Lake Time

Lake Time
Okiboji 7/2011

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.

1 comment:

Anonymous said...

You're doing awesome Carl, keep on rocking it and sharing your journey with us! I can't wait to see where you guys go with the charity work, it's going to be awesome!