Up at 0300 for my share of coffee and calories. It was 43 degrees and light rain. Wind was SW at 8.
Well we arrived in Colfax and off we went. Stepped outside of the vechicle and decided I needed to put on a long sleeve Under Armour Heat shirt and a long sleeve gortex running jacket. We purchased running head lamps and they worked like a charm. Lit the road and ditch up. Also vests with flashing LED lights. I am glad I did. The first 6 miles headed out of Colfax towards Mitchellville are nothing but ups and downs. Well according to the Garmin are nothing but up and down Started at 790 feet for elevation and at mile 6 were at 995 feet of elevation. Most challenging part of the run.
Arrived in Mitchellville and decided to pick up the pace for miles 7-10.
Miles 10-20 my goal was to negative split and mission accomplished.
Mile 18 we turned west into the wind and holy cow did the wind pick up or were the hounds from hell released. It was so damn hard I stopped bent over and started screaming. Glad that stretch was only a mile long.
Well one twenty left and then to start tapering. Program left for long runs is 12, 20, 12, 8, then race.
Have a great one.
Lake Time
Okiboji 7/2011
Sunday, October 30, 2011
Saturday, October 29, 2011
We braved it
 |
| Yes they are in Jamaica too :) |
 |
| Sunset at Rick's Cafe in Negril Jamaica |
Bike Numbers:
Interval 1:
Duration: 15:04
Work: 223 kJ
TSS: 26.6 (intensity factor 1.029)
Norm Power: 247
VI: 1
Distance: 5.531 mi
Elevation Gain: 233 ft
Elevation Loss: 231 ft
Grade: 0.0 % (4 ft)
Min Max Avg
Power: 0 420 247 watts
Cadence: 67 156 93 rpm
Speed: 13.5 34.4 22.0 mph
Pace 1:45 4:27 2:44 min/mi
Hub Torque: 0 16 8 lb-in
Altitude: 651 760 718 ft
Crank Torque: 0 415 226 lb-in
Interval 2:
Duration: 15:01
Work: 196 kJ
TSS: 23.2 (intensity factor 1.021)
Norm Power: 245
VI: 1
Distance: 5.566 mi
Elevation Gain: 97 ft
Elevation Loss: 288 ft
Grade: -0.6 % (-190 ft)
Min Max Avg
Power: 0 406 246 watts
Cadence: 73 115 93 rpm
Speed: 9.6 36.2 25.0 mph
Pace 1:40 6:14 2:24 min/mi
Hub Torque: 0 19 7 lb-in
Altitude: 564 756 625 ft
Crank Torque: 0 470 224 lb-in
Interval 3:
Duration: 5:02
Work: 83 kJ
Norm Power 277 (intensity factor 1.154!!!!!!!!!!!!!!!!!!!!!) CRUSHED IT!!!!!!!!!!!
Distance: 1.675 mi
Elevation Gain: 82 ft
Elevation Loss: 64 ft
Grade: 0.2 % (14 ft)
Min Max Avg
Power: 0 480 277 watts
Cadence: 45 136 92 rpm
Speed: 9.4 31.8 19.9 mph
Pace 1:53 6:21 3:01 min/mi
Hub Torque: 0 23 10 lb-in
Altitude: 644 733 701 ft
Crank Torque: 0 563 257 lb-in
Entire workout:
Duration: 1:53:42
Work: 1279 kJ
TSS: 143.1 (intensity factor 0.886)
Norm Power: 213
Distance: 36.638 mi
Elevation Gain: 1131 ft
Elevation Loss: 1121 ft
Grade: 0.0 % (15 ft)
Min Max Avg
Power: 0 480 188 watts
Cadence: 31 231 89 rpm
Speed: 0 36.2 19.3 mph
Pace 1:40 0:00 3:07 min/mi
Hub Torque: 0 27 7 lb-in
Altitude: 561 790 695 ft
Crank Torque: 0 882 177 lb-in
Well for the month of Oct I have logged 369.78 miles and for the year I am setting at 4,305.78 miles.
 |
| Looking for Lieberman....AKA xray man |
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| My wife sleeping again in the back yard :) |
Thursday, October 27, 2011
Thursday
Well this am brought a shoulder and lat workout then my normal bike wo. Today's bike was 60 minutes with two 12 min FTP. I decided to jump on the drainer more for convience than anything else. The trainer is always harder for me. I steered from the plan a little. I added 4 sets of 5 min FTP's on top of the normal.
BIKE #'s
Interval 1:Duration: 12:01 (12:02)
Work: 160 kJ
TSS: 20.4 (intensity factor 1.01)
Norm Power: 222
Distance: 3.673 mi
Min Max Avg
Power: 0 283 223 watts
Cadence: 36 99 83 rpm
Speed: 7.5 19.8 18.3 mph
Pace 3:02 7:59 3:17 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 751 754 752 ft
Crank Torque: 0 469 228 lb-in
Temperature: 73.4 75.2 74.2 Fahrenheit
Interval 2:
Duration: 12:00
Work: 154 kJ
TSS: 18.9 (intensity factor 0.972)
Norm Power: 214
Distance: 3.61 mi
Min Max Avg
Power: 0 328 215 watts
Cadence: 38 94 80 rpm
Speed: 9.9 20.7 18.0 mph
Pace 2:54 6:04 3:20 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 750 753 751 ft
Crank Torque: 0 458 227 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Interval 3:
Duration: 5:00
Work: 63 kJ
TSS: 7.5 (intensity factor 0.95)
Norm Power: 209
Distance: 1.487 mi
Min Max Avg
Power: 0 258 211 watts
Cadence: 50 106 82 rpm
Speed: 9.4 18.7 17.8 mph
Pace 3:12 6:24 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 750 751 751 ft
Crank Torque: 0 435 218 lb-in
Interval 4:
Duration: 5:01
Work: 64 kJ
TSS: 7.9 (intensity factor 0.969)
Norm Power: 213
Distance: 1.498 mi
Min Max Avg
Power: 0 284 215 watts
Cadence: 56 92 82 rpm
Speed: 7.8 20.1 17.8 mph
Pace 2:59 7:40 3:22 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 751 752 751 ft
Crank Torque: 0 375 222 lb-in
Temperature: 75.2 77 76.3 Fahrenheit
Interval 5:Duration: 5:01
Work: 63 kJ
TSS: 7.6 (intensity factor 0.953)
Norm Power: 210
Distance: 1.491 mi
Min Max Avg
Power: 0 259 212 watts
Cadence: 61 86 81 rpm
Speed: 10.5 18.9 17.8 mph
Pace 3:11 5:43 3:23 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 751 752 752 ft
Crank Torque: 0 336 220 lb-in
Temperature: 75.2 77 76.6 Fahrenheit
Entire workout:
Duration: 1:00:50
Work: 680 kJ
TSS: 83.2 (intensity factor 0.91)
Norm Power: 200
Distance: 17.026 mi
Min Max Avg
Power: 0 386 186 watts
Cadence: 30 134 81 rpm
Speed: 0 23.2 16.7 mph
Pace 2:35 0:00 3:35 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 750 754 752 ft
Crank Torque: 0 469 193 lb-in
Temperature: 71.6 77 75.1 Fahrenheit
BIKE #'s
Interval 1:Duration: 12:01 (12:02)
Work: 160 kJ
TSS: 20.4 (intensity factor 1.01)
Norm Power: 222
Distance: 3.673 mi
Min Max Avg
Power: 0 283 223 watts
Cadence: 36 99 83 rpm
Speed: 7.5 19.8 18.3 mph
Pace 3:02 7:59 3:17 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 751 754 752 ft
Crank Torque: 0 469 228 lb-in
Temperature: 73.4 75.2 74.2 Fahrenheit
Interval 2:
Duration: 12:00
Work: 154 kJ
TSS: 18.9 (intensity factor 0.972)
Norm Power: 214
Distance: 3.61 mi
Min Max Avg
Power: 0 328 215 watts
Cadence: 38 94 80 rpm
Speed: 9.9 20.7 18.0 mph
Pace 2:54 6:04 3:20 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 750 753 751 ft
Crank Torque: 0 458 227 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Interval 3:
Duration: 5:00
Work: 63 kJ
TSS: 7.5 (intensity factor 0.95)
Norm Power: 209
Distance: 1.487 mi
Min Max Avg
Power: 0 258 211 watts
Cadence: 50 106 82 rpm
Speed: 9.4 18.7 17.8 mph
Pace 3:12 6:24 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 750 751 751 ft
Crank Torque: 0 435 218 lb-in
Interval 4:
Duration: 5:01
Work: 64 kJ
TSS: 7.9 (intensity factor 0.969)
Norm Power: 213
Distance: 1.498 mi
Min Max Avg
Power: 0 284 215 watts
Cadence: 56 92 82 rpm
Speed: 7.8 20.1 17.8 mph
Pace 2:59 7:40 3:22 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 751 752 751 ft
Crank Torque: 0 375 222 lb-in
Temperature: 75.2 77 76.3 Fahrenheit
Interval 5:Duration: 5:01
Work: 63 kJ
TSS: 7.6 (intensity factor 0.953)
Norm Power: 210
Distance: 1.491 mi
Min Max Avg
Power: 0 259 212 watts
Cadence: 61 86 81 rpm
Speed: 10.5 18.9 17.8 mph
Pace 3:11 5:43 3:23 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 751 752 752 ft
Crank Torque: 0 336 220 lb-in
Temperature: 75.2 77 76.6 Fahrenheit
Entire workout:
Duration: 1:00:50
Work: 680 kJ
TSS: 83.2 (intensity factor 0.91)
Norm Power: 200
Distance: 17.026 mi
Min Max Avg
Power: 0 386 186 watts
Cadence: 30 134 81 rpm
Speed: 0 23.2 16.7 mph
Pace 2:35 0:00 3:35 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 750 754 752 ft
Crank Torque: 0 469 193 lb-in
Temperature: 71.6 77 75.1 Fahrenheit
Tuesday, October 25, 2011
Well Monday started out with a BANG!!!! I did a lower body workout that all my sets went up by 10-12 pounds. I am learning to love hate the lunges in the smith machine. My hamstrings curls made the biggest improvement. I then decided since it was 72 degrees and of course windy that I would do Tuesdays bike and run workout. I had one of the best bike workouts in a few days. This comes after 6 consecutive days of riding or running hard. Sunday morning a training partner and I went for a recovery ride and overall IF was .77 so happy with that.
