Well we made it back to Iowa and brrrr was it cold but we were so ready to be home. We flew from Montego Bay to Detroit. Very smooth flights and our flight had monitors in the back of each seat. We were able to watch satellite TV, HBO, play games, etc. The flight was just over 3 hours but went by quickly and very smooth. Got off the plane and straight to customs where again this went quickly and smooth. We then headed to grab some yummie airport food. I went to Wendy's and had a quarter pounder and fries. I have to tell you I just never eat this stuff but gulped it down and had another burger. It was soooooo damn good.
We then boarded our flight to Des Moines. Well they had shut the door and was going over in flight information when the Capt of the plane made an announcement that we all had to deboard the plane cause the ground crew forgot to do a freaking security check on the plane. My guess is someone got a ass chomping. Twenty minutes later we were back on the plane and another 40 minutes we were air bound. The pilot made some awesome time up in the air. We left 48 minutes late and got into Des Moines only 10 minutes later than expected. At the airport Alison father and our daughter Olivia was waiting on us!!!!! Loved seeing them. Olivia ran to us...well to mommy first and was carrying a round furry thing that made weird noises.....thanks grandpa :)
Back to reality it was for us but we were more than ready to be home. Alison took Monday off and we went shopping with her parents and wrapped up some last minute gifts. She spotted a green Under Armour runners coat that she fell in love with so I picked it up for her for Xmas and she is going to wrap it for herself. Love it.
Tuesday was back to the Out season plan for me with Endurance Nation. This is week 12 of 20 for me and again it is the VO2 Max workouts. Tuesday was a bike wko which consisted of 15 minutes of ON time. Again the ON time is 120% of your current FTP (functional threshold). My current indoor FTP is 220 so my target is 264. So we did 2:30 ON and 2:30 OFF. Your off time is to be at .65% of FTP. Then the remainder of the ride is .80-.85% of your FTP. One of the training partners came over at 0445 and we hit it. Actually felt really good. The 9 days away from the bike was nice.
BIKE NUMBERS:
Interval 1:
Duration: 2:31
Work: 42 kJ
intensity: 1.26
Distance: 0.864 mi
Min Max Avg
Power: 105 338 278 watts
Cadence: 64 102 94 rpm
Speed: 13.9 22.3 20.6 mph
Pace 2:41 4:20 2:55 min/mi
Hub Torque: 5 11 9 lb-in
Altitude: 586 586 586 ft
Crank Torque: 139 321 250 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Interval 2:
Duration: 2:31
Work: 41 kJ
Intensity:1.25
Distance: 0.84 mi
Min Max Avg
Power: 170 317 275 watts
Cadence: 70 95 91 rpm
Speed: 15.6 20.9 20.0 mph
Pace 2:52 3:51 3:00 min/mi
Hub Torque: 7 12 9 lb-in
Altitude: 585 588 586 ft
Crank Torque: 199 343 255 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 3:
Duration: 2:31
Work: 41 kJ
Intensity:1.24
Distance: 0.833 mi
Min Max Avg
Power: 185 312 273 watts
Cadence: 72 95 91 rpm
Speed: 16.5 20.7 19.9 mph
Pace 2:54 3:38 3:01 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 588 589 588 ft
Crank Torque: 215 320 254 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 4:
Duration: 2:31
Work: 41 kJ
Intensity:1.24
Distance: 0.839 mi
Min Max Avg
Power: 205 323 272 watts
Cadence: 79 96 91 rpm
Speed: 17.3 21.3 20.0 mph
Pace 2:49 3:28 3:00 min/mi
Hub Torque: 8 11 9 lb-in
Altitude: 588 589 589 ft
Crank Torque: 216 288 251 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit
Interval 5:
Duration: 2:30
Work: 40 kJ
Intensity:1.22
Distance: 0.821 mi
Min Max Avg
Power: 157 311 268 watts
Cadence: 65 93 83 rpm
Speed: 16 20.7 19.7 mph
Pace 2:54 3:45 3:03 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 590 592 591 ft
Crank Torque: 171 370 273 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 6:
