What a start to the week.
Monday for me is usually just a swim day but I took on the EN (Endurance Nation) Holiday Challenge. This is a daily run starting on 12/25-1/1/12. You acquire points for each mile, if the temp is under 32 degrees F, each mile under tempo pace, and for each hour. A great way to assist in burning off a few of those extra calories and a great way to assist in building up a good running base.
Therefore, I went to the pool and worked with my stroke coach again. I am following the EN OS Swim Hack and we then spread out from there.
The Swim WKO was:
- WU-200 followed by 200 pull
- 10x150 at Tpace minus 3-5 seconds as 100 hard and last 50 easy.
- 100 easy
- 3x200 with pull buoy~concentrating on stroke and pull
- CD 200
- We then did a 1200 yards slow and controlled. Main concentration was my hand entry into the water followed by my catch. As soon as I could see my fingers/hand I would start my catch. It is slowly coming. The good thing is the elbow is no longer dropping first.
- 4,000 yards total
Then decided to jump right onto a treadmill and knock out EN Run Challenge #2.
- WU-one mile to include 4x30 second strides. This felt very smooth and easy
- Therefore since I had my vDOT test scheduled for this coming Wednesday I thought what the hell lets see what happens.
- Well ended up running a 5K at 20:43 with a .5-1% incline.
- Took my vDOT from 46-47.7.......very happy....and yes there was some dry heaving at the end.
- Total miles were 6 and I ended up with 12 points.
It was then time to eat lunch with the family and then go hit a few stores so the little one could burn a few of her gift cards she got and pick up a few groceries. The crowds were as expected but we survived. Olivia purchased, Bejeweled Three, for her DS so we were having fun challenging each other.
Purchased a new watch battery for the Timex Ironman watch that I use for swimming. Well got the watch bands off after a few minutes. Then changed the battery. Well still today I only have one of the bands replaced. It has been a battle and very frustrating with the second band. Looking on the Internet it appears it is a nightmare for all whom do this. Cost of battery 6 bucks and cost of new watch 50 bucks. I will get that other band on.
Went and seen, "We Bought a Zoo", starring Matt Damon last night. I can tell you this is a great family movie. It brought tears to my eye's on three different occasions. Truly makes you look at life and your life in general. I looked over at my wife and she was wiping tears from her eye's on a few occasions her self. One of the best movies I have seen in sometime.
Tomorrow morning was to be a day off but I received a text from one of my training partners that stated, "I will see you bright and early for our bike wko and that he was ready to kill it". I decided what the hell lets get it on. I therefore, texts the other training partners and it was set for out typical 0445 bike wko.
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Tuesday
Well 0445 came very early after a night of weird dreams and tossing and turning. My wife had the coffee set so it was made when I got out of bed. Smelled awesome. Was hoping it would give me a little boost cause I was sore from Mondays workouts.
Since I did my FTP test last week there was not a workout scheduled so we made ours up.
It consisted of a 15 min wu, then 5x2min at 120% plus, and the remainder to be above .85% with one 5 min interval above our new FTP.
BIKE Numbers
Interval 1:Duration: 2:00
Work: 37 kJ
Intensity:1.31
Pw:HR: 9.09%
Pa:HR: 10.25%
Distance: 0.702 mi
Min Max Avg
Power: 162 386 316 watts
Heart Rate: 117 162 150 bpm
Cadence: 56 92 80 rpm
Speed: 15.7 22.4 21.0 mph
Pace 2:41 3:49 2:51 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 1039 1041 1040 ft
