tag:blogger.com,1999:blog-10104410237093677092024-03-12T23:56:11.144-05:00Noftsger's Blog2014/2015- Family, coaching, training and racing. Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.comBlogger160125tag:blogger.com,1999:blog-1010441023709367709.post-20459170130233724352014-11-21T20:01:00.002-06:002014-11-21T20:01:16.843-06:00The inagural Ironman Chattanooga<br />
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<b><u>The Inagural Ironman Chattanooga</u></b><br />
<b><u>2.4 mile swim</u></b><br />
<b><u>116 mile bike</u></b><br />
<b><u>26.2 mile run</u></b></div>
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My wife and I had visted sometime about the 2014 racing season and I was lucky enough to get an early entry into Ironman Chattanooga through Endurance Nation. Note this was from all the hard work the team had put in and landed us a 1st place finish in the Team selections. I was so excited cause this was the inagural event for this location.<br />
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Unfortunately I was not able to get to Chattanooga to ride the bike course or run the run course but I did dig deep into the information Coach Rich and the EN team provided along with everyone elses info provided on the Ironman Chattanooga Facebook page. From what I could tell the swim would probably be a non wet suit swim but a down stream swim. The bike was going to be a few clicks below the Ironman Wisconsin site and the run was going to be tough. Why? Cause they had significant climbs in miles 8-12 and 21-25. Note I did most if my training for this course on the Ironman Wisconsin bike course. I was thinking if I could feel comfortable on the Ironman Moo course then I should be able to handle the Choo Choo course. I am a strong beliver in riding and running the course you will be racing on before hand but just couldn't make it work this year. <br />
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My season well never really ended from 2013. I finished Ironman Cozumel in December with a PR for a very rough day, took a couple weeks off, then started my 2014 Outseason with Endurance Nation. This is a 14 weak program that concentrates on speed on the run and power on the bike. <br />
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I had the pleasure again working with a local bike coach and swim coach that really made my season fun but really tough. I swear my local bike coach just wants to see me fail but in the long run I really understand the thought process or I just keep telling myself that. Big thanks to Mike Foote and Tom from the gym I work out at for assisting my with my stroke and swimming technique. I tend to be really really really lazy with my swim but understand its truly about the stroke and time put in. <br />
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Note most of my training was done on the Ironman Wisconsin Bike course throughout the season and a local course I have been training on for several years that truly puts the Chattanooga course to shame. I had the pleasure of coaching and training with John Barlow who pushed me beyond means on the run and I then complimented him on the bike. I just can't tell you enough how fun trainng for this Ironman was from meeting several new peeps, assisting with the sell out + WIBA TRI camp, etc. For me being in the tri stuff for almost 15 years this has by far been the best of times I can remember. <br />
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<b><i><u>Equipment for 2014</u></i></b></div>
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Bike:</div>
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Bike-2013 P5-six Cervelo Dura ace.
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<li><i>Rear </i><span style="background-color: #dddddd; color: #444444; font-family: AvenirNextLTW01-Regular, 'Avenir Next LT', arial, 'helvetica neue', helvetica, freesans, 'liberation sans', 'numbus sans l', sans-serif; font-size: 13px; line-height: 24px;">Derailleur-</span><span style="background-color: #dddddd; color: #444444; font-family: AvenirNextLTW01-Regular, 'Avenir Next LT', arial, 'helvetica neue', helvetica, freesans, 'liberation sans', 'numbus sans l', sans-serif; font-size: 13px; line-height: 24px;">Shimano Dura Ace Di2 9070 11 speed</span></li>
<li><span style="background-color: #dddddd; color: #444444; font-family: AvenirNextLTW01-Regular, 'Avenir Next LT', arial, 'helvetica neue', helvetica, freesans, 'liberation sans', 'numbus sans l', sans-serif; font-size: 13px; line-height: 24px;">Front Derailleur- Shimano Dura Ave Di2 9070 11 speed</span></li>
<li><span style="background-color: #dddddd; color: #444444; font-family: AvenirNextLTW01-Regular, 'Avenir Next LT', arial, 'helvetica neue', helvetica, freesans, 'liberation sans', 'numbus sans l', sans-serif; font-size: 13px; line-height: 24px;">Shifters-Shimano Ultegra Di2R671 11 speed</span></li>
<li>Wheels-front Zipp Fire Crest 404 on the front</li>
<li>Zipp Firecrest 808 on the back with a wheel cover from Wheelbuilders</li>
<li>Helmet-Giro road with vision visor</li>
<li>Tires-Conti 4000S</li>
<li>Crank was a Rotar 3D B-Bright 52/36</li>
<li>Rear cassette was an 11/28. Note I trained and raced with full time this year</li>
<li>Chain-Shimano Ultegra 6800 11 speed</li>
<li>Saddle-Cobb V-Flow</li>
<li>Hydration sysem was an front aero- Profile design dual compartments and a cage on the down tube.</li>
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Running shoes:</div>
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<li>Asics Gel-Nimbus 16</li>
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Socks:</div>
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<li>Asics Running </li>
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Wet Suit:</div>
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<li>Blue Seventy Reaction</li>
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Goggles:</div>
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<li>TYR Nest</li>
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Nutrition:</div>
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<li>Started with two liters of gatorade and then used the Perform and water that was offered on the course. </li>
<li>I then ate a honey stinger waffle and a Roctane Gu every hour on the hour. </li>
<li>I nibbled on a peanut butter jelly Bonk Breaker x 3 thoughout the 116 miles</li>
<li>2 salt sticks every hour</li>
<li>2-3 500 cc's bottles of water every hour</li>
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Packed my bike in a soft back where only the wheels needed to be removed. Yes you heard that right only the wheels. Choose this bag cause I did not want to deal with the hydraulic brakes and DI2 wires.</div>
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<li>http://sciconbags.com/en/bike-bags/aerocomfort-triathlon.html</li>
<li>What we learned about the bag though is it is a soft case and Delta airlines makes you sign a waiver stating that they are not responsible for the bike.</li>
<li>Not one issue with the bike flying both ways</li>
<li>what sucks is on American Airlines and Delta it's a $150.00 charge.</li>
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Thursday:</div>
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<li>We flew out from Des Moines, Iowa at 0600 and arrived in Chattanooga around 12:30. </li>
<li>Picked up the rental car from Hertz and drove the 15 min drive to the Marriott. </li>
<li>Note there are 3 Marriotts downtown. The one closets to the venue is the Residency Inn or Double Tree. So if we would do it again we would try to get in the Double Tree or Residency Inn. </li>
<li> We checked in and then went to the Ironman Village which was .9 miles from our hotel. Went through the athlete check in in under 5 minutes.. </li>
<li>In the evening I had the pleasure of hooking up and having dinner with a couple clients I coached throughout the 2013/2014 year. </li>
<li>Happy to say one took over 3 hours off his last Ironman and the other finished his first Ironman within his goal!!!! </li>
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Friday:</div>
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We found a nice resturant one block away that was very very very good and the price was perfect compared to the freaking hotel price. </div>
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Later we met up with a few peeps and rode our bikes for one loop of the Ironman Course. Well after leaving transition you are welcomed with a nice steep .25 mile climb at a ~ 5-6 grade. Then you turn onto a bike path that is shaded, fast, and flat, after this you run through a parking lot that leads you onto a highway shoulder where you run a few miles then down over a bridge that welcomes you to the north side of the river and the hills. The best part is you get to do this twice. I new this was going to be a difficult run before but glad I got to at least see it. </div>
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After the biking the run course we loaded up the car and drove one loop of the bike course. Yep its going to be a fast course for a lot of people. </div>
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Saturday:</div>
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Turned in the bike and transition bags. Note since I don't trust my DI2 battery I had to take it out and what a hastle that turned into. It was stuck and we struggles for about 15 minutes when it finally came loose. I then ate my last meal around 12:30, then to Walgreens to grab some Gatorade and waters. I then went back to the hotel and put the feet up hydrating with gatorade and watching football. Went to bed at 8:00 P.M.<br />
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Sunday:<br />
Alarm went off at 0300. I slept pretty well but that is still damn early. For my breakfast I drink strawberry ensure. Its 350 calories per bottle and I take in 4 of them along with a liter of water with 2 Nuun tablets. I met John in the lobby along with his wife and Christine. They were kind enough to drop us of near the bike transition. I made my way to my transition bags to add a few items such as a 6oz coke that I left open all night to get flat. My plan was to drink this around mile 90 of the bike, sunglasses in the run bag along with a bonk breaker to eat in T1. I then made my way to my bike, pumped the tires up to 120 psi, then put in my DI2 battery with out any issues. We then met Wendy and Christine near the Ironman Village and jumped on the bus which bused us 2.5 miles upstream. They were kind enough to sit with us, keep us company throughout this long wait, and then take our back packs which had our morning clothes in it.<br />
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Note the swim was a 2.4 mile swim that was all down stream-so we knew we would have some sort of current but not sure how much. It was wet suit optional. Since I was not going to be qualifying for Kona at this race I opted to where a short sleeve wet suit. I was suprised to see just how many peeps were wearing wet suits. The swim was a time trial start and they were having three people jump off the barge into the river every three seconds. They had all the racers in the water within 30-40 minutes. </div>
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<b><i><u><span style="color: red;">Swim: Goal was 1:05 Actual: 55:30</span></u></i></b><br />
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<span style="font-family: Verdana, sans-serif;"><u>After d</u>ropping off our transitions bags we boarded the buses which bused us 2.5 miles up the road to the swim start. There we had to wait in line until the swim start. The swim was a time trial start to every 3 seconds three peeps were jumping feet first into the river. Note I wore a wet suit so everyone whom wore a wet suit had to go last. So we entered the water around 8:00 A.M. Very minimal contact and the current was swift in some areas but seemed stronger towards the middle. We were to keep the bouys to the left of us. I was sighting every 10th stroke and was trying to find a mark on the bridge vs using the bouys. </span><br />
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<span style="font-family: Verdana, sans-serif;">Transitons for me need a lot of work cause I change completely in each of them.</span><br />
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<span style="font-family: Verdana, sans-serif;">Bike:</span><br />
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<span style="color: red; text-align: center;"><i>Bike: Goal 5:30. Actual: 5:28:32</i></span><br />
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<span style="font-family: Verdana, sans-serif;">Note the bike was 116 miles vs 112 miles due to many reasons but we all had to do it and still a PR. Despite the tacks thrown on the course along with the oil slicks. I had a freaking blast. I trained for this course several times on the Ironman Wisconsin course so was well prepared. </span><br />
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<span style="font-family: Verdana, sans-serif;">Nothing special about this bike but lots of fast fast fast up's and down's. For me one of the easier IM bike courses I have gotten to partake in. </span><br />
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<span style="font-family: Verdana, sans-serif;">T2: I knew I was going to suffer a bit during the run but.......</span><br />
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<span style="font-family: Verdana, sans-serif;">Run:</span><br />
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<b style="color: red;"><i><u>Run: Goal: 3:45. Actual: 4:13:46</u></i></b></div>
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<span style="font-family: Verdana, sans-serif;">The first 4 miles of the run I thought several times of throwing in the towel. One of my team mates said to me, "already". I have never experienced back spasms before but HOLY HELL it was on....I just kept moving one foot in front of the other and cont to yell, scream, stop, stretch, and beg for mercy. I am not sure what caused it but maybe the last 20 miles in the aero position pushing my effort well above my FTP to try and make some space......</span><br />
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<span style="font-family: Verdana, sans-serif;">This run course was by far one of the hardest I have ever seen or partaked in but was able to negative split it despite all the hills and negative thoughts going on in my head. </span><br />
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<span style="font-family: Verdana, sans-serif;">Coming into the finish line I as always heard and spotted my wife right away and had tears in my eyes. I fought hard for this finish and PR so I was very very very happy.....</span><br />
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<b style="color: red;"><i><u>Overall: 10:49:38</u></i></b></div>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-16839056435597515352014-11-21T14:24:00.001-06:002014-11-21T14:24:51.217-06:002014 OS/OK Sat Wk3 by Honey Badger on Friday, November 21, 2014 - TrainerRoad<a href="http://www.trainerroad.com/cycling/rides/1266208-2014-OS-OK-Sat-Wk3#.VG-fZea4Tqp.blogger">2014 OS/OK Sat Wk3 by Honey Badger on Friday, November 21, 2014 - TrainerRoad</a><br /><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-wdnheErnPfE/VG-fjFJwK9I/AAAAAAAACCg/Y6Txx2ia_pk/s1600/1017137_854704504553914_2551860783878626616_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-wdnheErnPfE/VG-fjFJwK9I/AAAAAAAACCg/Y6Txx2ia_pk/s1600/1017137_854704504553914_2551860783878626616_n.jpg" height="182" width="320" /></a></div><br />Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-88870996136053450612014-11-14T14:03:00.001-06:002014-11-14T14:05:15.910-06:002014 OS..Outkast Wk 2 Thurs by Honey Badger on Friday, November 14, 2014 - TrainerRoad<a href="http://www.trainerroad.com/cycling/rides/1242830-2014-OS-Outkast-Wk-2-Thurs#.VGZf6jkHOek.blogger">2014 OS..Outkast Wk 2 Thurs by Honey Badger on Friday, November 14, 2014 - TrainerRoad</a><br />
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One of the hardest workouts I have had to do in awhile. The OS is always very hard plus on top of getting use to being on the trainer again. I will come together soon. <br />
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Will be updating blog again daily. Lots of fun stuff coming up to announce. <br />
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CarlCarl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-16622293262822582222014-01-19T16:50:00.000-06:002014-01-19T16:50:28.554-06:00The Dopey Challenge 2014Well when I signed up for this in April I was not sure what to expect. I thought that the 5K and 10K will just be a warm up and then I would take my time on the 1/2 marathon and then on Sunday bring the marathon home.<br />
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Well we traveled on Wednesday and if we had to do it again we would have traveled on a Tuesday just for logistical purposes. <br />
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I got to meet so many people that I got to know on Facebook and boy did personalities match the perp. I can honestly day I would not have changed this race or weekend for the world.<br />
