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.
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| 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
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