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!!!!!

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