Lake Time

Lake Time
Okiboji 7/2011

Thursday, December 29, 2011

BACK TO FTP and "Iron Glutes"



Last night I just tossed and turned.  Did not sleep well at all.  Not sure if I truly was anticipating this mornings workout or if I am over training and the body is warning me.  I am leaning towards the latter and will be taking the day off of running and hydrate myself.  Noted when I stand I see stars and get dizzy.  I have been trying to keep up on the hydration but sure I am always behind.  


We are suppose to run for 50 minutes today but I am going to wait till later and see how the body feels.  Again I am really trying to allow my body to dictate my workouts.  Goal is to stay injury free as long as possible.  


I have some swollen lymph nodes in the inguinal area that I have had for several months.  They are not painful and are mobile.  Still a little concerned but going to be safe and at least see what the family doctor thinks about it.  Better to be safe!!!


Well for those of you not from Iowa we are having the best winter weather we have had in years.  Today on Thursday, December 29th, 2011, it is to be 53 degrees.  This coming Saturday it is to be 54 and sunny.  Hoping to get outside for a few hours on the bike.  We have not had more than an inch of snow fall so far and we were in Jamaica for that....ahhhhhh.


Time to brag on my wife for a few minutes.  First of all what a transformation she has made.  Over the past 6 months she started using Lose It and documenting every thing that goes in her mouth plus exercising on a daily basis.  She is looking OUT STANDING and states she feels the same.  She works for a private medical college and recently found out she had been voted to be the President of the Educational Council.  Very nice work babe.  We are very proud of everything you do and have and will accomplish.  


Now that Christmas is over my son Keegan is basking in all his fishing and money cards he got to Bass Pro Shop.  He has really taking up fishing as his hobby and can tell you anything you want to know about lures, bass fishing, and is getting into the ice fishing thing.  The only problem is we have no ice for him to partake in this.  


We as a family are hitting the malls tough this weekend and letting the kids and us go wild.  Hopefully we will catch a few good sales and get what we want and need.  


The kids go back to school from break on Wednesday, January 4th.  Olivia told me yesterday and this am that she was ready to go back to school now.  Keegan had a small break d/t the fact he is playing high school basketball and has had 2-3 hour practices all week.  He said they really had a suffer fest at practice last night.  He was beat.  He is a lucky duck cause he found out over spring break he is leaving out of Texas and taking a 7 day cruise of the Caribbean.  He is getting to port in Cozumel so he is excited about that cause we will be back there in Nov.  


Please keep our eyes open my friends cause IM4RM and the Children's Connection is putting on a fund raiser on March 4, 2012.  This will be known as, "IRON GLUTES"  Just a sneak peak~~~~ It will consist of an indoor century ride.  We have speakers such as JJ Bailey from Zoom Performance, Ashley Tollakson whom qualified to try out for the Olympic marathon this year, and more.  Prices to the top fun raising teams and more.  Please keep your eyes and ears open.  This is one endurance event you are going to want to be involved in :)  Please note we are raising monies for the children and families of Children's Cancer connection.  Please if you can make a donation here: http://www.philanthropig.com/ChildrensCancerConnection/IM4RM

Plans are coming together well for the up coming season.  We now have a place to stay in all three locations.  St. George, Utah, Madison, Wisc, and Cozumel.  We are staying at the Palace Resort in Cozumel and taking the family.  We are spending 6 days there before the race and a few days after.  The kids as well as we are very excited.  Also my wife's parents are going as well as other family.  It will be a great ending to the year.  My triple A race will be Ironman Wisconsin though.  I day that cause I have been there and rode the course a few times and will have more time outside and in the saddle for this race.  Ironman St George I will be coming from the pain cave in Iowa to the mountains of St. George.  It will be my first Ironman and my goal for that is to finish and take in all the pain and mind games I can take.  This is my learning IM.  Cozumel will be the closer and again the goal is to finish, smile, and have fun.  

Todays Workout


Well today was our first day back to FTP work after a five week block of VO 2 max work.  The goal of the VO work was to raise the ceiling in hopes of raising the roof.  Well, it worked for me cause like I blogged before my last test I had a 22 watt gain and a training partner had a 12 watt gain.  

Regarding the VO Max work with our running it has the same goal and again it worked.  I went from a 46.4 vDOT to a 47.7.


This morning's workout was to be 60 min and the main set to be 3x10 min FTP (95-100%).  My current FTP is 242 so my goal is 229-242.  Then the remainder of the workout to be at .80-.85%.  


Well woke up a little early so had a cup of coffee and a small snack and decided to get a 15 minute warm up before the training buddies arrived.  The warm up ended up being right at 15 minutes at .85 of my FTP.

BIKE NUMBERS

Interval 1:
Duration: 10:00
Work: 146 kJ
TSS: 16.9 (intensity factor 1.008)
Norm Power: 244
VI: 1
Pw:HR: 2.88%
Pa:HR: 6.7%
Distance: 3.153 mi
Min Max Avg
Power: 0 295 245 watts
Heart Rate: 106 166 155 bpm
Cadence: 49 115 81 rpm
Speed: 8 20.2 18.9 mph
Pace 2:58 7:33 3:11 min/mi
Hub Torque: 0 12 9 lb-in
Altitude: 1227 1230 1229 ft
Crank Torque: 0 389 256 lb-in
Temperature: 75.2 77 76.5 Fahrenheit