Crank Torque: 212 455 336 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 2:
Duration: 2:01
Work: 37 kJ
Intensity:1.29
Pw:HR: 16.82%
Pa:HR: 13.61%
Distance: 0.702 mi
Min Max Avg
Power: 169 392 312 watts
Heart Rate: 120 167 154 bpm
Cadence: 57 88 79 rpm
Speed: 16 22.1 20.9 mph
Pace 2:43 3:45 2:52 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 1040 1042 1041 ft
Crank Torque: 184 490 334 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 3:
Duration: 2:00
Work: 37 kJ
Intensity:1.29
Pw:HR: 9.39%
Pa:HR: 11.86%
Distance: 0.692 mi
Min Max Avg
Power: 173 387 311 watts
Heart Rate: 121 168 153 bpm
Cadence: 58 90 77 rpm
Speed: 16.2 21.9 20.8 mph
Pace 2:45 3:43 2:53 min/mi
Crank Torque: 233 430 343 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 4:
Duration: 2:00
Work: 36 kJ
Intensity:1.26
Pw:HR: 11.49%
Pa:HR: 11.47%
Distance: 0.692 mi
Min Max Avg
Power: 191 369 306 watts
Heart Rate: 132 171 158 bpm
Cadence: 60 87 76 rpm
Speed: 16.8 21.7 20.7 mph
Pace 2:46 3:34 2:54 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 1041 1042 1041 ft
Crank Torque: 223 421 338 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit
Interval 5:
Duration: 2:01
Work: 37 kJ
Intensity:1.28
Pw:HR: 10.2%
Pa:HR: 10.86%
Distance: 0.696 mi
Min Max Avg
Power: 163 362 310 watts
Heart Rate: 129 171 159 bpm
Cadence: 53 92 74 rpm
Speed: 16.3 21.6 20.6 mph
Pace 2:46 3:40 2:54 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 1041 1042 1042 ft
Crank Torque: 200 468 356 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 6:
Duration: 20:02
Work: 249 kJ
TSS: 24.8 (intensity factor 0.862)
Norm Power: 209
VI: 1
Pw:HR: -3.15%
Pa:HR: 0.95%
Distance: 5.911 mi
Min Max Avg
Power: 0 294 208 watts
Heart Rate: 140 165 155 bpm
Cadence: 56 153 85 rpm
Speed: 4.1 20.3 17.7 mph
Pace 2:58 14:38 3:24 min/mi
Hub Torque: 0 14 8 lb-in
Altitude: 1038 1043 1041 ft
Crank Torque: 0 365 208 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 7:
Duration: 14:00
Work: 175 kJ
TSS: 17.4 (intensity factor 0.863)
Norm Power: 209
VI: 1
Pw:HR: 0.53%
Pa:HR: 1.59%
Distance: 4.144 mi
Min Max Avg
Power: 0 319 208 watts
Heart Rate: 130 163 153 bpm
Cadence: 57 104 84 rpm
Speed: 8.6 20.3 17.7 mph
Pace 2:58 6:57 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1030 1039 1034 ft
Crank Torque: 0 335 209 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 8:
Duration: 5:00
Work: 79 kJ
TSS: 9.5 (intensity factor 1.069)
Norm Power: 259
VI: 0.98
Pw:HR: -1.08%
Pa:HR: 4.93%
Distance: 1.629 mi
Min Max Avg
Power: 130 406 264 watts
Heart Rate: 123 172 162 bpm
Cadence: 53 106 82 rpm
Speed: 15.4 22.3 19.5 mph
Pace 2:41 3:54 3:04 min/mi
Hub Torque: 5 12 9 lb-in
Altitude: 1026 1030 1028 ft
Crank Torque: 129 388 273 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 9:
Duration: 5:02
Work: 66 kJ
TSS: 7.1 (intensity factor 0.921)
Norm Power: 223
VI: 1.01
Pw:HR: -7.05%
Pa:HR: -0.3%
Distance: 1.517 mi
Min Max Avg
Power: 0 358 220 watts
Heart Rate: 140 166 152 bpm
Cadence: 60 100 88 rpm
Speed: 7.3 21.5 18.1 mph
Pace 2:47 8:15 3:19 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 1022 1028 1025 ft
Crank Torque: 0 304 212 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Entire workout:
Duration: 1:23:05
Work: 971 kJ
TSS: 115.2 (intensity factor 0.918)
Norm Power: 222
VI: 1.14
Pw:HR: 2.88%
Pa:HR: 7.51%
Distance: 23.446 mi
Min Max Avg
Power: 0 419 195 watts
Heart Rate: 77 172 145 bpm
Cadence: 30 153 79 rpm
Speed: 0 24.4 16.9 mph
Pace 2:27 0:00 3:33 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 1022 1046 1038 ft
Crank Torque: 0 490 206 lb-in
Temperature: 71.6 78.8 73.6 Fahrenheit
After some calories, fluids, and a power nap I decided to try and knock out day #3 of the EN Challenge and it was a success. I decided I did not want to battle the wind outside today~over 20 mph. So down to the pain cave I went again.
