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:

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.


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.  

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