2012 will be a 3 peat for me.

Well today started with a bang.  Planned on sleeping in a little but was wide awake at 0600.  So I guess I got to sleep in for 2 more hours since I am usually up at 0400.

Just didn't feel well from the get go.  Had the chills and felt as if I was running a fever but the thermometer said no.  So off I went.

Today's workout was interval's for me:  The plan called for 45 minutes and to include a wu which I did one mile and 5 up hill 30 sec strides.  Then 4x200's on 50 sec, 4 x 400 on 1:30, and 4 x 200's on 50 seconds.  Then cooled down with a very easy mile.

Note I do all my winter running to include interval workouts on a treadmill.  The incline is always at .5-1.

Then lifted chest.
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Now get this I am honored to be doing the first ironman of the year 2012 - St George, Utah -  http://ironmanstgeorge.com/ - The second being Ironman Wisconsin - http://ironmanwisconsin.com/ and now will be closing out the year 2012 with the last Ironman scheduled for 2012........you guessed it......Ironman Cozumel - http://www.ironmancozumel.com/

We decided to follow my second Ironman up next year with a 3rd and to make this one a family vacation to include Thanksgiving.  My 3rd full Ironman of 2012 will be in Cozumel, Mexico.

What the hell why not go from doing zero full distance Ironman's to three.  For those of you that are not aware with the full distance its consists of a 2.4 mile swim, 112 mile bike, and a 26.2 mile run.  This must all be completed in 17 hours. 

 I was to do IM Wisc last year but was injured in a bicycle accident 2 weeks prior to the race and tore my MCL and ACL.  I am back and ready to roll.  This has made me so damn determined and to never say never.  

Being a part of Endurance Nation - http://endurancenation.us.dnnmax.com/UserLogin/tabid/95/Default.aspx?returnurl=/Default.aspx

has really assisted me with my training and made it so much fun meeting new people and wanting to always do the training knowing that I am getting to that next level.  

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Tomorrow morning will be my last workout for the week.  We are again back to the bike and VO 2 Max workouts.  Looking forward to that and seeing if we can raise the bar to 3 min for each burn.  Training with me again are Mike the ironman Morrison and a new comer some of you will get to met who is known as Johnathan Barlow.  He is going to be an animal.  

We leave for our second home this Friday-Jamaica!!!!!!

The Tuesday Week 10 bike and run

Well this morning's wko was scheduled for 60 minutes and included 10 minutes of ON time then the rest at 85% intensity.  Joining me this am in the pain cave was Johnathon Barlow and Mike Morrison.  Again VO2 MAX is scheduled to be 120% of your current FTP or Max heart rate.  The off time is to be 60% of your max heart rate or current FTP.

My current indoor FTP is 220 watts therefore my target is 264 watts.  I wear a heart rate monitor but only for tracking purposes.  I do not train with heart rate at all.

Bike Numbers from today were out of this world :).  Overall intensity was .95!!!!!  Therefore I decided to skip the run cause I would like to be able to move tomorrow.


Well my concious got the best of me so after dropping Olivia off at school I hit the gym and completed the scheduled 20 min EP run with 5 x up hill strides.  Then had a 1.5 hour hard azz shoulder and lat wko with a training partner.  Now lets take another shower and relax.

16 more miles and I will be over 300 miles biking for the month of Oct.  Goal is 300 plus miles a month.  I really need to start tracking all of my running.  Unless I run outside and the Garmin is on I don't log my miles.  According to my Garmin which would be all long runs for the month of Nov I am currently at 142 miles.

Well 3 more days and we are in Jamaica burying our feet in the white sands of negril partially clothes beaches, soaking up some rays, swimming in crystal blue water, and sipping on some rum punch.  Ahhhh.

View of the swim up pool par from the main lobby.  This is Couples Negril :)

Note the first 5 intervals are VO 2 Max



Interval 1:
Duration: 2:00
Work: 33 kJ
Intensity: 1.29 (goal 264 hit ave of 283)
Pw:HR: 9.46%
Pa:HR: 9.85%
Distance: 0.676 mi
Min Max Avg
Power: 198 363 283 watts
Heart Rate: 124 166 156 bpm
Cadence: 72 90 83 rpm
Speed: 17.5 22 20.3 mph
Pace 2:44 3:26 2:57 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 706 707 706 ft
Crank Torque: 232 418 288 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit


