Lake Time

Lake Time
Okiboji 7/2011

Wednesday, February 20, 2013

Week 7...Halfway there!!!

  • consisted of two bike rides.  First one being 90 min and very relaxed and easy concentrating on rpms 90-120. 
  • Then the training partners came over and we hit the Tuesday scheduled workout which was the dreaded 20 min x 2. 
  • This was the first set of large intervals with the new FTP so wasn't sure how long I could hold on cause last week was a lot of work. 
  • Happy to report though I was able to get in a .99 (260)  for the first interval and a 1.071(272) for the second interval. 
  • Total miles for the day 42

  • Easy pace (EP) 45 min run to include 5x30 sec up hill strides.
  • Noticed to left hip and lateral knee pain this morning and that was my hint to back it down a little or the ITB would flare up and put me down for a couple of weeks.
  • Started the ITB stretching and lifting protocol again
  • I did this 3 x a week last year no matter what and only had minimal problems

  • Well as stated above I was not sure how today was going to go cause I felt like the left knee and hip were starting to feel a little ITB.  
  • Not much problems today though during the run.  I did however take the foam roller with me to the gym and rolled after each mile.  
  • Today consisted of a 1 mile wu with 4x30 second strides
  • Then 4x1 mile repeats at a 6:44-6:50 pace
  • Then 3x800's @ 6:35-6:30 pace
  • The rest was done at EP/MP-Total 8.3 miles in 60 min.
  • I then did my glutes, hips, and quad workout.  This is something I try to do 3x a week cause I know my glutes are weak and my ITB's start hurting as they have when I get lazy.  The sets I did today was:
  1. Single legged quads sets.  3 sets light weight x 15
  2. Single legged hamstrings-seated position.  3 sets x 15
  3. Squats-4 sets of 12.  Last set at 300 pounds.  Slow down and twice as slow up.  Really burned.
  4. Single legged squats-3 sets x10
  5. Prone hamstrings-3 sets of single legged 12 each
  6. Seated hip sled-Heavy so 3 sets of 8....straight in calf pushes-3 sets x 30
  7. Side Lunges-3 sets times 10
  • Then came home and decided to do a 90 minute recover ride.  I did the same ride as Monday.  A ride out of Trainer Road called, "Baxter".  Ended with 25 miles on the bike at a .70 IF.

We then met with a local after school program that made January their Community Service Project and raised money and awareness for our charity: Children's Cancer Connection.  We had the opportunity to speak about childhood obesity, good and bad foods, Then we stretched and ran a lap all in preparation for exercise Dodge Ball.  

This lasted about 40 min and each time we were hit we had to do 10 push ups before we could come back in and the kids had to do 10 jumping jacks.  I ended up doing 140 push ups.  A little tender today but loved every minute of it.  

  • This is the always loved VO Max day. 
  • Again this will be attempted at the new FTP so it could be interesting
  • Well the day consists of two bike rides.  The first was a little over and hour and was at .70 intensity.
  • The second ride was 48 minutes and this was again our dreaded favorite, "Revolver" out of Trainer Road.  This ride seriously pushes you to your max effort.  
Ride #1
Ride # 1 Numbers:
Duration: 1:02:09
Work: 661 kJ
TSS: 49.8 (intensity factor 0.696)
Norm Power: 186

VI: 1.05
Heart Rate: 100 160 147 bpm
Cadence: 41 123 85 rpm
Speed: 0 21.4 17.4 mph

Ride #2...."Revolver"
Duration: 48:12---Revolver out of TR...
Work: 641 kJ
TSS: 75.8 (intensity factor 0.976)
Norm Power: 261

VI: 1.17
Pw:HR: -0.7%
Pa:HR: 6.3%
Distance: 14.455 mi
Min Max Avg
Power: 0 435 222 watts
Heart Rate: 105 174 160 bpm
Cadence: 33 127 83 rpm
Speed: 0 23.6 17.9 mph
Pace 2:32 0:00 3:21 min/mi

Hit from 1.21-1.32% of FTP as: 343,349,345,347,342,347,353,343,351,326,339,331,327,322,and 328.
  • 2500 yards in 60 min.  1000 of various drills then some 50's and 100's.  Great recovery swim.
  • Then did Saturdays scheduled brick run cause I knew it wasn't going to happen after that bike ride we are doing. 
  • 4 miles in 30 minutes.  Worked mainly on MP with a few 2 min drills at HMP.  
  • Now to eat, drink, and recover for tomorrows ride.
  • This is the 7th series of garage rides
  • Will consist of a 4hr10 min ride
  • Riding a ride out of Trainer Road called, "Disaster", so it will have everything for us, warm up, Ftps, VO max, super set, recovery, and cool down.
  • Pre ride here:

