Lake Time

Lake Time
Okiboji 7/2011

Wednesday, July 20, 2011


Well today was to be an hour ride working on VO2 max bursts at 30 seconds on and 30 seconds off with 16 sets of them.  The ride turned into a two hour ride in 88 degree freaking weather, humid with a dew point at 80 degrees.  The vo2 max started well and by number 14 I thought my heart was going to burst.  Max HR though only hit 169.

I new it was going to be long when a training partner said well lets take the Farrar loop that will be about an hour.  I was down with it but was smiling inside cause I new it was extra training miles for me.  The funny part of this story is the person that wanted to do the Farrar loop disappeared and never made it for the 30 min run.  I got a text that said......quote "I am pooped you will be doing the run without me.  Thanks for the ride".  We smiled.......

Goal race weight 145 pounds.  Weight today 149.6.  Looks like I get doughnut holes and chocolate milk for the perfect balance of carbs, fat, and protein.  Ahhhh, mmmm so good :)

entire workout ():Duration: 1:53:53
Work: 1089 kJ
TSS: 126.7 (intensity factor 0.828)
Norm Power: 191
VI: 1.2
Pw:HR: -3.47%
Pa:HR: 16.96%
Distance: 36.558 mi
Elevation Gain: 565 ft
Elevation Loss: 574 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 0 651 159 watts
Heart Rate: 67 169 146 bpm
Cadence: 30 246 88 rpm
Speed: 0 36.7 19.2 mph
Pace 1:38 0:00 3:08 min/mi
Hub Torque: 0 27 6 lb-in
Altitude: 904 1103 1021 ft
Crank Torque: 0 1007 154 lb-in
Temperature: 82.4 93.2 88.2 Fahrenheit

The run following the bike was a hot suffer fest but we mustard through it.  We decided with the hot and humidity to adjust our slow pace and overall it wasn't to bad.  Stopped at someones sprinkler system and wetted down the running hat....ahhh that felt great for 30 seconds. 


Working at the firehouse fulfilling a time trade from 1900-0700 then to get in the 120 minute run tomorrow morning.  I have decided in order to nail my half marathon and marathon pace's that I will be doing the run on a treadmill vs in 90 degree heat.  Then a nice dip in the pool and a soak in the hot tub.

As always be safe out there and train smart.

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