Interval 2:
Duration: 2:01
Work: 34 kJ
Intensity: 1.32 (goal 264 hit ave of 289)
Pw:HR: 12.18%
Pa:HR: 10.17%
Distance: 0.679 mi
Min Max Avg
Power: 189 408 289 watts
Heart Rate: 131 172 162 bpm
Cadence: 70 95 88 rpm
Speed: 17.3 21.6 20.1 mph
Pace 2:46 3:28 2:59 min/mi
Hub Torque: 7 13 9 lb-in
Altitude: 705 706 706 ft
Crank Torque: 188 479 279 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 3:
Duration: 2:31
Work: 40 kJ
Intensity: 1.23 (goal of 264 and hit ave of 271)
Pw:HR: 12.08%
Pa:HR: 10.35%
Min Max Avg
Power: 170 334 271 watts
Heart Rate: 132 173 163 bpm
Cadence: 63 93 85 rpm
Speed: 15.8 20.7 19.8 mph
Pace 2:54 3:47 3:02 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 703 704 704 ft
Crank Torque: 185 392 271 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 4:
Duration: 2:01
Work: 32 kJ
Intensity: 1.23 (goal of 264 and hit ave of 270)
Pw:HR: 10%
Pa:HR: 10.61%
Min Max Avg
Power: 159 340 270 watts
Heart Rate: 130 172 159 bpm
Cadence: 59 94 85 rpm
Speed: 14.8 20.9 19.7 mph
Pace 2:52 4:03 3:03 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 700 703 701 ft
Crank Torque: 196 399 270 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 5:
Duration: 1:31
Work: 27 kJ
Intensity: 1.38 (goal of 264 and hit ave of 304!!!!)
Pw:HR: 4.12%
Pa:HR: 7.47%
Min Max Avg
Power: 139 391 304 watts
Heart Rate: 137 176 163 bpm
Cadence: 69 98 86 rpm
Speed: 16.8 22.2 20.5 mph
Pace 2:42 3:34 2:56 min/mi
Hub Torque: 5 13 10 lb-in
Altitude: 700 701 700 ft
Crank Torque: 122 369 298 lb-in
Temperature: 77 77 77.0 Fahrenheit

**** The remainder of the wko was to be .80-.85 intensity but we wanted to raise the bar as usual****


Interval 6:
Duration: 15:01
Work: 172 kJ
TSS: 19.5 (intensity factor 0.882)
Norm Power: 194
VI: 1.01
Pw:HR: -2.05%
Pa:HR: -0.04%
Distance: 4.246 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 247 191 watts
Heart Rate: 143 165 156 bpm
Cadence: 30 100 83 rpm
Speed: 5.6 18.8 16.9 mph
Pace 3:12 10:44 3:33 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 690 699 695 ft
Crank Torque: 0 456 196 lb-in
Temperature: 77 78.8 77.2 Fahrenheit

Interval 7:
Duration: 5:00
Work: 62 kJ
TSS: 7.3 (intensity factor 0.937)
Norm Power: 206
VI: 0.99
Pw:HR: 4.41%
Pa:HR: 5.76%
Distance: 1.471 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 273 208 watts
Heart Rate: 135 168 159 bpm
Cadence: 36 103 85 rpm
Speed: 8.4 19.5 17.6 mph
Pace 3:05 7:09 3:25 min/mi
Hub Torque: 0 10 8 lb-in
Altitude: 687 690 689 ft
Crank Torque: 0 375 209 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit


Interval 8:
Duration: 5:01
Work: 64 kJ
TSS: 8 (intensity factor 0.975)
Norm Power: 215
VI: 1
Pw:HR: 2.54%
Pa:HR: 2.55%
Distance: 1.499 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg

Heart Rate: 138 170 162 bpm
Cadence: 39 112 86 rpm
Speed: 7.1 21.4 17.8 mph
Pace 2:48 8:28 3:22 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 685 689 687 ft
Crank Torque: 0 319 211 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit


Interval 9:
Duration: 3:02
Work: 38 kJ
Intensity: .97
Pw:HR: 1.16%
Pa:HR: 3.09%
Distance: 0.902 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.1 % (-3 ft)
Min Max Avg
Power: 69 268 214 watts
Heart Rate: 148 168 162 bpm
Cadence: 60 94 86 rpm
Speed: 12.6 19.3 17.8 mph
Pace 3:06 4:47 3:22 min/mi
Hub Torque: 4 10 8 lb-in
Altitude: 682 686 684 ft
Crank Torque: 74 277 211 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Entire workout:
Duration: 1:00:45
Work: 651 kJ
TSS: 88.4 (intensity factor 0.944)
Norm Power: 208
VI: 1.16
Pw:HR: -2.12%
Pa:HR: 4.89%
Distance: 16.525 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -0.0 % (-29 ft)
Min Max Avg
Power: 0 408 179 watts
Heart Rate: 84 176 150 bpm
Cadence: 30 112 80 rpm
Speed: 0 23.2 16.3 mph
Pace 2:35 0:00 3:41 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 682 711 698 ft
Crank Torque: 0 479 185 lb-in
Temperature: 75.2 78.8 76.8 Fahrenheit

4 more days.........

Monday is the start of Week 10/20. The half way point!!!!