BIKE NUMBER
BIKE NUMBER
 |
| beutiful Jamaica |
Interval 1:
Duration: 15:02
Work: 229 kJ
TSS: 28 (intensity factor 1.058)
Norm Power: 254
VI: 1
Distance: 6.175 mi
Elevation Gain: 236 ft
Elevation Loss: 213 ft
Grade: 0.1 % (32 ft)
Min Max Avg
Power: 0 449 254 watts
Cadence: 66 186 95 rpm
Speed: 15.5 40 24.6 mph
Pace 1:30 3:53 2:27 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 704 808 764 ft
 |
| Oh behave |
Crank Torque: 0 466 226 lb-in
Temperature: 69.8 71.6 70.0 Fahrenheit
Interval 2:
Duration: 13:23
Work: 199 kJ
TSS: 23.7 (intensity factor 1.031)
Norm Power: 247
VI: 1
Distance: 6.141 mi
Elevation Gain: 82 ft
Elevation Loss: 178 ft
Grade: -0.3 % (-87 ft)
Min Max Avg
Power: 0 339 248 watts
Cadence: 42 147 94 rpm
Speed: 16.7 38 27.5 mph
Pace 1:35 3:35 2:11 min/mi
Hub Torque: 0 12 6 lb-in
Altitude: 643 822 706 ft
Crank Torque: 0 473 224 lb-in
Temperature: 69.8 71.6 70.2 Fahrenheit
After the intervals (FTP) were over I broke the ride down into ten min intervals and tried to keep them between 80-85%. Makes the ride more fun in a way.
Interval 3:
Duration: 10:00
Work: 122 kJ
TSS: 12.1 (intensity factor 0.854)
Norm Power: 205
VI: 1.01
Distance: 3.572 mi
Elevation Gain: 51 ft
Elevation Loss: 184 ft
Grade: -0.7 % (-140 ft)
Min Max Avg
Power: 0 301 203 watts
Cadence: 67 201 88 rpm
Speed: 11.7 29.5 21.4 mph
Pace 2:02 5:07 2:48 min/mi
Hub Torque: 0 16 7 lb-in
Altitude: 674 863 770 ft
Crank Torque: 0 310 194 lb-in
Temperature: 69.8 71.6 71.2 Fahrenheit
Interval 4:
Duration: 10:59
Work: 120 kJ
TSS: 11.3 (intensity factor 0.802)
Norm Power: 193
VI: 1.05
Distance: 2.939 mi
Elevation Gain: 102 ft
Elevation Loss: 0 ft
Grade: 0.7 % (105 ft)
Min Max Avg
Power: 0 273 183 watts
Cadence: 55 156 87 rpm
Speed: 0 21.5 16.0 mph
Pace 2:47 0:00 3:45 min/mi
Hub Torque: 0 19 8 lb-in
Altitude: 675 781 694 ft
Crank Torque: 0 369 179 lb-in
Temperature: 71.6 75.2 73.2 Fahrenheit
Interval 5:
Duration: 10:01
Work: 122 kJ
TSS: 12.3 (intensity factor 0.859)
Norm Power: 206
VI: 1.01
Distance: 2.975 mi
Elevation Gain: 91 ft
Elevation Loss: 31 ft
Grade: 0.3 % (54 ft)
Min Max Avg
Power: 0 342 204 watts
Cadence: 72 186 89 rpm
Speed: 11.6 29.1 17.8 mph
Pace 2:04 5:10 3:22 min/mi
Hub Torque: 0 18 8 lb-in
Altitude: 782 858 821 ft
Crank Torque: 0 336 195 lb-in
Temperature: 75.2 77 75.6 Fahrenheit
Interval 6:
Duration: 9:47
Work: 110 kJ
TSS: 11.2 (intensity factor 0.828)
Norm Power: 199
VI: 1.05
Distance: 3.14 mi
Elevation Gain: 10 ft
Elevation Loss: 41 ft
Grade: -0.2 % (-34 ft)
Min Max Avg
Power: 0 291 189 watts
Cadence: 50 119 88 rpm
Speed: 10.5 23.6 19.2 mph
Pace 2:32 5:43 3:07 min/mi
Hub Torque: 0 11 6 lb-in
Altitude: 801 844 827 ft
Crank Torque: 0 296 180 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 7:
Duration: 10:07 (10:33)
Work: 108 kJ
TSS: 9.9 (intensity factor 0.785)
Norm Power: 188
VI: 1.06
Distance: 2.851 mi
Elevation Gain: 41 ft
Elevation Loss: 22 ft
Grade: 0.2 % (24 ft)
Min Max Avg
Power: 0 338 178 watts
Cadence: 32 153 90 rpm
Speed: 0 28 16.8 mph
Pace 2:09 0:00 3:34 min/mi
Hub Torque: 0 21 7 lb-in
Altitude: 794 850 815 ft
Crank Torque: 0 599 171 lb-in
Temperature: 77 77 77.0 Fahrenheit
Entire workout:
Duration: 1:43:49
Work: 1236 kJ
TSS: 134.5 (intensity factor 0.89)
Norm Power: 214
VI: 1.08
Distance: 35.567 mi
Elevation Gain: 803 ft
Elevation Loss: 766 ft
Grade: 0.0 % (36 ft)
Min Max Avg
Power: 0 449 199 watts
Cadence: 31 201 90 rpm
Speed: 0 40 20.5 mph
Pace 1:30 0:00 2:56 min/mi
Hub Torque: 0 27 7 lb-in
Altitude: 643 863 772 ft
Crank Torque: 0 790 187 lb-in
Temperature: 69.8 77 72.9 Fahrenheit
Sunday, October 23, 2011
Sunday
Yesterday was our back week for our marathon training and it went well. We took off at 0400 and ran a route that we use to run when training for the DSM Marathon. Started out not sure if I was going to be able to finish cause my quads and lower back were sore. Thursday and Friday were both very hard bike workouts and now thinking of it Wed was a hell of a interval workout so this week has been HARD!!!!
Today I believe a new training partner and I are biking to Colfax and back. Nice easy recovery ride. Its then shoulder and back day in the gym. Caleb and I have a photo shoot today with Mrs. Pike to get some new action shots for our web page and charity. Things are really starting to come together. I am looking forward to our training and goals that we will be setting out to accomplish. 2012 is going to fly bye cause of all the items on the agenda!!!!! Looking forward to it though.
Well week 4/20 comes to an end today and Tuesday starts week 5. The bike interval look the same as week 4 then week 6 they jump up from 15 min to 20 minutes. The mile repeats are now 4x1 mile repeats at the threshold pace. Always look forward to those. I do all my speed work on a treadmill vs track. Therefore, if I stop I know I am being thrown off the back.
