Lake Time

Lake Time
Okiboji 7/2011

Saturday, August 13, 2011

Training week 8 comes to a close.

Well week 8 of 12 came to a close today after a great workout.  This week I attempted to get some volume in d/t the fact I am leaving for New York at 0400 tomorrow morning and will not be back until Friday evening.

Total running miles for the week: 41
Total biking miles for the week: 208
Total yards swimming for the week: 13,000

I am feeling strong and ready to roll.  We have one more hard week of training left which includes next Saturdays race rehearsal.  This will consist of a 6 hour bike ride or 112 miles whichever comes first followed by a 6 mile or one hour run whichever comes first.  Thursday of next week is our last long run which consist of 2 hours and 30 minutes.  Going to try and get in 20 miles that day.  Looking forward to that day cause after that THE SLOW TAPER IS HERE!!!!!!

Since I am New York for the week I am doing a high volume run week:
Monday-45 min to include strides at the end
Tuesday-60 min to include 3 one mile repeats
Wed-45 min to include strides at the end
Thursday-2:30 (last long run)
Friday-I am putting on the compression tights and socks and hopefully will be ready for Sat.
Hoping to get around 40 miles in 4 days.

Today's bike landed me 101 miles in 5:06.  What a beautiful morning here in Iowa.  We got started at 0400.  FTP work was included.  Lots of fun stuff happened.  My training partners seat broke so he had to call his wife at 0445 to come and get him.  We came to a stop at a red light and didn't see anyone (at 0400) so we proceeded through....Well we were wrong on came the PoPo's cherries.  He pulled us over.  We acted as if we didn't see him at first and he came on the loud speaker and made sure we heard him.  Lucky for us he gave us a warning.  Thank You to the Colfax Cop.  He said it was like a 130 dollar fine.

Bike Numbers from today.
FTP # 1-Duration: 8:03
TSS: 13.3 (intensity factor 0.995)
Norm Power: 246
Power: 53 352 243 watts
Cadence: 72 170 92 rpm
Speed: 20.3 33.6 25.6 mph

FTP # 2-Duration: 8:07TSS: 13.2 (intensity factor 0.986)
Norm Power: 244
Power: 106 421 245 watts
Cadence: 73 123 95 rpm
Speed: 15.3 35.7 26.8 mph

FTP#3-Duration: 11:21TSS: 17.8 (intensity factor 0.988)
Norm Power: 244
Power: 0 403 243 watts
Cadence: 47 141 95 rpm
Speed: 10.4 31.7 19.4 mph

Duration: 5:06:14
Work: 3233 kJ
TSS: 309.2 (intensity factor 0.787)
Norm Power: 194
VI: 1.1
Distance: 100.459 mi
Elevation Gain: 2296 ft
Elevation Loss: 2369 ft
Grade: -0.0 % (-71 ft)
Min Max Avg
Power: 0 576 176 watts
Cadence: 30 239 90 rpm
Speed: 0 39 19.6 mph
Pace 1:32 0:00 3:04 min/mi
Hub Torque: 0 33 6 lb-in
Altitude: 785 1018 907 ft
Crank Torque: 0 954 166 lb-in
Temperature: 66.2 77 70.3 Fahrenheit

Bringing week 8 to a close is a good feeling.  Myself and my teammates are starting to feel the itch and ready to hit it.  A lot of the double top secret Iowa sleeper cell are in Madison this weekend riding and running on the course and will return next weekend to do their final race rehearsals.  Wish I could be with you all.  Be safe up there and enjoy.
Coach posted on the wall in Endurance Nation that the water temp had dropped so it looks like at this time it will be a wet suit legal race.  Please if you are reading this say a prayer starting today for beautiful weather come 9/11/11.

I will be renting a GPS chip from My Athlete so you all came track me.  It will show you exactly where I am on the course, how far I have traveled, how far I have left, my elevation, and speed.  Once I have this I will post what you need to track me come race day.

Well everyone have a great Saturday and we will talk again soon.


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