Today's wko was simplistic- Did the Pike lower body Crippler wko which consisted of:
Squats with 5 sets
Straight legged dead lifts
Lunges- forward and backward
Laying hamstring curls
Calf's- 3 seperate moves 25 each
Seated quad lifts super heavy
One legged seated hamstrings
Single legged squats

Closed out the lift with the daily 100 push ups and 100 sit ups.

Then met a training partner for the Monday swim. Again we concentrated on drills and speed. Not a terrible day we ended with 2600 yards.

Relaxing with my lovely wife today for she's finally on the mend from her sickness she had all weekend.

4 more days and white sand, sun, and rum punch!!!!

Sunday, end of week 9 of 20

Well this mornings wko scheduled was 60 min of running with the main set being 2 x 1.5 mile repeats at threshold pace. I new it was going to be a struggle after yesterday's Delta Force wko.

Woke up at 0600 for some coffee and calories cause I was going to meet a friend who is just getting back into running for a run outside but it was 20 degree's and 25 mph wind. Also my bride is still down with the flu so I decided to just run on the treadmill at home.

I started with a 2 mile wu at my vDOT easy pace and also included 5x30 sec up hill strides. Then off I went. The 1.5 mile repeats were actually vastly easy except for the last .25 of each. I therefore played mind games, turned up the music to some Metallica and nailed them. I still had 15 minutes left so I took the next 800 at easy pace then did another mile at TP with a 1-3% incline. Total mileage for 60 minutes was 7.35.

I then changed and met my lifting buddies for today was arms, sit ups and push ups. The lift went well but struggled through the last 3 sets of push ups. Total push ups 200 and sit ups 300. My new favorite ab exercise is where you are on your knees, take a small gym towel and put a 45 pound weight on it (helps it slide easier) the push it out in front as far as you can go and then back. Keeping good form. We finished the day with 2 laps of the lizard 5000. You put your feet on a towel or lid that will slide then using your arms pull yourself across the gym and back again. Ohhhhh boy!!!!

Well I'm taking the kids to the mall here in a bit so my wife can close her eye's and relax. She's still fighting this flu bug. Thinking Jordan Creek for some Scheel's action. Need a couple items of clothing for the trip to Jamaica.

Well Monday is the start of week 10 of 20 of my out season plan with Endurance Nation. More VO2 Max workouts with the minutes of each increasing.

Be safe out there and GOD Bless

Don't forget to check my training partner and my new adventure out; http://im4rm.com/preview/

Saturday-the final push to Jamaica

Well this am brought in our last long run for Jamaica.  We ended up running 8 outside as for this is what the plan called for but I did two more miles after my bike for a total of 10. 

We stepped outside and a loud car pulled up. Ended up being the paper lady. We had our vests on the light up and blink and our head lamps. She said, "Oh my are you two searching for a dead body or something?". I am not joking!!! After she left we both had a great laugh. That said the mood for what laid ahead.

The weather this am here in Iowa was raining, wet, humid, wind 14 mph but 50 degree's.  So out of 10 a rating of 5 was given.  Run was nice and smooth.  Ended up running a 9:05 overall ave.  We threw in some surges in there every now and then but nothing out of control.

Then a few friends came over and we knocked out todays bike wko which so far has been the most demanding.  It was 75 minutes with 2x18 min FTP (4') then 8 min of ON time (VO2 MAX) then the remainder at 85%.  Those numbers are below. 


Then went and soaked in the hot tub. AHHHHHHHHH


Interval 1:Duration: 18:01
Work: 239 kJ
TSS: 30.1 (intensity factor 1.001)
Norm Power: 220
VI: 1
Pw:HR: -1.39%
Pa:HR: 3.38%
Distance: 5.479 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 341 221 watts
Heart Rate: 134 176 169 bpm
Cadence: 47 106 83 rpm
Speed: 9.4 21.3 18.2 mph
Pace 2:49 6:21 3:18 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1022 1031 1026 ft
Crank Torque: 0 385 224 lb-in
Temperature: 75.2 77 76.0 Fahrenheit

Interval 2:
Duration: 18:01
Work: 235 kJ
TSS: 29.4 (intensity factor 0.99)
Norm Power: 218
VI: 1
Pw:HR: 2.17%
Pa:HR: 1.83%
Distance: 5.449 mi
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -0.0 % (-7 ft)
Min Max Avg
Power: 0 292 218 watts
Heart Rate: 146 176 171 bpm
Cadence: 40 112 81 rpm
Speed: 9.8 19.8 18.1 mph
Pace 3:02 6:09 3:19 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 1007 1018 1012 ft
Crank Torque: 0 429 227 lb-in
Temperature: 78.8 80.6 79.0 Fahrenheit