I broke down earlier in the week and took the bike in the basement and did Thursday's workout on the trainer. Damn, I forgot how hard those are and how much I really hate the trainer. Friday it was beautiful so Mike and I went outside for a couple of hours. He cried a little about the wind but in his favor no matter which way we turned it was in our faces. Makes us that much stronger though.
Well Caleb and I will get some pictures uploaded here in the next few days and will update the website.
Take care and be safe out there. Remember to get your daily protein!!!!
Today I believe a new training partner and I are biking to Colfax and back. Nice easy recovery ride. Its then shoulder and back day in the gym. Caleb and I have a photo shoot today with Mrs. Pike to get some new action shots for our web page and charity. Things are really starting to come together. I am looking forward to our training and goals that we will be setting out to accomplish. 2012 is going to fly bye cause of all the items on the agenda!!!!! Looking forward to it though.
Well week 4/20 comes to an end today and Tuesday starts week 5. The bike interval look the same as week 4 then week 6 they jump up from 15 min to 20 minutes. The mile repeats are now 4x1 mile repeats at the threshold pace. Always look forward to those. I do all my speed work on a treadmill vs track. Therefore, if I stop I know I am being thrown off the back.
I broke down earlier in the week and took the bike in the basement and did Thursday's workout on the trainer. Damn, I forgot how hard those are and how much I really hate the trainer. Friday it was beautiful so Mike and I went outside for a couple of hours. He cried a little about the wind but in his favor no matter which way we turned it was in our faces. Makes us that much stronger though.
Well Caleb and I will get some pictures uploaded here in the next few days and will update the website.
Friday, October 21, 2011
Its Friday its Friday its Friday
Wow what a week it has been. This year is just flying by.
Well today I had to do Saturdays bike workout which is always a challenge in its self. Note this was done after Thursday not so easy bike followed by a lower body workout. We decided to go outside today cause it was sunny with a mild breeze and 38 degrees.
Great news!!! Caleb Pike and I have joined arms this year and next with Children's Cancer Connection. They are the charity we will be working directly with and raising monies for!! I think they are as excited as we are. Our web page is still in the works but hope to have it completed within the next two weeks. You may view it at: http://www.im4rm.com/ We will be out looking for sponsors in the next few weeks. Looks like we have 5 already but would like 10-15. We will be having a sweet ass tri top designed and our sponsors will be shown with pride at every race of 2012. Our charities site is: www.ChildrenscancerConnection.org
Our first and up coming event will be an indoor century ride. Location TBA. Maybe with a video game component along with it. Good times a coming my friends.
Today's workout was to be 75 min with 2x15 min FTP then the remainder of the ride at .80-.85.
FTP #1
Duration: 15:03
Work: 222 kJ
TSS: 25.9 (intensity factor 1.031)
Norm Power: 247
VI: 1.01
Distance: 6.512 mi
Elevation Gain: 62 ft
Elevation Loss: 198 ft
Grade: -0.4 % (-146 ft)
Min Max Avg
Power: 0 376 246 watts
Cadence: 32 129 95 rpm
Speed: 4.7 40.7 25.9 mph
FTP #2
Duration: 15:01
Work: 213 kJ
TSS: 24.4 (intensity factor 0.987)
Norm Power: 237
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.166 mi
Elevation Gain: 245 ft
Elevation Loss: 97 ft
Grade: 0.5 % (148 ft)
Min Max Avg
Power: 0 360 237 watts
Cadence: 68 153 92 rpm
Speed: 13.8 34.7 20.6 mph
Entire workout:
Duration: 1:54:07 (2:06:35)
Work: 1215 kJ
TSS: 130.4 (intensity factor 0.841)
Norm Power: 202
VI: 1.14
Distance: 36.218 mi
Elevation Gain: 817 ft
Elevation Loss: 796 ft
Grade: 0.0 % (12 ft)
Min Max Avg
Power: 0 465 177 watts
Cadence: 31 191 92 rpm
Speed: 0 40.7 19.0 mph
Pace 1:28 0:00 3:10 min/mi
Hub Torque: 0 27 6 lb-in
Altitude: 603 821 728 ft
Crank Torque: 0 799 162 lb-in
Time for a nice soak in the whirl pool tub, recovery socks, feet elevated and food.
Thursdays Bike Numbers:
Note this as down in the pain cave on the trainer cause it was in the 20's with a nasty wind. The workout was 60 min and the FTP's were 12 min x 2. When you come in from the outside your FTP drops 20-25 watts therefore I readjusted mine to about 220 which seemed about right for me. This was a freaking struggle from the beginning.
Today FTP #1 was .99 and FTP #2 was .99
Overall IF was .92 so I can't complain about that.
For the month of Oct I have now logged 260.96 miles and for the year I am at 4,196 miles.
Saturday I am at the fire station for a 24 hour shift so four of us are running 13 miles starting at 0400. This is our back week on our marathon hack. Next week is one of the three 20 milers. Always look forward to that monster.
Alison has been very busy at work and stressed out so she is sooooo glad this week is over.
Keegan is driving his car from home in Indianola to our house in Altoona after school today for this first time. He is rreally excited as are we.
Well all train hard, keep your chin up no matter what, and most of all remember everyone goes home at the end of the day.
Well today I had to do Saturdays bike workout which is always a challenge in its self. Note this was done after Thursday not so easy bike followed by a lower body workout. We decided to go outside today cause it was sunny with a mild breeze and 38 degrees.
Great news!!! Caleb Pike and I have joined arms this year and next with Children's Cancer Connection. They are the charity we will be working directly with and raising monies for!! I think they are as excited as we are. Our web page is still in the works but hope to have it completed within the next two weeks. You may view it at: http://www.im4rm.com/ We will be out looking for sponsors in the next few weeks. Looks like we have 5 already but would like 10-15. We will be having a sweet ass tri top designed and our sponsors will be shown with pride at every race of 2012. Our charities site is: www.ChildrenscancerConnection.org
Our first and up coming event will be an indoor century ride. Location TBA. Maybe with a video game component along with it. Good times a coming my friends.
Today's workout was to be 75 min with 2x15 min FTP then the remainder of the ride at .80-.85.
FTP #1
Duration: 15:03
Work: 222 kJ
TSS: 25.9 (intensity factor 1.031)
Norm Power: 247
VI: 1.01
Distance: 6.512 mi
Elevation Gain: 62 ft
Elevation Loss: 198 ft
Grade: -0.4 % (-146 ft)
Min Max Avg
Power: 0 376 246 watts
Cadence: 32 129 95 rpm
Speed: 4.7 40.7 25.9 mph
FTP #2
Duration: 15:01
Work: 213 kJ
TSS: 24.4 (intensity factor 0.987)
Norm Power: 237
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.166 mi
Elevation Gain: 245 ft
Elevation Loss: 97 ft
Grade: 0.5 % (148 ft)
Min Max Avg
Power: 0 360 237 watts
Cadence: 68 153 92 rpm
Speed: 13.8 34.7 20.6 mph
Entire workout:
Duration: 1:54:07 (2:06:35)
Work: 1215 kJ
TSS: 130.4 (intensity factor 0.841)
Norm Power: 202
VI: 1.14
Distance: 36.218 mi
Elevation Gain: 817 ft
Elevation Loss: 796 ft
Grade: 0.0 % (12 ft)
Min Max Avg
Power: 0 465 177 watts
Cadence: 31 191 92 rpm
Speed: 0 40.7 19.0 mph
Pace 1:28 0:00 3:10 min/mi
Hub Torque: 0 27 6 lb-in
Altitude: 603 821 728 ft
Crank Torque: 0 799 162 lb-in
Time for a nice soak in the whirl pool tub, recovery socks, feet elevated and food.
Thursdays Bike Numbers:
Note this as down in the pain cave on the trainer cause it was in the 20's with a nasty wind. The workout was 60 min and the FTP's were 12 min x 2. When you come in from the outside your FTP drops 20-25 watts therefore I readjusted mine to about 220 which seemed about right for me. This was a freaking struggle from the beginning.
Saturday I am at the fire station for a 24 hour shift so four of us are running 13 miles starting at 0400. This is our back week on our marathon hack. Next week is one of the three 20 milers. Always look forward to that monster.
Alison has been very busy at work and stressed out so she is sooooo glad this week is over.
Keegan is driving his car from home in Indianola to our house in Altoona after school today for this first time. He is rreally excited as are we.
Tuesday, October 18, 2011
A blazing start to week 4
Well this week for me is week 4 of 20. Things are really heating up this week. I am also learning how damn hard it is to do this outseason and train for a marathon at the same time. DO NOT DO AND WILL NOT DO AGAIN.
Monday was a crippling lower body workout for me but my squat went up 30 pounds since my last max so thumbs up there. I then ran six miles with a buddy afterwards on very tired legs. Our pace was 9:05 and lots of hills decided to show up.