Work: 37 kJ
Intensity:1.31
Pw:HR: 9.09%
Pa:HR: 10.25%
Distance: 0.702 mi
Min Max Avg
Power: 162 386 316 watts
Heart Rate: 117 162 150 bpm
Cadence: 56 92 80 rpm
Speed: 15.7 22.4 21.0 mph
Pace 2:41 3:49 2:51 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 1039 1041 1040 ft
Crank Torque: 212 455 336 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 2:
Duration: 2:01
Work: 37 kJ
Intensity:1.29
Pw:HR: 16.82%
Pa:HR: 13.61%
Distance: 0.702 mi
Min Max Avg
Power: 169 392 312 watts
Heart Rate: 120 167 154 bpm
Cadence: 57 88 79 rpm
Speed: 16 22.1 20.9 mph
Pace 2:43 3:45 2:52 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 1040 1042 1041 ft
Crank Torque: 184 490 334 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Interval 3:
Duration: 2:00
Work: 37 kJ
Intensity:1.29
Pw:HR: 9.39%
Pa:HR: 11.86%
Distance: 0.692 mi
Min Max Avg
Power: 173 387 311 watts
Heart Rate: 121 168 153 bpm
Cadence: 58 90 77 rpm
Speed: 16.2 21.9 20.8 mph
Pace 2:45 3:43 2:53 min/mi
Crank Torque: 233 430 343 lb-in
Temperature: 77 77 77.0 Fahrenheit
Interval 4:
Duration: 2:00
Work: 36 kJ
Intensity:1.26
Pw:HR: 11.49%
Pa:HR: 11.47%
Distance: 0.692 mi
Min Max Avg
Power: 191 369 306 watts
Heart Rate: 132 171 158 bpm
Cadence: 60 87 76 rpm
Speed: 16.8 21.7 20.7 mph
Pace 2:46 3:34 2:54 min/mi
Hub Torque: 7 12 10 lb-in
Altitude: 1041 1042 1041 ft
Crank Torque: 223 421 338 lb-in
Temperature: 73.4 75.2 74.3 Fahrenheit
Interval 5:
Duration: 2:01
Work: 37 kJ
Intensity:1.28
Pw:HR: 10.2%
Pa:HR: 10.86%
Distance: 0.696 mi
Min Max Avg
Power: 163 362 310 watts
Heart Rate: 129 171 159 bpm
Cadence: 53 92 74 rpm
Speed: 16.3 21.6 20.6 mph
Pace 2:46 3:40 2:54 min/mi
Hub Torque: 6 12 10 lb-in
Altitude: 1041 1042 1042 ft
Crank Torque: 200 468 356 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Interval 6:
Duration: 20:02
Work: 249 kJ
TSS: 24.8 (intensity factor 0.862)
Norm Power: 209
VI: 1
Pw:HR: -3.15%
Pa:HR: 0.95%
Distance: 5.911 mi
Min Max Avg
Power: 0 294 208 watts
Heart Rate: 140 165 155 bpm
Cadence: 56 153 85 rpm
Speed: 4.1 20.3 17.7 mph
Pace 2:58 14:38 3:24 min/mi
Hub Torque: 0 14 8 lb-in
Altitude: 1038 1043 1041 ft
Crank Torque: 0 365 208 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 7:
Duration: 14:00
Work: 175 kJ
TSS: 17.4 (intensity factor 0.863)
Norm Power: 209
VI: 1
Pw:HR: 0.53%
Pa:HR: 1.59%
Distance: 4.144 mi
Min Max Avg
Power: 0 319 208 watts
Heart Rate: 130 163 153 bpm
Cadence: 57 104 84 rpm
Speed: 8.6 20.3 17.7 mph
Pace 2:58 6:57 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 1030 1039 1034 ft
Crank Torque: 0 335 209 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 8:
Duration: 5:00
Work: 79 kJ
TSS: 9.5 (intensity factor 1.069)
Norm Power: 259
VI: 0.98
Pw:HR: -1.08%
Pa:HR: 4.93%
Distance: 1.629 mi
Min Max Avg
Power: 130 406 264 watts
Heart Rate: 123 172 162 bpm
Cadence: 53 106 82 rpm
Speed: 15.4 22.3 19.5 mph
Pace 2:41 3:54 3:04 min/mi
Hub Torque: 5 12 9 lb-in
Altitude: 1026 1030 1028 ft
Crank Torque: 129 388 273 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Interval 9:
Duration: 5:02
Work: 66 kJ
TSS: 7.1 (intensity factor 0.921)
Norm Power: 223
VI: 1.01
Pw:HR: -7.05%
Pa:HR: -0.3%
Distance: 1.517 mi
Min Max Avg
Power: 0 358 220 watts
Heart Rate: 140 166 152 bpm
Cadence: 60 100 88 rpm
Speed: 7.3 21.5 18.1 mph
Pace 2:47 8:15 3:19 min/mi
Hub Torque: 0 11 8 lb-in
Altitude: 1022 1028 1025 ft
Crank Torque: 0 304 212 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Entire workout:
Duration: 1:23:05
Work: 971 kJ
TSS: 115.2 (intensity factor 0.918)
Norm Power: 222
VI: 1.14
Pw:HR: 2.88%
Pa:HR: 7.51%
Distance: 23.446 mi
Min Max Avg
Power: 0 419 195 watts
Heart Rate: 77 172 145 bpm
Cadence: 30 153 79 rpm
Speed: 0 24.4 16.9 mph
Pace 2:27 0:00 3:33 min/mi
Hub Torque: 0 14 7 lb-in
Altitude: 1022 1046 1038 ft
Crank Torque: 0 490 206 lb-in
Temperature: 71.6 78.8 73.6 Fahrenheit
After some calories, fluids, and a power nap I decided to try and knock out day #3 of the EN Challenge and it was a success. I decided I did not want to battle the wind outside today~over 20 mph. So down to the pain cave I went again.