****Next few were sets of VO2 max****

Interval:3
Duration: 1:31
Work: 25 kJ
Intensity: 1.26
Pw:HR: 11.81%
Pa:HR: 9.59%
Distance: 0.503 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.1 % (-4 ft)
Min Max Avg
Power: 228 337 277 watts
Heart Rate: 140 175 166 bpm
Cadence: 67 86 81 rpm
Speed: 17 21.5 19.9 mph
Pace 2:47 3:31 3:01 min/mi
Hub Torque: 8 12 9 lb-in
Altitude: 1006 1009 1008 ft
Crank Torque: 243 377 289 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit

Interval:4
Duration: 1:31
Work: 24 kJ
Intensity: 1.21
Pw:HR: 5.54%
Pa:HR: 5.23%
Distance: 0.499 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 162 305 267 watts
Heart Rate: 155 176 168 bpm
Cadence: 64 107 80 rpm
Speed: 15.6 20.3 19.5 mph
Pace 2:58 3:51 3:04 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 1004 1006 1005 ft
Crank Torque: 214 326 282 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit


Interval:5
Duration: 1:31
Work: 24 kJ
Intensity: 1.23
Pw:HR: 6.98%
Pa:HR: 7.12%
Distance: 0.5 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)
Min Max Avg
Power: 162 315 270 watts
Heart Rate: 152 176 168 bpm
Cadence: 65 84 81 rpm
Speed: 16.5 20.4 19.7 mph
Pace 2:56 3:39 3:02 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 1002 1004 1003 ft
Crank Torque: 211 367 283 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit


Interval 6:
Duration: 2:01
Work: 32 kJ
Intensity: 1.22
Pw:HR: 6.12%
Pa:HR: 7.34%
Distance: 0.665 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 159 315 269 watts
Heart Rate: 146 178 169 bpm
Cadence: 66 112 86 rpm
Speed: 16.5 20.8 19.7 mph
Pace 2:53 3:39 3:03 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 1003 1005 1004 ft
Crank Torque: 204 355 264 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 7:
Duration: 1:31
Work: 24 kJ
Intensity: 1.25
Pw:HR: 8.77%
Pa:HR: 8.78%
Distance: 0.499 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-0 ft)
Min Max Avg
Power: 176 330 273 watts
Heart Rate: 143 175 165 bpm
Cadence: 65 93 83 rpm
Speed: 16.2 20.8 19.6 mph
Pace 2:53 3:43 3:03 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 1004 1005 1004 ft
Crank Torque: 171 350 277 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 8:
Duration: 7:01
Work: 80 kJ
TSS: 9 (intensity factor 0.876)
Norm Power: 193
VI: 1.01
Pw:HR: -2.08%
Pa:HR: -0.51%
Distance: 2.004 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 0 245 191 watts
Heart Rate: 160 170 165 bpm
Cadence: 33 95 84 rpm
Speed: 7.7 18.6 17.1 mph
Pace 3:13 7:47 3:30 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 1001 1005 1003 ft
Crank Torque: 0 404 194 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Entire workout:
Duration: 1:15:25
Work: 856 kJ
TSS: 110.7 (intensity factor 0.946)
Norm Power: 208
VI: 1.1
Pw:HR: -1.8%
Pa:HR: 4.32%
Distance: 21.314 mi
Elevation Gain: 0 ft
Elevation Loss: 97 ft
Grade: -0.1 % (-100 ft)
Min Max Avg
Power: 0 341 189 watts
Heart Rate: 111 178 162 bpm
Cadence: 30 115 81 rpm
Speed: 0 21.7 16.9 mph
Pace 2:46 0:00 3:33 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 1001 1104 1016 ft
Crank Torque: 0 453 197 lb-in
Temperature: 71.6 80.6 77.6 Fahrenheit

Closing out this post I would like to give a shout out to my training partners and friends for always wanting to push and go that little bit extra. Makes a great deal of diff come race day.

Please if you or you know of anyone wanting to sponsor or assist Caleb Pike and I with our fundraising we are currently getting off the ground please let us know. We have chosen Children's Cancer Connection as our partnership and looking to make a huge change in those children and families life. We have a lofty goal but know in our hearts it's possible.

Please take a minute and view our web page. It's still under construction and wil go live 1/1/12. Let me know your thoughts, concerns, and recommendations.

Site: http://im4rm.com/preview/

Coming the end of Feburary (date not locked in stone) we are putting on a 6 hour Century ride. This will be done inside on trainers. Again it is still in the works but it would be great to see all you in there sweating and battling it out with us. The pain we endure on this day is nothing these children and families go through.

Thursday (Turkey day) Bike WKO

Well woke up at 0400 this am and was ready to roll. I have to say I think Thursdays wko's are always harder for me d/t the build up effect on the body from Tues, and Wed.

Today was identical to Tuesdays bike wko. 60 min total with 10 minutes of ON time. I did it the same. 1:30, 1:30, and 2:00 and repeated times one. I then rode for an additional 20 minutes and had to call it quits to get ready for work.