  • After two hours my body told me no more!!!!
  • After the second FTP my power declined to the point it was hard to hold .75 intensity
  • Bike Numbers from today:
Duration: 2:00:01
Work: 1263 kJ
TSS: 105.8 (intensity factor 0.732)
Norm Power: 195
VI: 1.11
Pw:HR: 5.85%
Pa:HR: 4.69%
Distance: 33.365 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 0 658 176 watts
Heart Rate: 90 170 148 bpm
Cadence: 30 127 80 rpm
Speed: 0 28.6 16.6 mph

Weekly totals: 
Bike: 131.38, 7hrs37min, TSS 454, Month to date: 423.53 miles, TSS-1682
Run: 17.65, 2hrs15min, Month to date: 92 miles
Swim: 1.42 miles, 1 hr, Month to date: 8.75 miles

  • Complete rest day!!!!!

Thursday, February 14, 2013

WEEK #6....started with a BOOM and new FTP of 267!!!

Week 6 like week 5 has went so damn fast.  I have said this before and will say it again.  The OS is my favorite part of the year cause it is where we see our fitness improve folds and truly is what you dedicate to it.  And this means power, speed, diet, recovery, sleep, etc.  There is just so much that goes into getting stronger and faster.

I have used power on the bike and pace on the run now for 2 years.  I DO NOT watch my heart rate for any specific means during training.  I however do pay attention to it in an IRONMAN event only and the purpose for that is for dehydration and over heating purposes only.  There is just so meaning variables when training with heart rate.  One day you may be tired, dehydrated, etc and your heart rate could be high but with power and pace you have zones to hit and either you hit them or you don't.

Now something I do that may seem weird to a few people is I check my resting heart rate the moment I wake up.  This is done before I move, burp, fart, etc.  I check it and it is usually 35-42.  I know if its in that range that is is going to be a great or good workout day.  Now my rule is if it is 20 beats higher then the norm then I cut the intensity down but still do the time. 30-40 beats higher I call the workout and rest.  I then might re evaluate how I feel in the evening and then go from there.  I am not sure if others are like this but my heart rate is always lower when warming up and working out in the evening and this has been the norm.


  • Now note this is usually a complete rest day in the OS(OutSeason) but I choose to swim and then do 60 minutes of stretching and Yoga.  This Monday I met with my local swimming coach and we did 5,000 yards in the pool.  It actually felt great....went like this.......
  • 1000 warm up very easy and relaxed concentrating on the pull and roll.
  • 10x100....ave 1:36/100
  • 5x200....ave 3:10-3:20
  • 3x300
  • 10x100 concentrating on different drills....rolling, bomber, finger tip drag, the archer, catch up drill, and heads up drill.
  • 100 cool down.
  • Garmin download here:
  • Ended with 2.84 miles
  • Consisted of 2hrs12min of biking and one hour of running
  • Bike #1......
  • Bike #2.....
  • Brick run....
  • Note I tried the brick run after the bike and got two miles and and had to pull the plug.  I then met a friend and scarfed down a 1/2 pound fireside burger and fries....yep I just did that.  I then tried the run again around 4 pm and was able to hit the parameters....very happy.
  • This is one of our interval run days.  I was very happy with the results cause I thought I would be shot after Tuesdays wko's.
  • I ended up doing 8.35 miles in 60 minutes as:
  • 1 mile WU to include with 4x 30 second strides..then
  • 7x1 mile repeats with a 2 minute recover
  • These were done at a 6:44-5:50 pace.  
  • I am not sure why but I felt very light on my feet and was able to hold a 95-100 stride cadence
  • Today's wko is always our VO Max workouts.  We did a ride out of Trainer Road called, "Revolver".  This will be my normal Thursday wko for the rest of the Thursday rides.  It pushed me to my absolute max.  FTP is 253 and it had be targeted for 335 watts for 60-90 sec with an equal recovery.  Best workout with the highest intensity for the entire OS so far.  
  • Wko #'s from the below pic.....My best again since we started the OS:
  • WKO #1.....
    Entire workout:
    Duration: 49:36 
    Work: 664 kJ
    TSS: 88 (intensity factor 1.042)

    Norm Power: 260

    VI: 1.17
    Pw:HR: -0.95%
    Pa:HR: 4.29%
    Distance: 14.98 mi
    Elevation Gain: 0 ft
    Elevation Loss: 20 ft
    Grade: -0.0 % (-24 ft)
    Min Max Avg
    Power: 0 559 223 watts
    Heart Rate: 115 178 166 bpm
    Cadence: 35 121 84 rpm
    Speed: 0 26.3 18.1 mph
    Pace 2:17 0:00 3:19 min/mi
    Hub Torque: 0 15 8 lb-in
    Altitude: 929 953 942 ft
    Crank Torque: 0 492 226 lb-in
    Temperature: 71.6 75.2 73.4 Fahrenheit

