Lake Time

Lake Time
Okiboji 7/2011

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:  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:
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. 

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