Interval 1:
Duration: 1:31
Intensity: 1.23
Power: 159 315
271 watts
Cadence: 72 96 92 rpm
Speed: 16 21.1 20.2 mph
Pace 2:51 3:45 2:58 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 789 790 790 ft
Crank Torque: 184 312 248 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 2:
Duration: 1:31
Intensity: 1.22
Power: 177 308 269 watts
Cadence: 78 94 91 rpm
 Speed: 17.2 20.5 19.9 mph
Pace 2:56 3:29 3:01 min/mi
Hub Torque: 6 10 9 lb-in
Altitude: 791 792 791 ft
Crank Torque: 176 300 251 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 3:
Duration: 2:02
Intensity: 1.21
 Min Max Avg
Power: 107 307 266 watts
Cadence: 72 96 91 rpm
Speed: 16 20.8 20.0 mph
 Pace 2:53 3:45 3:00 min/mi
Hub Torque: 4 11 9 lb-in
Altitude: 791 793 793 ft
Crank Torque: 100 317 246 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 4:
Duration: 1:31
Intensity: 1.25
Min Max Avg
Power: 162 319 276 watts
Cadence: 65 94 85 rpm
Speed: 16.3 21.1 20.0 mph
Pace 2:51 3:40 3:00 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 793 794 794 ft
Crank Torque: 204 345 275 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 5:
Duration: 2:01
Intensity: 1.24
Power: 173 314 273 watts
Cadence: 64 85 82 rpm
Speed: 16.3 20.7 20.0 mph
Pace 2:54 3:41 3:00 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 793 794 794 ft
Crank Torque: 221 350 282 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 6:
Duration: 1:31
Intensity: 1.25
Min Max Avg
Power: 160 317 274 watts
Cadence: 64 93 84 rpm
Speed: 15.8 20.8 19.9 mph
Pace 2:53 3:47 3:01 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 791 793 792 ft
Crank Torque: 208 366 274 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 7:
Duration: 10:04 (10:29)
Work: 111 kJ
TSS: 12.1 (intensity factor 0.871)
Norm Power: 192
Distance: 2.835 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-2 ft)
Min Max Avg
Power: 0 233 184 watts
Cadence: 40 114 82 rpm
Speed: 0 18.5 16.9 mph
Pace 3:14 0:00 3:33 min/mi
Hub Torque: 0 9 7 lb-in
Altitude: 789 792 790 ft
Crank Torque: 0 359 191 lb-in
Temperature: 77 78.8 78.6 Fahrenheit

Interval 8:
Duration: 10:01
Work: 121 kJ
TSS: 14.1 (intensity factor 0.919)
Norm Power: 202
Distance: 2.943 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 283 203 watts
Cadence: 60 86 80 rpm
Speed: 9.8 19 17.6 mph
Pace 3:09 6:09 3:25 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 789 791 790 ft
Crank Torque: 0 342 213 lb-in
Temperature: 78.8 80.6 79.9 Fahrenheit

Entire workout:
Duration: 47:06 
Work: 507 kJ
TSS: 67.4 (intensity factor 0.936)
Norm Power: 206 
Distance: 13.05 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 319 179 watts
Cadence: 31 123 81 rpm
Speed: 0 21.1 16.6 mph
Pace 2:51 0:00 3:37 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 788 794 791 ft
Crank Torque: 0 366 185 lb-in
Temperature: 69.8 80.6 76.7 Fahrenheit

Wednesday and the first set of VO2 Max intervals

The main swimming pool at Couples Negril with the water fall and swim up bar...Oh how it is calling my name.

Okay so now our mid week runs have a different focus.  We are now running repeat intervals.  Now please note these are at the Interval line and not the repetition line.  May find your pace here: http://www.attackpoint.org/training...mp;vdot=50

Note our data tool does not list out our 200's, 400's, 800's, 1000's, 1200's or 1600's.  They are found at the above site.  You wil also notice the 200's are only listed under the repetition line.  I asked about this during last years OS and you will need to add about 6 seconds to that so it falls within the Interval standard.

Also one of our teammates turned be on to this pace calculator.  http://www.arkansasrunner.com/calcu...eperhr.htm

So go to the vDOT attack page which is the first I listed.  Write down your time and then whether it is a 200, 400 etc.  You will then put in the time needed and the distance in miles....so if a 200 then like .13, 400 is .25, 800=.5, etc.  This will spit out how fast they should be ran on a treadmill.

Best of luck to each of you.......

I can not stress enough to PLEASE FOLLOW YOUR vDOT.  You have earned your vDOT which means run that pace.  This is where we will start to see injuries, injuries, and injuries.  We need to listen to our bodies and if we are too sore or run down then please be sure and take a day.  