  • Thursday's ride continued with another 1hr20 minute ride out of Trainer road called, "Cathedral".  More laid back and I really enjoyed it as I watched, "Clash of the Titans"
Wko #'s from it: WKO #2:
Entire workout :
Duration: 1:20:29 
Work: 975 kJ
TSS: 92.8 (intensity factor 0.837)

Norm Power: 209

VI: 1.04
Pw:HR: -3.93%
Pa:HR: 0.39%
Distance: 23.895 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-8 ft)
Min Max Avg
Power: 0 459 202 watts
Heart Rate: 128 167 157 bpm
Cadence: 31 112 82 rpm
Speed: 0 23.9 17.7 mph
Pace 2:31 0:00 3:23 min/mi
Hub Torque: 0 13 7 lb-in
Altitude: 923 934 928 ft
Crank Torque: 0 624 209 lb-in
Temperature: 71.6 73.4 72.2 Fahrenheit

  • Total numbers from today:
  • So today scored me....194.7 TSS points, 41.44 miles in 2hrs18min, Ave Cadence of 82, Prnorm 229, ave heart rate 160, Ave speed 18 mph, and burned around 2400 calories, and rode at an ave of 3 watts/kg

Woke up this morning a little sore but was expecting that after yesterdays workouts.  Headed to the gym at 0500 and soaked in the hot tub for 45 minutes to try and loosen things up and prep me for today's bike.  Again I had to do Saturdays bike wko today cause I am at the fire station for 24 hours tomorrow.  

  • Training partners were coming over at 0830 so I decided to do a ride out of Trainer Road called, "Giraud"  This is a recovery ride and the overall intensity for 60 minutes is between .65-.70.  I felt great the whole ride and my heart rate was between 120-135.  Very important for me cause I know when its time to hit the harder intervals I should be in good shape.  Now if warming up and my hr is 145-150 I always struggle.  I really concentrated yesterday on feeding and overloading with fluids and a few beers.  
  • Duration: 1:00:59 
  • Work: 614 kJ
    TSS: 48.3 (intensity factor 0.697)
    Norm Power: 174
    VI: 1.04
    Pw:HR: -7.94%
    Pa:HR: 4.13%
    Distance: 16.556 mi
    Elevation Gain: 0 ft
    Elevation Loss: 20 ft
    Grade: -0.0 % (-15 ft)
    Min Max Avg
    Power: 0 269 168 watts
    Heart Rate: 100 149 140 bpm
    Cadence: 37 119 83 rpm
    Speed: 0 19 16.2 mph
The training partners then came over and we did the Endurance Nation Advanced Week 6 Saturday wko.  This was 90 minutes total and the main set was 2x12 min FTPs then a 1x7 min FTP.  Warming up my heart rate was staying low and getting into the first FTP I was able to push and it felt great and my heart rate stayed low so I decided to convert this ride into 2x20 min FTP with a 2 min rest between.  I was shooting for a new FTP and was glad I did cause I landed a new FTP of 267 up from 250.  Made me very happy after attempting last week and failed d/t fatigue.  

Numbers from the ride to include the FTP and each 20 minute section then the total......

Duration: 42:04
Work: 668 kJ

TSS: 79.8 (intensity factor 1.067)
Norm Power: 267

VI: 1.01
Pw:HR: 0.08%
Pa:HR: 1.7%
Distance: 13.327 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-5 ft)
Min Max Avg
Power: 12 403 265 watts
Heart Rate: 141 172 164 bpm
Cadence: 65 119 78 rpm
Speed: 10.2 22 19.0 mph

Interval 1:
Duration: 20:03
Work: 320 kJ
TSS: 37.9 (intensity factor 1.065)
Norm Power: 266

VI: 1
Pw:HR: -0.79%
Pa:HR: 2.48%
Distance: 6.386 mi
Min Max Avg
Power: 203 333 267 watts
Heart Rate: 141 168 163 bpm
Cadence: 72 104 78 rpm
Speed: 17.6 20.1 19.1 mph

Interval 2:
Duration: 2:00
Pw:HR: -20.33%
Pa:HR: -10.72%
Distance: 0.537 mi
Min Max Avg
Power: 12 289 178 watts
Heart Rate: 155 168 161 bpm
Cadence: 68 119 82 rpm
Speed: 10.2 19.5 16.1 mph

Interval 3:
Duration: 20:01
Work: 326 kJ
TSS: 39.4 (intensity factor 1.087)
Norm Power: 272

VI: 1
Pw:HR: -3.37%
Pa:HR: 0.41%
Distance: 6.403 mi
Min Max Avg
Power: 60 403 272 watts
Heart Rate: 154 173 167 bpm
Cadence: 65 110 78 rpm
Speed: 17.1 22 19.1 mph