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The worst part of the entire weekend was being hurt and really suffering through each race but we got it done. Pulled my left quad muscle somehow and holy hell did it hurt. I just found groups of people whom had certain goals and assisted them in meeting their own goals and that made me just as happy as me running a PR. I got to meet so many new people and made friends and networked with so many others. <br />
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This blog will be short and sweet I finished the Dopey challenge and was awarded all the medals and goodies one could ask for. Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-64917215575044549392013-12-06T14:33:00.000-06:002013-12-06T15:06:55.848-06:00Ironman Cozumel 2013 Race Report<br />
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<a href="http://4.bp.blogspot.com/-iRcblFMDnm0/UqI2MDqHKGI/AAAAAAAAB9M/CT9Wa6lO7Tg/s1600/IMG_1963.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-iRcblFMDnm0/UqI2MDqHKGI/AAAAAAAAB9M/CT9Wa6lO7Tg/s320/IMG_1963.JPG" width="320" /></a></div>
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Ironman Cozumel was my last event scheduled for the year and as always my first goal was to be sure to finish it. No matter the race finishing is always the best feeling in the world. <br />
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For me training in Iowa meant bundling up and often starting my ride in the low 30 degree area and then the wind made it feel even colder. I followed Endurance Nation's Advanced Ironman 12 week Plan to a T. Was looking forward to see if I could make this race a PR knowing that my father was watching from up above and would give me any extra strength and courage needed to tackle this monster. <br />
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We arrived in Cozumel on Tuesday to get a little vacation time in and to acclimate to the weather a little. We stayed again at the Cozumel Palace which is a 200 foot walk from the finish line. Its nice to finish, grab all your stuff, and then be back relaxing vs hailing a cab, etc.<br />
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Leading up to race day several of us trained in the elements each day to include swimming(note this was at our resort only cause the Ironman swim practices had been canceled both Friday and Saturday d/t the very rough waters by the Port Authority) the swim was hard but for sure doable. No different then last years race but I think that was a learning experience for this race venue cause over 300 competitors DNF'd and several that needed help the boats and surf boards really struggled to get to them so I feel they were just playing it safe for everyone this round, ran a few times, and road one loop of the island just to get a feel for the wind. Compared to last year where the wind was blowing off of the sea and striking us from the side with a sharp south wind we had a strong North wind.<br />
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The day before race day we were notified that the swim was being moved up stream, had been cut to a 1.93 down stream swim. We were to keep all the buoys to our right and only had one left hand turn. I was kind of bummed but knowing the bike course is long it will all even out in the end. <br />
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Race morning:<br />
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We made our way to transition and made sure everything on the bike and our T1 bags were good to go. We then got on a bus and were bussed back up stream.<br />
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<b><u>Swim: Goal was now to be under 55 minutes. Actual Time: 48:22</u></b><br />
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I made my way to the front of the pack knowing I wanted to be stuck in their pack cause that would push me just that much harder. The air horn sounded and we were off. It was as clear as one could see and was just beautiful. Lots of contact at the beginning but this didn't last very long. I could feel that I was going hard and was hoping things would slow down a little but never did. I was sighting every 8-10 strokes and the hardest part was the buoys were red and yep the females had red swim caps. Seems odd but for me it made it difficult to spot the buoy off in the distance cause it was also red. Finally after about 10 minutes that person behind be that had a been making love to my feet snuck up beside me and decided to give me thumbs up. Well hell I gave him thumbs up back and got right on his feet where I stayed the entire swim. He was bigger then me but damn for once in my life I was in a draft and my ass was not moving or allowing anybody else to take it from me. Ahhhhhh it really does feel good and helps. I remember passing a yellow and red buoy that were together and I thought to myself that must mean we are half way and the next thing I know we are making a left hand turn and making our way to the exit. Quickly got out, ran to the showers and washed off. My speed suit had rubbed under my axillary regions raw and those babies burned!!!! Then got my T1 bag and into the changing tent where I then put on my biking jersey, shoes, and helmet. Note I really took my time in here cause I wanted to be sure and get a bar and a full Gatorade in me before leaving the transition area. I knew what was coming on the bike. <br />
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<b><u>T1 Time: Goal under 10 min. Actual time: 9:29</u></b><br />
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<b><u>Bike: Goal under 5:30. Actual time: 5:34:27</u></b><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-CXXsFJZI3nQ/UqI8J6xrrTI/AAAAAAAAB9k/cfStFuZKV6I/s1600/images.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-CXXsFJZI3nQ/UqI8J6xrrTI/AAAAAAAAB9k/cfStFuZKV6I/s1600/images.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The bike course is the yellow line in the photo x 3 loops. North we had a tail wind, west we had a horrible head wind, and headed back into town South it was more of a head/cross wind.</td></tr>
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For me as I said last year and I am going to say it again, this is a very hard bike course for me and I was hoping to conquer this year but just didn't happen. I was honestly so happy to get off the horse when the time came. I had planned on eating something every 30 minutes but quickly changed this to every 20 minutes d/t the heat and wind. I raced Wisc in Sept at 200 ave watts so I thought for sure it was possible here. NOT!!!!!! With the tail wind, head wind, cross wind, and heat it just didn't happen and not even close. Note I road at a lot less watts but beat Wisc time by 5 min so still happy.<br />
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This is a 3 loop course and we had a tail wind, followed by a head wind, and finally a cross wind and repeat this times 3. Went from 23-26 mph with the tail wind to a daunting hard 18-19 mph into the head wind and watched my watts closely. I was often in the smallest ring in the rear cogg I could find and spinning about 93-95 and barely making my goal watts. Each loop I swear to you the wind got stronger and the heat got hotter....well that's because it did!!!!!! I was trying to drink and eat everything in sight. <br />
The ride was somewhat dangerous like most events but this one like last year was more so. People passing on the right, 5-7 people riding side by side, and others constantly sucking your tire. At one point the ref told me to stop at the next tent. I then pulled up beside him and asked him if he carded me and I was pissed. He didn't answer so I said well if I am getting carded you better damn card all 20 some people in front of me blocking-riding side by side not allowing any one to pass them. He then stated well the entire road is open for a reason. I then asked if we were allowed to pass and ride on the other side of the yellow line and he commented well of course now get riding. So off I went as did the person behind me. Well the person behind me decided he didn't want to ride in front of me at all and when I went left he went left, etc. So I do my favorite thing and pissed down my leg!!!! Damn, I love doing that and I know it sprayed all over him cause the head wind was that strong. Guess who disappeared. BOOM!!! Coming in off the third loop I was a bit nervous cause I had only peed once but that was the same situation as last year and I did okay. About .5 miles I had to come out of my shoes and just pedal cause the sand that was on my feet had rubbed the soles and balls of my feet RAW!!!! OUCH!!!!! <br />
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<b><u>BIKE NUMBERS:</u></b><br />
<br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[2]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Duration: 5:34:50 </span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[4]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Work: 3489 kJ</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[6]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">TSS: 284.1 (intensity factor 0.715) </span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[8]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Norm Power: 179</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[10]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">VI: 1.03</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[12]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Distance: 113.878 mi</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[14]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Elevation Gain: 200 ft</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[16]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Elevation Loss: 140 ft</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[18]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Grade: 0.0 % (60 ft)</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[20]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Min Max Avg</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[22]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Power: 0 538 174 watts</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[24]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Cadence: 7 112 93 rpm</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[26]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Speed: 0 26.3 20.2 mph</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[28]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Pace 2:17 0:00 2:58 min/mi</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[30]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Hub Torque: 0 31 6 lb-in</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[32]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Altitude: -171 -79 -133 ft</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[34]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Crank Torque: 0 937 159 lb-in</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Temperature: 77 89.6 83.2 Fahrenheit</span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><br /></span>
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><b><u>T2: Goal under 5 minutes. Actual: 4:45</u></b></span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><b><u><br /></u></b></span>
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><b><u>Run: Goal 4 hours. Actual: 4:20:59</u></b></span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><b><u><br /></u></b></span>
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span style="font-size: x-small;">Note I change into running shorts and a shirt vs running in bibs. The first mile felt good and then came the first aid station where I took Gatorade and a water. Downed the Gatorade and water and in about 5 minutes I was severely nauseated and felt as if I needed to vomit. Matter of fact I stopped and tried to make myself. The first several miles this went on. I was trying to down as much Pepsi as I could cause I now felt as if I was bonking. Note this is a three loop course also and each stretch is a little over 4 miles. So out and back is like 8 miles and something. The 4 miles back into town on the first loop the sun was facing us and the wind was at our backs and I was getting literally baked!!! I was way over heating, nauseated, but determined to keep putting one foot in front of the other. I was now talking to myself and my dad who was watching from above. A couple miles into the second loop the skies just freaking broke loose and this was my saving grace cause it cooled me off and I was able to take in water and Pepsi along with a GU every 20 minutes. Note I tried going every 30 minutes but about the 20 min mark I could feel myself getting heavy and bonking a little. I also tried eating a banana and pretzels and that was a no go. So a GU it was every 20 minutes with water and then Pepsi. At mile 18 I found another runner that was feeling the same and on the last lap also so we took turns pushing each other. I now was constantly talking to my dad and was getting teary eyed for I knew the end was soon. Mile 25 hit and I actually had tears coming down my cheeks and this last lap I didn't care what happened I was taking it all the way. Toward that last 1000 yards it is kind of like to Tour de France, people are lined the roads to the point where you can't run side by side and that just adds to the emotions and feelings of a Gladiator. There truly is no other way to explain the finish line of an Ironman!!!!!! This was my worst marathon time ever in my life wheather it be a stand alone or an ironman marathon but knowing what I had to go through to get to the finish line and who was guiding me I just didn't care.......THANKS DAD WE DID IT!!!!!!!!</span></span><br />
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<b><span style="color: red; font-size: large;">Overall Time: 10:57:22 (36 min better then last year) BIG SMILE!!!</span></b></div>
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<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span style="font-size: x-small;">In closing I just want to THANK my wife, Alison JC Noftsger for standing by my side and always pushing me no matter what. This was a long season for us and it was great to be on a vacation as a family to bring it to an end. My children Keegan and Olivia-thanks for putting up with dad always being gone early in the mornings on Saturdays and Sundays :). To my coaches Rich and Patrick and all of the EN(Endurance Nation) family, to my teammates from IM4RM, to my countless training partners, to Kyle's Bikes, Mike Foote, Tom, and anyone else I have missed. THANKS FOR EVERYTHING.</span></span><br />
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span style="font-size: x-small;"><br /></span></span>
<span data-reactid=".r[45uyw].[1][3][1]{comment10201016084549799_46747314}.[0].{right}.[0].{left}.[0].[0].[0][3].[0].[36]" style="background-color: #fafbfb; color: #4e5665; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 14px;"><span style="font-size: x-small;">Two years in a row in Cozumel and I have vowed not to return unless it is for pure pleasure. Yep that means no swimming, biking, or running. </span></span><br />
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<span style="color: #4e5665; font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;">2014 will be just as exciting for us cause we are starting in Orlando, Florida the first week in Jan and taking on the DOPEY. This is 4 days of racing and includes a 5k, 10k, 1/2 marathon, and lastly a full marathon. 4 days of pure joy. This is followed by the Market to Market relay, Drake 1/2 marathon. We then travel to Wisc for the Wisc Dells Rev 3 and will close out the season in Tennessee for their inaugural Ironman event. More events will be added along with way as they pop up. Somewhere along the way I will be doing some sort of ULTRA with Mason. That was a promise I made and it will be kept. </span></span><br />
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<span style="color: red; font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: large;"><span style="line-height: 14px;"><b><u>BOOM!!!</u></b></span></span>Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-15035376918801553032013-09-16T19:10:00.002-05:002013-09-16T19:10:24.880-05:00Ironman Wisconsin 2013 Race ReportWow, another Ironman Wisconsin has come and gone. I can remember all the training leading up to the 140.6 mile race-training, diets, cold days, garage rides, hot humid days, rainy days, and the wind every single ride. I had some pretty lofty goals for the 2013 year and was eager to get started.<br />
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I was still flying high coming off last years, "Triple Threat" I completed Ironman's St George in the most brutal conditions in its history and the last year of the full, Wisconsin and set almost a 2 hour PR, and finished up in Ironman Cozumel with the most DNR's in Ironman history in the swim alone-over 300. Note the swim conditions in Coz were due to the severe currents. Therefore I say the swim God's follow me wherever I go.....Hint....Kansas 70.3 2 years ago, Racine 70.3 this year. I welcome them with open arms.<br />