Tuesday for me was a scheduled bike and 25 minute brick.
Bike Numbers:
Interval 1:
Duration: 15:01
Work: 214 kJ
TSS: 24.7 (intensity factor 0.994)
Norm Power: 239
VI: 1
Distance: 5.175 mi
Elevation Gain: 92 ft
Elevation Loss: 51 ft
Grade: 0.1 % (35 ft)
Min Max Avg
Power: 0 326 239 watts
Cadence: 38 134 93 rpm
Speed: 5 28.5 20.6 mph
***Interval 2 got interesting cause of the wind. As you can see by the speed from Int # 1 and #2 the wind was at my back and lots of ups and downs. I was cruising at times of up to 38 mph and so had a hard time nailing this FTP but got close.
Interval 2:
Duration: 15:03
Work: 201 kJ
TSS: 22.3 (intensity factor 0.95)
Norm Power: 228
VI: 1.02
Distance: 6.301 mi
Elevation Gain: 154 ft
Elevation Loss: 273 ft
Grade: -0.4 % (-120 ft)
Min Max Avg
Power: 0 339 223 watts
Cadence: 36 129 91 rpm
Speed: 8 37.8 25.0 mph
Entire workout (197 watts):
Duration: 1:08:31 (1:09:35)
Work: 808 kJ
TSS: 87.6 (intensity factor 0.881)
Norm Power: 211
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.813 mi
Elevation Gain: 550 ft
Elevation Loss: 558 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 353 197 watts
Cadence: 33 177 89 rpm
Speed: 0 37.8 19.0 mph
Pace 1:35 0:00 3:09 min/mi
Hub Torque: 0 35 7 lb-in
Altitude: 774 929 875 ft
Crank Torque: 0 840 187 lb-in
Well as of today for the year to date I have logged 4,197 miles. My year us up Nov 1. This journey has been so real and I am amazed at the leaps and bounds I have made. A friend of mine use to text me and call me and say, "Now there is no need to do all the extra stuff you are doing trust me this stuff is hard!!!" He was so right. The only thing I am doing this outseason is trying to put on some muscle weight to my legs, lats, etc. I truly feel that is a piece of the outseason that I needed to add this year.
Well be safe out there all.
Monday was a crippling lower body workout for me but my squat went up 30 pounds since my last max so thumbs up there. I then ran six miles with a buddy afterwards on very tired legs. Our pace was 9:05 and lots of hills decided to show up.
Tuesday for me was a scheduled bike and 25 minute brick.
Bike Numbers:
Interval 1:
Duration: 15:01
Work: 214 kJ
TSS: 24.7 (intensity factor 0.994)
Norm Power: 239
VI: 1
Distance: 5.175 mi
Elevation Gain: 92 ft
Elevation Loss: 51 ft
Grade: 0.1 % (35 ft)
Min Max Avg
Power: 0 326 239 watts
Cadence: 38 134 93 rpm
Speed: 5 28.5 20.6 mph
***Interval 2 got interesting cause of the wind. As you can see by the speed from Int # 1 and #2 the wind was at my back and lots of ups and downs. I was cruising at times of up to 38 mph and so had a hard time nailing this FTP but got close.
Interval 2:
Duration: 15:03
Work: 201 kJ
TSS: 22.3 (intensity factor 0.95)
Norm Power: 228
VI: 1.02
Distance: 6.301 mi
Elevation Gain: 154 ft
Elevation Loss: 273 ft
Grade: -0.4 % (-120 ft)
Min Max Avg
Power: 0 339 223 watts
Cadence: 36 129 91 rpm
Speed: 8 37.8 25.0 mph
Entire workout (197 watts):
Duration: 1:08:31 (1:09:35)
Work: 808 kJ
TSS: 87.6 (intensity factor 0.881)
Norm Power: 211
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.813 mi
Elevation Gain: 550 ft
Elevation Loss: 558 ft
Min Max Avg
Power: 0 353 197 watts
Cadence: 33 177 89 rpm
Speed: 0 37.8 19.0 mph
Pace 1:35 0:00 3:09 min/mi
Hub Torque: 0 35 7 lb-in
Altitude: 774 929 875 ft
Crank Torque: 0 840 187 lb-in
Well as of today for the year to date I have logged 4,197 miles. My year us up Nov 1. This journey has been so real and I am amazed at the leaps and bounds I have made. A friend of mine use to text me and call me and say, "Now there is no need to do all the extra stuff you are doing trust me this stuff is hard!!!" He was so right. The only thing I am doing this outseason is trying to put on some muscle weight to my legs, lats, etc. I truly feel that is a piece of the outseason that I needed to add this year.
Well be safe out there all.
Saturday, October 15, 2011
Saturday workout
Well Saturdays are long workouts for me but I always look forward to them.
Alarm went off at 0300 and up I was sprinting for the coffee pot. Got a message from the training partner that he and the little one are down with the fever and chills so no partner this am.
0400-Set out on what was scheduled for an 18 mile run but sticking to 2.5 hours. The first few miles I was having some left Achilles pain so stopped a few times and stretched. It was 38 degrees out and a west wind at 8-12 mph. It was chilly. Ended up with just over 15 miles with a 9:17 ave pace. Out marathon is in Jamaica and we start at 0515 d/t the heat. It is usually close to 80 degrees and 78-80% humidity. I can promise you there will be no records set at this marathon out of this ole boy.
Then at 0800 I met a couple of training partners for our Saturday scheduled bike:
The workout was to be 75 minutes with 2x12 min FTP's, then 2x15 min at 80-85%. Rest of the ride try to keep around 80%. Well as usual we went further then needed but felt great til the end. Once we turned west into the wind.....holy moly...... The last 4-5 miles on my way home I got very dizzy, light headed, seeing double and just no power. Really think my blood sugar dropped. At around mile 15 my feed bottle went somewhere and we didn't see it so all I has was water. I usually carry a few gels with me as a back up.
Here are the numbers from today:
Interval 1:
Duration: 12:01
Work: 180 kJ
TSS: 21.5 (intensity factor 1.037)
Norm Power: 249
VI: 1
Distance: 4.62 mi
Elevation Gain: 51 ft
Elevation Loss: 76 ft
Grade: -0.1 % (-26 ft)
Min Max Avg
Power: 0 519 250 watts
Cadence: 63 144 95 rpm
Speed: 12.6 31 23.0 mph
Temperature: 46.4 46.4 46.4 Fahrenheit
Interval 2:
Duration: 12:02
Work: 177 kJ
TSS: 20.7 (intensity factor 1.025)
Norm Power: 246
VI: 1
Distance: 4.44 mi
Elevation Gain: 153 ft
Elevation Loss: 20 ft
Grade: 0.6 % (140 ft)
Min Max Avg
Power: 0 375 246 watts
Cadence: 43 136 95 rpm
Speed: 9.5 27.4 22.1 mph
Temperature: 46.4 46.4 46.4 Fahrenheit
Interval 3:
Duration: 14:36
Work: 182 kJ
TSS: 18.8 (intensity factor 0.891)
Norm Power: 214
VI: 1.03
Distance: 5.591 mi
Elevation Gain: 30 ft
Elevation Loss: 189 ft
Grade: -0.5 % (-159 ft)
Min Max Avg
Power: 0 311 208 watts
Cadence: 40 123 92 rpm
Speed: 6.4 32.1 22.9 mph
Temperature: 48.2 50 48.7 Fahrenheit
Interval 4:Duration: 15:00
Work: 164 kJ
TSS: 17 (intensity factor 0.871)
Norm Power: 209
VI: 1.06
Distance: 4.05 mi
Elevation Gain: 204 ft
Elevation Loss: 41 ft
Grade: 0.8 % (165 ft)
Min Max Avg
Power: 0 306 196 watts
Cadence: 33 117 89 rpm
Speed: 0 26.7 17.4 mph
Temperature: 51.8 53.6 52.8 Fahrenheit
Entire workout:
Duration: 1:49:28 (1:58:39)
Work: 1208 kJ
TSS: 129.2 (intensity factor 0.855)
Norm Power: 205
VI: 1.12
Distance: 34.229 mi
Elevation Gain: 689 ft
Elevation Loss: 927 ft
Grade: -0.1 % (-238 ft)
Min Max Avg
Power: 0 519 184 watts
Cadence: 30 162 89 rpm
Speed: 0 34.9 18.7 mph
Temperature: 46.4 57.2 50.2 Fahrenheit
Alarm went off at 0300 and up I was sprinting for the coffee pot. Got a message from the training partner that he and the little one are down with the fever and chills so no partner this am.
