TGIF!!!!!!!

Well today is Friday, November 18, 2011.  I have 14 more days and I leave for Negril, Jamaica with my hot azz wife and a team of our friends.  We fly in December 2 and rush around then wake up early Dec 3rd and run our 2nd International Marathon.  Way excited except for the fact I found out recently that we are running a double loop instead of out and back but in the end it is still only 26.2 miles. 

We start this race at 0515 in the morning due to the high humidity and heat of the Island.  Negril is secluded in the northwestern portion of the Island.  Still one of the most secluded parts of Jamaica.  They say it is like the country vs a city.  The people are very laid back and truly everything is all right.  We first visited the Island of Jamaica for our honey moon now almost 12 years ago and fell in love with it then.  We have now returned 9 times and have brought many of our friends who also have fell in love with the island.  We stay at an all inclusive resort called, Couples Negril.  http://couples.com/negril/  As you can see it is part of a chain.  We have stayed also at Tower Isle in Ochio Rios and it just wasnt the same.  We spent the day at San Souchi also in Ochio Rios and really liked it.  They have a totally nude section which after a few drinks you just don't care anymore and let the jewels fly. 

Now back to the important stuff.....haha.  Today was to be a day off for me but I am running in the Largest Cross Country Race in North America Tomorrow-called Living History Farms Off Road Race. Check the site out here: http://www.fitnesssports.com/November_races/LivHistFarms/lhf_index.html  I believe this year there is close to 8,000 runners.  Unless you start up front and want to be competitive the race start is very  slow and really starts to open up once you get to the corn and bean fields.  The fun really starts to happen when you hit the timber, crossing creeks,  and climbing hills.  I have seriously seen runners shoes come off in the creek crossing due to being so damn muddy.  I true blast and they are calling for cold, wind, and rain tomorrow. 

Well anyhow I decided to do Saturdays bike workout this am before coming to work at the fire department.  The workout was to be 90 minutes and consisted of 2x15 min at 95-100% of my FTP, then 7 min at 90-95% of my FTP which is currently sitting at 220 watts.  Then 2x15 minutes at .80-.85% of my FTP which would be 176-180 watts.  I was able to only get the main set #1 in which was the 95-100% stuff which really matters the most then had to shower and head to work.  I promise myself, coaches, and those of you following my daily blogs that I will make up the rest tomorrow after the race.  I am planning on riding for 75 minutes at .8-.85 intensity. 

The bike workout numbers from this am

Interval 1:
Duration: 15:01
Work: 196 kJ
TSS: 24.4 (intensity factor 0.987)
Norm Power: 217
VI: 1
Distance: 4.602 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (6 ft)
Min Max Avg
Power: 0 302 218 watts
Cadence: 54 90 84 rpm
Speed: 9.3 20.5 18.3 mph
Pace 2:56 6:26 3:16 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 986 993 989 ft
Crank Torque: 0 347 220 lb-in
Temperature: 73.4 77 76.0 Fahrenheit

Interval 2:
Duration: 15:01
Work: 193 kJ
TSS: 23.7 (intensity factor 0.974)
Norm Power: 214
VI: 1
Distance: 4.558 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (2 ft)
Min Max Avg
Power: 0 450 215 watts
Cadence: 38 95 83 rpm
Speed: 8.6 23.3 18.1 mph
Pace 2:34 6:57 3:18 min/mi
Hub Torque: 0 13 8 lb-in
Altitude: 993 997 995 ft
Crank Torque: 0 481 220 lb-in
Temperature: 77 78.8 78.6 Fahrenheit

Interval 3:
Duration: 7:00
Work: 93 kJ
TSS: 11.6 (intensity factor 0.997)
Norm Power: 219
VI: 0.99
Distance: 2.171 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (5 ft)
Min Max Avg
Power: 109 300 221 watts
Cadence: 64 99 80 rpm
Speed: 14.2 20.7 18.6 mph
Pace 2:54 4:14 3:14 min/mi
Hub Torque: 5 10 8 lb-in
Altitude: 995 1000 998 ft
Crank Torque: 142 306 233 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit

Interval 4:
Duration: 8:26
Work: 89 kJ
TSS: 9.2 (intensity factor 0.81)
Norm Power: 178
VI: 1
Distance: 2.359 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-0 ft)
Min Max Avg
Power: 0 232 178 watts
Cadence: 39 93 83 rpm
Speed: 9.5 18.1 16.7 mph
Pace 3:18 6:19 3:35 min/mi
Hub Torque: 0 9 7 lb-in
Altitude: 998 1002 1000 ft
Crank Torque: 0 331 182 lb-in
Temperature: 80.6 80.6 80.6 Fahrenheit

Entire workout:
Duration: 1:00:35
Work: 673 kJ
TSS: 82.6 (intensity factor 0.908)
Norm Power: 200
VI: 1.08
Distance: 17.14 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (16 ft)
Min Max Avg
Power: 0 450 185 watts
Cadence: 33 99 81 rpm
Speed: 0 23.3 16.9 mph
Pace 2:34 0:00 3:33 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 984 1002 994 ft
Crank Torque: 0 481 191 lb-in
Temperature: 73.4 80.6 77.7 Fahrenheit