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The training year started for me in January when I started the OS-Out Season 14 week plan with EN-Endurance Nation. EN-<a href="http://members.endurancenation.us/Community/Dashboard.aspx" target="_blank">Endurance Nation</a> This is a very assertive plan that focuses on getting stronger on the bike(Power) and faster on the run(Speed). I did this during the week mainly alone in my basement which is called, "The Pain Cave" and then on the weekend a training buddy-Austin allowed us to set up in his heated garage and we trained together. Some weekends we would have 6 and others we would have ~ 10 and then 6-8 more joining in on the fun on Google Circles. <br />
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Our local Tri team-IM4RM was training together for a 100 mile indoor trainer ride called--IronGlüt #2. This is a 100 mile bike ride ride indoor on a trainer and must be completed within 6 hours. So what we would do is an hour of FTP(functional Threshold work) together, then we would watch a racing video that guided us threw the entire film-Often "Bear Mountain" out of New York and would then end with a free ride. We worked the crew up to 4 hours over the winter months. We had peeps joining us from Face Book that we had never met that have become very close friends and now teammates.<br />
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Mid April I started into my plan which they call the, <i>"Get Faster Plan"</i> again with Endurance Nation. In my honest opinion this is the hardest 8 week plan I have ever did to date. Again, it concentrates on Power/Pace but much more aggressive. Well, it worked-it pushed my power the closest I have ever been to 300 watts and my Temp pace on the run to around a 6:15 comfy mile. Note at this time I was also working with a local bike coach and really working on sprinting up hill and then being able to hold my pace over the hill and on the flat. Weekly miles on the bike were now pushing 200-250 miles a week. My weekly runs were around 35-40 miles. I was also swimming 2-3 times a week but only around 2500-3500 yard sessions each time. <br />
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The <i>"Get Faster Plan"</i> lead to my first half iron of the season and it was my first sub five hour half. Note it was not by a mere few seconds but it was a sub 5 so I was ecstatic!!<br />
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In June I started training for Ironman Wisconsin. This was a 12 week plan and again from Endurance Nation. I use their plan then the local coach would incorporate his stuff into this to include a twist here and there on the bike and a few different takes on the swim. During these 12 weeks I was also able to attend a few Tri Ralley's/Camps those being WIBA(Wisconsin Adventure Brick) and the Endurance Nation Tri Ralley. Each of these weeks I pushed my weekly bike miles to 450 and 500 miles, runs to 50-60 miles and my swimming decreased each of these weeks to about 2. I had the opportunity to ride the Wisc bike course throughout the summer around 20 times and it paid off knowing the course well on race day. <br />
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<b><u>Thursday-</u></b><br />
My wife and I drove up morning from Altoona, IA. Drive takes right at 4 hours. The last two years we have came up alone cause it is so boring for the kids. Its a great week/weekend for us just to be alone, meet new and old friends, and just hang out with each other. We have stayed on sight at the Manona Hilton and we can't say enough about how convenient it has been just being right their. We arrive, unload, give the car to the valet, and don't see it again till we leave Monday morning. We got checked in and had a beautiful room over looking the lake. Went to get registered for the race and it took at a max 15 minutes. I highly recommend arriving Thursday to get registered vs Friday. <br />
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<b><u>Saturday- </u></b><br />
For me is a day to get the bike and bags dropped off ASAP and too the room with my feet up watching football and drinking water with NUUN tabs most of the day. Met up with Troy Morris and his wife for our supper. My goal is no solid foods after 5. My pre race meal is always Pizza. There is a great spot we found that is just down the road from the Hilton. It is less then a 5 minute walk. Bedtime was around 8 and I toss and turn as usual. Up at 0230 for 2 strawberry Ensures ~ 700 calories. Then up at 0400 for 2 more Ensures, coffee, and I had a half bagel with one tablespoon of peanut butter. <br />
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<b><u>Sunday-</u></b><br />
For me its now real and I am starting to get a little nervous and just that almost ready to fly feeling. Down to the bike to put on the nutrition. My nutrition on the bike is 2 three hour concentrated bottles on a gorilla cage behind the seat, speedfil with 40 oz of water, Roctane GU's with 2x the caffeine in them, Honey Stinger waffles, and I carry a 6oz bottle of Coke in my pocket on the tri jersey for the last needed sugar rush on the bike. We then go back up to the room to take care of some last minute business, lube up the legs and arms and put on the bottom half of the wet suit. We then walked down to meet the EN team for a team photo and it was time to make our way to the lake. <br />
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<b><u>Equipment:</u></b><br />
Bike--Cervelo P3<br />
Front wheel-Zipp Firecrest 404<br />
Rear wheel-Zipp Firecrest 808 with a wheecover<br />
G3 power meter<br />
50/34 compact crank<br />
11/28 cogg<br />
Keo Look pedals<br />
Laser Tariz areo helmet<br />
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Wet Suit: Aqua Gold Cell by Aquaman<br />
Goggles: TYR Nest<br />
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Shoes: Asics Gel Nimbus 14<br />
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<b><u>Weather:</u></b><br />
Temp at start 60's and high for the day was 75<br />
Wind started at 12-15 mph<br />
To me it was very humid. Yep it was 82% with a dew point pushing close to 70<br />
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<b><u>Swim: Goal 1:14 or better.........Actual Time: 1:23:52--The water God's followed me again!!!</u></b><br />
<b>Coming out of the water my rank for age group was 183!!! Not too hot!!</b><br />
<i>What I noticed and smiled inside and started laughing out loud was it was windy causing slight white caps which meant for the longest portion of the swim the water would be breaking in our faces and pushing us away from the course. Guess what? That is exactly what happened. </i><br />
After finally getting in the water after being pushed through the gate like a heard of cattle, I tried not to severe a toe on the rocks we were made to walk on and made my way to the far side of the ski jump and seeded myself 1/4 of the way back from the front in line with the site buoys. Treading water for about 15 minutes, back floating, and people watching was getting old and I was ready to race. The Pro's went, then prior to us racing they sang the National Anthem-LOVED IT!!!! Yep the tears welled up in the goggles and I knew when the cannon fired it was WAR. For me this was the roughest Ironman Swim I have had. I had contact from the beginning to the end. I was 4 stroking then sighting. Finally the first turn came and we all got bunched up and everyone was mooing. The long stretch was brutal and I took a few good strikes to the face but unfortunately I gave several myself. I am not sure but it just seemed like we stayed bunched up and made it that more stressful for everyone. I could feel myself getting really hot in the wet suit. I decided since I breath to the right to move myself to the inside of the buoys and go from there. I was now able to stroke and sight a little better. I had to shorten my stroke up cause of the small white caps and it seemed to really help. Before I knew it we were making the turn home so I decided to watch the bubbles and feet in front of me and not sight. Big mistake I was now about 150 yards away from the damn sighting buoys so took off on my own and set sale for the right course. I swam until my fingers/and both hands were able to strike the rocks below. I then stood up and exited the lake. I was so happy to be out of that lake!!!! Took the wet suit down to the waist, got to the strippers, laid down, and two of them grabbing each of my legs pulled the wet suit off, help me off the ground, handed me the wet suit, and off I went on my 3 mile transition.....oh and all uphill. <br />
<br />
<b><u>T2</u></b><br />
I change from the wet jammers to my tri kit, load all the goodies in the back pockets and out the door I went. Stopped to have some sunscreen slathered all over me and then ran the mile to my bike. <br />
<br />
<b><u>Bike: Goal was 5:50.......Actual Time: 5:40:47</u></b><br />
<b>Coming off the bike my rank was now 53!!! Now that's means I passed a few peeps on the bike. So after the swim I was 183 and now 53rd.</b><br />
I have spent so many hours on my bike since January and have had the biggest gains on the bike this year. As stated above I was lucky enough to spend many days and hours on the Ironman bike course so I really knew what I had to do. Last year my bike time was 5:59 and my goal this year was to drop that by at least 10 minutes. Why ten minutes. Well I had 31 minutes of coasting time last year and knew I could decrease that and I was going to ride about 10-12 watts faster this year. <br />
<br />
The first 30 minutes for me were rode at a scary #---.666 intensity. NO JOKE. This was pretty much the entire stick where I took the time to feed and drink until my stomach hurt. I knew coming out of the swim I was a bit dehydrated cause I got really hot. <br />
<br />
My goal watts were to average around 200 watts and ride around .73 intensity. I came to this # again after riding the course several times and doing it at 70, 71, 72, 73, 74, and .75 intensity. .75 was a little high cause I had trouble running afterwards this summer. <br />
<br />
On my joule I took every 30 minutes and turned it into an interval. Every 30 minutes I was eating and drinking. My ave calorie intake is around 675. Yes, you read that right....One GU, One honey stinger waffle and and hour worth of infinit which is 278 calories. I also was drinking about 20-25 ounces of water each hour. <br />
<br />
For me the bike path was very dangerous and I remember vividly dodging 4 bike wrecks. It was like peeps were not paying attention, were trying to adjust, drink, or eat and they were all over the path. One person dropped their feed bottle and I am not sure how I missed it cause I swear I seen myself being launched off my bike. I was so damn glad to make it to the parking lot area and get into my own space. <br />
<br />
My bike #'s were:<br />
<br />
<div style="font-family: Verdana; font-size: x-small;">
Entire workout<b>:</b></div>
<div style="font-family: Verdana; font-size: x-small;">
Duration: 5:40:47</div>
<div style="font-family: Verdana; font-size: x-small;">
Work: 3459 kJ</div>
<div style="font-family: Verdana; font-size: x-small;">
TSS: 285.7 (intensity factor 0.742)</div>
<div style="font-family: Verdana; font-size: x-small;">
Norm Power: 198</div>
<div style="font-family: Verdana; font-size: x-small;">
VI: 1.09</div>
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Pw:HR: n/a</div>
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Pa:HR: n/a</div>
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Distance: 112.203 mi</div>
<div style="font-family: Verdana; font-size: x-small;">
Elevation Gain: 5987 ft</div>
<div style="font-family: Verdana; font-size: x-small;">
Elevation Loss: 5080 ft</div>
<div style="font-family: Verdana; font-size: x-small;">
Grade: -0.0 % (8 ft)</div>
<div style="font-family: Verdana; font-size: x-small;">
Min Max Avg</div>
<div style="font-family: Verdana; font-size: x-small;">
Power: 0 486 181 watts</div>
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Cadence: 1 110 92 rpm</div>
<div style="font-family: Verdana; font-size: x-small;">
Speed: 0 46.5 19.9 mph</div>
<div style="font-family: Verdana; font-size: x-small;">
Pace 1:17 0:00 3:03 min/mi</div>
<div style="font-family: Verdana; font-size: x-small;">
Hub Torque: 0 47 7 lb-in</div>
<div style="font-family: Verdana; font-size: x-small;">
Altitude: 679 1070 844 ft</div>
<div style="font-family: Verdana; font-size: x-small;">
Crank Torque: 0 1257 169 lb-in</div>
<div style="font-family: Verdana; font-size: x-small;">
Temperature: 66.2 73.4 70.0 Fahrenheit</div>
<div style="font-family: Verdana; font-size: x-small;">
<br /></div>
<br />
<b><u>Garmin link:</u></b><br />
<a href="http://connect.garmin.com/activity/373320073" target="_blank">Garmin File can be seen by clicking here...</a><br />
<br />
I had to stop once on the bike during the second loop on the 3 fast rollers. There was a jeep parked in the corn. I stopped to make myself pee cause I couldn't take the bladder being banged around anymore. Well trying to mount the bike on the hill in the wrong gear was ugly and my azz tumbled over sideways. Yep it happened but damn I felt much better. <br />
<br />
Going through Verona my goal was to try and make the speed radar hit 30 mph. I stayed completely away from the aid station and just soaked all the cheers of the crowd in. The 3 beotches were not a bother for me and actually was able to stay aero for all of them the first loop then the second loop I came out of aero on the third one. For me that is the hardest one but after cresting that it is very fast all the way home. I was thinking of the wind that was to greet me on the stick. Well, I hit the stick and there was wind but it truly was not that bad. I was actually flying on the way home. <br />
<br />
Making my way back in town I was feeling awesome. I ran out of fluids with about 5 miles left but really didn't care cause I was ready to be off the bike. <br />
<br />
Finally making my way of the helix...one last insult to the mitochondria before dismounting that baby and getting to hand it off to Samuel Ritter!!! <br />
<br />
T-2-<br />
Ran into the changing room and got the running bag. Changed out of the Tri bibs into a pair of running shorts and a running shirt. Threw on a pair of socks and the shoes. Out the door to the commode to try and urinate with no success. I then thought to myself I have peed once and this could/would get ugly somewhere in the run.<br />
<br />
<b><u>RUN......Goal Sub 4 hours.........Actual: 4:04:03</u></b><br />
<b>After the run was completed I went from being ranked 53rd to 37th so I can smile cause I was still passing a few peeps and rewinding my rank.</b><br />
<b><u><a href="http://connect.garmin.com/activity/373320087" target="_blank">click here for the Garmin Run File</a></u></b><br />
I got out the chute and was running WAY TO FAST as usual so I made myself really pull in the reigns but still ended up a little fast. I seen several friends that were yelling and that was way awesome and really picks you up. As in training my plan was to try and stay around 8:30-35 minute miles till mile 20 the run the last 10 K as fast as my body would allow me. I was walking through each aid station and alternating between Perform and Water. Every 3rd aid station I was drinking coke. Man I was feeling really good and thought I was going to demolish this marathon. I was lucky enough to run the course a few times this summer so new what was coming up and around the corners. I was able to run up observatory hill and the other hills the first loop. My only walking was during the aid stations. Coming down the chute to start loop 2 I was thinking damn it would be nice to be done. That is pretty damn mean to bring us within a couple respiration's of the finish line just to make us run away from it again. Well we were churning and a burning till mile 17........Then a bear jumped on my back and the thing people call "The Squatch" jumped on my front side. I had developed a blister on each big toe and those MF'ers would scream out loud with every foot strike. I got really heavy and was feeling light headed. I knew I was in deep shit cause I just ran full speed straight into the "WALL". The "SUCK" found me or I found the "SUCK" and it was rearing its ugly head. My blood sugar was low and their was very minimal stores left in my liver or cells. I made to aid stations and started eating and drinking coke after coke after coke, double fisted a few GU's then threw some broth in my mouth and that disgusting stuff came right back out!!! I just couldn't get it down. I was later told by one of the pro's to take it and dump the water in it for it cools it down a bit and makes it a little more tolerable. Well the heaviness disappeared and I was able to start running slowly but could not make it back to my race pace. I knew it was now survival mode and it was on. A few of my miles were like 10:30's and I was now getting frustrated but moved forward. Mile 24 I knew I had two miles left and tried to push it. I was just not successful at this put I was still moving forward. Coming up the block of the capitol felt like I was climbing and never ending mountain but I could now here the voice to soon be saying my name. I became very emotional and kind of started whimpering a little and really tried holding back the tears but it was not successful. I became overwhelmed with many different feeling and just left the mind and body do its thing. I came around the corner and took my last left turn on the run and it was all down hill!!! I started pumping the fist and slapping a few hands and then seen the clock. I then knew this was a PR day for me by almost 5 minutes and like any competitor wanted to just get across the line to stop the clock. I came across the line and came to an immediate stop and had a couple catchers hold on to me cause the body wanted to stop but wasn't sure how to handle it. I became very light headed but it was short lived. I spotted my wife-Alison immediately and again got big ole tears in my eyes and very emotional. I WAS DONE, I WAS A REPEAT IRONMAN WITH AN ALMOST 5 MIN PR on a rough day. <br />