- Ended up with 7.2 mile in 61 minutes.
- Had to get over an hour for an additional point :)
- I was able to keep the treadmill at a 1% incline the entire time so very happy
- Afterwards got the foam roller and spent some needed time with her. Worked on the piriformis region, buttocks, and the ITB's.
- Well time for some more calories.
Have a great day.
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Wednesday, December 28, 2011
Well woke this am pretty sore and was not sure I was going to be doing day number four (4) of the EN Challenge. Got up, grabbed some coffee, watched a little news, and spent times with the two girls in my life till they went to work and kids camp for the day.
Note I have two more days off of work and then back. I have been on vacation since 11/27/11. Note I work 24 hour shifts and off for 48 hours. So my vacation picks are 24 hours at a time. I have been taking all mine like this since my first year with the fire department. It works out well for me cause our family usually takes a vacation the first couple weeks, I then use the remainder for my workouts, late season muzzle loading (white tail deer), and to do different projects around the house.
However, I recently went through my emails from work and it appears there are some serious changes coming do to budget constraints. They are basically doing away with three of our Senior Medic positions. Note these individuals have tested and were promoted with a pay raise to this position. It is my understanding these individuals were contacted and talked to by our Fire Chief. I also believe there pay freezes meaning they can't take the pay away from them but they no longer will get a pay raise until the rank they were dropped to has caught up with there pay. I also seen they were demoting three medics and looking to take the busiest squad in the state of Iowa out of service. This would be medic 4. WOW!!!! The individuals at this fire station bust their asses!!!! Note we all do but they are the busiest in the entire state for a reason. I also heard that single fire houses-meaning where there is only an engine that Captains will no longer run those houses but instead it will be Lieutenants. They are also our high angle rescue team, trench rescue, and confined space. I have heard those specialties are being moved to Firehouse #5.
Again, this is all speculations and still being talked about administratively by the city but any how changes are coming.
Today my workout was a run. It was day # 4 of the EN Holiday Challenge.
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Wednesday, December 28, 2011
Well woke this am pretty sore and was not sure I was going to be doing day number four (4) of the EN Challenge. Got up, grabbed some coffee, watched a little news, and spent times with the two girls in my life till they went to work and kids camp for the day.
Note I have two more days off of work and then back. I have been on vacation since 11/27/11. Note I work 24 hour shifts and off for 48 hours. So my vacation picks are 24 hours at a time. I have been taking all mine like this since my first year with the fire department. It works out well for me cause our family usually takes a vacation the first couple weeks, I then use the remainder for my workouts, late season muzzle loading (white tail deer), and to do different projects around the house.
However, I recently went through my emails from work and it appears there are some serious changes coming do to budget constraints. They are basically doing away with three of our Senior Medic positions. Note these individuals have tested and were promoted with a pay raise to this position. It is my understanding these individuals were contacted and talked to by our Fire Chief. I also believe there pay freezes meaning they can't take the pay away from them but they no longer will get a pay raise until the rank they were dropped to has caught up with there pay. I also seen they were demoting three medics and looking to take the busiest squad in the state of Iowa out of service. This would be medic 4. WOW!!!! The individuals at this fire station bust their asses!!!! Note we all do but they are the busiest in the entire state for a reason. I also heard that single fire houses-meaning where there is only an engine that Captains will no longer run those houses but instead it will be Lieutenants. They are also our high angle rescue team, trench rescue, and confined space. I have heard those specialties are being moved to Firehouse #5.
Again, this is all speculations and still being talked about administratively by the city but any how changes are coming.
Today my workout was a run. It was day # 4 of the EN Holiday Challenge.
- I decided again just to go to the gym and run on a treadmill. However, I worked on climbing hills and intervals.
- Usually I can tell how the run is going to be within the first mile. Felt pretty good but noted I was a little tight and didn't want to push things today.
- Ended up with 7.3 miles in sixty minutes
- The entire time the treadmill went from 0.5-4% incline.
Afterwards the foam roller and I spent some quality time together. I then stretched for about twenty minutes. Noted my right leg is very tight so will again today spend some time on the foam roller and stretch again.
After getting home from the gym I checked my phone and a friend had emailed me to tell me I had one a 50 dollar gift certificate from Discount Tri Supply. This is where I get all my running, biking, tri apparel so it was a good win. I entered a contest with them during the count down to Christmas so it was a nice pay off.
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