Super Man Tuesday

Well this am I started my wko (workout) with one of my training partners and we did his crippling lower leg wko.  This is one that usually hits you the next day and you have a hard time moving for the following 48 hours.  No SHIT!!!!

The lower body wko was:

• Squats
• Single leg squats
• straight legged dead lifts
• rear and front lunges
• laying hamstring curls
• abbduction and adduction machines
• calf raises
• donkey kicks
• Then abds-Lateral ups/downs (obliques), toes touches, straight legged V's, then crunches
• Ended with 4x25 push ups.

Then off to the Wednesday wko.  Week 7 advanced is 60 minutes total with 4x1 mile repeats at TP. 

Well the run was sweaaat!!!!

• Two mile wu and within the 2 miles did 6x30 sec strides.
• The 4 mile repeats were all at TP.
• Nailed them at 6:53, 6:55, 6:43, and 6:44.
• Noted the recoveries were 5 minutes in between each which equalled out to be around an 800.
• Very happy. Ended up with 8.22 miles total for the run.

Afterwards spent around 15 minutes of stretching.
Tomorrow is my last bike ride till the weekend. Thursday and Friday are swimming recovery days cause Saturday is my last 20 miler in prep for marathon.

Then came home and relaxed today.  Took some Ibuprofen cause the legs were a little stiff.  Went grocery shopping for the bride and grabbed a sugar free red bull.  Note I very seldom drink these.  While waiting to pick up my daughter at school I drank this and I would be damned cause it gave me wings.  We got home and I was bouncing all over the place.  I had about 50 minutes so I decided to pound out Thursdays bike wko.

This wko consisted of a 60 minute ride and FTPs of 12 min x 2.  Since I only had 50 minutes I decided to try and keep the intensity high to make up for the ten minutes I would be missing.  

Bike WKO #'s:

Interval 1:
Duration: 12:00
Work: 162 kJ
TSS: 20.8 (intensity factor 1.019)
Norm Power: 224
VI: 0.99
Pw:HR: 2.73%
Pa:HR: 5.11%
Distance: 3.741 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-6 ft)
Min Max Avg
Power: 24 317 226 watts
Heart Rate: 127 169 162 bpm
Cadence: 53 96 85 rpm
Speed: 12.2 20.9 18.7 mph
Pace 2:52 4:54 3:13 min/mi
Hub Torque: 1 12 8 lb-in
Altitude: 850 857 853 ft
Crank Torque: 25 320 225 lb-in
Temperature: 75.2 77 75.5 Fahrenheit

Interval #2
Duration: 12:01 (12:02)
Work: 164 kJ
TSS: 21.3 (intensity factor 1.032)
Norm Power: 227
VI: 0.99
Pw:HR: -1.89%
Pa:HR: 1.63%
Distance: 3.689 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-7 ft)
Min Max Avg
Power: 24 311 229 watts
Heart Rate: 139 169 162 bpm
Cadence: 46 96 84 rpm
Speed: 12.6 20.4 18.4 mph
Pace 2:57 4:47 3:16 min/mi
Hub Torque: 1 12 8 lb-in
Altitude: 844 850 847 ft
Crank Torque: 26 439 230 lb-in
Temperature: 77 77 77.0 Fahrenheit

Then broke the rest into 5 min intervals and tried to keep at 90% intensity and RPMs high

Interval 3:
Duration: 5:04
Work: 58 kJ
TSS: 7.2 (intensity factor 0.922)
Norm Power: 203
VI: 1.05
Pw:HR: -17.62%
Pa:HR: -7.43%
Distance: 1.447 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 0 267 193 watts
Heart Rate: 147 169 159 bpm
Cadence: 36 109 94 rpm
Speed: 0 18.9 17.1 mph
Pace 3:11 0:00 3:31 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 843 845 844 ft
Crank Torque: 0 253 173 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 4:
Duration: 5:01
Work: 61 kJ
TSS: 7.1 (intensity factor 0.921)
Norm Power: 203
VI: 0.99
Pw:HR: 0.24%
Pa:HR: 2.71%
Distance: 1.486 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.1 % (9 ft)
Min Max Avg
Power: 0 261 204 watts
Heart Rate: 139 161 156 bpm
Cadence: 38 98 87 rpm
Speed: 10.9 19.2 17.7 mph
Pace 3:07 5:29 3:23 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 845 854 849 ft
Crank Torque: 0 431 199 lb-in
Temperature: 77 78.8 78.1 Fahrenheit

**Last one I was pushing cause I had to get Olivia to dance......


Interval 5:
Duration: 8:01
Work: 97 kJ
TSS: 11.3 (intensity factor 0.919)
Norm Power: 202
VI: 1
Pw:HR: -3.26%
Pa:HR: 1.51%
Distance: 2.373 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-1 ft)
Min Max Avg

Heart Rate: 131 164 154 bpm
Cadence: 38 98 86 rpm
Speed: 9.1 19.7 17.7 mph
Pace 3:03 6:34 3:23 min/mi
Hub Torque: 0 9 8 lb-in
Altitude: 853 858 856 ft
Crank Torque: 0 398 199 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Entire workout:
Duration: 50:55
Work: 606 kJ
TSS: 75.6 (intensity factor 0.953)
Norm Power: 210
VI: 1.06
Pw:HR: 2.5%
Pa:HR: 2.98%
Distance: 14.765 mi
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -0.0 % (-4 ft)
Min Max Avg
Power: 0 317 198 watts
Heart Rate: 118 170 156 bpm
Cadence: 32 109 85 rpm

Speed: 0 20.9 17.3 mph
Pace 2:52 0:00 3:28 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 843 861 851 ft
Crank Torque: 0 439 196 lb-in
Temperature: 73.4 78.8 76.9 Fahrenheit


So all of my cardio is done in 2 freaking days!!!!!  Booyaaaaa!!!!!