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

• 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.