Interval 2:
Duration: 10:00
Work: 150 kJ
TSS: 17.6 (intensity factor 1.029)
Norm Power: 249
VI: 0.99
Pw:HR: 4.99%
Pa:HR: 5.75%
Distance: 3.159 mi
Min Max Avg
Power: 2 313 250 watts
Heart Rate: 117 170 159 bpm
Cadence: 61 95 82 rpm
Speed: 12.1 20.6 18.9 mph
Pace 2:55 4:59 3:10 min/mi
Hub Torque: 0 12 9 lb-in
Altitude: 1226 1230 1228 ft
Crank Torque: 0 349 258 lb-in
Temperature: 71.6 73.4 72.0 Fahrenheit
Interval 3:
Duration: 10:00
Work: 150 kJ
TSS: 17.7 (intensity factor 1.032)
Norm Power: 250
VI: 0.99
Pw:HR: -3.78%
Pa:HR: 3.85%
Distance: 3.185 miMin Max Avg
Power: 0 462 251 watts
Heart Rate: 119 173 160 bpm
Cadence: 56 117 82 rpm
Speed: 10.6 23.8 19.0 mph
Pace 2:31 5:39 3:09 min/mi
Hub Torque: 0 13 9 lb-in
Altitude: 1227 1229 1228 ft
Crank Torque: 0 401 258 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 4:
Duration: 10:01 (10:02)
Work: 121 kJ
TSS: 11.9 (intensity factor 0.843)
Norm Power: 204
VI: 1.01
Pw:HR: -3.98%
Pa:HR: 1.79%
Min Max Avg
Power: 0 297 202 watts
Heart Rate: 124 158 147 bpm
Cadence: 44 115 86 rpm
Speed: 3.9 20.3 17.3 mph
Pace 2:58 15:34 3:28 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1223 1229 1226 ft
Crank Torque: 0 460 200 lb-in
Temperature: 71.6 73.4 72.3 Fahrenheit
Interval 5:
Duration: 10:02
Work: 129 kJ
TSS: 13.5 (intensity factor 0.897)
Norm Power: 217
VI: 1.01
Pw:HR: 0.34%
Pa:HR: 4.29%
Distance: 2.999 mi
Min Max Avg
Power: 0 283 216 watts
Heart Rate: 130 166 152 bpm
Cadence: 35 109 86 rpm
Speed: 3.3 19.8 17.9 mph
Pace 3:02 18:13 3:21 min/mi
Hub Torque: 0 15 8 lb-in
Altitude: 1218 1223 1220 ft
Crank Torque: 0 543 213 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Entire workout:
Duration: 1:15:52
Work: 910 kJ
TSS: 101.6 (intensity factor 0.90)
Norm Power: 218
VI: 1.09
Pw:HR: 5.74%
Pa:HR: 8.95%
Distance: 21.659 mi
Min Max Avg
Power: 0 462 200 watts
Heart Rate: 70 173 144 bpm
Cadence: 30 123 82 rpm
Speed: 0 23.8 17.1 mph
Pace 2:31 0:00 3:31 min/mi
Hub Torque: 0 15 7 lb-in
Altitude: 1218 1236 1227 ft
Crank Torque: 0 543 206 lb-in
Temperature: 71.6 77 73.4 Fahrenheit



Well later it was like 5 hours later and I completed my run.  7 miles in 60 minutes.  Therefore, day #5 of the EN challenge is complete.  

Tuesday, December 27, 2011

Week of 12/26/11. Last week of 2011

MONDAY

What a start to the week.

Monday for me is usually just a swim day but I took on the EN (Endurance Nation) Holiday Challenge.  This is a daily run starting on 12/25-1/1/12.  You acquire points for each mile, if the temp is under 32 degrees F, each mile under tempo pace, and for each hour.  A great way to assist in burning off a few of those extra calories and a great way to assist in building up a good running base.

Therefore, I went to the pool and worked with my stroke coach again.  I am following the EN OS Swim Hack and we then spread out from there.

The Swim WKO was:
  • WU-200 followed by 200 pull
  • 10x150 at Tpace minus 3-5 seconds as 100 hard and last 50 easy.
  • 100 easy
  • 3x200 with pull buoy~concentrating on stroke and pull
  • CD 200
  • We then did a 1200 yards slow and controlled.  Main concentration was my hand entry into the water followed by my catch.  As soon as I could see my fingers/hand I would start my catch.  It is slowly coming.  The good thing is the elbow is no longer dropping first.  
  • 4,000 yards total 
Then decided to jump right onto a treadmill and knock out EN Run Challenge #2.  
  • WU-one mile to include 4x30 second strides.  This felt very smooth and easy
  • Therefore since I had my vDOT test scheduled for this coming Wednesday I thought what the hell lets see what happens.
  • Well ended up running a 5K at 20:43 with a .5-1% incline.  
  • Took my vDOT from 46-47.7.......very happy....and yes there was some dry heaving at the end.
  • Total miles were 6 and I ended up with 12 points.

It was then time to eat lunch with the family and then go hit a few stores so the little one could burn a few of her gift cards she got and pick up a few groceries.  The crowds were as expected but we survived.  Olivia purchased, Bejeweled Three, for her DS so we were having fun challenging each other.

Purchased a new watch battery for the Timex Ironman watch that I use for swimming.  Well got the watch bands off after a few minutes.  Then changed the battery.  Well still today I only have one of the bands replaced.  It has been a battle and very frustrating with the second band.  Looking on the Internet it appears it is a nightmare for all whom do this.  Cost of battery 6 bucks and cost of new watch 50 bucks.  I will get that other band on.

Went and seen, "We Bought a Zoo", starring Matt Damon last night.  I can tell you this is a great family movie.  It brought tears to my eye's on three different occasions.  Truly makes you look at life and your life in general.  I looked over at my wife and she was wiping tears from her eye's on a few occasions her self.  One of the best movies I have seen in sometime.  

Tomorrow morning was to be a day off but I received a text from one of my training partners that stated, "I will see you bright and early for our bike wko and that he was ready to kill it".  I decided what the hell lets get it on.  I therefore, texts the other training partners and it was set for out typical 0445 bike wko.
===========================================================================
Tuesday

Well 0445 came very early after a night of weird dreams and tossing and turning.  My wife had the coffee set so it was made when I got out of bed.  Smelled awesome.  Was hoping it would give me a little boost cause I was sore from Mondays workouts.

Since I did my FTP test last week there was not a workout scheduled so we made ours up.  
It consisted of a 15 min wu, then 5x2min at 120% plus, and the remainder to be above .85% with one 5 min interval above our new FTP.

BIKE Numbers

Interval 1:Duration: 2:00
Work: 37 kJ
Intensity:1.31
Pw:HR: 9.09%
Pa:HR: 10.25%
Distance: 0.702 mi
Min Max Avg
Power: 162 386 316 watts
Heart Rate: 117 162 150 bpm
Cadence: 56 92 80 rpm
Speed: 15.7 22.4 21.0 mph
Pace 2:41 3:49 2:51 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 1039 1041 1040 ft
Crank Torque: 212 455 336 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 2:
Duration: 2:01
Work: 37 kJ
Intensity:1.29
Pw:HR: 16.82%
Pa:HR: 13.61%
Distance: 0.702 mi
Min Max Avg
Power: 169 392 312 watts
Heart Rate: 120 167 154 bpm
Cadence: 57 88 79 rpm
Speed: 16 22.1 20.9 mph
Pace 2:43 3:45 2:52 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 1040 1042 1041 ft
Crank Torque: 184 490 334 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 3:
Duration: 2:00
Work: 37 kJ
Intensity:1.29
Pw:HR: 9.39%
Pa:HR: 11.86%
Distance: 0.692 mi
Min Max Avg
Power: 173 387 311 watts
Heart Rate: 121 168 153 bpm
Cadence: 58 90 77 rpm
Speed: 16.2 21.9 20.8 mph
Pace 2:45 3:43 2:53 min/mi