Well today was Wednesday and my first day of running our intervals. I was scheduled for 60 min and 2x200, 3x400, and 2x200 and then the rest at as much HMP and MP as possible. I warm up with 2 miles and included 5x30 second up hill strides. Then set out.....My current vDOT is 46....So I ran all my 200's at 8.8 and a .5 incline, my 400's were ran at 9.0 and a .5 incline. I still felt like I had to much in me so I added 3 more 400's but ran them all at my scheduled vDOT. I then was able to only hold MP for the remainder. Ended up with 7.6 miles in 60 min. Came home and seen my beautiful wife, daughter, and son off to school. Grabbed some much needed calories, power nap and then headed to the gym. I then lifted biceps and triceps and knocked out the 100/100. Good day.......

9 days and my toes will be in the white beaches of Jamaica.  We are getting soooooo excited.  This Saturday is our scheduled last long run....well 10 miles so just a little jog around the block

Tuesday, Nov. 22, 2011.....Start of vo2 max wko's

Well this is week 9/20 of my OutSeason plan with Endurance Nation.  This week starts what is known as our VO 2 Max workouts mixed with some FTP work.  For me by far the hardest but most productive 6 weeks !!!!

Yesterday I was still very sore from the weekends activities.  A training partner and I decided to throw in a swim and get the lower body and abdominal muscles done.  The swim went great we worked on staying in the front quadrant for several hundred yards then concentrated on rolling from side to side leading with the hips/obliques and allowing our body to follow.  Overall great swim.  Ended with 15x100's.  Total yards 2500.

We then decided to crush the lower body and we moved everything I think we could find to include: squats, lunges, hamstrings, quads, adductor, abbductor, and calf muscles.  This was followed up by abdominals to include: push outs, sitted chairs, crunches, and obliques.  For sure thought the following days would be hurtful but again I was wrong.

Concentrated yesterday on full filling my calorie requirements and being damn sure I was hydrated.  I am sure 99.99999% of the time I am very dehydrated.

Woke up this am filling great and ready to get this bike and run wko done.  The bike wko was to be 60 minutes and include 10 minutes of on time at 120% of my current FTP which on the trainer is 220 watts.  Therefore my target is 264 watts.  I will post the numbers below but just so you don't get confused it went like this.  1:30 at 120% then 1:30 at 60% (off time to be targeted at 60%) then 1:30 at 120% and 1:30 and 60%, then 2:00 at 120% and 2:00 at 60%.  This was repeated times 2 to equal ten minutes.  My goal is to build my VO2 Max and be able to hold it for 5 minutes at a time.

We then took a two minute break and hit 15 min and goal was to not go below 85%  of FTP.  Then 4 min at 100% of FTP, back to 15 min at .85%.  As you can see there was a lot of work to be done in one hour.  When the hour hit I was only 2.6 miles from 20 miles so decided to add a little extra.

Overall I was very happy cause I ended the wko with a Intensity Factor of .93 and over 100 TSS points.

The bike wko was then followed up with a brick run of 20 minutes at my EP and then 5xup hill strides.

VO 2MAX does the body good!!!!!!!

Bike Numbers from today



Interval 1:
Duration: 1:30
Intensity = 1.27
Distance: 0.507 mi
Power: 182 371 279 watts
Cadence: 74 99 92 rpm
Speed: 16.5 21.9 20.2 mph
Pace 2:45 3:38 2:58 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 807 807 807 ft
Crank Torque: 208 358 255 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit


Interval 2:
Duration: 1:30
Intensity=1.24
Power: 227 324 272 watts
Cadence: 78 98 91 rpm
Speed: 17.3 20.9 20.0 mph
Pace 2:52 3:28 3:00 min/mi
Hub Torque: 8 11 9 lb-in
Altitude: 807 807 807 ft
Crank Torque: 227 322 251 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit



Interval 3:
Duration: 2:01
Intensity=1.22
Power: 145 321 269 watts
Cadence: 69 96 91 rpm
Speed: 15.7 20.9 19.9 mph
Pace 2:52 3:49 3:01 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 806 807 807 ft
Crank Torque: 171 324 249 lb-in
Temperature: 75.2 77 76.1 Fahrenheit


Interval 4:
Duration: 1:31
Intensity=1.22
Power: 146 318 268 watts
Cadence: 69 96 90 rpm
Speed: 15.4 20.8 19.8 mph
Pace 2:53 3:54 3:02 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 804 805 805 ft
Crank Torque: 176 312 251 lb-in
Temperature: 77 77 77.0 Fahrenheit


Interval 5:
Duration: 1:31 (1:32)
Intensity=1.25
Power: 167 319 276 watts
Cadence: 65 95 84 rpm
Speed: 16.3 21.1 19.8 mph
Pace 2:51 3:41 3:02 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 804 805 805 ft
Crank Torque: 196 326 277 lb-in
Temperature: 77 77 77.0 Fahrenheit