0400-Set out on what was scheduled for an 18 mile run but sticking to 2.5 hours. The first few miles I was having some left Achilles pain so stopped a few times and stretched. It was 38 degrees out and a west wind at 8-12 mph. It was chilly. Ended up with just over 15 miles with a 9:17 ave pace. Out marathon is in Jamaica and we start at 0515 d/t the heat. It is usually close to 80 degrees and 78-80% humidity. I can promise you there will be no records set at this marathon out of this ole boy.
Then at 0800 I met a couple of training partners for our Saturday scheduled bike:
The workout was to be 75 minutes with 2x12 min FTP's, then 2x15 min at 80-85%. Rest of the ride try to keep around 80%. Well as usual we went further then needed but felt great til the end. Once we turned west into the wind.....holy moly...... The last 4-5 miles on my way home I got very dizzy, light headed, seeing double and just no power. Really think my blood sugar dropped. At around mile 15 my feed bottle went somewhere and we didn't see it so all I has was water. I usually carry a few gels with me as a back up.
Here are the numbers from today:
Interval 1:
Duration: 12:01
Work: 180 kJ
TSS: 21.5 (intensity factor 1.037)
Norm Power: 249
VI: 1
Distance: 4.62 mi
Elevation Gain: 51 ft
Elevation Loss: 76 ft
Grade: -0.1 % (-26 ft)
Min Max Avg
Power: 0 519 250 watts
Cadence: 63 144 95 rpm
Speed: 12.6 31 23.0 mph
Temperature: 46.4 46.4 46.4 Fahrenheit
Interval 2:
Duration: 12:02
Work: 177 kJ
TSS: 20.7 (intensity factor 1.025)
Norm Power: 246
VI: 1
Distance: 4.44 mi
Elevation Gain: 153 ft
Elevation Loss: 20 ft
Grade: 0.6 % (140 ft)
Min Max Avg
Power: 0 375 246 watts
Cadence: 43 136 95 rpm
Speed: 9.5 27.4 22.1 mph
Temperature: 46.4 46.4 46.4 Fahrenheit
Interval 3:
Duration: 14:36
Work: 182 kJ
TSS: 18.8 (intensity factor 0.891)
Norm Power: 214
VI: 1.03
Distance: 5.591 mi
Elevation Gain: 30 ft
Elevation Loss: 189 ft
Grade: -0.5 % (-159 ft)
Min Max Avg
Power: 0 311 208 watts
Cadence: 40 123 92 rpm
Speed: 6.4 32.1 22.9 mph
Temperature: 48.2 50 48.7 Fahrenheit
Interval 4:Duration: 15:00
Work: 164 kJ
TSS: 17 (intensity factor 0.871)
Norm Power: 209
VI: 1.06
Distance: 4.05 mi
Elevation Gain: 204 ft
Elevation Loss: 41 ft
Grade: 0.8 % (165 ft)
Min Max Avg
Power: 0 306 196 watts
Cadence: 33 117 89 rpm
Speed: 0 26.7 17.4 mph
Temperature: 51.8 53.6 52.8 Fahrenheit
Entire workout:
Duration: 1:49:28 (1:58:39)
Work: 1208 kJ
TSS: 129.2 (intensity factor 0.855)
Norm Power: 205
VI: 1.12
Distance: 34.229 mi
Elevation Gain: 689 ft
Elevation Loss: 927 ft
Grade: -0.1 % (-238 ft)
Min Max Avg
Power: 0 519 184 watts
Cadence: 30 162 89 rpm
Speed: 0 34.9 18.7 mph
Temperature: 46.4 57.2 50.2 Fahrenheit
Friday, October 14, 2011
0 Dark thirty
Well Thursday morning was a success. Met one of the training partners at the local DQ and off we went. The workout was scheduled for 60 min and within the time was 2x10 min FTP's then the remainder at 80-85%. Glad I wore biking pants and gloves cause it was brrrr cold. The wind on the way back was horrible but what doesn't kill you can only make us stronger.
BIKE NUMBERS
Interval 1:
Duration: 10:04
Work: 153 kJ
TSS: 18.7 (intensity factor 1.057)
Norm Power: 254
VI: 1
Distance: 4.097 mi
Min Max Avg
Power: 0 420 253 watts
Cadence: 72 131 94 rpm
Speed: 17.4 37.5 24.3 mph
Temperature: 53.6 59 56.3 Fahrenheit
Interval 2:
Duration: 10:03
Work: 146 kJ
TSS: 17.3 (intensity factor 1.015)
Norm Power: 244
VI: 1.01
Pa:HR: n/a
Distance: 3.943 mi
Min Max Avg
Power: 0 437 242 watts
Cadence: 36 136 92 rpm
Speed: 5.8 37.8 23.5 mph
Pace 1:35 10:23 2:33 min/mi
Temperature: 53.6 53.6 53.6 Fahrenheit
Interval 3:
Duration: 20:41 (23:58)
Work: 228 kJ
TSS: 22.2 (intensity factor 0.812)
Norm Power: 195
VI: 1.06
Distance: 5.921 mi
Min Max Avg
Power: 0 373 184 watts
Cadence: 43 159 89 rpm
Speed: 0 29.3 17.1 mph
Temperature: 51.8 53.6 53.1 Fahrenheit
Entire workout (192 watts):
Duration: 1:04:20 (1:07:38)
Work: 740 kJ
TSS: 83.5 (intensity factor 0.889)
Norm Power: 213
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.862 mi
Elevation Gain: 694 ft
Elevation Loss: 715 ft
Grade: -0.0 % (-13 ft)
Min Max Avg
Power: 0 437 192 watts
Cadence: 36 212 89 rpm
Speed: 0 37.8 19.4 mph
Pace 1:35 0:00 3:06 min/mi
Hub Torque: 0 22 7 lb-in
Altitude: 1050 1193 1143 ft
Crank Torque: 0 676 181 lb-in
Temperature: 51.8 75.2 55.5 Fahren
Then had a great shoulder, lat, and abd workout at the station. Today, Friday is a recovery swim day and stretch. Tomorrow morning is the 18 mile run and 75 min bike ride to include 2x12 min FTP.
Later
BIKE NUMBERS
Interval 1:
Duration: 10:04
Work: 153 kJ
TSS: 18.7 (intensity factor 1.057)
Norm Power: 254
VI: 1
Distance: 4.097 mi
Min Max Avg
Power: 0 420 253 watts
Cadence: 72 131 94 rpm
Speed: 17.4 37.5 24.3 mph
Temperature: 53.6 59 56.3 Fahrenheit
Interval 2:
Duration: 10:03
Work: 146 kJ
TSS: 17.3 (intensity factor 1.015)
Norm Power: 244
VI: 1.01
Pa:HR: n/a
Distance: 3.943 mi
Min Max Avg
Power: 0 437 242 watts
Cadence: 36 136 92 rpm
Speed: 5.8 37.8 23.5 mph
Pace 1:35 10:23 2:33 min/mi
Temperature: 53.6 53.6 53.6 Fahrenheit
Interval 3:
Duration: 20:41 (23:58)
Work: 228 kJ
TSS: 22.2 (intensity factor 0.812)
Norm Power: 195
VI: 1.06
Distance: 5.921 mi
Min Max Avg
Power: 0 373 184 watts
Cadence: 43 159 89 rpm
Speed: 0 29.3 17.1 mph
Temperature: 51.8 53.6 53.1 Fahrenheit
Entire workout (192 watts):
Duration: 1:04:20 (1:07:38)
Work: 740 kJ
TSS: 83.5 (intensity factor 0.889)
Norm Power: 213
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.862 mi
Elevation Gain: 694 ft
Elevation Loss: 715 ft
Grade: -0.0 % (-13 ft)
Min Max Avg
Power: 0 437 192 watts
Cadence: 36 212 89 rpm
Speed: 0 37.8 19.4 mph
Pace 1:35 0:00 3:06 min/mi
Hub Torque: 0 22 7 lb-in
Altitude: 1050 1193 1143 ft
Crank Torque: 0 676 181 lb-in
Temperature: 51.8 75.2 55.5 Fahren
Then had a great shoulder, lat, and abd workout at the station. Today, Friday is a recovery swim day and stretch. Tomorrow morning is the 18 mile run and 75 min bike ride to include 2x12 min FTP.
Wednesday, October 12, 2011
Middle of the week
Well this week has been very busy and a lot accomplished. We are now in week 3 of 20 with the Outseason program with EN. Things are going well. Forgot how damn sore I was last year and how deep we have to dig to complete some of the workouts.
