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.
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