<br />
<b><u>Finishing time:</u></b><br />
<b>11:22:56</b><br />
<b><br /></b>
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<div style="font-family: Arial, Helvetica, sans-serif; font-size: 13px;">
<h2 style="font-size: 18px; text-transform: uppercase;">
CARL NOFTSGER</h2>
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<div class="right" id="ranks" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin-bottom: 20px; text-align: right;">
<div id="rank">
<strong>Rank:</strong> 37</div>
<div id="div-rank">
<strong>Overall Rank:</strong> 285</div>
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<table border="0" class="left" id="general-info" style="border-collapse: collapse; border-spacing: 0px; color: black; float: left; font-family: Arial, Helvetica, sans-serif; font-size: 14px; margin-bottom: 25px; margin-right: 10px !important; text-align: left; width: 350px;"><tbody>
<tr style="background-color: #f2f2f2; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(222, 222, 222); border-bottom-style: solid; border-bottom-width: 1px;"><td style="padding: 5px 0px 5px 15px;"><strong>BIB:</strong></td><td style="padding: 5px 0px 5px 15px;">2048</td></tr>
<tr style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><td style="padding: 5px 0px 5px 15px;"><strong>Division:</strong></td><td style="padding: 5px 0px 5px 15px;">M40-44</td></tr>
<tr style="background-color: #f2f2f2; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(222, 222, 222); border-bottom-style: solid; border-bottom-width: 1px;"><td style="padding: 5px 0px 5px 15px;"><strong>State:</strong></td><td style="padding: 5px 0px 5px 15px;">Altoona IA</td></tr>
<tr style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><td style="padding: 5px 0px 5px 15px;"><strong>Country:</strong></td><td style="padding: 5px 0px 5px 15px;">USA</td></tr>
<tr style="background-color: #f2f2f2; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(222, 222, 222); border-bottom-style: solid; border-bottom-width: 1px;"><td style="padding: 5px 0px 5px 15px;"><strong>Profession:</strong></td><td style="padding: 5px 0px 5px 15px;">Fire Fighter</td></tr>
</tbody></table>
<table border="0" class="right" id="athelete-details" style="border-collapse: collapse; border-spacing: 0px; color: black; float: right; font-family: Arial, Helvetica, sans-serif; font-size: 14px; margin-bottom: 25px; text-align: right; width: 175px;"><tbody>
<tr style="background-color: #f2f2f2; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(222, 222, 222); border-bottom-style: solid; border-bottom-width: 1px;"><td style="padding: 5px 0px 5px 15px;"><strong>Swim:</strong></td><td style="padding: 5px 0px 5px 15px;">1:23:52</td></tr>
<tr style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><td style="padding: 5px 0px 5px 15px;"><strong>Bike:</strong></td><td style="padding: 5px 0px 5px 15px;">5:40:47</td></tr>
<tr style="background-color: #f2f2f2; background-position: initial initial; background-repeat: initial initial; border-bottom-color: rgb(222, 222, 222); border-bottom-style: solid; border-bottom-width: 1px;"><td style="padding: 5px 0px 5px 15px;"><strong>Run:</strong></td><td style="padding: 5px 0px 5px 15px;">4:04:03</td></tr>
<tr style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><td style="padding: 5px 0px 5px 15px;"><strong>Overall:</strong></td><td style="padding: 5px 0px 5px 15px;">11:22:56</td></tr>
</tbody></table>
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<h2 style="color: white; font-size: 18px; text-transform: uppercase;">
CONGRATULATIONS, CARL, ON YOUR FINISH!</h2>
</div>
<br />
<br />
I had the chip removed from my shoe, was given a couple chocolate milks, and skipped the finishers photo. I wanted to get up stairs, shower, hydrate a bit, and come back out to see my friends finish. I am not able to eat for about 2 hours afterwards cause I get nauseated. <br />
<br />
The blisters I mentioned above turned into actual very large blood blisters. I have never once had a blister on the side of my large toes like that and would really like to figure out what caused it cause I would rather not feel that unnecessary pain again.<br />
<br />
I knew my day was complete but several training partners were still on the course and I really wanted to see everyone finish. It was a true treat and it's something I will remember. <br />
<br />
In closing I would like to THANK my wife-Alison JC Noftsger for always supporting me and pushing me when I was down and broken. Without you my love none of this would be possible. Thanks for putting up with all the training and traveling I did!!! To my son: Keegan and my daughter: Olivia-THANKS for allowing me to be away during the early mornings and for never complaining too much. To my coaches, my teams EN, IM4RM, and BOOM!!! To Kyle Robinson of Kyles Bikes and his entire staff, Mike and Tom from the Altoona Campus and way too many to name....all my training partners-----THANK YOU ALL SO VERY MUCH!!!!!!!!!<br />
<br />
To the BOOM!!! team be very proud of yourself and hold your heads high weather you DNF'd, PR'd, or completed your first IRONMAN. The hardest part is making it to the start and toeing the line. I am looking forward to following everyone again this year and giving my advise. I am not racing Wisconsin next year but instead doing the inaugural Ironman Chattanooga.<br />
<br />
BOOM!!!<br />
<br />
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<br />Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-29566507081107604502013-08-29T19:45:00.001-05:002013-08-30T11:46:42.950-05:00Ironman Wisconsin 2013......just around the corner.Well as usual its been quite sometime since my last blog and I apologize to my few followers and my family but it has been one crazy, fun, non-stop summer. <br />
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Before we go any further I want to personally say THANK YOU to my beautiful wife Alison JC Noftsger, my son Keegan, and daughter Olivia. Thanks for understanding and allowing dad to be gone in the early morning hours and then poking at me as I dosed off in the chair throughout the day. Without the three of you this would not be possible. Big THANKS to Coach RICH and PATRICK of ENDURANCE NATION, Kyle Robinson and his entire crew at Kyles Bikes in Ankeny, Iowa. Dr. David Krohse of Compass Chiropractic for the ART and chiro treatments. Nikki Vogel of Kneaded Relief Massage Therapy. Mike Foote-Swimming Coach at the Altoona Campus, Tom-swimming coach of the Altoona Campus. It finally clicked this year with swimming. It was like a light went off in my head. I can still close my eyes and remember Tom stating, "Carl you have to go over the barrel in front of you then pull". <br />
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A special thanks to ALL my training partners: Jonathan "pocket Hercules" Meyer, Kari Wikilund, Troy "power twin" Morris, Mike "Ironman" Morrison, Dr. Chad "Mr Oral" Johnson, Jonathan Barlow, Mike VanFossen, Austin Vanderlinden-note special thanks for the heated garage this past winter and up coming winter, his wife Katie for putting up with the early morning stink in the garage and for making us the best morning breakfasts after 2-4 hour bike workouts. And many others Mike Peverill, Dotty Johnson, Steve Olsen, Stephanie Olsen and the master ----baby vamp, Randy Pickard.<br />
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Had the opportunity to join a local bike racing club known as: Sakari Racing Team and they really turned up the heat this year. Looks like they took first place in the Iowa Cup. I never competed with them but had the chance to train a few times with them and got to climb plenty of hills at 100%. Hoping to do some cross racing with them after Wisconsin. <br />
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To bring you up to par Ironman Wisconsin 2013 takes place on September 8, 2013. The cannon fires at 0700 and then we literally go to war in the water. More on that later. <br />
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I started my season on Jan 1, 2013 in a program called the "<b>OS"</b> <b><u>Outseason</u></b>. Note it did not say the off season but the out season. This 14 weeks concentrated on speed on the run and power on the bike. The last two years this was a 20 week program but after input from the hundreds of members it was tweaked and brought down to 14 weeks. IMHO it was harder but it really made a difference in my training. This was my third year with EN (Endurance Nation) so I was hoping for a few big gains on the bike and a few minor bumps on the run. Started with a FTP (Functional Threshold Power) of 250 and ended right around 280 inside on the trainer and 300 tested outside. I really concentrated more on the bike then I did the run. We measure our runs my a tool called vDOT. I started around 47 and ended at 53. To be honest I have not tested since cause I have been very happy with the runs and know where the body wants to go vs what is just too much. EN does not have you swim in the winter but I continued to swim two times a week. One thing I think every endurance program or program in general should have is a flexibility program and a strength program. I therefore included this in my program over the winter and spring. For me I concentrated on my gluts, abductors, abductors, and quads. Also hit the core very hard. <br />
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The OS came to an end and I was very happy with the ending results. I then dropped into what was the most challenging plan for me as of today----the GFP, Get Faster Plan. This 7 weeks of hell pushed me well beyond my limits but again I seen gains and it really paid off. It really focused again on the bike and run. <br />
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In June I fell into the 12 week Advanced Ironman Plan for Wisconsin. <br />
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To put things in perspective since Jan1st to today I have trained: As you can see it has been my second job.<br />
* 482 hours<br />
*Running: 126 hours, 1,030,56 miles<br />
*Biking: 284 hours, 5,657,40 miles<br />
*Swimming: 71hrs13min, 131.37 miles<br />
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Just for fun the total calories burned:<br />
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<ul>
<li>396,896 calories</li>
<li>Ave speed on the bike: 19.8 mph</li>
<li>Ave power: 210 watts</li>
<li>Ave Run Cadence: 97 strides per min</li>
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So as I have entered the taper mode for Wisconsin all seems to be going well and I am very excited for what could happen on Sept 8th. I have goals in my mind but the biggest and baddest goal is to be able to cross the finish line within the allotted 17 hours. I have truly put my heart and soul into training. The actual training for Wisconsin has been 12 weeks and I have had the opportunity to attend two tri training camps during this time and have rode the course 9 times within this time period. Bike goal is to beat last years bike time. Doesn't get much easier then that. </div>
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The race starts on Sept 8, 2013 at 0700 with the fire of a cannon. We are the lucky ones who still get to experience the mass start. Meaning 2800 athletes starting to swim all at one time. Quite a site to see.</div>
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Lots of fightning for position but after the first turn it seems to calm down either that or we just get use to getting kicked, hit, punched, etc. </div>
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We then exit the water and transition and get ready for the 112 mile bike. Ironman Wisc is known for one of the hardest most technical bike course in North America. Technical meaning you are always making gear changes, leaning, turning, climbing, etc. Like the coach states if you make all the right changes throughout the day you will have a great marathon but if it goes the opposite you will have 26.2 miles of hell. Last year I had 32 min of coasting time. My goal is to cut that in half and take about 15 minutes off my bike time.</div>
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We then come in and transition to the run. </div>
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Currently read that less then 20% off all Ironman ametuer athletes run a marathon that is less then 4 hours. Last year I ran a 3:57 marathon and my goal this year is the match or beat that time. Now maybe its just me but I think the run course in Madison is very demanding and taxing along with several rolling hills. I was able to run Observatory hill the first round last year and walked the second round.</div>
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<b><i><u>Race Plan:</u></i></b></div>
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Wake up at 0200 and drink 2-3 bottles of Ensure for a total of 1200 calories. Back to bed and then wake up at 0500. We are staying right on sight and transition is out our back door so going to sleep in a little. Breakfast then will be a baggle with peanut butter, one banana, and a cup of apple sauce, one liter minumum of gatorade or water with a Nuun tab.</div>
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2-3 cups of coffee, excrete the bodily fluids.</div>
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<b><u>Nutrition</u></b>: Infinit non protein long course, 275 calories per hour, one Roctane GU 100 cals, and one honey stinger waffle-160 cals per hour. I also will drink ~ 120 0z of water of the 5+ hours. Hope to pee 2-3 times on the bike. At mile 90 I will drink a 6 oz coca cola that I will carry with me</div>
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<b><u>SWIM GOAL:</u></b></div>
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<ul>
<li>I will take a Rocatane GU about 15 minutes before the swim start, finish my coffee, finish my liter of Gatorade, had my shoes to my wife, look her in the eyes and give her the biggest kiss and tell her with a smile on my face that I will see her in about 12 hours or so,</li>
<li>Plain and simple. I just am not the strongest swimmer therefore my goal is to seed myself in the middle of the pack again and when the cannon fires just go hard for 400-500 years and then try and settle in behind someone. I am going to go as fast as I can but once I feel my form is breaking then I will slow things down.</li>
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<b><u>Bike:</u></b> 2013 Cervelo P3. Note I have been training with a 53/39 crank including riding the course every time with it on. Concern is on a few of the hills my rpm's fell to the low 60's therefore switched into a compact crank 50/34 and will run an 11/28 cassette in the rear. Gorilla cages in the back to hold my nutrition(again infinit) and a speed fill on the down tube that holds 42 oz of water. </div>
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<b><u>Wheels</u></b>: 404 Zipp Fire crest in the front and a 808 fire crest with a G3 Power meter and a wheel cover in the rear. <br />
<strong><u>Tires:</u></strong> Continental 4000S</div>
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<b><u>Seat:</u></b> Cobb Vflow</div>
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<b><u>Pedals:</u></b> Look Keo</div>
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**** Will be using a power meter and my goal is to race at .73-.75 of my current FTP. This has been tested and holds true for 5 different runs. My best VI has been 1.05 but my TSS us always over 300 which seems to be normal for me and does not effect me on the run.**** I do not ever look at my speed until after the race when I download my power. I look strictly at power and rpms. </div>
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<b><u>BIKE GOAL: Not entering any times cause there are just too many factors that could go wrong</u></b></div>
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<li>I will keep this very simple. Since last year I had 30+ minutes of coasting and stopped 2x to pee is to beat my last years time by 15 minutes and pee during the ride vs stopping.</li>
<li>Be sure to take my nutrition in on time and be sure I am drinking plenty of fluids.</li>
<li>NO penalties</li>
<li>As EN teaches the first few miles, so the stick for me I am going to eat like I am starving and drink, drink, drink. </li>