Decided to drink the kool aide this year regarding to the swimming portion and only really work on my stroke and technique. Things are going well cause I have not been in the pool yet. Funny thing is I don't really miss swimming. My coach gets back from vacation next week so things will change soon.
Yesterday we lifted chest and legs way hard and then decided to knock the bike and brick run out. Well the bike was the best one we have had in a long time. A training partner, Jonathan and I went almost 25 miles in 1:06. The bike ride was scheduled for 60 minutes and the FTP's were 2x12 min. We nailed them.
Decided to drink the kool aide this year regarding to the swimming portion and only really work on my stroke and technique. Things are going well cause I have not been in the pool yet. Funny thing is I don't really miss swimming. My coach gets back from vacation next week so things will change soon.
Yesterday we lifted chest and legs way hard and then decided to knock the bike and brick run out. Well the bike was the best one we have had in a long time. A training partner, Jonathan and I went almost 25 miles in 1:06. The bike ride was scheduled for 60 minutes and the FTP's were 2x12 min. We nailed them.
- FTP # Intensity 1.036, Norm Power 249, speed 24.1, cadence 90, VI 1.01,
- FTP # .98 (had to stop a few times), Norm power 237, speed 21.1, cadence 92, VI 1.01
- Entire Workout 1:06, 22 miles, Norm Power 210, Cadence 90, 19.9 mph.
- Then ran the brick...easy 30 min 3.75 miles at 8:53 pace. The run I felt tired and had to dig a little deeper than I expected I would have to.
Today workout was 50 min of running and within this 3 x 1 mile repeats at Tempo pace. The first two miles were at E pace and I thought this was going to be hard. I felt sore and tired. After the wu I started to loosen up and off I went. The repeats were done ~ 6:55 pace and that is all I had. Ended up with 6.67 miles in 50 min. Then off to lift biceps and triceps and crush the abs.
Tomorrow morning is a workday for me so I will be doing the bike workout early am. It is again 60 minutes with 2 x 10 min FTP and the remainder at 80-85%. Then Friday is a day off.
Saturday is a hell day for us. The power twin and I have a 18 mile run which we will start at 0400 and hopefully be done by 0645-0700. Then we have our bike workout which is 75 min total with 2x12 min FTP and 2x15 min at 85%. Hope to move later that night.
My next scheduled event this year is a a fun one: Living History Farms Off Road (Cross Country) race. 7,000 plus runners. Always a fun, cold, muddy, crowded time. Looking forward to it. Then we are vacationing in Negril, Jamaica this winter and are running the Jamaica Marathon.
Well all be safe and train hard.
Sunday, October 9, 2011
Week two comes to a close.
Well week two of twenty comes to a close after today's scheduled 17 mile run which turned into 18.5 miles.
This weeks totals were:
BIKE: 114 miles
RUN: 31
SWIM: 0-note swimming is not recommended in the Out Season with EN. However starting next week I have a coach that I have luckily apprehended and we will be working on my stroke and technique for 18 weeks.
This week was another week of improvements and accomplishments for me. Meaning the left knee is really responding to my workouts and lifting. I lost 2.56 inches of girth from the left quad compared to the right. Well we are with in .22 inches from being back!!!!
The bike workouts this week were 8 and 10 minute FTP's. These were all hit pretty easy as was the remainder of the ride. My rides this week were all 2 plus hours. Since it is so nice here in Iowa I have decided to continue to ride outside and incorporate my workouts within the long bike rides. Soon enough I will be on the trainer and I am not a fan of that. Very hard workouts and just drains me. Noted I am hitting 300 watts pretty easy and now able to hold for over 2 minutes. I am seeing a nice bump in my week 8 bike test. It would be nice to be able to test outside but that is doubtful here in Iowa.
The run this week was also two thumbs up. My vDOT if you remember dropped from 49 to 44. My threshold runs are to be at a 7:12 pace. Tuesday I had a 45 minute run with 2 x 1.5 mile threshold runs. I was able to hold them both at a 6:38-6:40 pace. Very happy. Today we capped our marathon training off with a 18.5 mile run. We are running these a little slower than usual. My training partner and I are both gimps right now. He is suffering from ITB in his left leg and I am not yet 100% with my left knee so we make a great training pair. We are trying to prep ourselves for the Jamaica Marathon on December 3 in Negril Jamaica. This will be our second time running this race. We were both just over 4 hours 2 years ago. We start out at 0515 due to the humidity and heat. Afterwards though they have ice cold red stripe waiting on you and you get to soak in the Caribbean sea.....ahhhhhh!!!!!!
I have started lifting again with this out season-why? Trying to build up the leg muscles, lats, and shoulders for this next season. Hoping it will add to my endurance training and overall outcome with my races this next season.
Caleb is meeting with a couple business's this coming week regarding our team and charities we are looking raising monies for. Things are coming together nicely it sounds like.
Got signed up for the biggest cross country race in North America.....The Living History Farms Cross Country Race. Note this year the race sold out in 4 days!!!!! It is scheduled for Nov 19th. I will be coming off shift from the Fire Department so praying for some sleep. The race is a total blast. Crossing several streams, its cold, lots of obstacles, and people!!
Well week three of my Out season plan with Endurance Nation is looking tough. The FTP's are increased to 12 minutes and the threshold runs are mile repeats this week. My long run this next weekend is 18 miles. We then back down the following weekend to 12 then up the 19 and the dreaded 20 miler. We will run two 20 milers before we start tapering down.
Well all be safe out there and train like you mean it.
Congrats to Crowie and Chrissie Wellington.
This weeks totals were:
BIKE: 114 miles
RUN: 31
SWIM: 0-note swimming is not recommended in the Out Season with EN. However starting next week I have a coach that I have luckily apprehended and we will be working on my stroke and technique for 18 weeks.
This week was another week of improvements and accomplishments for me. Meaning the left knee is really responding to my workouts and lifting. I lost 2.56 inches of girth from the left quad compared to the right. Well we are with in .22 inches from being back!!!!
The bike workouts this week were 8 and 10 minute FTP's. These were all hit pretty easy as was the remainder of the ride. My rides this week were all 2 plus hours. Since it is so nice here in Iowa I have decided to continue to ride outside and incorporate my workouts within the long bike rides. Soon enough I will be on the trainer and I am not a fan of that. Very hard workouts and just drains me. Noted I am hitting 300 watts pretty easy and now able to hold for over 2 minutes. I am seeing a nice bump in my week 8 bike test. It would be nice to be able to test outside but that is doubtful here in Iowa.
The run this week was also two thumbs up. My vDOT if you remember dropped from 49 to 44. My threshold runs are to be at a 7:12 pace. Tuesday I had a 45 minute run with 2 x 1.5 mile threshold runs. I was able to hold them both at a 6:38-6:40 pace. Very happy. Today we capped our marathon training off with a 18.5 mile run. We are running these a little slower than usual. My training partner and I are both gimps right now. He is suffering from ITB in his left leg and I am not yet 100% with my left knee so we make a great training pair. We are trying to prep ourselves for the Jamaica Marathon on December 3 in Negril Jamaica. This will be our second time running this race. We were both just over 4 hours 2 years ago. We start out at 0515 due to the humidity and heat. Afterwards though they have ice cold red stripe waiting on you and you get to soak in the Caribbean sea.....ahhhhhh!!!!!!
I have started lifting again with this out season-why? Trying to build up the leg muscles, lats, and shoulders for this next season. Hoping it will add to my endurance training and overall outcome with my races this next season.
Caleb is meeting with a couple business's this coming week regarding our team and charities we are looking raising monies for. Things are coming together nicely it sounds like.
Got signed up for the biggest cross country race in North America.....The Living History Farms Cross Country Race. Note this year the race sold out in 4 days!!!!! It is scheduled for Nov 19th. I will be coming off shift from the Fire Department so praying for some sleep. The race is a total blast. Crossing several streams, its cold, lots of obstacles, and people!!
Well week three of my Out season plan with Endurance Nation is looking tough. The FTP's are increased to 12 minutes and the threshold runs are mile repeats this week. My long run this next weekend is 18 miles. We then back down the following weekend to 12 then up the 19 and the dreaded 20 miler. We will run two 20 milers before we start tapering down.
Well all be safe out there and train like you mean it.
Saturday, October 8, 2011
Saturday=before the storm
Decided to write this up before the ride this am and will post afterwards. It was a uneventful night at the station and now home preparing for the brick workout which includes:
Will be joined by a couple training partners so it will be fun as usual.
The Ironman World Championships is happening today in Kona, Hawaii so it will be fun to watch and cheer on my teammates and coach. My prediction is Wellington for the female and Alexander for the male. Tune in to http://www.ironman.com/ to follow live.