Crank Torque: 233 430 343 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 4:
Duration: 2:00
Work: 36 kJ
Intensity:1.26
Pw:HR: 11.49%
Pa:HR: 11.47%
Distance: 0.692 mi
Min Max Avg
Power: 191 369 306 watts
Heart Rate: 132 171 158 bpm
Cadence: 60 87 76 rpm
Speed: 16.8 21.7 20.7 mph
Pace 2:46 3:34 2:54 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 1041 1042 1041 ft
Crank Torque: 223 421 338 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit

Interval 5:
Duration: 2:01
Work: 37 kJ
Intensity:1.28
Pw:HR: 10.2%
Pa:HR: 10.86%
Distance: 0.696 mi
Min Max Avg
Power: 163 362 310 watts
Heart Rate: 129 171 159 bpm
Cadence: 53 92 74 rpm
Speed: 16.3 21.6 20.6 mph
Pace 2:46 3:40 2:54 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 1041 1042 1042 ft
Crank Torque: 200 468 356 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 6:
Duration: 20:02
Work: 249 kJ
TSS: 24.8 (intensity factor 0.862)
Norm Power: 209
VI: 1
Pw:HR: -3.15%
Pa:HR: 0.95%
Distance: 5.911 mi
Min Max Avg
Power: 0 294 208 watts
Heart Rate: 140 165 155 bpm
Cadence: 56 153 85 rpm
Speed: 4.1 20.3 17.7 mph
Pace 2:58 14:38 3:24 min/mi
Hub Torque: 0 14 8 lb-in
Altitude: 1038 1043 1041 ft
Crank Torque: 0 365 208 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 7:
Duration: 14:00
Work: 175 kJ
TSS: 17.4 (intensity factor 0.863)
Norm Power: 209
VI: 1
Pw:HR: 0.53%
Pa:HR: 1.59%
Distance: 4.144 mi
Min Max Avg
Power: 0 319 208 watts
Heart Rate: 130 163 153 bpm
Cadence: 57 104 84 rpm
Speed: 8.6 20.3 17.7 mph
Pace 2:58 6:57 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1030 1039 1034 ft
Crank Torque: 0 335 209 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 8:
Duration: 5:00
Work: 79 kJ
TSS: 9.5 (intensity factor 1.069)
Norm Power: 259
VI: 0.98
Pw:HR: -1.08%
Pa:HR: 4.93%
Distance: 1.629 mi
Min Max Avg
Power: 130 406 264 watts
Heart Rate: 123 172 162 bpm
Cadence: 53 106 82 rpm
Speed: 15.4 22.3 19.5 mph
Pace 2:41 3:54 3:04 min/mi
Hub Torque: 5 12 9 lb-in
Altitude: 1026 1030 1028 ft
Crank Torque: 129 388 273 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 9:
Duration: 5:02
Work: 66 kJ
TSS: 7.1 (intensity factor 0.921)
Norm Power: 223
VI: 1.01
Pw:HR: -7.05%
Pa:HR: -0.3%
Distance: 1.517 mi
Min Max Avg
Power: 0 358 220 watts
Heart Rate: 140 166 152 bpm
Cadence: 60 100 88 rpm
Speed: 7.3 21.5 18.1 mph
Pace 2:47 8:15 3:19 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 1022 1028 1025 ft
Crank Torque: 0 304 212 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Entire workout:
Duration: 1:23:05
Work: 971 kJ
TSS: 115.2 (intensity factor 0.918)
Norm Power: 222
VI: 1.14
Pw:HR: 2.88%
Pa:HR: 7.51%
Distance: 23.446 mi
Min Max Avg
Power: 0 419 195 watts
Heart Rate: 77 172 145 bpm
Cadence: 30 153 79 rpm
Speed: 0 24.4 16.9 mph
Pace 2:27 0:00 3:33 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 1022 1046 1038 ft
Crank Torque: 0 490 206 lb-in
Temperature: 71.6 78.8 73.6 Fahrenheit



After some calories, fluids, and a power nap I decided to try and knock out day #3 of the EN Challenge and it was a success.  I decided I did not want to battle the wind outside today~over 20 mph.  So down to the pain cave I went again.  
  • Ended up with 7.2 mile in 61 minutes.  
  • Had to get over an hour for an additional point :)
  • I was able to keep the treadmill at a 1% incline the entire time so very happy
  • Afterwards got the foam roller and spent some needed time with her.  Worked on the piriformis region, buttocks, and the ITB's.  
  • Well time for some more calories.
Have a great day.
=================================================================
Wednesday, December 28, 2011


Well woke this am pretty sore and was not sure I was going to be doing day number four (4) of the EN Challenge.  Got up, grabbed some coffee, watched a little news, and spent times with the two girls in my life till they went to work and kids camp for the day.


Note I have two more days off of work and then back.  I have been on vacation since 11/27/11.  Note I work 24 hour shifts and off for 48 hours.  So my vacation picks are 24 hours at a time.  I have been taking all mine like this since my first year with the fire department.  It works out well for me cause our family usually takes a vacation the first couple weeks, I then use the remainder for my workouts, late season muzzle loading (white tail deer), and to do different projects around the house. 


 However, I recently went through my emails from work and it appears there are some serious changes coming do to budget constraints.  They are basically doing away with three of our Senior Medic positions.  Note these individuals have tested and were promoted with a pay raise to this position.  It is my understanding these individuals were contacted and talked to by our Fire Chief.  I also believe there pay freezes meaning they can't take the pay away from them but they no longer will get a pay raise until the rank they were dropped to has caught up with there pay.  I also seen they were demoting three medics and looking to take the  busiest squad in the state of Iowa out of service.  This would be medic 4.  WOW!!!!  The individuals at this fire station bust their asses!!!!  Note we all do but they are the busiest in the entire state for a reason.  I also heard that single fire houses-meaning where there is only an engine that Captains will no longer run those houses but instead it will be Lieutenants.  They are also our high angle rescue team, trench rescue, and confined space.  I have heard those specialties are being moved to Firehouse #5.  


Again, this is all speculations and still being talked about administratively by the city but any how changes are coming.  


Today my workout was a run.  It was day # 4 of the EN Holiday Challenge.  

  • I decided again just to go to the gym and run on a treadmill.  However, I worked on climbing hills and intervals.  
  • Usually I can tell how the run is going to be within the first mile.  Felt pretty good but noted I was a little tight and didn't want to push things today.
  • Ended up with 7.3 miles in sixty minutes
  • The entire time the treadmill went from 0.5-4% incline.
Afterwards the foam roller and I spent some quality time together.  I then stretched for about twenty minutes.  Noted my right leg is very tight so will again today spend some time on the foam roller and stretch again.

After getting home from the gym I checked my phone and a friend had emailed me to tell me I had one a 50 dollar gift certificate from Discount Tri Supply.  This is where I get all my running, biking, tri apparel so it was a good win.  I entered a contest with them during the count down to Christmas so it was a nice pay off.