Duration: 2:31
Work: 41 kJ
Intensity:1.25
Distance: 0.838 mi
Min Max Avg
Power: 159 324 275 watts
Cadence: 64 94 85 rpm
Speed: 15.6 20.7 19.9 mph
Pace 2:54 3:51 3:01 min/mi
Hub Torque: 5 11 9 lb-in
Altitude: 587 590 588 ft
Crank Torque: 164 346 274 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
****The remainder of the ride was to be at .80-.85% but we were feeling really good so decided to push it a little****
Interval 7:
Duration: 10:01
Work: 116 kJ
TSS: 12.9 (intensity factor 0.879)
Norm Power: 193
Distance: 2.893 mi
Min Max Avg
Power: 0 248 193 watts
Cadence: 51 98 84 rpm
Speed: 8 18.9 17.3 mph
Pace 3:11 7:29 3:28 min/mi
Hub Torque: 0 11 7 lb-in
Altitude: 585 587 586 ft
Crank Torque: 0 353 195 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 8:
Duration: 10:01
Work: 121 kJ
TSS: 14 (intensity factor 0.916)
Norm Power: 202
Distance: 2.948 mi
Min Max Avg
Power: 0 263 202 watts
Cadence: 63 115 86 rpm
Speed: 7 19.3 17.6 mph
Pace 3:07 8:37 3:25 min/mi
Hub Torque: 0 10 7 lb-in
Altitude: 583 586 585 ft
Crank Torque: 0 267 199 lb-in
Temperature: 71.6 73.4 72.0 Fahrenheit
Interval 9:
Duration: 5:01
Work: 68 kJ
TSS: 9.2 (intensity factor 1.05)
Norm Power: 231
Min Max Avg
Power: 115 531 227 watts
Cadence: 67 115 89 rpm
Speed: 15 25.8 18.5 mph
Pace 2:20 4:00 3:14 min/mi
Hub Torque: 5 14 8 lb-in
Altitude: 583 586 584 ft
Crank Torque: 139 435 215 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Entire workout :
Duration: 1:00:50
Work: 705 kJ
TSS: 97.2 (intensity factor 0.983)
Norm Power: 216
Distance: 17.336 mi
Min Max Avg
Power: 0 531 193 watts
Cadence: 30 119 84 rpm
Speed: 0 25.8 17.1 mph
Pace 2:20 0:00 3:31 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 583 592 587 ft
Crank Torque: 0 435 191 lb-in
Temperature: 69.8 75.2 72.5 Fahrenheit
Then the brick run was 35 minutes at EP and 3x30 second strides. After last weeks 70.6 miles in 7 days I had not ran since Saturday morning. So the two days off felt great. The run was done on a treadmill with a 1-2% and I kept the EP the entire run as directed and damn it felt so smooth!!!! Afterwards I rolled with the foam roller and stretched for 30 minutes. Then knocked out the 120/120 challenge which consists of 120 sit ups and 120 push ups.
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Today's WKO was a Interval run day which was to be 60 minutes total and the workout's main set was 4x200 and 3x1000 with full recoveries.
My wko consisted of a one mile warm up at EP with 4x30 second up hill strides.
The 4x200 were done a 9.2 mph and a 1% incline with an equal recovery. Recoveries were done at 7 mph.
The 1000's were ran at 8.8-9 mph and a .5-1% incline with a .4 mile recovery.
Note I cut the 1000's recovery short cause it was easier just to run .6 miles (1000) and then recovery the .4 to equal one mile. Then repeat x3.
After the intervals were completed I then ran out the remainder of the hour at my HMP and ended up with 7.78 miles in 60 minutes. Then stretched and rolled for about 40 minutes, showered and chowed!!!!!!
Thursday's wko is the mirror image of the bike wko above. Thursdays are always a challenge for me cause of the cumulative build throughout the week. But the training partners come over and we try and light up the pain cave.
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Please stay tuned for our fundraising event(spinathon) that will be revealed the first of the year along with our current sponsors and more!!! IM4RM has teamed up with Children's Cancer connection and are ready to rock the socks off of 2012!!!!
If you are interested in becoming a sponsor or donating please contact myself of Caleb Pike and we would be more than happy to explain to you what IM4RM is and what we stand for.
Thanks for always listening to be and pushing me to the limits.
Carl
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