time. On Sunday my whole family (hubby and 2 boys) are running a 5k, thankfully it's at noon so it should be above freezing!

After a high of 56 today, our expected high tomorrow is 35. I have a nine mile run I want to do. It is going to be cold and windy. I am thinking of having my husband drive me up to the next town to the north, and I can run my nine miles back home with the cold wind at my back.

Ha, suppose to be cold here on Sunday for my 10 mile run and I am thinking of going to warm Phoenix to get my run in.  Well, maybe just Fountain Hills. 

Well, at least I am not alone with the cold weather. It read 27 degrees here this am. I have never been on the bike under 30 degrees (since I was kid riding to school in Scotland) so opted for the run and swim. Hope you guys got your runs in!

Who knows, maybe I will try that ride (likely not, but I'm trying to make myself look good).

It was 13C today - crazy for this time of year.  Got in a very slow, but enjoyable 3 hr ride.

How does one decide to do a marathon last minute?    You must have had a good base already I assume.  Your race is 3 months away and your doing 23 milers already?

I've done stuff like that.  Performance isn't ideal, of course, but it seems to work out.  I signed up for B2B (iron distance) a couple of years ago about 2 months before the race...

I think we hit 80+ degrees today.  Crazy.  I did my first real ride in quite a while.  It is one that used to be routine, but felt pretty hard today.

How many days of misery before you finally admit your sick?  I wasn't willing to give in until the ears got involved.  I'm calling sick now.

I've done 3 week tapers for marathons and 2 weeks.  I prefer the two weeks but I think a lot depends on volume you obtain in your training and how well you recover.  I pretty much peak at the low 50's and most are in the 40's.  My legs aren't overly tired from that and can recover well on the two weeks.  I agree with keeping some intensity in there at lower volume though to make sure you stay fresh.  I never use to and I found when I added that I didn't spend so much of the race trying to get going

I admit to doing this on more than once occasion...

That's awesome!

Now that is a great day! Awesome! :-)

We are running a 5k at noon, hoping it's in the 40's by then!

Embrace those hills, they are your training partners, LOL :-)

I like this. NZ has a "rolling" run course and they've finally paved some of the roads around my house (meaning it's a lot safer and I can keep a good rhythm) so my running is ALL hills. There's a few "false flat" type sections of about 50m or so.

Have fun on the 5K!

Well, for me, well into the hundreds but you know how thick-headed I am Poor pookie! Hope you feel better soon.

Whoa whoa whoa ... what's that about doing a long run today then?

Hey Peanutbutter! Yep, have a lot of personal and very good experiences with aquajogging--have subbed it for considerable running time in marathon build-ups and was able to execute (I felt) just as well as if I'd been land-running. The link Salty included is a good one.

Have had a lot of back and forths on BT with folks regarding aquajogging vs. swim/bike more ... IMO you can't go wrong with either, but aquajogging is a very, very close substitute for running (the studies show ... )

... while elliptical is not (the studies also show).