Saturday, December 24, 2011

The second annual Xmas eve morning leg thrashing

Well Christmas Eve morning is always fun for the gang and I cause we know we are going to get the beat down of the week or month.  This mornings workout was not different and the funny thing is we do this to ourselves.  It truly was a game of mental masturbation if you will. 

The goal was to bike for two hours and work on FTP, VO max, one legged drills, high RPM, just about anything we could throw at ourselves and it worked.  We were then going to go outside and see who had the most blown up items in their yards as we ran for 60 minutes.....Here is what we accomplished.....

The VO2 Max today was to be for 15 minutes.  We took it in two minute intervals and even got daring and went for 2:30 for a couple of them.  The rest period for these is the same as the ON time.  My current indoor FTP is 242 so 120% of the is 290.  Therefore, my goal is 290 and above.  For some reason I like to shoot and keep it above 300 watts.

15 min of ON time:
  • 2min @ 309 (1.28), 2min@323(1.33), 2min@319(1.32), 2min@314(1.30), 2:30@318(1.31), 2:30@312(1.29) and 2min@312(1.29)
  •  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
Here is the actual download from the Joule 2.0

Interval 1:
Duration: 2:00
Work: 37 kJ
Intensity: 1.28
Pw:HR: 9.2%
Pa:HR: 9.8%
Distance: 0.698 mi
Min Max Avg
Power: 176 377 309 watts
Heart Rate: 116 157 146 bpm
Cadence: 69 99 90 rpm
Speed: 17.1 21.9 20.9 mph
Pace 2:44 3:30 2:53 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 630 631 630 ft
Crank Torque: 212 419 292 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval:2
Duration: 2:00
Work: 38 kJ
Intensity: 1.33
Pw:HR: 12.31%
Pa:HR: 11.9%
Distance: 0.707 mi
Min Max Avg
Power: 195 412 323 watts
Heart Rate: 120 163 151 bpm
Cadence: 70 100 88 rpm
Speed: 17.3 22.4 21.2 mph
Pace 2:41 3:28 2:50 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 629 630 629 ft
Crank Torque: 204 410 310 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 3:
Duration: 2:01
Work: 38 kJ
Intensity: 1.32
Pw:HR: 11.89%
Pa:HR: 9.98%
Distance: 0.706 mi
Min Max Avg
Power: 202 393 319 watts
Heart Rate: 124 165 152 bpm
Cadence: 59 100 85 rpm
Speed: 17.3 22.4 21.0 mph
Pace 2:40 3:28 2:52 min/mi
Hub Torque: 8 12 10 lb-in
Altitude: 631 632 631 ft
Crank Torque: 203 468 320 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit

Interval 4:
Duration: 2:00
Work: 37 kJ
Intensity: 1.30
Pw:HR: 11.93%
Pa:HR: 10.4%
Distance: 0.701 mi
Min Max Avg
Power: 199 393 314 watts
Heart Rate: 127 166 154 bpm
Cadence: 60 100 87 rpm
Speed: 17.1 22.7 20.9 mph
Pace 2:38 3:30 2:52 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 632 633 632 ft
Crank Torque: 198 470 309 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 5:
Duration: 2:30
Work: 47 kJ
Intensity:1.31
Pw:HR: 14.27%
Pa:HR: 12.57%
Distance: 0.873 mi
Min Max Avg
Power: 165 389 318 watts
Heart Rate: 119 168 155 bpm
Cadence: 58 100 86 rpm
Speed: 16 22.1 20.8 mph
Pace 2:43 3:45 2:53 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 631 634 632 ft
Crank Torque: 218 443 317 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 6:
Duration: 2:31
Work: 47 kJ
Intensity: 1.29
Pw:HR: 12.14%
Pa:HR: 10.45%
Distance: 0.87 mi
Min Max Avg
Power: 140 394 312 watts
Heart Rate: 121 166 155 bpm
Cadence: 53 88 78 rpm
Speed: 16.1 22.1 20.7 mph
Pace 2:43 3:44 2:54 min/mi
Hub Torque: 5 12 10 lb-in
Altitude: 630 632 631 ft
Crank Torque: 215 551 341 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 7:
Duration: 2:01
Work: 37 kJ
Intensity: 1.29
Pw:HR: 7.71%
Pa:HR: 9.15%
Distance: 0.699 mi
Min Max Avg
Power: 138 377 312 watts
Heart Rate: 124 165 153 bpm
Cadence: 52 91 78 rpm
Speed: 15.8 21.8 20.7 mph
Pace 2:45 3:47 2:54 min/mi
Hub Torque: 5 12 10 lb-in
Altitude: 631 632 632 ft
Crank Torque: 151 513 339 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

****We then broke the next 60 minute's into ten minute intervals with a one min break between them and worked on different things.  With the last ten being broke into two 5 minute segments one being over FTP and the next whatever we could manage****

Interval 8:
Duration: 10:00
Work: 128 kJ
TSS: 12.7 (intensity factor 0.893)
Norm Power: 216
VI: 1.01
Pw:HR: 5.18%
Pa:HR: 7.07%
Distance: 2.998 mi
Min Max Avg
Power: 8 264 214 watts
Heart Rate: 117 154 145 bpm
Cadence: 44 104 87 rpm
Speed: 11.9 19.1 17.9 mph
Pace 3:08 5:02 3:21 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 630 632 631 ft
Crank Torque: 0 298 210 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 9:
Duration: 10:01
Work: 126 kJ
TSS: 12.5 (intensity factor 0.864)
Norm Power: 209
VI: 1
Pw:HR: 3.05%
Pa:HR: 4.32%
Distance: 2.979 mi
Min Max Avg
Power: 0 258 210 watts
Heart Rate: 117 150 142 bpm
Cadence: 63 103 86 rpm
Speed: 9.5 18.8 17.8 mph
Pace 3:12 6:19 3:22 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 630 632 630 ft
Crank Torque: 0 334 208 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 10:
Duration: 10:00
Work: 132 kJ
TSS: 14.1 (intensity factor 0.921)
Norm Power: 223
VI: 1.01
Pw:HR: 2.14%
Pa:HR: 3.26%
Distance: 3.051 mi
Min Max Avg
Power: 0 315 221 watts
Heart Rate: 120 153 144 bpm
Cadence: 63 109 81 rpm
Speed: 9.9 20.5 18.3 mph
Pace 2:56 6:02 3:17 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 627 634 630 ft
Crank Torque: 0 325 232 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 11:
Duration: 10:01
Work: 118 kJ
TSS: 11.1 (intensity factor 0.816)
Norm Power: 198
VI: 1
Pw:HR: 3.7%
Pa:HR: 4.83%
Distance: 2.899 mi
Min Max Avg
Power: 0 242 197 watts
Heart Rate: 113 146 135 bpm
Cadence: 53 103 85 rpm
Speed: 7.9 18.4 17.3 mph
Pace 3:16 7:36 3:28 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 632 637 634 ft
Crank Torque: 0 256 196 lb-in
Temperature: 69.8 71.6 70.7 Fahrenheit