Interval 6:
Duration: 2:00
Intensity=1.25
Power: 130 322 276 watts
Cadence: 57 85 81 rpm
Speed: 14.3 20.8 19.9 mph
Pace 2:53 4:12 3:01 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 806 808 807 ft
Crank Torque: 193 334 286 lb-in
Temperature: 77 77 77.0 Fahrenheit


Interval 7:
Duration: 15:01
Work: 180 kJ
TSS: 20.5 (intensity factor 0.906)
Norm Power: 199
Min Max Avg
Power: 0 251 200 watts
Cadence: 38 103 83 rpm
Speed: 6.5 19.1 17.5 mph
Pace 3:09 9:17 3:25 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 802 807 804 ft
Crank Torque: 0 403 204 lb-in
Temperature: 78.8 80.6 79.4 Fahrenheit


Interval 8:
Duration: 4:01
Work: 54 kJ
Intensity=1.022
Power: 139 265 225 watts
Cadence: 63 90 85 rpm
Speed: 14.4 19.3 18.6 mph
Pace 3:06 4:10 3:14 min/mi
Hub Torque: 6 10 8 lb-in
Altitude: 805 807 806 ft
Crank Torque: 141 276 225 lb-in
Temperature: 78.8 80.6 80.2 Fahrenheit


Interval 9:
Duration: 15:00
Work: 182 kJ
TSS: 21.4 (intensity factor 0.924)
Min Max Avg
Power: 0 314 203 watts
Cadence: 45 110 86 rpm
Speed: 8.6 20.9 17.6 mph
Pace 2:52 6:60 3:24 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 805 807 806 ft
Crank Torque: 0 330 200 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit


Interval 10:
Duration: 3:55
Intensity=0.95
Power: 0 267 209 watts
Cadence: 66 106 85 rpm
Speed: 6.5 19.4 17.8 mph
Pace 3:05 9:17 3:22 min/mi
Hub Torque: 0 9 8 lb-in
Altitude: 806 808 807 ft
Crank Torque: 0 292 207 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit

Entire workout:
Duration: 1:11:17
Work: 786 kJ
TSS: 101.8 (intensity factor 0.929)
Norm Power: 204
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.019 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 0 371 184 watts
Cadence: 30 110 83 rpm
Speed: 0 21.9 16.8 mph
Pace 2:45 0:00 3:34 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 802 811 806 ft
Crank Torque: 0 403 186 lb-in
Temperature: 71.6 80.6 78.2 Fahrenheit

Still needing to be done regarding my wko's for the day was a shoulder and lats.  Took a power nap and off I went.  Actually had the best workout today and felt rather rested during each of the lifts.  I have been having some bilateral shoulder pain when in the aero position for some time so need to get my arsh to Kyle and have a sitting for positioning.

 If you live in central Iowa or heck Iowa period you need to check this bike shop out.  It is truly a one stop shop.  They have all your bike items, running items, tri items, swimming items, and I could go on and on and on. If you are having questions about which shoes you should be in or do you pronate, supinate well again Kyle can cure that.  They have the only in store treadmill video analysis.  You truly need to check this place out.
 Check them out here: http://www.kylesbikes.com/
Also please note if you can't make it into there one of a kind shop please check out there online store here: http://www.discounttrisupply.com/mm5/merchant.mvc

Saturday

Well this am started with the Living History Off Roads race and I took 10 minutes off my time two years ago.  Could have should have been a little faster but I came to the first creek crossing and well it was knee deep and a very steep wet muddy hill.  I had a hell of a time getting up that thing.  I'm guessing at least 3 minutes spent in that damn creek bed.  It is always fun though and happy I did it.  Didn't realize how damn sore I would be afterwards though.

http://www.youtube.com/watch?v=YuxyvTqrgoQ&feature=related

http://www.youtube.com/watch?v=xfbIdqO9WuM&feature=related

The above link is a clip someone made while running the race.  If you have never heard of this race it is the biggest cross country race in North America.  Take a few minutes and check it out.  Highly recommend this race.  Second clip is one of the creek crossing and hill where I was attempting to get up with the rope you see in the video and a females hand whom was wearing a tutu.  Well she slipped and came back down on top of me....Yep it happened.  

Note this was after working a 24 hour shift at the fire house and getting maybe 2 hours of sleep.  It was an unusual night for us but have to take the good with the bad.

Then came home grabs a shower, calories, fluid, and a ten min power nap as I watched bits of the Iowa Hawkeye game.

Promised a friend I would do todays bike wko today with him.  Note I did this wko yesterday also.  My goal today was not to go over 90% on any of the FTPs.  I held true well........except for the 7 minute one I kind of lit that one up.

