We braved it

Yes they are in Jamaica too :)

Well we decided to get out and brave the 30 degree weather this a.m. but had to cut it a little short due to we could not feel out feet!!!!!  Bike was scheduled for 75 minutes but we decided to ride a little longer to log some good miles.  Bike ride could not have felt better.  Crushed the FTP's.

Sunset at Rick's Cafe in Negril Jamaica

Long night at the firehouse last 24 hours.  Good thing is I went to bed at 2000 hours and got to sleep until 0040 and then we were up and down for most of the night.  Decided after the 0330 call that I was up for the day.  May need a nap.  Training partner and I are running 20 miles at 0400 Sunday morning.  Yep, we have the glow in the dark vests with LED blinking lights and head lamps.  Should be a good time.

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

My wife sleeping again in the back yard :)

Tomorrow brings our 1st of 2 twenty mile runs. We are running from the Colfax Fire Department to the Altoona Fire Department. Booyah.......