Interval 12:
Duration: 10:00
Work: 115 kJ
TSS: 10.5 (intensity factor 0.792)
Norm Power: 192
VI: 1
Pw:HR: 1.48%
Pa:HR: 1.56%
Distance: 2.849 mi
Min Max Avg
Power: 0 252 192 watts
Heart Rate: 109 143 133 bpm
Cadence: 55 106 82 rpm
Speed: 6.5 18.8 17.1 mph
Pace 3:12 9:12 3:31 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 632 636 635 ft
Crank Torque: 0 287 198 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit

Interval 13:
Duration: 5:01
Work: 76 kJ
TSS: 9 (intensity factor 1.038) {{{B{{{O{{{O{{{M
Norm Power: 251
VI: 0.99
Pw:HR: 2.02%
Pa:HR: 5.41%
Distance: 1.604 mi
Min Max Avg
Power: 104 323 254 watts
Heart Rate: 108 161 149 bpm
Cadence: 50 91 82 rpm
Speed: 12.3 21 19.1 mph
Pace 2:51 4:53 3:08 min/mi
Hub Torque: 5 11 9 lb-in
Altitude: 631 632 632 ft
Crank Torque: 149 374 263 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit

Interval 14:
Duration: 5:02
Work: 59 kJ
TSS: 6 (intensity factor 0.845)
Norm Power: 205
VI: 1.04
Pw:HR: -3.24%
Pa:HR: -3.43%
Distance: 1.449 mi
Min Max Avg
Power: 0 257 197 watts
Heart Rate: 139 159 143 bpm
Cadence: 62 98 85 rpm
Speed: 5.7 18.8 17.3 mph
Pace 3:12 10:37 3:28 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 630 632 631 ft
Crank Torque: 0 268 197 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit

Entire workout:
Duration: 1:58:45
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

This weeks bike, note on the trainer has brought me 98.20 miles, 460 TSS points, burned 4.026 calories, and the ave heart rate has been 142.

Total run miles for the week after today: 23

Total yards in the pool for the week: 6800

Well after the bike I knew if I didn't hope right on the treadmill here at home that it was not going to happen.  Therefore, I threw on my throw back air jordan's I bought yesterday after stomping on a few good peeps and off I went.  30 minutes with a 1% incline at my Easy pace.

Well the Xmas Eve Leg Thrashing event is over for another year.  Time now for coffee, calories, and some well neeed time with the wife and children. 

GOD Bless each and everyone of you that read this and may your day be merry :)  From my family to yours with lots of  joy and love.

Carl Noftsger


Thursday, December 22, 2011

Week of 12/19/11

Well this week has been another non stop, go get em, up and down week.  Not just this week but the whole year has went so fast.  It is like the older we get the faster the time goes.

We tried something new this year with our Christmas Card and sent it electronically.  It was fun as always designing it and picking the pictures.  I am still getting use to using the MacPro.  There is so much to do and I am sure we are just skimmping the top of it designs.    I was in charge of sending it out and tried to get it to all our close friends and family but it looks like it was sent to a few administrators and business's so I apologize to you for that. In the process I am sure I also ate 15 or more of Alison's homemade cookies.....they are two ritz crackers with peanut butter in the middle and then dipped in white or chocolate almond bark.  So I can blame it on my sugar high. 

Keegan just turned 15 yo and is in the 9th grade.  He has his first car and has a school permit and driving back and forth as well to all his functions.  He is involved in: baseball, golf, track, basketball, and his new found love of fishing.  We truly enjoy watching him grow, grow, and grow.  He is now almost as tall as me and wears size freaking 12 shoes.  Funny note about the car.  We purchased him a car that is a stick.  We couldn't pass on the price and it was a friend of his mothers.  The car is in perfect condition and with some miles.  Well, we started driving around the neighborhoods and they thought WTF......we would take off and leave a chunk of tire on the road and some smoke screens.  We practiced driving up small hills and both developed a little whip lash.  He has now been driving the car for several months and we are happy to report he is smooth as a babies butt :).  He had his first mishap in the Iowa winter....he slid into a curb what sounds like a few times and bent the sway bar and ball joint.  So that got replaced yesterday and he now sees the expense of certain things.

Olivia Anne turned 9 and she is on the go from Sun up to Sun down.  As her mother states we would not ask for it to be any other way.  She is a busy bee in ballet and gymnastics/tumbling.  She has her recital every June and I can't wait.  I missed it last year cause I was racing in Kansas but promised her I would never miss another one again!!!!  She works so hard and wants to share with us and her friends.  Once in awhile they will have parents night and we are allowed to watch them practice otherwise it is closed sessions.

My wife, Alison has also found a new love for exercise and dieting.  She has been up hitting the treadmill every morning minus a few days here and there for the past 6 months.  She has made an amazing transformation and looks stunning.  I am so lucky to have married her cause for thousands of reasons but I tell you it takes a family to eat healthy and stay physically fit or well sure does make it that much easier.  To you my love I say you look more beautiful each and everyday and I thank you for ALL you do.  What we do as a family couldn't be done without the team work and the pillars we have formed :)

===========================================================================

Workouts this week have been a challenge but enjoying them.  Last week I did an impromptu FTP test d/t the fact my 60 minute workouts were over 1.0 intensities and I was able to hold my VO Max numbers to 4 plus minutes.  Usually 2 minutes is a very hard challenge.

Therefore I tested and the test consist of 20 minutes all out, then a 2 minute rest.....if you want to call it that.....I try to keep it up as much as possible cause I don't want my number to drop overall.....then another 20 minutes all out......so the total test is 42 minutes.

 My old FTP was 220 at the start of my OS on Oct 1st and it remained there my second test 8 weeks into the OS.......I am very happy to report all my hard work has paid off and it is now 242(BOOM).  Yes, a 10% increase!!!!!


I have said it over and over again.  If you have not at least took a peek at Endurance Nation then you don't know what you are missing.  This is my second year with them and training with power.  Last November I started at 171 watts and now at 242 (note that's indoor...my last outdoor FTP was 260 watts) that's a freaking 52% bump.


Give them a peek:
http://www.endurancenation.us/en_coach/

=========================================================================Monday was a swim day for me and this was interval work.