Entire workout):
Duration: 1:30:25
Work: 1255 kJ
TSS: 140.9 (intensity factor 0.969)

Norm Power: 242

VI: 1.05
Pw:HR: 6.93%
Pa:HR: 4.42%
Distance: 26.989 mi
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 403 231 watts
Heart Rate: 108 173 158 bpm
Cadence: 31 119 79 rpm
Speed: 0 22 17.9 mph

Total from todays ride:
43.54 miles
Ave cad-80
Speed 17.2 mph
NP 222
3.2 watts/kg
198 TSS
.89 IF
150 hr

Biking this week: 121.78 miles


  • Went to bed around 11:30 p.m. and up at 0330 to get my run in before going to the fire station for 24 hours.  All worth it cause Alison and I had a blast.  Went out to eat and the played black jack and walked away up.  
  • The run was scheduled for 50 min at MP out and HMP back.  Did this on the tmill and ended up with 7 miles in 60 minutes.
  • Well the 24 hour shift at the fire house was busy.  We were up 23 of the 24 hours.  Hence I was tired and cranky.
  • The scheduled run today was for 60 minutes and the main set was 2x2 mile repeats at my threshold pace which is 6:44.  Decided since I was already tired and the week had been hard and all targets were hit that I was going to scratch the intervals cause I was more apt to get injured.  Instead met up with a couple training partners and hit the road for a slow and smooth run.  
  • My plan was to run at my EP(easy pace) 8:32 miles and then throw in a few mile pick ups but nothing faster then 8 minute miles.  
  • I was going to run until it felt like I had to really push or started feeling overly exerted.  This was a good plan.
  • Garmin File here:    Sundays EP run

Totals for Week #6.....This was a build week so hours will be a little high.  Week #7 is a step back week so they will hopefully be under 9 hours.


  • 2 activities
  • 3.64 miles
  • 2 hours 8 minutes
  • 6 activities
  • 121.78 miles
  • 6 hours 51 minutes
  • Ave Speed 18.3 mph
  • burned 6432 calories
  • Max power 559 watts
  • Ave Power 210
  • Ave watts/kg 3.1
  • Ave rpms 81
  • 4 activities
  • 31.92 miles
  • 4 hours 19 minutes
  • Ave strides 94
  • Ave speed 8 minute miles
  • burned 6496 calories
Total for the week:
  • 13 activities
  • 157.33 miles
  • Time: 13:20:09
  • ~ 15,000 calories including the swim for the week

Week # 5 of the OS.....

Week # 5 came and went rather quickly.  Had a great week until I attempted by FTP test and stayed the same.  Yes, I know I am doing a shit load of biking and high intensities but felt it should have been there.  So I test again in week 8 and I struck a deal with my local bike coach who has really been pushing my FTP and VO max work to the brink of breaking the badger.  Week 7 I will be riding at nothing more then .7-.75% with the exception of Thursdays VO max sets and Saturdays long 4.10 hr ride.  I will then be taking Sunday and Monday off and doing my bike test that Tuesday due to scheduling.  Will then take Wednesday off and doing my 5K vDOT test.

My biking and running have been very strong this year.  I think I have been able to recover from all three of my Ironman events last year and roll that fitness into this OS.  As I have said the OS this ear is only 14 weeks and so far it is my favorite.

My week 5 stats were:


  • 2 activities
  • 3.12 miles
  • Time: 2hrs2min


  • 3 activities
  • 6 hours of riding
  • 102.95 miles
  • Ave speed 18.2 mph
  • Calories 5,249
  • Ave power 205
  • Ave bike cadence 84
  • Ave heart rate 163
  • 4 activities
  • 30.25 miles
  • Ave speed 8 mph----7:30 pace
  • Calories 2700
  • Ave run cadence: 94
Week 6 of 14 is up and coming and I will be moving a few workouts around to fit into my fire department and emergency room schedule.  Looking forward to pushing the bike and run then backing off again in week 7.  

Here comes that nasty four letter word:.............BOOM.

ps......I just want to throw out a special thanks to team IM4RM and my training partners.  We have really been pushing each other and I want to really say "THANKS" cause because of you that makes me work that much harder.  

I am also really excited to see how a certain individual races this year.  I have tucked them under my wing and given them a pretty assertive/aggressive plan but would not have done this unless I felt this person could seriously drop the MOAB and the competition.  Very excited to see the times they produce and watch the smile on this persons face and the families face when they reach the finish line of their A race and know they just F'n CRUSHED the competition!!!!!  

Untill we meet again in week 6!!!!  Keep your head up and know its suppose to hurt....

Also be looking for these race kits:  Love racing for this team, the team mates and what we race 4.  Keep your eyes open cause you will be staring at the back side of these race kits ALOT this year!!!!!!!  We have beat our asses this winter to see it pay off come spring and summer!!!!!!