<li>Once I hit the loops I am going to attack and keep my #'s very true and try and stick everything,</li>
<li>Thank all the volunteers</li>
<li>Mile 90 be sure and drink the 6oz coca cola I will be carrying with me.</li>
<li>Most of all listen to my body and just be very realistic</li>
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<b><u>RUN GOAL:</u></b></div>
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<li>First of all to find my wife in transition cause she will be close and get a kiss from her big puffy lips.....mmmmm that is worth 26 miles alone.</li>
<li>I will then let the body go to its comfort zone which seems to be around 8:30. If its any faster then I will need to slow it down and if that means walking for awhile then I will. I will cont 8:30's for the first 6-12 miles. </li>
<li>I will be WALKING through every aid station and getting what I need to eat and drink alternating between perform, water, coke in the later miles as the sugar will be needed.</li>
<li>Mile 18-22 this is what I call my play time. I am going to try and drop my time and hold it-why, because I have been training this way with my local coach and it has been paying off.</li>
<li>Miles 22-26 its head down, mind and lungs wide open and just dropping the hammer and giving it what I have left. </li>
<li>Would really like to beat last years marathon but just going to go with the flow. Again, just to many factors to promise anything</li>
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<b><u>Finish chute:</u></b></div>
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<ul>
<li>Make that left hand turn and enjoy my time coming down the chute!!!!</li>
<li>Yes, I will have tears in my eyes and pumping my arms in the air</li>
<li>I will see my friends and family but most of all I will hear her voice over all the other screaming, we will lock eyes, share a few smiles and tears, and know that WE have completed another Ironman Event.</li>
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<b><u>Post Race:</u></b></div>
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<li>Go shower and change real quick</li>
<li>drink recovery shake.....ARM(anabolic recovery matrix)</li>
<li>eat and have several drinks</li>
<li>Give mama lots of loves and hugs and kisses cause I know it was a long day for her also</li>
<li>Turn on my other friends racing GPS, track them and be at the finish line to watch then all finish</li>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-67198810556213039022013-07-26T16:34:00.000-05:002013-07-26T16:37:47.308-05:00Ironman Racine 70.3 report<!--[if !mso]>
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<b><i><u style="background-color: red;">Ironman Racine 70.3
Race Report 2013</u></i></b><br />
<o:p></o:p></div>
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<br /></div>
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Travel Time ~ 6 hours from Altoona, Iowa and the route we took was two pay tolls. </div>
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Arrived in Racine, Wisconsin on Friday and after checking
into the Hotel(Super 8) which was about 5 miles from the race.</div>
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We went directly to the swim venue and decided to take a
dip. We seen several people laying on
the beach cause it was like 88 degrees and a blazing sun but not many in the
water including the children. After
speaking with the lifeguard he said the current shifted and took all the top
warm water out and brought in some nice cold crisp water. He stated last week the water was 76 and
today it was around 54. I thought to myself hmmmm when I raced St George it was 62 and tolerable so this is going to be brrrrr.<o:p></o:p></div>
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<br /></div>
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Well on went the wet suits and out we went. Holy balls batman was it cold. I mean it was so cold it hurt my feet and
hands. After standing in it for awhile
hoping my body would adjust I just said the hell with it and went under water
and started to swim. After ~ 20 strokes
up I came cause my hands were stinging/hurting along with my face and
ears. I then tried this 4-5 more times
and became frustrated thinking there is just no way I can swim 1.2 miles in
this on race day. So we went back to the
car and put on our running shoes and ran one loop of the run course. Hit a few hills, seen the back of the zoo and
lots of beautiful scenery. Wish I had
taken more pictures. We ran into several
other athletes and they seem as frustrated or scared is a better word about the
water temp and race day. I decided to
take a deep breath and told myself we are all in the same boat. We then went and picked up our race packets
to get this out of the way before the crowd came on Saturday. It was pain free and fast.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Saturday we slept in a little then backed up the car with
the bikes and stuff and back to the race venue we went. We met up with a couple other teammates and
then road one loop of the run course to be sure the bikes were ready to go. We then checked in the bikes and went back to
swim. A huge difference for me it was in
one day. The water temp was now ~ 60-62
degrees but very tolerable. I was able
to swim for about 30 minutes non-stop and it was just right for me. Plan was still to wear silicone earplugs and
two caps. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>Race Plan/Goals<o:p></o:p></u></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
I was not sure what to expect for the race cause I was
coming off a huge build week(500 miles of biking, 58 miles of running, and 15 miles of swimming) after spending a week in Madison riding and
running the course. So I told myself to
get through the swim, hammer the bike, and just hang on for the run. That all changes though the once we toe the
start line. We are just competitive
beasts in nature. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>SWIM: Goal under 40 minutes after seeing the conditions<o:p></o:p></u></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>Actual Time: 40:04<o:p></o:p></u></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
In the morning the announcer stated it was very rough at the
break but he was meaning told about 300 yards off shore it is much calmer so
not to worry. Note when starting the swim you swim out three buoys or about three hundred yards. I laughed out loud cause I
have been told that so many times and it was very obvious it was going to be a
rough swim. Afterwards a friend of mine whom was volunteering posted pictures of one of the rescue boats being overturned by the rough waters and the kayaks and boards having a very difficult time staying the course. Another friend whom had some complications and had to DNF posted some statistics and it appeared about 75 peeps DNF's just from the swim. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My goal was to simply stay
inside my box and when I felt as if I was loosing my composure to just slow my
stroke down and take it one stroke at a time.
The first 300 yards, which consisted of us swimming out to the first
right hand turn was a blast for me. We
were able to high step and dolphin dive for about the first 100 yards then we
were swimming and fighting through the break.
Once we made the right had turn the tide was trying to push us towards
the shore but I was able to keep a verily straight line and found myself
sighting every 6-7 strokes. One thing I noted was the taste of diesel in the water. There were 4
yellow sighting buoys then 4 red ones then we made a right hand turn and headed
towards the shore. During the swim I
found myself needing to shorten my stroke in order to fight through the breaks. Once in awhile when sighting I was not able
to see the next buoy so tried following feet and bubbles. Noted several swimmers hanging on to the
floating docks, buoys, and boats. Finally
300 yards or so left and I am telling you I thought the tide would just push me
into the beach but not so lucky the rip tide was horrible and it was pushing
and pulling us. So I just kicked and
swam as hard as I could until both hands hit the sand. I then stood up and started high kneeing it
to the shore. I was able to get my wet
suit down to the waist. Then exited and
note this is one of the longest transitions from swim to bike I have seen BUT
they had wet suit strippers. BIG
BONUS!!!! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
T1-I actually took my time grabbed a Roctane GU and drank a
bottle of perform I had laid out. Then
away I went. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>BIKE: Goal was 2:30 or better<o:p></o:p></u></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>Actual: 2:28:32 -Speed: 22.62 mph---PR<o:p></o:p></u></b></div>
<div class="MsoNormal">
<b><u>Bike</u></b>:
Cervelo P3<br />
<b><u>Gearing:</u></b> Crank 53/39 and rear
cassette 11/28<o:p></o:p></div>
<div class="MsoNormal">
<b><u>Wheels</u></b>-Front-Zipp 404 Firecrest and rear Zipp 808 Firecrest with a G3 Power meter</div>
<div class="MsoNormal">
<b><u>Tires</u></b>-Front-Conti 4000s size 23 and the rear Conti 4000s 20. </div>
<div class="MsoNormal">
<b><u>Goal intensity:</u></b>
80-85%, <b><u>Actual was .80 so I was happy<br />
Nutrition:</u></b> one three hour bottle of Infinit, 3 roctane GU’s, one bottle
of Perform and one bottle of water<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was told the bike course had several turns on it so was
worried about keeping the speed and power up as well as being told how rough
the course was. I decided not to drive
or bike the course cause I wanted it to be a surprise. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The first few miles I just sit back and relaxed sipping on
some Infinit. Right out of T1 we had
that baby hill and I couldn’t believe all the people standing up and grinding
the hell out of their bikes and quads. I
thought to myself I will be seeing a lot of peeps walking this run. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I actually really enjoyed the bike course and the roads were
no rougher then what I am use to training on here in Iowa. Same with the wind. The Midwest is windy so it truly didn’t bug
me but I do think every turn we made the wind was there to greet us head on <span style="font-family: Wingdings; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;">J</span>. <br />
<br />
I was able to hold my power during the climbs and descents. I powered through the corners and was able to
stay aero 97% of the time. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I started in wave 14 so once I started passing
some of the females (note I say this because they were all in the first several waves) I knew I was making good progress. The last 5 miles of the bike I was able to
hold 275 watts and an ave of 26 mph. I
was not suffering at all and felt as if I could have cont to ride. About 1 mile out I took my feet out of my
shoes and allowed the puppies to breath cause they were hot.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My variable index ended up at 1.04 which means I was able to
ride a very steady ride. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 13.0pt; mso-bidi-font-family: Arial;">Bike Details</span></b><span style="font-family: Arial; font-size: 13.0pt; mso-bidi-font-family: Arial;"> <b>Division Rank: 22</b><o:p></o:p></span></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; width: 723px;">
<tbody>
<tr>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 169.0pt;" valign="bottom" width="169"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Split Name<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 60.0pt;" valign="bottom" width="60"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Distance<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 60.0pt;" valign="bottom" width="60"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Split Time<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 60.0pt;" valign="bottom" width="60"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Race Time<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 80.0pt;" valign="bottom" width="80"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Pace<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 35.0pt;" valign="bottom" width="35"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Div. Rank<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="48"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Overall Rank<o:p></o:p></span></b></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 50.0pt;" valign="bottom" width="50"><div class="MsoNormal">
<b><span style="color: white; font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Gender Rank<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 175pt;" width="175"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">30 mi<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">30 mi<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">1:18:24<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">2:02:25<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 85pt;" width="85"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">22.96 mi/h<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 40pt;" width="40"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><br /></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 53pt;" width="53"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><br /></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 55pt;" width="55"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><br /></span></div>
</td>
</tr>
<tr>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 175pt;" width="175"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">56 mi<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">26 mi<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">1:10:08<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">3:12:33<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 85pt;" width="85"><div class="MsoNormal">
<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">22.24 mi/h<o:p></o:p></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 40pt;" width="40"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><br /></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 53pt;" width="53"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><br /></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 55pt;" width="55"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><br /></span></div>
</td>
</tr>
<tr>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 175pt;" width="175"><div class="MsoNormal">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Total</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">56.0 mi</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div class="MsoNormal">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">2:28:32</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 65pt;" width="65"><div class="MsoNormal">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">3:12:33</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 85pt;" width="85"><div class="MsoNormal">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">22.62 mi/h</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 40pt;" width="40"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">22</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 53pt;" width="53"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">173</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 55pt;" width="55"><div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">151</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br />
T2-came off the bike and again didn’t push it very hard. I actually put on a pair of socks cause I
noted a few hot spots on the bottom of both feet. Ate a Bonk Breaker, drank another Perform,
went to the bathroom for the first time…..ahhhhh and off I went. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>RUN: Goal 1:45<o:p></o:p></u></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u>Actual: 1:43:02</u></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><u><br /></u></b></div>
<div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
Out on the run course I went out
not knowing really what to expect or how the body would handle it and the
heat. I had to make myself walk a few
times cause when I looked down at my watch I was running a 6:45 and I knew that
meant one thing only: I would blow up and literally shart myself. After mile one I came upon my coach Rich of EN and he
said, “remember 3-7-3” and it clicked. I
was able to settle into a comfortable pace for the first three miles, then drop
my pace to my HMP(half marathon pace) for the next 7 miles and finally the last
3 miles I just emptied the tank and the body responded. Around mile 9 I had to go to my spot that
only I know how to unlock it and when this happened I actually became very
emotional, shed a few tears, and felt very light on my feet. I was smiling ear to ear now and felt like a
damn locomotive on the course. The run
course was like a small war zone – people walking, sitting, stretching
everywhere versus running. I was able to
run the entire course but my treat was every nutrition stop I walked from the
beginning of the first table to the last.
I drank one water and one Perform.