  • 400 wu as 200 free and 200 pull  
  • Main set was 10x150 as 100 hard and 50 easy, then 100 easy
  • 3x200 pull and concentrating on stroke.  
  • Cool down was 200.  
  • Note my T pace test (1000 yards as fast as you can) was last Friday and I put down a 15:18 so I have a little work to do.  I think I could have went a little faster but I test again in a few weeks and we will go for it then.
=========================================================================
Tuesday was our brick day.  Consisted of a 75 min bike (MS was VO work) then a 50 min run at MP.

BIKE WKO

***The VO work today was 15 min total.  We broke them into 2 min ON and 2 min OFF.  Until the last few and we had to drop to 1 min ON.  My FTP is 242 therefore the goal is 120% of FTP so that puts me at 290.


Interval 1:
Duration: 2:02
Work: 37 kJ
Intensity: 1.27
Pw:HR: 10.11%
Pa:HR: 8.99%
Distance: 0.707 mi
Min Max Avg
Power: 241 394 309 watts
Heart Rate: 131 169 159 bpm
Cadence: 74 91 85 rpm
Speed: 18.4 22.3 20.8 mph
Pace 2:41 3:16 2:53 min/mi
Hub Torque: 8 12 10 lb-in
Altitude: 753 755 755 ft
Crank Torque: 249 382 307 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 2:
Duration: 2:00
Work: 35 kJ
Intensity: 1.23
Pw:HR: 4.38%
Pa:HR: 6.25%
Distance: 0.681 mi
Min Max Avg
Power: 167 346 298 watts
Heart Rate: 144 170 162 bpm
Cadence: 67 91 84 rpm
Speed: 16.4 21.2 20.4 mph
Pace 2:50 3:39 2:56 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 754 756 755 ft
Crank Torque: 194 390 301 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 3:
Duration: 2:00
Work: 36 kJ
Intensity: 1.24
Pw:HR: 8.34%
Pa:HR: 8.98%
Distance: 0.683 mi
Min Max Avg
Power: 158 361 300 watts
Heart Rate: 140 171 161 bpm
Cadence: 58 87 79 rpm
Speed: 16.1 21.6 20.4 mph
Pace 2:47 3:44 2:57 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 758 759 758 ft
Crank Torque: 206 472 324 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 4:
Duration: 2:00
Work: 36 kJ
Intensity: 1.24
Pw:HR: 5.64%
Pa:HR: 7.75%
Distance: 0.683 mi
Min Max Avg
Power: 188 354 301 watts
Heart Rate: 142 173 163 bpm
Cadence: 63 96 84 rpm
Speed: 15.7 21.6 20.4 mph
Pace 2:47 3:49 2:57 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 760 762 761 ft
Crank Torque: 186 441 303 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 5:
Duration: 2:00
Work: 35 kJ
Intensity: 1.23
Pw:HR: 1.86%
Pa:HR: 6.2%
Distance: 0.682 mi
Min Max Avg
Power: 183 354 298 watts
Heart Rate: 142 174 164 bpm
Cadence: 60 88 78 rpm
Speed: 16.8 21.7 20.4 mph
Pace 2:46 3:35 2:56 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 765 767 766 ft
Crank Torque: 219 412 323 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 6:
Duration: 2:00
Intensity: 1.24
Pw:HR: -1.78%
Pa:HR: 4.86%
Distance: 0.674 mi
Min Max Avg
Power: 163 406 299 watts
Heart Rate: 144 174 164 bpm
Cadence: 61 103 86 rpm
Speed: 15.5 22.3 20.2 mph
Pace 2:41 3:53 2:58 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 766 767 766 ft
Crank Torque: 158 379 294 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 7:
Duration: 1:00
Work: 18 kJ
Intensity: 1.25
Pw:HR: -17%
Pa:HR: -1.62%
Distance: 0.339 mi
Min Max Avg
Power: 169 399 303 watts
Heart Rate: 140 166 153 bpm
Cadence: 62 93 82 rpm
Speed: 15.5 22.9 20.3 mph
Pace 2:37 3:53 2:57 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 765 766 766 ft
Crank Torque: 230 375 309 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 8:
Duration: 1:00
Work: 17 kJ
Intensity: 1.24
Pw:HR: -3.54%
Pa:HR: 3.24%
Distance: 0.338 mi
Min Max Avg
Power: 154 371 299 watts
Heart Rate: 150 169 160 bpm
Cadence: 64 98 87 rpm
Speed: 15.9 21.3 20.3 mph
Pace 2:49 3:46 2:58 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 767 768 768 ft
Crank Torque: 204 343 288 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 9:
Duration: 1:00
Work: 18 kJ
Intensity: 1.26
Pw:HR: 1.45%
Pa:HR: 3.73%
Distance: 0.339 mi
Min Max Avg
Power: 146 369 304 watts
Heart Rate: 151 170 160 bpm
Cadence: 56 87 79 rpm
Speed: 15.5 21.8 20.3 mph
Pace 2:45 3:53 2:57 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 771 774 772 ft
Crank Torque: 204 441 327 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 10:
Duration: 10:00
Work: 120 kJ
TSS: 11.5 (intensity factor 0.829)
Norm Power: 201
VI: 1
Pw:HR: -3.65%
Pa:HR: 1.28%
Distance: 2.904 mi
Min Max Avg
Power: 0 270 200 watts
Heart Rate: 136 168 159 bpm
Cadence: 57 98 82 rpm
Speed: 7 19.6 17.4 mph
Pace 3:04 8:33 3:27 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 776 781 777 ft
Crank Torque: 0 312 206 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 11:
Duration: 10:01
Work: 121 kJ
TSS: 11.8 (intensity factor 0.842)
Norm Power: 204
VI: 1
Pw:HR: -0.49%
Pa:HR: 2.8%
Distance: 2.914 mi
Min Max Avg
Power: 0 268 203 watts
Heart Rate: 138 167 159 bpm
Cadence: 46 103 84 rpm
Speed: 8 19.5 17.4 mph
Pace 3:05 7:29 3:27 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 781 784 783 ft
Crank Torque: 0 394 205 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 12:
Duration: 10:31
Work: 132 kJ
TSS: 13.4 (intensity factor 0.875)
Norm Power: 212
VI: 1.01
Pw:HR: -1.47%
Pa:HR: 0.3%
Distance: 3.095 mi
Min Max Avg
Power: 0 521 210 watts
Heart Rate: 149 167 160 bpm
Cadence: 53 107 85 rpm
Speed: 5.8 24.1 17.6 mph
Pace 2:29 10:23 3:25 min/mi
Hub Torque: 0 14 8 lb-in
Altitude: 779 784 781 ft
Crank Torque: 0 423 209 lb-in
Temperature: 75.2 77 76.7 Fahrenheit

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

Then jumped on the treadmill....The wko was 50 min at MP (marathon pace)
I netted 6.4 miles. I love it when you feel so good you can truly just keep on running.  I have to remind myself the easy pace and marathon pace's are built into the plan for a reason,,,,,,so STICK TO THE PLAN.... My new love is an incline of .5-1%.