Well time to change clothes and go have some fun. Will update log later with training numbers and more.
Be safe out there and train hard.
| MS: 2 x 10' (3') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard | |
| MS: Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back | |
Will be joined by a couple training partners so it will be fun as usual.
The Ironman World Championships is happening today in Kona, Hawaii so it will be fun to watch and cheer on my teammates and coach. My prediction is Wellington for the female and Alexander for the male. Tune in to http://www.ironman.com/ to follow live.
Well time to change clothes and go have some fun. Will update log later with training numbers and more.
Thursday, October 6, 2011
Thursday, Oct, 6, 2011..
Well decided to join a training partner of mine for his leg workout this am.....All I can say is I hope the hell I can move in the am. Caleb says he is usually sore until the following Monday. I started with three sets of squats in the smith machine. Sets of 10 each with the heaviest being 250x8. Did this while he was warming up. We then went to the squat machine and did 3 sets at 280.
The rest of the workout
The rest of the workout
- Dead lifts 3x10
- Front and rear lunges-I had 30 pound dumbbells. Going backwards was awkward but got it done.
- Hyperextentions, 3 sets x 10 with hands behind head.....wow harder then I remember them
- calf raises 340 pounds, 3 sets x 10
- abduction's 3 sets x 10
- abduction's 3 sets x 10
- Side bends with kettle bell 3 sets x 15
- Capt's chair leg lifts (abs) 3 sets x 15. Note one set with arms in a triceps dip position-note locked out and controlling the legs up and down....damn hard!!
- Ab roller, 3 sets x 15....Felt this way up high and into the sternum
- Toe touches, 3 sets times 15. This was holding a 25 pound plate above head, legs bent and in the air and reaching the weight toward the toes.
Well I got through this but I struggled with some of the movements. I need to concentrate on my form with the dead lifts. I can really feel it in my lower back tonight and my buttocks muscles are really sore.
The workout was not done for the day cause I had my FTP on the bike today.
Met 3 other for the bike ride today at 1300 hours and off we went. Temp was 85 and the wind was 20-30 mph sustained SSE.
We took the Morrison/Noftsger loop which is an ~ 45 mile loop.
BIKE NUMBERS
Interval 1:
Duration: 8:01
Work: 123 kJ
TSS: 15.3 (intensity factor 1.071)
Norm Power: 257
VI: 1
Distance: 2.87 mi
Min Max Avg
Power: 0 451 256 watts
Cadence: 41 129 93 rpm
Speed: 8.8 32.9 21.4 mph
Pace 1:49 6:48 2:48 min/mi
Hub Torque: 0 20 9 lb-in
Altitude: 691 801 767 ft
Crank Torque: 0 568 235 lb-in
Temperature: 84.2 86 85.1 Fahrenheit
Interval 2:
Duration: 8:02
Work: 113 kJ
TSS: 13.5 (intensity factor 1.005)
Norm Power: 241
VI: 1.02
Distance: 2.848 mi
Min Max Avg
Power: 0 508 236 watts
Cadence: 43 153 92 rpm
Speed: 9.1 35.2 21.2 mph
Pace 1:42 6:37 2:50 min/mi
Hub Torque: 0 22 8 lb-in
Altitude: 687 765 737 ft
Crank Torque: 0 680 221 lb-in
Temperature: 82.4 84.2 84.0 Fahrenheit
Entire workout:
Duration: 2:07:59
Work: 1448 kJ
TSS: 150.1 (intensity factor 0.818)
Norm Power: 196
VI: 1.13
Distance: 44.133 mi
Elevation Gain: 908 ft
Elevation Loss: 865 ft
Grade: 0.0 % (45 ft)
Min Max Avg
Power: 0 653 174 watts
Cadence: 30 206 88 rpm
Speed: 0 40.9 19.0 mph
Pace 1:28 0:00 3:10 min/mi
Hub Torque: 0 28 6 lb-in
Altitude: 656 872 777 ft
Crank Torque: 0 900 168 lb-in
Temperature: 75.2 86 83.1 Fahrenheit
I am truly enjoying the beginning of the OFF SEASON and will continue to incorporate my FTP's into my rides while outside. It is just to nice not to cont to get in some volume. Before I know it I will be on the trainer and will be praying for spring to come.
Duration: 8:01
Work: 123 kJ
TSS: 15.3 (intensity factor 1.071)
Norm Power: 257
VI: 1
Distance: 2.87 mi
Min Max Avg
Power: 0 451 256 watts
Cadence: 41 129 93 rpm
Speed: 8.8 32.9 21.4 mph
Pace 1:49 6:48 2:48 min/mi
Hub Torque: 0 20 9 lb-in
Altitude: 691 801 767 ft
Crank Torque: 0 568 235 lb-in
Temperature: 84.2 86 85.1 Fahrenheit
Interval 2:
Duration: 8:02
Work: 113 kJ
TSS: 13.5 (intensity factor 1.005)
Norm Power: 241
VI: 1.02
Distance: 2.848 mi
Min Max Avg
Power: 0 508 236 watts
Cadence: 43 153 92 rpm
Speed: 9.1 35.2 21.2 mph
Pace 1:42 6:37 2:50 min/mi
Hub Torque: 0 22 8 lb-in
Altitude: 687 765 737 ft
Crank Torque: 0 680 221 lb-in
Temperature: 82.4 84.2 84.0 Fahrenheit
Entire workout:
Duration: 2:07:59
Work: 1448 kJ
TSS: 150.1 (intensity factor 0.818)
Norm Power: 196
VI: 1.13
Distance: 44.133 mi
Elevation Gain: 908 ft
Elevation Loss: 865 ft
Grade: 0.0 % (45 ft)
Min Max Avg
Power: 0 653 174 watts
Cadence: 30 206 88 rpm
Speed: 0 40.9 19.0 mph
Pace 1:28 0:00 3:10 min/mi
Hub Torque: 0 28 6 lb-in
Altitude: 656 872 777 ft
Crank Torque: 0 900 168 lb-in
Temperature: 75.2 86 83.1 Fahrenheit
I am truly enjoying the beginning of the OFF SEASON and will continue to incorporate my FTP's into my rides while outside. It is just to nice not to cont to get in some volume. Before I know it I will be on the trainer and will be praying for spring to come.
Wednesday, October 5, 2011
Middle of the week!!!
The middle of the week brought 1.5 mile repeats for me. The workout was 45 minutes. Consisted of a 15 min wu at EP. Then 2x1.5 mile sprint at TP. I was able to hold 6:30-6:40 for both 1.5 mile repeats. Made a very happy person.
Then it was shoulder and back day. Grrrrr. Slowly but surely the shoulders are building. Was able to shrug 315 pounds x 2 (in a smith machine so minus I thing 20 pounds) still it felt good. Lat pull ups came easy with 65 pound dumb bells. Then did the daily 200 sit-ups and 100 push ups. Push ups are finally coming with ease. On my duty days we have a pull up bar so I try and do 50-75 pull ups. It is like 4-5 at a time throughout the day. I am finally able to do a full set of 12 slow and steady though.
The left knee is at ~ 93% now. I am still not able to fully flex it but I can extend it with no problem. Very minimal pain with running and no pain with biking. During PT we found my gluteal media to be weak so we have been concentrating on those. These ass muscles when this is said and done will be truly buns of steal!!!!!
Tomorrows workout is going to be fun....The morning consists of a very hard leg workout with training partner C. Pike. Ugly hard!!!! At 0900 I am then swimming-nothing big but really working and concentrating on my stroke and technique. At 1300 hours I am meeting a couple of peeps I train with for the bike workout which consists of:
10 minute WU
2x8 min FTP (2)
then the rest at 80-85%. ****my goal is to not kill the bike workout and stick to the FTP**** I have been going like 110-120% which is more vmax workouts vs ftp and I can't afford to be injured again. Too much fun coming this next season and I really want to stay healthy and have fun.
Have a great day
Then it was shoulder and back day. Grrrrr. Slowly but surely the shoulders are building. Was able to shrug 315 pounds x 2 (in a smith machine so minus I thing 20 pounds) still it felt good. Lat pull ups came easy with 65 pound dumb bells. Then did the daily 200 sit-ups and 100 push ups. Push ups are finally coming with ease. On my duty days we have a pull up bar so I try and do 50-75 pull ups. It is like 4-5 at a time throughout the day. I am finally able to do a full set of 12 slow and steady though.
The left knee is at ~ 93% now. I am still not able to fully flex it but I can extend it with no problem. Very minimal pain with running and no pain with biking. During PT we found my gluteal media to be weak so we have been concentrating on those. These ass muscles when this is said and done will be truly buns of steal!!!!!
