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.