====================================================================================
Wednesday was a run/Interval day.  The wko called for 60 minutes and 3x1 mile at 5K pace with a 5 min recovery between each. 

  • Since I am not testing on the bike this coming Monday as it calls for (cause I tested last week) I decided to change up the run wko a little and challenge myself. 
  •  I ended up doing: 5x1 mile repeats and the recovery was an 800 or 5 minutes whichever came first. 
  •  Ended up with 8.37 miles in 58 minutes with a .5% incline.  
  • I walked the last two minutes to see how fast my heart rate would drop.  Yep, very happy.
  • I then rolled and stretched for ~ 45 minutes
  • last but not least soaked in the hot tub for about 15 minutes
====================================================================================
Thursday morning the training partner came over and we hit it again.  One of our regular killers was at home sick and is working long hours in retail due to the holidays.  As he stated it is a bitter sweet time of year.
  • Thursdays wko was a mirror image of Tuesday minus the run.  Very happy with today d/t the fact I am usually beat down from the build up of the weak and struggle.  
  • However, today's overall intensity trumped Tuesday (.95 vs .90) and we were able to hold all VO Max sections to 2 minutes and the last at a minute to equal 15 minutes.  

Thursday Bike Numbers..>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>


Interval 1:
Duration: 2:01
Work: 38 kJ
Intensity: 1.31
Pw:HR: 14.14%
Pa:HR: 13.12%
Distance: 0.721 mi
Min Max Avg
Power: 189 363 316 watts
Heart Rate: 108 161 148 bpm
Cadence: 62 91 81 rpm
Speed: 17.2 22.1 21.3 mph
Pace 2:43 3:29 2:49 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 789 790 789 ft
Crank Torque: 188 436 329 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 2:
Duration: 2:01
Work: 37 kJ
Intensity: 1.28
Pw:HR: 8.7%
Pa:HR: 9.82%
Distance: 0.706 mi
Min Max Avg
Power: 194 407 310 watts
Heart Rate: 126 166 153 bpm
Cadence: 60 95 80 rpm
Speed: 16.7 22.2 20.9 mph
Pace 2:42 3:35 2:52 min/mi
Hub Torque: 8 13 10 lb-in
Altitude: 788 789 789 ft
Crank Torque: 237 537 329 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 3:
Duration: 2:01
Work: 37 kJ
Intensity: 1.27
Pw:HR: 6.98%
Pa:HR: 10.26%
Distance: 0.701 mi
Min Max Avg
Power: 155 363 308 watts
Heart Rate: 128 170 156 bpm
Cadence: 67 88 79 rpm
Speed: 16.7 21.8 20.8 mph
Pace 2:45 3:36 2:53 min/mi
Hub Torque: 5 12 10 lb-in
Altitude: 787 789 788 ft
Crank Torque: 162 406 330 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit

Interval 4:
Duration: 2:01
Work: 37 kJ
Intensity: 1.29
Pw:HR: 13.96%
Pa:HR: 12.3%
Distance: 0.699 mi
Min Max Avg
Power: 169 366 311 watts
Heart Rate: 130 171 159 bpm
Cadence: 61 87 79 rpm
Speed: 17.1 21.6 20.7 mph
Pace 2:47 3:30 2:54 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 785 786 786 ft
Crank Torque: 179 408 336 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 5:
Duration: 2:01
Work: 36 kJ
Intensity: 1.24
Pw:HR: 6.43%
Pa:HR: 8.96%
Distance: 0.691 mi
Min Max Avg
Power: 155 354 301 watts
Heart Rate: 134 172 159 bpm
Cadence: 55 88 78 rpm
Speed: 15.7 21.9 20.5 mph
Pace 2:45 3:50 2:55 min/mi
Hub Torque: 6 11 10 lb-in
Altitude: 784 786 785 ft
Crank Torque: 208 420 325 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 6:
Duration: 2:01
Work: 37 kJ
Intensity: 1.28
Pw:HR: 11.09%
Pa:HR: 9.88%
Distance: 0.694 mi
Min Max Avg
Power: 196 369 309 watts
Heart Rate: 137 173 163 bpm
Cadence: 61 87 79 rpm
Speed: 17 21.6 20.6 mph
Pace 2:47 3:31 2:55 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 786 788 787 ft
Crank Torque: 211 413 331 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 7:
Duration: 2:01
Work: 36 kJ
Intensity: 1.24
Pw:HR: 9.5%
Pa:HR: 10.7%
Distance: 0.687 mi
Min Max Avg
Power: 141 377 301 watts
Heart Rate: 130 173 160 bpm
Cadence: 50 99 77 rpm
Speed: 14.4 21.5 20.4 mph
Pace 2:47 4:11 2:57 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 785 788 787 ft
Crank Torque: 217 454 332 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 8:
Duration: 1:00
Work: 18 kJ
Intensity: 1.26
Pw:HR: -0.36%
Pa:HR: 4.42%
Distance: 0.345 mi
Min Max Avg
Power: 139 365 305 watts
Heart Rate: 144 168 158 bpm
Cadence: 55 90 79 rpm
Speed: 15.3 21.9 20.7 mph
Pace 2:44 3:55 2:54 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 782 785 784 ft
Crank Torque: 210 507 328 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

*** We then broke it down to ten min intervals.  The remainder of the ride was to be at .8-.85 intensity.  Until the last one we/meaning my training partners and I decided no matter how long we have gone or how bad we hurt we are doing one 5 min FTP at the end of every wko.  ***