Around mile 9 I started drinking one Coke and one water. It got very hot on the second loop. I ended up having a great run and when I came
down the last hill and into the finishing chute I could not quit smiling for I
knew I was pretty darn close to going sub 5 hours for the first time. I found out my time about 40 minutes later
when I made it back to my car and my wife had texts my times and splits to
me. A few first pumps and a huge smile it was time to go watch my
teammates finish their first 70.3.</div>
<div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<br />
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 13.0pt; mso-bidi-font-family: Arial;">Rank:</span></b><span style="font-family: Arial; font-size: 13.0pt; mso-bidi-font-family: Arial;"> 19<o:p></o:p></span></span></div>
<div align="right" class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-align: right; text-autospace: none;">
<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 13.0pt; mso-bidi-font-family: Arial;">Overall Rank:</span></b><span style="font-family: Arial; font-size: 13.0pt; mso-bidi-font-family: Arial;"> 184<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: red;"><br /></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; width: 350px;">
<tbody>
<tr>
<td style="background-position: initial initial; background-repeat: initial initial; border: none; padding: 0in 5.4pt; width: 164pt;" width="164"><div class="MsoNormal">
<b style="background-color: red;"><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">BIB:</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">1518<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">M40-44<o:p></o:p></span></div>
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<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">State:</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Altoona IA<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Fire Fighter<o:p></o:p></span></div>
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<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Swim:</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">40:04<o:p></o:p></span></div>
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<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Bike:</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">2:28:32<o:p></o:p></span></div>
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<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Run:</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">1:43:02<o:p></o:p></span></div>
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<span style="background-color: red;"><b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">Overall:</span></b><span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 14.0pt; mso-bidi-font-family: Arial;">4:59:23<o:p></o:p></span></div>
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<!--[if !supportLineBreakNewLine]--><br />
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Closing out this race report I just want to say it was a
true pleasure racing with both of my teams: Endurance Nation and IM4RM. I got to meet several of you that have joined
us on the Ironman Wisconsin 2013 Facebook site and met some old friends I had
not seen for awhile. <o:p></o:p></div>
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Looking forward to seeing many of you Aug 1-4<sup>th</sup>
at the Endurance Nation Triathlon Rally in Madison, Wisconsin and then during
Race week in Sept. <o:p></o:p></div>
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Remember this is 90% mental !!!!!!<o:p></o:p></div>
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Carl F. Noftser<br />
<br />
<br />
<o:p></o:p></div>
<!--EndFragment-->Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-67663790178831713392013-02-20T12:47:00.001-06:002013-02-23T13:23:50.259-06:00Week 7...Halfway there!!!<strong><u>Monday</u></strong> <br />
<ul>
<li>consisted of two bike rides. First one being 90 min and very relaxed and easy concentrating on rpms 90-120. </li>
<li>Then the training partners came over and we hit the Tuesday scheduled workout which was the dreaded 20 min x 2. </li>
<li>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. </li>
<li>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. </li>
<li>Total miles for the day 42 </li>
</ul>
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<strong><u>Tuesday</u></strong><br />
<ul>
<li>Easy pace (EP) 45 min run to include 5x30 sec up hill strides.</li>
<li>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.</li>
<li>Started the ITB stretching and lifting protocol again</li>
<li>I did this 3 x a week last year no matter what and only had minimal problems</li>
</ul>
<strong><u>Wednesday</u></strong><br />
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<ul>
<li>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. </li>
<li>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. </li>
<li>Today consisted of a 1 mile wu with 4x30 second strides</li>
<li>Then 4x1 mile repeats at a 6:44-6:50 pace</li>
<li>Then 3x800's @ 6:35-6:30 pace</li>
<li>The rest was done at EP/MP-Total 8.3 miles in 60 min.</li>
<li>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:</li>
</ul>
<ol>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Single legged quads sets. 3 sets light weight x 15</span></i></li>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Single legged hamstrings-seated position. 3 sets x 15</span></i></li>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Squats-4 sets of 12. Last set at 300 pounds. Slow down and twice as slow up. Really burned.</span></i></li>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Single legged squats-3 sets x10</span></i></li>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Prone hamstrings-3 sets of single legged 12 each</span></i></li>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Seated hip sled-Heavy so 3 sets of 8....straight in calf pushes-3 sets x 30</span></i></li>
<li><i><span style="font-family: Georgia, Times New Roman, serif;">Side Lunges-3 sets times 10</span></i></li>
</ol>
<ul>
<li>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.</li>
</ul>
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We then met with a local after school program that made January their Community Service Project and raised money and awareness for our charity: <b><i>Children's Cancer Connection</i></b>. 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. </div>
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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. </div>
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<b><u>Thursday</u></b></div>
<div>
<ul>
<li>This is the always loved VO Max day. </li>
<li>Again this will be attempted at the new FTP so it could be interesting</li>
<li>Well the day consists of two bike rides. The first was a little over and hour and was at .70 intensity.</li>
<li>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. </li>
</ul>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-V2F3znMkgso/USawG1tow_I/AAAAAAAABCE/sVwiiaLwzfU/s1600/559801_4400916906565_1089701149_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="176" src="http://3.bp.blogspot.com/-V2F3znMkgso/USawG1tow_I/AAAAAAAABCE/sVwiiaLwzfU/s320/559801_4400916906565_1089701149_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ride #1<br />
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<b><u>Ride # 1 Numbers:</u></b></div>
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<span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0]" style="background-color: #edeff4; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[2]">Duration: 1:02:09</span><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[3]" /><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[4]">Work: 661 kJ</span><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]" /><b><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[6]">TSS: 49.8 (intensity factor 0.696)</span><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[7]" /><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[0].[8]">Norm Power: 186</span></b></span><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3]" style="background-color: #edeff4; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;"><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">VI: 1.05</span><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[2]" /><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]">Heart Rate: 100 160 147 bpm</span><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]" /><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[5]">Cadence: 41 123 85 rpm</span><br id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[546].[1][2][1]{comment566371413375752_566372393375654}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">Speed: 0 21.4 17.4 mph</span></span></span></div>
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</tbody></table>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-WOMFobY1IY4/USawGhFDZyI/AAAAAAAABB8/NuzUUisvZwU/s1600/644380_4400917706585_793389576_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="http://1.bp.blogspot.com/-WOMFobY1IY4/USawGhFDZyI/AAAAAAAABB8/NuzUUisvZwU/s320/644380_4400917706585_793389576_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><u>Ride #2...."Revolver"</u></b><br />
<span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0]" style="background-color: #edeff4; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; text-align: left;"><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[0]">Duration: 48:12---Revolver out of TR...</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[1]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[2]">Work: 641 kJ</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[3]" /><b><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[4]">TSS: 75.8 (intensity factor 0.976)</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[6]">Norm Power: 261</span></b></span><br />
<span style="background-color: #edeff4; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; text-align: left;"><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[0].[8]">VI: 1.17</span></span><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3]" style="background-color: #edeff4; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; text-align: left;"><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">Pw:HR: -0.7%</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[2]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]">Pa:HR: 6.3%</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[5]">Distance: 14.455 mi</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">Min Max Avg</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[8]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[9]">Power: 0 435 222 watts</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[10]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[11]">Heart Rate: 105 174 160 bpm</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[12]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[13]">Cadence: 33 127 83 rpm</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[14]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[15]">Speed: 0 23.6 17.9 mph</span><br id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[16]" /><span id=".reactRoot[548].[1][2][1]{comment566371460042414_566372490042311}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[17]">Pace 2:32 0:00 3:21 min/mi<br /><br /><b><u>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.</u></b></span></span></span></td></tr>
</tbody></table>
<div>
<b><u>Friday </u></b></div>
</div>
<div>
<ul>
<li>2500 yards in 60 min. 1000 of various drills then some 50's and 100's. Great recovery swim.</li>
<li>Then did Saturdays scheduled brick run cause I knew it wasn't going to happen after that bike ride we are doing. </li>
<li>4 miles in 30 minutes. Worked mainly on MP with a few 2 min drills at HMP. </li>
<li>Now to eat, drink, and recover for tomorrows ride.</li>
</ul>
<div>
<b><u>Saturday</u></b></div>
</div>
<div>
<ul>
<li>This is the 7th series of garage rides</li>
<li>Will consist of a 4hr10 min ride</li>
<li>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.</li>
<li>Pre ride here:</li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-k2tkJwN9Eb4/USUZuIp5XwI/AAAAAAAABBg/ueNNlZYlngE/s1600/Screen+Shot+2013-02-20+at+12.44.43+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-k2tkJwN9Eb4/USUZuIp5XwI/AAAAAAAABBg/ueNNlZYlngE/s320/Screen+Shot+2013-02-20+at+12.44.43+PM.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>After two hours my body told me no more!!!!</li>
<li>After the second FTP my power declined to the point it was hard to hold .75 intensity</li>
<li>Bike Numbers from today:</li>
<li><div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
</div>
</li>
</ul>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Duration: 2:00:01</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Work: 1263 kJ</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
TSS: 105.8 (intensity factor 0.732)</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Norm Power: 195</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
VI: 1.11</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Pw:HR: 5.85%</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Pa:HR: 4.69%</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Distance: 33.365 mi</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Elevation Gain: 0 ft</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Elevation Loss: 0 ft</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Grade: 0.0 % (3 ft)</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Min Max Avg</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Power: 0 658 176 watts</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Heart Rate: 90 170 148 bpm</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Cadence: 30 127 80 rpm</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
Speed: 0 28.6 16.6 mph</div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
<br /></div>
<div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Weekly totals: </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Bike: 131.38, 7hrs37min, TSS 454, <u>Month to date</u>: 423.53 miles, TSS-1682</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Run: 17.65, 2hrs15min, Month to date: 92 miles</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Swim: 1.42 miles, 1 hr, <u>Month to date:</u> 8.75 miles</span></div>
<ul>
<li><div style="font-family: Verdana; font-size: x-small; text-align: -webkit-auto;">
</div>
</li>
</ul>
<br />
<div>
<br /></div>
</div>
<div>
<b><u>Sunday</u></b></div>
<div>
<ul>
<li>Complete rest day!!!!!</li>
</ul>
</div>
Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-10899088881035668692013-02-14T20:27:00.001-06:002013-02-17T19:59:44.455-06:00WEEK #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 folds....it 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.<br />
<br />
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.<br />
<br />
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. <br />
<br />
Monday:<br />
<br />
<ul>
<li>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.......</li>
<li>1000 warm up very easy and relaxed concentrating on the pull and roll.</li>
<li>10x100....ave 1:36/100</li>
<li>5x200....ave 3:10-3:20</li>
<li>3x300</li>
<li>10x100 concentrating on different drills....rolling, bomber, finger tip drag, the archer, catch up drill, and heads up drill.</li>
<li>100 cool down.</li>
<li>Garmin download here: http://connect.garmin.com/activity/272343570</li>
<li>Ended with 2.84 miles</li>
</ul>
<div>
Tuesday:</div>
<div>
<ul>
<li>Consisted of 2hrs12min of biking and one hour of running</li>
<li>Bike #1......http://connect.garmin.com/activity/272696514</li>
<li>Bike #2.....http://connect.garmin.com/activity/272696951</li>
<li>Brick run....http://connect.garmin.com/activity/272695803</li>
<li>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.</li>
</ul>
<div>
Wednesday:</div>
</div>
<div>
<ul>
<li>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.</li>
<li>I ended up doing 8.35 miles in 60 minutes as:</li>
<li>1 mile WU to include with 4x 30 second strides..then</li>
<li>7x1 mile repeats with a 2 minute recover</li>
<li>These were done at a 6:44-5:50 pace. </li>
<li>I am not sure why but I felt very light on my feet and was able to hold a 95-100 stride cadence</li>
<li>http://connect.garmin.com/activity/272852906</li>
</ul>
<div>
Thursday:</div>
</div>
<div>
<ul>
<li>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. </li>
<li>Wko #'s from the below pic.....My best again since we started the OS:</li>
<li><span style="background-color: white; color: red;"><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0]" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; text-align: left;"><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[0]">WKO #1.....</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[1]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[2]"><b><u>Entire workout:</u></b></span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[3]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[4]">Duration: 49:36 </span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[6]">Work: 664 kJ</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[7]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[0].[8]"><b>TSS: 88 (intensity factor 1.042)</b></span></span><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3]" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; text-align: left;"><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><b><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">Norm Power: 260</span></b><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[2]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]">VI: 1.17</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[5]">Pw:HR: -0.95%</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">Pa:HR: 4.29%</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[8]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[9]">Distance: 14.98 mi</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[10]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[11]">Elevation Gain: 0 ft</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[12]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[13]">Elevation Loss: 20 ft</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[14]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[15]">Grade: -0.0 % (-24 ft)</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[16]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[17]">Min Max Avg</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[18]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[19]"><b>Power: 0 559 223 watts</b></span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[20]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[21]">Heart Rate: 115 178 166 bpm</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[22]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[23]">Cadence: 35 121 84 rpm</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[24]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[25]">Speed: 0 26.3 18.1 mph</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[26]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[27]">Pace 2:17 0:00 3:19 min/mi</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[28]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[29]">Hub Torque: 0 15 8 lb-in</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[30]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[31]">Altitude: 929 953 942 ft</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[32]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[33]">Crank Torque: 0 492 226 lb-in</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[34]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180255}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[35]">Temperature: 71.6 75.2 73.4 Fahrenheit</span></span></span></span></li>
</ul>
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<a href="http://1.bp.blogspot.com/-79JjLmGh-lI/UR2ZvPQA1FI/AAAAAAAAA_g/JxlNKpzoq2M/s1600/Screen+Shot+2013-02-14+at+9.24.54+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://1.bp.blogspot.com/-79JjLmGh-lI/UR2ZvPQA1FI/AAAAAAAAA_g/JxlNKpzoq2M/s320/Screen+Shot+2013-02-14+at+9.24.54+AM.png" width="320" /></a></div>
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<ul>
<li>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"</li>
</ul>
Wko #'s from it: <span style="background-color: #f1f2f6; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">WKO #2:</span><br />
<div class="UFICommentContent" id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0]" style="background-color: #f1f2f6; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}" id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2]"><span class="UFICommentBody" id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0"><b><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0]"><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[2]"><u>Entire workout :</u></span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[3]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[4]">Duration: 1:20:29 </span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[6]">Work: 975 kJ</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[7]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[0].[8]"><u>TSS: 92.8 (intensity factor 0.837)</u></span></span><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3]"><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><u><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">Norm Power: 209</span></u><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[2]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]">VI: 1.04</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[5]">Pw:HR: -3.93%</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">Pa:HR: 0.39%</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[8]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[9]">Distance: 23.895 mi</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[10]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[11]">Elevation Gain: 0 ft</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[12]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[13]">Elevation Loss: 0 ft</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[14]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[15]">Grade: -0.0 % (-8 ft)</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[16]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[17]">Min Max Avg</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[18]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[19]">Power: 0 459 202 watts</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[20]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[21]">Heart Rate: 128 167 157 bpm</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[22]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[23]">Cadence: 31 112 82 rpm</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[24]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[25]">Speed: 0 23.9 17.7 mph</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[26]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[27]">Pace 2:31 0:00 3:23 min/mi</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[28]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[29]">Hub Torque: 0 13 7 lb-in</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[30]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[31]">Altitude: 923 934 928 ft</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[32]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[33]">Crank Torque: 0 624 209 lb-in</span><br id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[34]" /><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[35]">Temperature: 71.6 73.4 72.2 Fahrenheit</span></span></span></b></span></span></div>
