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.