Bike #'s from today

Interval 1:

Duration: 15:01

Work: 174 kJ

TSS: 19.4 (intensity factor 0.881)

Norm Power: 194

VI: 1

Pw:HR: -2.67%

Pa:HR: 0.78%

Distance: 4.366 mi

Elevation Gain: 0 ft

Elevation Loss: 0 ft

Grade: -0.0 % (-8 ft)

Min Max Avg

Power: 123 267 194 watts

Heart Rate: 129 155 149 bpm

Cadence: 77 98 86 rpm

Speed: 15.6 19.3 17.4 mph

Pace 3:07 3:51 3:27 min/mi

Hub Torque: 5 10 7 lb-in

Altitude: 1230 1240 1234 ft

Crank Torque: 127 272 191 lb-in

Temperature: 80.6 80.6 80.6 Fahrenheit

Interval 2:

Duration: 15:01

Work: 172 kJ

TSS: 19.1 (intensity factor 0.873)

Norm Power: 192

VI: 1

Pw:HR: -6.08%

Pa:HR: -0.41%

Distance: 4.373 mi

Elevation Gain: 0 ft

Elevation Loss: 10 ft

Grade: -0.1 % (-12 ft)

Min Max Avg

Power: 0 327 191 watts

Heart Rate: 135 157 148 bpm

Cadence: 74 110 90 rpm

Speed: 11.9 21.1 17.4 mph

Pace 2:51 5:03 3:27 min/mi

Hub Torque: 0 11 7 lb-in

Altitude: 1220 1233 1228 ft

Crank Torque: 0 253 181 lb-in

Temperature: 80.6 82.4 81.2 Fahrenheit

Interval 3:

Duration: 7:26

Work: 95 kJ

TSS: 13 (intensity factor 1.025)

Norm Power: 226

VI: 1.05

Pw:HR: 3.73%

Pa:HR: 8.2%

Distance: 2.212 mi

Elevation Gain: 0 ft

Elevation Loss: 0 ft

Grade: -0.1 % (-7 ft)

Min Max Avg

Power: 0 431 215 watts

Heart Rate: 125 166 150 bpm

Cadence: 39 104 84 rpm

Speed: 0 23.1 17.8 mph

Pace 2:36 0:00 3:22 min/mi

Hub Torque: 0 12 8 lb-in

Altitude: 1212 1219 1215 ft

Crank Torque: 0 364 215 lb-in

Temperature: 80.6 82.4 81.1 Fahrenheit

Interval 4:

Duration: 7:32

Work: 82 kJ

TSS: 8.7 (intensity factor 0.831)

Norm Power: 183

VI: 1

Pw:HR: 0.26%

Pa:HR: 1.7%

Distance: 2.139 mi

Elevation Gain: 0 ft

Elevation Loss: 0 ft

Grade: -0.1 % (-8 ft)

Min Max Avg

Power: 0 237 182 watts

Heart Rate: 124 147 141 bpm

Cadence: 33 102 86 rpm

Speed: 4.8 18.3 17.0 mph

Pace 3:17 12:23 3:32 min/mi

Hub Torque: 0 11 7 lb-in

Altitude: 1203 1213 1209 ft

Crank Torque: 0 517 181 lb-in

Temperature: 80.6 80.6 80.6 Fahrenheit

Interval 5:

Duration: 15:01

Work: 163 kJ

TSS: 17.3 (intensity factor 0.831)

Norm Power: 183

VI: 1.01

Pw:HR: 0.28%

Pa:HR: 1.95%

Distance: 4.257 mi

Elevation Gain: 0 ft

Elevation Loss: 20 ft

Grade: -0.1 % (-24 ft)

Min Max Avg

Power: 0 253 182 watts

Heart Rate: 125 151 141 bpm

Cadence: 38 96 85 rpm

Speed: 6.9 18.8 16.9 mph

Pace 3:12 8:42 3:32 min/mi

Hub Torque: 0 12 7 lb-in

Altitude: 1179 1203 1192 ft

Crank Torque: 0 412 181 lb-in

Temperature: 78.8 80.6 80.2 Fahrenheit

Entire workout :

Duration: 1:21:01 

Work: 827 kJ

TSS: 93.1 (intensity factor 0.835)

Norm Power: 184

VI: 1.08

Pw:HR: -0.51%

Pa:HR: 2.39%

Distance: 22.157 mi

Elevation Gain: 0 ft

Elevation Loss: 69 ft

Grade: -0.1 % (-72 ft)

Min Max Avg

Power: 0 431 170 watts

Heart Rate: 89 166 141 bpm

Cadence: 30 119 84 rpm

Speed: 0 23.1 16.4 mph

Pace 2:36 0:00 3:40 min/mi

Hub Torque: 0 12 7 lb-in

Altitude: 1175 1248 1218 ft

Crank Torque: 0 529 170 lb-in

Temperature: 77 82.4 80.4 Fahrenheit

Very happy overall with the progression of this week.  The wko was to be 90 minutes but I cut it short cause the legs and body was starting to scream at me.  I was already pretty sore from the LHF run.  Might not be moving to damn fast tomorrow.  I am taking tomorrow off except for the Oct OS 100/100 challenge.