<div class="UFICommentActions fsm fwn fcg" id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[1]" style="background-color: #f1f2f6; clear: both; color: grey; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; padding-top: 2px;">
<b><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[1].[0]"><a class="uiLinkSubtle" data-ft="{"tn":"N"}" href="https://www.facebook.com/photo.php?fbid=4365910511427&set=a.2640195969642.2112808.1397829289&type=1&comment_id=46180251&offset=0&total_comments=7" id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[1].[0].[0]" style="color: grey; cursor: pointer; text-decoration: none;">9 hours ago</a></span><span id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[1].[1]"> · </span><a data-ft="{"tn":">"}" href="https://www.facebook.com/groups/ENJanOS2013/permalink/563403540339206/?comment_id=563473770332183&offset=0&total_comments=7&ref=notif&notif_t=group_activity#" id=".reactRoot[694].[1][2][1]{comment4365910511427_46180251}.0.[1].0.[1].0.[1].[2]" role="button" style="color: #3b5998; cursor: pointer; text-decoration: none;" title="Like this comment">Like</a></b></div>
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<div>
<ul>
<li><span style="color: red;">Total numbers from today:</span></li>
<li><span style="background-color: #f1f2f6; color: red; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px; text-align: left;"><b><i>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</i></b></span></li>
</ul>
<div style="text-align: left;">
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;"><b><u>Friday:</u></b></span></span><br />
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;"><b><u><br /></u></b></span></span>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;">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. </span></span><br />
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;"><br /></span></span></div>
</div>
</div>
<div style="text-align: left;">
<ul>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;">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. </span></span></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-jc0d38ynW_Q/UR6QBAg7lUI/AAAAAAAABAs/65Dii1MRXGw/s1600/Screen+Shot+2013-02-15+at+10.03.10+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://3.bp.blogspot.com/-jc0d38ynW_Q/UR6QBAg7lUI/AAAAAAAABAs/65Dii1MRXGw/s320/Screen+Shot+2013-02-15+at+10.03.10+AM.png" width="320" /></a></div>
<ul>
<li><span style="background-color: #f1f2f6; color: red; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">Duration: 1:00:59 </span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="color: red; font-size: 11px; line-height: 14px;"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[0]" style="background-color: #f1f2f6;"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]">Work: 614 kJ</span></span><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3]" style="background-color: #f1f2f6;"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">TSS: 48.3 (intensity factor 0.697)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]">Norm Power: 174</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">VI: 1.04</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[9]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[10]">Pw:HR: -7.94%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[12]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[13]">Pa:HR: 4.13%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[15]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[16]">Distance: 16.556 mi</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[18]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[19]">Elevation Gain: 0 ft</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[21]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[22]">Elevation Loss: 20 ft</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[24]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[25]">Grade: -0.0 % (-15 ft)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[27]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[28]">Min Max Avg</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[30]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[31]">Power: 0 269 168 watts</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[33]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[34]">Heart Rate: 100 149 140 bpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[36]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[37]">Cadence: 37 119 83 rpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[39]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142797}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[40]">Speed: 0 19 16.2 mph</span></span></span></span></span></li>
</ul>
<div>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;">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. </span></span></div>
<div>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif;"><span style="font-size: 11px; line-height: 14px;"><br /></span></span></div>
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<a href="http://4.bp.blogspot.com/-L_cJyQ2DM6M/UR6RGWPPMAI/AAAAAAAABA0/WLVao0UGvGw/s1600/Screen+Shot+2013-02-15+at+10.02.28+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-L_cJyQ2DM6M/UR6RGWPPMAI/AAAAAAAABA0/WLVao0UGvGw/s320/Screen+Shot+2013-02-15+at+10.02.28+AM.png" width="320" /></a></div>
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<div class="separator" style="clear: both; text-align: left;">
Numbers from the ride to include the FTP and each 20 minute section then the total......</div>
<div class="separator" style="clear: both; text-align: left;">
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<div class="separator" style="clear: both; text-align: left;">
</div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="background-color: #f1f2f6; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2]"><span class="UFICommentBody" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[0]"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]"><b><u>Duration: 42:04</u></b></span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[0].[6]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[0].[7]">Work: 668 kJ</span></span><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3]"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><b><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">TSS: 79.8 (intensity factor 1.067)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[2]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]">Norm Power: 267</span></b><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[5]">VI: 1.01</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">Pw:HR: 0.08%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[8]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[9]">Pa:HR: 1.7%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[10]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[11]">Distance: 13.327 mi</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[12]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[13]">Elevation Gain: 0 ft</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[14]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[15]">Elevation Loss: 0 ft</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[16]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[17]">Grade: -0.0 % (-5 ft)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[18]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[19]">Min Max Avg</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[20]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[21]">Power: 12 403 265 watts</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[22]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[23]">Heart Rate: 141 172 164 bpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[24]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[25]">Cadence: 65 119 78 rpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[26]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[27]">Speed: 10.2 22 19.0 mph</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[28]" /><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[29]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[30]"><b><u>Interval 1:</u></b></span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[31]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[32]">Duration: 20:03</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[33]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[34]">Work: 320 kJ</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[35]" /><b><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[36]">TSS: 37.9 (intensity factor 1.065)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[37]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[38]">Norm Power: 266</span></b><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[39]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[40]">VI: 1</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[41]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[42]">Pw:HR: -0.79%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[43]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[44]">Pa:HR: 2.48%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[45]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[46]">Distance: 6.386 mi</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[47]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[48]">Min Max Avg</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[49]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[50]">Power: 203 333 267 watts</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[51]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[52]">Heart Rate: 141 168 163 bpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[53]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[54]">Cadence: 72 104 78 rpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[55]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[56]">Speed: 17.6 20.1 19.1 mph</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[57]" /><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[58]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[59]">Interval 2:</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[60]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[61]">Duration: 2:00</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[62]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[63]">Pw:HR: -20.33%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[64]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[65]">Pa:HR: -10.72%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[66]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[67]">Distance: 0.537 mi</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[68]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[69]">Min Max Avg</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[70]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[71]">Power: 12 289 178 watts</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[72]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[73]">Heart Rate: 155 168 161 bpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[74]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[75]">Cadence: 68 119 82 rpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[76]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[77]">Speed: 10.2 19.5 16.1 mph</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[78]" /><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[79]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[80]"><b><u>Interval 3:</u></b></span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[81]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[82]">Duration: 20:01</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[83]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[84]">Work: 326 kJ</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[85]" /><b><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[86]">TSS: 39.4 (intensity factor 1.087)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[87]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[88]">Norm Power: 272</span></b><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[89]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[90]">VI: 1</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[91]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[92]">Pw:HR: -3.37%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[93]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[94]">Pa:HR: 0.41%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[95]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[96]">Distance: 6.403 mi</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[97]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[98]">Min Max Avg</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[99]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[100]">Power: 60 403 272 watts</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[101]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[102]">Heart Rate: 154 173 167 bpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[103]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[104]">Cadence: 65 110 78 rpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[105]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[106]">Speed: 17.1 22 19.1 mph</span></span></span></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="background-color: #f1f2f6; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody"><br /></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="background-color: #f1f2f6; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0]"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[2]"><b><u>Entire workout):</u></b></span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[3]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[4]">Duration: 1:30:25</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[5]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[6]">Work: 1255 kJ</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[7]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[0].[8]"><b>TSS: 140.9 (intensity factor 0.969)</b></span></span><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3]"><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0"><b><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[0]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[1]">Norm Power: 242</span></b><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[2]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[3]">VI: 1.05</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[4]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[5]">Pw:HR: 6.93%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[6]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[7]">Pa:HR: 4.42%</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[8]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[9]">Distance: 26.989 mi</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[10]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[11]">Elevation Gain: 0 ft</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[12]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[13]">Elevation Loss: 10 ft</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[14]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[15]">Grade: -0.0 % (-9 ft)</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[16]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[17]">Min Max Avg</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[18]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[19]">Power: 0 403 231 watts</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[20]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[21]">Heart Rate: 108 173 158 bpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[22]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[23]">Cadence: 31 119 79 rpm</span><br id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[24]" /><span id=".reactRoot[220].[1][2][1]{comment4372581398195_4142902}.0.[1].0.[1].0.[0].[0][2].0.[3].0.[25]">Speed: 0 22 17.9 mph</span></span></span></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="background-color: #f1f2f6; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody"><br /></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody"><b><u style="background-color: #cccccc;">Total from todays ride:</u></b></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody" style="background-color: #cccccc;"><span style="font-size: 13px; line-height: 18px;">2hrs30min </span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">43.54 miles</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">Ave cad-80</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">Speed 17.2 mph</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">NP 222</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">3.2 watts/kg</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">198 TSS</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">.89 IF</span><br style="font-size: 13px; line-height: 18px;" /><span style="font-size: 13px; line-height: 18px;">150 hr</span></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody"><span style="background-color: #cccccc; font-size: 13px; line-height: 18px;"><br /></span></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]" style="font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;">
<div style="color: #333333; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody"><span style="background-color: #cccccc; font-size: 13px; line-height: 18px;">Biking this week: 121.78 miles</span></span></span></div>
<div style="color: #333333; font-size: 11px; line-height: 14px;">
<span data-ft="{"tn":"K"}"><span class="UFICommentBody" style="background-color: #cccccc;"><span style="font-size: 13px; line-height: 18px;"><br /></span></span></span></div>
<span style="font-size: x-small;"><span style="color: red; line-height: 18px;"><b><u style="background-color: #cccccc;">Saturday:</u></b></span></span></div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]">
<span style="background-color: #cccccc;"><span style="color: red;"><br /></span></span>
<br />
<ul>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">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. </span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">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.</span></span></li>
</ul>
<div>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="color: red; line-height: 18px;"><b><u style="background-color: #cccccc;">Sunday:</u></b></span></span></div>
<div>
<ul>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">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.</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">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. </span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">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. </span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">I was going to run until it felt like I had to really push or started feeling overly exerted. This was a good plan.</span></span></li>
<li><span style="background-color: #cccccc;"><span style="color: red;"><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="line-height: 18px;">Garmin File here: <a href="http://www.blogger.com/goog_1325040717"> </a></span></span><a href="http://connect.garmin.com/activity/274384363">Sundays EP run </a></span></span></li>
</ul>
<div>
<span style="background-color: #cccccc;"><span style="color: red;"><br /></span></span></div>
</div>
<div>
<span style="background-color: #cccccc;"><span style="color: red;">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.</span></span></div>
<div>
<span style="background-color: #cccccc;"><span style="color: red;"><br /></span></span></div>
<div>
<b><i><u style="background-color: #cccccc;"><span style="color: red;">Swim:</span></u></i></b></div>
</div>
<div class="UFICommentContent" id=".reactRoot[220].[1][2][1]{comment4372581398195_4142806}.0.[1].0.[1].0.[0]">
<span style="background-color: #cccccc;"><span style="color: red;"><br /></span></span>
<br />
<ul>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">2 activities</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">3.64 miles</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">2 hours 8 minutes</span></span></li>
</ul>
<div>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="color: red; line-height: 18px;"><b><i><u style="background-color: #cccccc;">Biking:</u></i></b></span></span></div>
<div>
<ul>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">6 activities</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">121.78 miles</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">6 hours 51 minutes</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Ave Speed 18.3 mph</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">burned 6432 calories</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Max power 559 watts</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Ave Power 210</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Ave watts/kg 3.1</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Ave rpms 81</span></span></li>
</ul>
<div>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="color: red; line-height: 18px;"><b><i><u style="background-color: #cccccc;">Running:</u></i></b></span></span></div>
</div>
<div>
<ul>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">4 activities</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">31.92 miles</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">4 hours 19 minutes</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Ave strides 94</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Ave speed 8 minute miles</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">burned 6496 calories</span></span></li>
</ul>
<div>
<span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="color: red; line-height: 18px;"><b><i><u style="background-color: #cccccc;">Total for the week:</u></i></b></span></span></div>
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<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">13 activities</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">157.33 miles</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">Time: 13:20:09</span></span></li>
<li><span style="font-family: lucida grande, tahoma, verdana, arial, sans-serif; font-size: x-small;"><span style="background-color: #cccccc; color: red; line-height: 18px;">~ 15,000 calories including the swim for the week</span></span></li>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-58951032919417767212013-02-14T19:39:00.002-06:002013-02-14T19:39:43.199-06:00Week # 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. <br />
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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. <br />
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<i><u>My week 5 stats were:</u></i><br />
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<b><u>Swimming:</u></b><br />
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<ul>
<li>2 activities</li>
<li>3.12 miles</li>
<li>Time: 2hrs2min</li>
</ul>
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<b><u>Biking:</u></b><br />
<br />
<ul>
<li>3 activities</li>
<li>6 hours of riding</li>
<li>102.95 miles</li>
<li>Ave speed 18.2 mph</li>
<li>Calories 5,249</li>
<li>Ave power 205</li>