Tomorrows workout is going to be fun....The morning consists of a very hard leg workout with training partner C. Pike. Ugly hard!!!! At 0900 I am then swimming-nothing big but really working and concentrating on my stroke and technique. At 1300 hours I am meeting a couple of peeps I train with for the bike workout which consists of:
10 minute WU
2x8 min FTP (2)
then the rest at 80-85%. ****my goal is to not kill the bike workout and stick to the FTP**** I have been going like 110-120% which is more vmax workouts vs ftp and I can't afford to be injured again. Too much fun coming this next season and I really want to stay healthy and have fun.
Have a great day
Monday, October 3, 2011
TORE THE FTP UP!!!!
Well the power twin and I did tomorrow's bike and run workout scheduled for Tuesday today. I work at the firehouse tomorrow and makes doing the workout there hard.
The workout called for 60 minutes total and 3x8 min FTP (3) then the remainder at 80-85% followed by a 20 min EP with 3x 20 strides.
FTP
1. Duration: 8:05 (8:18)
Work: 120 kJ
TSS: 15.4 (intensity factor 1.07)
Norm Power: 257
VI: 1.03Min Max Avg
Power: 0 423 249 watts
Cadence: 38 117 90 rpm
Speed: 0 34.8 24.9 mph
Pace 1:43 0:00 2:25 min/mi
2. Duration: 8:01Work: 141 kJ
TSS: 14.7 (intensity factor 1.053)
Norm Power: 253
VI: 1.01
Min Max Avg
Power: 0 468 252 watts
Cadence: 30 134 90 rpm
Speed: 0 27.9 20.4 mph
Pace 2:09 0:00 2:56 min/mi
3. Duration: 8:05 (8:24)Work: 114 kJ
TSS: 13.1 (intensity factor 1.017)
Norm Power: 244
VI: 1.03
Min Max Avg
Power: 0 408 236 watts
Cadence: 30 114 86 rpm
Speed: 0 27.4 22.5 mph
Pace 2:11 0:00 2:40 min/mi
Entire workout:
Duration: 1:15:35
Work: 753 kJ
TSS: 89.9 (intensity factor 0.856)
Norm Power: 205
Distance: 23.824 mi
Min Max Avg
Power: 0 533 166 watts
Cadence: 30 196 84 rpm
Speed: 0 34.8 18.8 mph
Pace 1:43 0:00 3:11 min/mi
Hub Torque: 0 26 6 lb-in
Altitude: 655 744 709 ft
Crank Torque: 0 812 166 lb-in
Temperature: 77 86 79.7 Fahrenh
THen hit the brick run which was scheduled to be at easy pace but the body wanted to go so I let it go........7:48 pace for 20 minutes and it felt smooth and easy.
I am very happy!!!!!!!!
The workout called for 60 minutes total and 3x8 min FTP (3) then the remainder at 80-85% followed by a 20 min EP with 3x 20 strides.
FTP
1. Duration: 8:05 (8:18)
Work: 120 kJ
TSS: 15.4 (intensity factor 1.07)
Norm Power: 257
VI: 1.03Min Max Avg
Power: 0 423 249 watts
Cadence: 38 117 90 rpm
Speed: 0 34.8 24.9 mph
Pace 1:43 0:00 2:25 min/mi
2. Duration: 8:01Work: 141 kJ
TSS: 14.7 (intensity factor 1.053)
Norm Power: 253
VI: 1.01
Min Max Avg
Power: 0 468 252 watts
Cadence: 30 134 90 rpm
Speed: 0 27.9 20.4 mph
Pace 2:09 0:00 2:56 min/mi
3. Duration: 8:05 (8:24)Work: 114 kJ
TSS: 13.1 (intensity factor 1.017)
Norm Power: 244
VI: 1.03
Min Max Avg
Power: 0 408 236 watts
Cadence: 30 114 86 rpm
Speed: 0 27.4 22.5 mph
Pace 2:11 0:00 2:40 min/mi
Entire workout:
Duration: 1:15:35
Work: 753 kJ
TSS: 89.9 (intensity factor 0.856)
Norm Power: 205
Distance: 23.824 mi
Min Max Avg
Power: 0 533 166 watts
Cadence: 30 196 84 rpm
Speed: 0 34.8 18.8 mphPace 1:43 0:00 3:11 min/mi
Hub Torque: 0 26 6 lb-in
Altitude: 655 744 709 ft
Crank Torque: 0 812 166 lb-in
Temperature: 77 86 79.7 Fahrenh
THen hit the brick run which was scheduled to be at easy pace but the body wanted to go so I let it go........7:48 pace for 20 minutes and it felt smooth and easy.
I am very happy!!!!!!!!
Sunday, October 2, 2011
Sunday Sunday SUNDAY
The weather here in South Dakota is beautiful. 52 degrees at 0900 and 90 for a high today. Now wish I would have brought the bike. Could have got some nice hill workouts in.
Alison's parents 50th wedding anniversary was wonderful. Lots of friends and family here to visit with. Ate, ate, and ate. Ahhhhh and Ate.
Yesterday I was able to run 13 miles in a pace of 8:40. Left knee is starting to respond better but still not able to get a full stride on it or flex it back completely. Usually I am very stiff the next day but feel great this am. I am going to lift legs really hard this am and then try and run a easy 5 miles at a 9:30-10:00 min pace. Would like to see my HR stay around 125-130.
The October OS with endurance nation had a lot of chatter yesterday as the peeps were laying down the bike FTP. Excited for the next 20 weeks. In late Jan early Feb taking a trip South to do what is being called the Epic Winter Bike!!!! This will consist of 4 days of all biking.....hoping to log close to 280-350 miles. Not sure where South I am going but need some hills. Looking at Arkansas.
Well headed to the gym......arrrrrrrrrrrrr
Alison's parents 50th wedding anniversary was wonderful. Lots of friends and family here to visit with. Ate, ate, and ate. Ahhhhh and Ate.
Yesterday I was able to run 13 miles in a pace of 8:40. Left knee is starting to respond better but still not able to get a full stride on it or flex it back completely. Usually I am very stiff the next day but feel great this am. I am going to lift legs really hard this am and then try and run a easy 5 miles at a 9:30-10:00 min pace. Would like to see my HR stay around 125-130.
The October OS with endurance nation had a lot of chatter yesterday as the peeps were laying down the bike FTP. Excited for the next 20 weeks. In late Jan early Feb taking a trip South to do what is being called the Epic Winter Bike!!!! This will consist of 4 days of all biking.....hoping to log close to 280-350 miles. Not sure where South I am going but need some hills. Looking at Arkansas.
Well headed to the gym......arrrrrrrrrrrrr
Saturday, October 1, 2011
Oct 1
October 1st and the Endurance Nation OutSeason is now in full effect. I did my 42 minute bike FTP test on Monday and lost only 10 watts post injury so was excited about that. I went from 250 to 240 watts. My vDOT test on the other hand took an upper cut!!! :(.... I went from a 50 to a 44. I am still not able to get a full stride with the left leg. I am however able to run 15 miles at a 9:30 pace. I know be patient and it will come.
On Thursday however I did my bike workout which consisted of 2x8 min FTP with a 2 min break in between them and I rocked em. #1 was 1.008 and the second was the same. I was holding 325 watts for 30 seconds at a time fairly comfortable. I can see a FTP bump coming for sure if we were to stay outside. Note I say that cause in Iowa remember it gets brrr ass cold and we are forced to do our biking inside on a trainer and we loose around 20-25 watts right away. Yea it really sucks. I guess you can say it really makes us mentally stronger in the long run. I will have a few 4.5 hour trainer days in my future.
Well I am Pierre, SD and getting ready to go and tackle this 13 mile run scheduled for today. I am running the Jamaica marathon with the power twin on 12/3. Yes in sunny, humid, Jamaica.
Be safe out there and get your ass up and work out.
Carl
On Thursday however I did my bike workout which consisted of 2x8 min FTP with a 2 min break in between them and I rocked em. #1 was 1.008 and the second was the same. I was holding 325 watts for 30 seconds at a time fairly comfortable. I can see a FTP bump coming for sure if we were to stay outside. Note I say that cause in Iowa remember it gets brrr ass cold and we are forced to do our biking inside on a trainer and we loose around 20-25 watts right away. Yea it really sucks. I guess you can say it really makes us mentally stronger in the long run. I will have a few 4.5 hour trainer days in my future.
Well I am Pierre, SD and getting ready to go and tackle this 13 mile run scheduled for today. I am running the Jamaica marathon with the power twin on 12/3. Yes in sunny, humid, Jamaica.
Be safe out there and get your ass up and work out.
Carl
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