Trsnrtr

67' on a workout.

The bad news is that I had to climb Box Hill.
The good news is that I was in erg mode and didn’t notice it.

Trsnrtr

I’d enjoy that workout. Watts up, watts down, rinse and repeat.

1h40m would kill me, though.

Dan333SP

Reported.

DougRNS

Just saw this, OMG I love the data with the three metrics synchronized. The analytics nerd in me is...aroused


I'll review this and comment more later.

Bah Humbug

For the record, it's not "don't like the dominant team"; that was true all alone since I started watching a decade ago. The problem is "one team wins three of four and it gets outright boring". None of the results matter, none of the analysis matters, if it's the same inevitable outcome every year, or close to. I gave up on the TdF because of Froome and F1 because of McLaren Mercedes, and I don't hate either of those. The sports, however, became boring.

Bah Humbug

What program is that displaying the data, and what workout is that? It looks marvelous.

LAJ

That's Golden Cheetah, which is tricky, but also pretty darn good.

That's this morning, and my last hurrah after a pretty tough stretch. Rest week coming.

2x8/Z6 2' Rest In Between

5' Easy 110-120W, but keep pedaling.

6x1' Max 1' RIB

5' Easy

6x30" Max 1' RIB

5'Easy

2x10' 30/30 30" Z6/30" Easy 5' RIB

DougRNS

I like seeing this stuff from anybody who posts it. I need motivation and this helps. No way I do that on a trainer, maybe on the road.

A couple of questions for you to answer at your convenience if it is not too much time to look up.

In the first set of intervals you used a lower cadence in #1 and #4 yet it looks like the same speed. Did you use a bigger gear? Not much "cardiac" drift noted after the third interval. recovery is pretty similar as is "on" phase. Does the power meter confirm that? If so, how do you explain that? Are you not human? If your wattage is proprietary, by all means do not disclose. If these are stupid questions just tell me to buzz off. this is very interesting stuff.

I wish I had the will to train that hard but I have other obligations that preclude me from doing so. Things like fulfilling my duties as the self appointed content quality monitor for Addiction threads.

Heathpack 

Nice bird

Heathpack 

More aero

Wait aero doesn’t matter, right?

That bird got sold a bill of goods by Big Evolution.

Heathpack 

Haha on the aero comments. I shoulda read ahead.

Kestrel? Another fine looking bird.

Heathpack 

That looks beautiful.

Look how square all your intervals are. I am jealous.

Heathpack 

I am braising some lamb shoulder chops.

Later, I will take the meat off the bone and shred if, then make a sauce from the braising liquid. Add two freshly roasted red bell peppers, puréed, and a spoonful of sour cream.

We’ll be having ours with roasted butternut squash noodles and something green.

indyfabz

Don't forget the cuttlefish ink.

rjones28 

I'm going with Peregrine, since Billy said it was the fastest.

Bah Humbug

This is one I call "The House of Lamentation". (#nerdalert if you can name the reference)



Warmup, 8x1' @ FTP, 2x20' @ 80%, then a couple of 3x "over/unders" @ 85%/95% if I remember correctly. Not a bad way to spend a couple of hours doing a little of everything.

Heathpack 

Awesome mtb ride today, out at the same place we rode last week. Except this time instead of riding up the fire road and down the single track, we rode up the single track. That wasn’t my plan, I was riding with a friend who has been off the bike due work stuff and just coming back from being sick. But we met a group of people, the plan was confused and before I knew it, we were riding up the single track. My friend was ahead of me and he went with the flow and did better than me on the initial section, which is steep, loose and a little exposed.

Little did I know there was more trail beyond the section we covered last week. So we saved 2-3 miles of climbing by skipping the fire road but then made up for it by going farther. It was a six mile single track climb with around 1500-1600 ft elevation gain. Then back down, with a wee bit of climbing on the return but mostly 6 miles of down down down.

Very beautiful day, sunny with temps climbing in the 50s and descending in the 60s. Perfect. Really great company too- my friend who I haven’t seen in months, one guy I know from riding road, and 4 others I know through FB but only met today. Very chill and social pace.

And we saw bear tracks. A small group of deer bounded across the trail between riders. And very unexpectedly a small herd of 7 horses- wild? Feral? Lost? I don’t know. But it was cool to come upon tham.



The trail is so lovely up there. Open grasslands with epic views of the mountains. Dense oak forest. Pine trees at the top. Agave and yucca at the bottom.

Glad I decided not to race, this ride was more food for the soul.

Heathpack 

Worm Stew. My favorite.

Heathpack 

@rjones28, always thinking.

Bah Humbug

Also, note I did warm up the room eventually. However, the central air fan was on to give me fresh air.

DougRNS

Kudos.

Is this from Garmin.? It seems like you have a very low max HR, never got above 150. pretty steady cadence, are you also a robot? Never really paid too much attention to how hard/easy it is to keep a steady cadence.

No clue about house of lamentation.

LAJ

I wasn't under any cadence instructions, so whatever it took to make the watts. I wanted lower cadence to let the muscles do their work, but at the end of a block, that's wishful thinking. I traded breathing hard for power.

That's where the power meter shines. It all looks pretty, but I dropped 14 watts from first to eighth, so I was hurting, but still stayed in the right zone, so that's cool. The first 30/30, you can see I was hurting too.

Drift... I'm wore out, so I was basically as pegged as I could be, because when fresh, I pop 170 easily. For an old fart, that's pretty OK.

Bah Humbug

Thanks! And yes, that's Garmin.

I have a great deal of trouble hitting high HR on the trainer these days; my max HR running is ~182 but even painful trainer intervals don't get above 165, and 160 is more common. And my FTP is probably set conservatively, because I still focus more on the run.

But my current FTP is probably very close to the 250w it's set at, and when I do "aerobic" intervals my HR is at zone 0. And 200w, which is what I intend to do Boulder70.3 at, takes 134bpm currently.

The cadence this is because back in the day I used to be using a KKRM, so I had to hold cadence dead-on to keep the power where it was supposed to be. That's actually much lazier than it used to be. When my cadence droops I know I'm cooked:

https://www.strava.com/activities/1387015242

Bah Humbug

I can tell everyone's watching the SB because y'all are quiet.

seedsbelize 

Halftime. I'm watching it virtually while doing other things.