Interval 9:
Duration: 10:01
Work: 127 kJ
TSS: 12.8 (intensity factor 0.877)
Norm Power: 212
VI: 1
Pw:HR: -2.72%
Pa:HR: 1.24%
Distance: 2.977 mi
Min Max Avg
Power: 0 272 212 watts
Heart Rate: 140 168 160 bpm
Cadence: 62 177 86 rpm
Speed: 9.2 19.6 17.8 mph
Pace 3:04 6:31 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 778 782 780 ft
Crank Torque: 0 346 209 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 10:
Duration: 10:01
Work: 130 kJ
TSS: 13.7 (intensity factor 0.907)
Norm Power: 220
VI: 1.01
Pw:HR: 0.01%
Pa:HR: 4.73%
Distance: 3.007 mi
Min Max Avg
Power: 0 674 217 watts
Heart Rate: 132 168 158 bpm
Cadence: 56 125 86 rpm
Speed: 7.6 27.7 17.9 mph
Pace 2:10 7:55 3:21 min/mi
Hub Torque: 0 16 8 lb-in
Altitude: 773 782 779 ft
Crank Torque: 0 531 215 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 11:
Duration: 10:00
Work: 129 kJ
TSS: 13.3 (intensity factor 0.895)
Norm Power: 216
VI: 1.01
Pw:HR: 2.68%
Pa:HR: 3.14%
Distance: 2.983 mi
Min Max Avg
Power: 0 337 215 watts
Heart Rate: 139 164 155 bpm
Cadence: 54 147 86 rpm
Speed: 8.1 20.9 17.9 mph
Pace 2:52 7:22 3:21 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 770 777 773 ft
Crank Torque: 0 365 213 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 12:  B}}}}0}}}}0}}}M
Duration: 5:01
Work: 75 kJ
TSS: 8.8 (intensity factor 1.027)
Norm Power: 249
VI: 0.99
Pw:HR: 2.07%
Pa:HR: 4.11%
Distance: 1.597 mi
Min Max Avg
Power: 123 334 252 watts
Heart Rate: 134 167 160 bpm
Cadence: 63 117 86 rpm
Speed: 15.5 21 19.0 mph
Pace 2:51 3:52 3:09 min/mi
Hub Torque: 5 12 9 lb-in
Altitude: 775 779 777 ft
Crank Torque: 115 380 250 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Entire workout:
Duration: 1:18:30 
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: 0 674 202 watts
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

Very happy with this weeks progress so far.  After Saturday I will just add it here to this blog page.

Time for some calories!!!!!!  Have a great day.



====================================================
Friday, December 23. 2011


Today's workout was a swim.  The workout included:
WU: 200 then 200 pull
MS:  3x400's, then 100 easy, followed by 10x100's (15" rest)
CD: 200 easy
Total for today: 3000 yards


Felt good but got some good and bad news from the Mike whom is the swimming director.  We have been working on my right arm cause I was dropping my elbow and missing some of my catch.  Well, that is now corrected and I am now pushing with my left hand.  Meaning my fingers are up when entering instead of my left wrist being limp or relaxed causing me to push the water before pulling.  I will get this stroke stuff down before long and will be swimming life a dolphin :).


Time to stretch, eat, and relax.  
====================================================
Well, my adult ADD got the best of me today and I just could not relax.  So too the pain cave I went.  Turned on the 2011 World Triathlon Championships and biked for 70 minutes.  My goal was to keep it around 70-75%.  I got close.

I broke them down into ten minute intervals.  First 5 min rpm's around 80-85 and second 5 min of each 95-100.

Bike Numbers

Interval 1:Duration: 10:01 (10:02)
Work: 111 kJ
TSS: 10 (intensity factor 0.774)
Norm Power: 187
VI: 1.01
Pw:HR: 0.88%
Pa:HR: 1.88%
Distance: 2.822 mi
Min Max Avg
Power: 0 251 185 watts
Heart Rate: 129 146 138 bpm
Cadence: 36 141 84 rpm
Speed: 3.8 18.4 16.9 mph
Pace 3:16 15:50 3:33 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 731 742 740 ft
Crank Torque: 0 394 187 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 2:
Duration: 10:04 (10:09)
Work: 109 kJ
TSS: 9.7 (intensity factor 0.76)
Norm Power: 184
VI: 1.01
Pw:HR: 2.53%
Pa:HR: 4.93%
Distance: 2.834 mi
Min Max Avg
Power: 0 248 182 watts
Heart Rate: 122 148 139 bpm
Cadence: 42 162 85 rpm
Speed: 0 18.8 16.8 mph
Pace 3:11 0:00 3:34 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 736 740 738 ft
Crank Torque: 0 248 182 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 3:
Duration: 9:59 (11:29)
Work: 109 kJ
TSS: 9.7 (intensity factor 0.785)
Norm Power: 190
VI: 1.04
Pw:HR: 3.24%
Pa:HR: 5.12%
Distance: 2.786 mi
Min Max Avg
Power: 0 280 183 watts
Heart Rate: 103 148 136 bpm
Cadence: 32 110 85 rpm
Speed: 2.4 19.3 16.7 mph
Pace 3:07 24:46 3:36 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 736 739 738 ft
Crank Torque: 0 583 182 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 4:
Duration: 10:01
Work: 112 kJ
TSS: 10.3 (intensity factor 0.786)
Norm Power: 190
VI: 1.01
Pw:HR: -3.75%
Pa:HR: 1.68%
Distance: 2.861 mi
Min Max Avg
Power: 0 256 188 watts
Heart Rate: 125 146 138 bpm
Cadence: 48 139 82 rpm
Speed: 5.9 18.5 17.1 mph
Pace 3:14 10:10 3:31 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 734 738 736 ft
Crank Torque: 0 396 194 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 5:
Duration: 10:01
Work: 113 kJ
TSS: 10.6 (intensity factor 0.797)
Norm Power: 193
VI: 1.02
Pw:HR: 1.15%
Pa:HR: 2.41%
Distance: 2.841 mi
Min Max Avg
Power: 0 412 188 watts
Heart Rate: 129 149 141 bpm
Cadence: 38 103 85 rpm
Speed: 3.7 22.9 17.0 mph
Pace 2:37 16:06 3:32 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 732 735 734 ft
Crank Torque: 0 374 187 lb-in
Temperature: 77 78.8 77.4 Fahrenheit

Interval 6:
Duration: 10:21 (10:22)
Work: 123 kJ
TSS: 12.1 (intensity factor 0.837)
Norm Power: 203
VI: 1.02
Pw:HR: -2.17%
Pa:HR: -0.37%
Distance: 2.999 mi
Min Max Avg
Power: 0 309 199 watts
Heart Rate: 128 153 141 bpm
Cadence: 42 100 83 rpm
Speed: 4 20.9 17.3 mph
Pace 2:52 15:05 3:28 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 730 734 732 ft
Crank Torque: 0 328 202 lb-in
Temperature: 77 77 77.0 Fahrenheit

Entire workout (182 watts):
Duration: 1:11:43
Work: 781 kJ
TSS: 71.4 (intensity factor 0.781)
Norm Power: 189
VI: 1.04
Pw:HR: 1.36%
Pa:HR: 6.05%
Distance: 20.092 mi
Min Max Avg
Power: 0 412 182 watts
Heart Rate: 81 153 137 bpm
Cadence: 30 162 84 rpm
Speed: 0 22.9 16.7 mph
Pace 2:37 0:00 3:35 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 730 742 736 ft
Crank Torque: 0 583 183 lb-in
Temperature: 77 78.8 78.3 Fahrenheit

So I had to take a peek and I am sitting at 4,690 miles on the bike for the year of 2011, running I am at 1,119, and swimming I have no clue.