<li>Ave bike cadence 84</li>
<li>Ave heart rate 163</li>
</ul>
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<b><u>Running:</u></b></div>
<div>
<ul>
<li>4 activities</li>
<li>30.25 miles</li>
<li>Ave speed 8 mph----7:30 pace</li>
<li>Calories 2700</li>
<li>Ave run cadence: 94</li>
</ul>
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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. </div>
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Here comes that nasty four letter word:.............BOOM.</div>
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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. </div>
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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!!!!! </div>
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Untill we meet again in week 6!!!! Keep your head up and know its suppose to hurt....</div>
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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!!!!!!</div>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-50714403400876351512013-01-31T11:29:00.002-06:002013-02-03T16:39:56.811-06:00Week # 4 of OS and the build to IronglütAfter digging deep last week and trying to fit everything into a few days the lesson was learned. Funny thing is I new better then to do what I did but didn't want to miss a workout. Funny how it feels good during and right after but each days wears on the body and by the fourth day your body gives you the warning signs of take a day or two off or we will lay you up with an injury. The point was taken and I had Friday and Saturday off. <br />
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Come the start of week 4 I was ready to roll. During this week I added a few more bike workouts from the SufferFest rides and videos. Great workouts and really pushes you to the max.<br />
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Note I am also cont to build for Ironglüt. This is an indoor century ride that must be completed in 6 hours or less. Last year I completed it with about 10 minutes to spare. Hoping to knock a lot of time off of that!!! This is put on my our local racing team www.IM4RM.com and all monies raised goes to benefit Children's Cancer Connection. So on the scheduled Saturday rides we have been increasing the time in the saddle over many weeks. Our hopes are come April 7th we are able to handle the 100 miles on a trainer and at the same time enjoy the event.<br />
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Click here to check it out: <a href="http://www.im4rm.com/ironglut.php">IM4RM's Ironglüt</a><br />
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<b><u>Monday</u></b><br />
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<ul>
<li>Swim-5,000 yards. Worked on rolling, bilateral breathing, and lots of propulsion drills. Ended with a few 100's, 200's, and 300's. I always warm up with a very easy 1000. http://connect.garmin.com/activity/267105054</li>
<li>Monday evening I downloaded my first Sufferfest video and was like a child the morning of Christmas. I just had to try it out. This workout was called, "The Wretched". They named it appropriately cause it was difficult but fun. This was done in lieu of Tuesdays FTP work.</li>
<li>http://connect.garmin.com/activity/267642950</li>
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<b><u>Tuesday</u></b></div>
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<li>Duty day at the fire station. I showed up early before shift and knocked out the prescribed 25 minute run at my EP(easy pace)-8:20 plus 5 up hill strides. I do all of my running in the winter on a treadmill unless its above 35 degrees. Up hill strides are done for me at a 4% incline and a pace around 6:20-6:00. </li>
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<b><u>Wednesday</u></b></div>
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<ul>
<li>Today was the prescribed 60 minute run with the main set being 2x1.5 mile repeats at TP(threshold pace) 6:44 pace. </li>
<li>I warmed up for 1 mile which also included 4x30 sec strides. </li>
<li>1.5 mile repeats were done on 10:05 and 10:07</li>
<li>I then did 3x1 mile repeats with 2 min of EP running as rest in between each set. They were done at 6:40-6:44 miles.</li>
<li>All were ran at a 1.5-2% incline</li>
<li>New 2013 record for me. 8.7 miles in 60 minutes</li>
<li>In the evening it was time for Sufferfest video #2. This one was called, "The Hunted". It was working on FTP's and then in the middle of the FTPs it threw in a few VO Max. It was fun. Struggled a bit during the 20 min FTP but came back and finished strong.</li>
<li>http://connect.garmin.com/activity/267985184</li>
</ul>
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<b><u>Thursday</u></b></div>
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<ul>
<li>Today was the prescribed VO Max work. With these the goal is to hit 120% of your current FTP. My current FTP is 250 so my goal was 280-300.</li>
<li>Was a bit worried after doing yesterday big run and bike</li>
<li>Started out in the warm up and felt great and away we went. </li>
<li>Had a great wko with all targets hit and was able to finish the last 12 minutes strong.</li>
<li>http://connect.garmin.com/activity/267984334</li>
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<b><i><u>Logistics so far for week #4. All info from Garmin Connect</u></i></b></div>
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<table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id91:j_id93" style="background-color: white; border-bottom: medium none; border-collapse: collapse; border-left: medium none; border-right: medium none; border-top: medium none; color: black; empty-cells: show; font-family: 'lucida grande', arial, tahoma, verdana, sans-serif; font-size: 13px; margin: 0px 0px 30px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 740px;"><tbody id="j_id91:j_id93:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">6 Activities</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">72.85 mi</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">6:09:29 h:m:s</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Calories:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">3,341 C</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">19.48 mi</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:7:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max Power:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:7:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">612 W</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:8:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Power:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:8:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">220 W</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:9:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Bike Cadence:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:9:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">82 rpm</span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<b><u>Running</u></b></div>
<table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id91:j_id93" style="background-color: white; border-bottom: medium none; border-collapse: collapse; border-left: medium none; border-right: medium none; border-top: medium none; color: black; empty-cells: show; font-family: 'lucida grande', arial, tahoma, verdana, sans-serif; font-size: 13px; margin: 0px 0px 30px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 740px;"><tbody id="j_id91:j_id93:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">2 Activities</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">11.97 mi</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">1:25:00 h:m:s</span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<b><u>Biking</u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b><u><br /></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id91:j_id93" style="background-color: white; border-bottom: medium none; border-collapse: collapse; border-left: medium none; border-right: medium none; border-top: medium none; color: black; empty-cells: show; font-family: 'lucida grande', arial, tahoma, verdana, sans-serif; font-size: 13px; margin: 0px 0px 30px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 740px;"><tbody id="j_id91:j_id93:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">3 Activities</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">58.04 mi</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">3:00:00 h:m:s</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:4:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Speed:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:4:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">19.4 mph</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Calories:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">2,392 C</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">19.48 mi</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:7:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max Power:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:7:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">612 W</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:8:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Power:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:8:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">220 W</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:9:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Avg Bike Cadence:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:9:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">82 rpm</span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<b><u>Swimming</u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b><u><br /></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id91:j_id93" style="background-color: white; border-bottom: medium none; border-collapse: collapse; border-left: medium none; border-right: medium none; border-top: medium none; color: black; empty-cells: show; font-family: 'lucida grande', arial, tahoma, verdana, sans-serif; font-size: 13px; margin: 0px 0px 30px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 740px;"><tbody id="j_id91:j_id93:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:0:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">1 Activities</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:1:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">2.84 mi</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Time:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:2:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">1:44:29 h:m:s</span></td></tr>
<tr class="rich-table-row progressRowAlternate" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Calories:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:5:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">949 C</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow" style="background-color: whitesmoke; border-bottom: rgb(229,229,229) 1px solid; height: 40px;"><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id94" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportHeaderColumn" style="display: block; margin-left: 180px; padding-bottom: 10px; padding-top: 10px;">Max Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id91:j_id93:6:j_id96" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: rgb(255, 255, 255) 0px 1px 0px; width: 210px;"><span class="reportValueColumn" style="display: block; padding-bottom: 10px; padding-left: 60px; padding-top: 10px;">2.84 mi</span></td></tr>
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<b><u>Friday</u></b></div>
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<ul>
<li>This is a scheduled day off.</li>
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<b><u>Saturday</u></b></div>
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<div>
<ul>
<li>46 miles of biking with overall intensity of .86</li>
</ul>
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<b><u>Sunday</u></b></div>
</div>
<ul>
<li>Run 13.1 miles in 1:27:11</li>
<li>1000 yard swim to loosen up and then soaked in the hot tub</li>
<li>60 min ride...last Sufferfest vid of week......92 intensity</li>
</ul>
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<b><u>Week 4 totals:</u></b></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Week 4 totals: 11 hours47min31sec</span></div>
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<li><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Total bike time: 6:31:37......123.46 miles</span></li>
<li><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Total Run time: 3:10:16.....33.04 miles</span></li>
<li><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Total Swim time: 2:05:38......3.51 miles</span></li>
<li><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">BOOM!!!!! next up......OSADV Week #5</span></li>
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<strong><u>Jan 2013 totals for the month:</u></strong><br />
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<li>Swim 8.01 miles and 5:26 hours</li>
<li>Running: 111.41 miles and 14:30 hours</li>
<li>Biking: 325.25 miles and 17:22 hours</li>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-45368985962815313022013-01-24T10:04:00.001-06:002013-01-27T10:35:10.966-06:002013...Week # 3 of the OSWeek 3 of the OutSeason had to be crammed in for me d/t the fact I am working at the Fire Station and would not be able to get Saturday's wko in. Therefore, I did a few things that I would certainly do differently next time.<br />
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<br />
<ul>
<li>Monday-Swim 2000 yards</li>
</ul>
<ul>
<li>Tuesday-Did Bike #1 at 0500-this concentrated on FTP's. This was followed by the brick run. 1545 this same day I did bike workout #2 and this concentrated on VOmax which are to be done at 120% of your current FTP. I nailed this workout at 1.065 intensity and a new all time high normalized power of 253. Therefore, I adjusted my FTP to 250. </li>
</ul>
<ul>
<li>Note my last outside tested FTP was 270. This was clear back in May of 2012. Now after doing 3 Ironmans and a majority of my training at .80-.85% intensity I knew I was going to have a lower FTP but I tested 2x respectively at 232 and 236. So I was a little frustrated but wanted to go with this cause I didn't want to be swagging a guesstimated FTP and pay for it. </li>
</ul>
<ul>
<li>Well several of my workouts looked as if I was over achieving but in all due respect my FTP was set at 236 and the workouts were very easy so I was going with more of a perceived perception cause I wanted to be sure I was pushing my body cause in all reality that is what the OS is all about. </li>
<li>Thursday-I did the scheduled Saturday workout at 0500 with another training partner and WOW was it hard. I thought it was going to be tough but doable cause of the past few days of training. </li>
<li>Well went into today with a negative 38.66 TSB, so again new I was going to have a hard time with the workout. </li>
</ul>
<ul>
<li>During the first 12 minutes of my plan it is a warm up. We slowly build into it as we increase our power. I then do 3x1 min bursts at 100% and then the last minute I push as hard as I can. While doing this I pay special attention to my heart rate and see how it responds to the bursts and then to the recover. Usually during my warm ups we are around 130-140. Well today within 5 minutes I was at 160!!!! I truly should have just bagged the workout and picked it up again tomorrow but I wanted to just see mentally and physically where my body, heart, and soul would allow me to go. </li>
<li>The FTPs today were 2x12 min (FTP 253-so goal was 240-253). What we are taught in the house is if we can't do the prescribed workout then keep the intensity and cut the time up. So after the first 6 minutes I had to take a one minute break and then was able to knock out the next 6 minutes but it was a complete fight. I was playing games with my mind like pedal at 70 for one minute then 80 then 90. Well that only worked for a bit. The second 12 minute block I had to break up into 4x3 min FTPs. </li>
<li>We then had 2x15 minutes at .80-.85 intensity(202-215). This wasn't much easier but we knocked it out. Took a one min break after the first 5 minutes then was able to take on the last 10 min at the prescribed dose. Second 15 minute I had to break it into 3x5 min sections. </li>
<li>Then the 5 minute cool down I was able to hold around .88 intensity. </li>
</ul>
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Next up was the 50 min brick run. Note I took about an hour break after the bike to stretch and roll. Then it was game on. It was to be ran at my MP(marathon pace-7:09) for 25 min then HMP(Half Marathon Pace-6:52) for the last 25 min. I thought mentally for sure this was not going to be possible. I always warm up for a mile at a very easy pace then start the workout. During my warm up my legs felt really heavy and tired. Well off I went-set the Tmill at 2% incline and 8.4 and 25 minutes was up then set to 8.8 and did the last 20 minutes. The last 6 minutes I struggled but we pulled through. Heart rate was soaring around 185. Anything over that is dry heaving and retching mode for me. Not a pretty site at all. I new I was overly tired though cause twice the treadmill caught my foot and I was almost through off of the mill. </div>
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<b><u>Number out of Garmin Connect for the week:</u></b></div>
<div>
<ul>
<li>Swim: 3.42 miles and 2 hours. Longest swim = 2.4 miles</li>
<li>Bike-106.7 miles. Time 5 hours and 41 minutes, ave power 209, cadence 81, cals 4,285</li>
<li>Run- 30.15 miles. Time 4 hours and 1 min. Ave pace 8 mi</li>
</ul>
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<b><u>What I wont do again:</u></b></div>
<div>
<ul>
<li>I will never be doing 2 bike workouts in one day. Specifically an FTP followed by VO Max</li>
<li>I will not be overachieving above my now FTP of 253. I believe that is where I should have been from the beginning so my goal now is to be able to reach .95% of that. </li>
</ul>
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<b><u>What I need to be sure and do:</u></b></div>
</div>
<div>
<ul>
<li>Hydrate</li>
<li>eat within 30 minutes of my workouts instead of 2-3 hours after</li>
<li>Protein shake within 15 min</li>
<li>Love each and every workout and be thankful I am able to do this and partake</li>
</ul>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-31228259934451759662013-01-23T10:58:00.000-06:002013-01-23T16:47:45.702-06:002013 got a head of meWow off to a blazing start already. Close my eyes and relaxed after my last event and January is almost gone already.<br />
<br />
Lots happening this year and it looks to be an even more exciting year then last believe it or not. <br />
<br />
I am continuing to train with Endurance Nation and am currently in the OS-OutSeason Advanced Plan week #3. Things started off a little frustrating on the bike d/t the fact I laid down 2 of the very demanding tests for my FTP and came in respectively at 236 the first and 232 the second. I was frustrated cause my last outside FTP was 270 back in May. Then I started thinking a majority of my rides were no higher then a .85 intensity and I had done 3 Ironmans since and did a successful running block leading into the tests. <br />
<br />
Well during the past 3 weeks my FTP has been climbing and this was noticeable right away cause the workouts were just too easy and the loaded FTP of 236 and the ending IF's were all well over 1.0. Then yesterday I did two bike workouts and the last was a 60 min VO max efforts and I ended with a 1.065 intensity and a normalized power of 253. My best workout of the year. So I did adjust my FTP to 250 off of that workout. I always ride 20-25 watts lower indoor on a trainer so that puts my back to my last outdoor test!!!! Makes me happy. <br />
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Now my vDOT was improved by a point from my last test which was like last February. I was a 50 then and my test this Jan I was able to score a 51. Very happy and the workouts are going great. I am running over the paces currently so I really believe I may see a jump in my vDOT coming in week 8's test.<br />
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I was recently accepted on to a local bike racing team called: Sakari Racing. Excited about that and doing a few crits this year. <br />
Here is our community face book page: <a href="https://www.facebook.com/SakariRaceTeam?fref=ts">Sakari Racing</a><br />
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Currently on Saturdays we have been riding 2-3 hours and still building as we prepare for the Ironglüt Deux coming on April 7th. This is an indoor century ride. You are riding your bike on a trainer and you get a total of 6 hours to complete the ride. I finished last year with only 5 minutes to spare. Would like to improve that this year. <br />
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Also I am remaining on team IM4RM this year as we continue to raise awareness and monies for Children's Cancer Connection. The website has been getting daily updates and we are starting to look good. The sponsors are flowing in so that makes us happy. At the end of the month our fearless leader Caleb Pike will be getting our racing kits ordered. Be looking for one of the most bad ass racing kits on the circuit this year. You can find our web page here: <a href="http://www.im4rm.com/">IM4RM</a><br />
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BOOM!!!<br />
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<br />Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com2tag:blogger.com,1999:blog-1010441023709367709.post-82583876675785436562012-11-28T18:44:00.001-06:002012-11-30T07:30:33.656-06:00Ironman Cozumel Recap<br />
We arrived in Cozumel, Mexico on Tuesday, November 20th around 12:30 p.m. Note we flew directly into the small but eloquent Cozumel airport. (Highly recommend if you can versus flying into Cancun, then being transported about 20 minutes to the Ferry and having to load things on it to travel 30 minutes to Cozumel then grabbing a Taxi). We then took a less then10 minute taxi to the Cozumel Palace which is where we stayed. Note this was one of the host hotels for the Ironman event. Therefore, the transfers were included in our fee.<br />
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This resort (Cozumel Palace) <a href="http://www.palaceresorts.com/cozumelpalace/promotions-en.html?">Link here to check this beautiful resort out!! </a> is beautiful and set up for the whole family. Its all inclusive and rated 5 stars. Our kids had a blast!! We snorkeled in the sea and the corral reef was right out the back door, swam and played games in the pool, kids activities everyday, and events every night until 9:00 p.m. The Ironman Expo is out the front door and directly across the street, the bike mechanic was set up right outside the hotel door, and the finish line was one block south from the front door. We went by the resort 2x on the bike and 3x on the run. Was perfect!!! Also note my father and mother in law traveled with us and they even stated it was beautiful and was very easy for them both to get around. They had never seen or been to an Ironman event and they loved it!!! <br />
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Tuesday when we arrived and I went for a nice hot, humid, 4 mile run. I was hesitant about leaving the resort but it was stunning!!! Headed south from the resort and noted lots of scuba diving shops, equipment, mopeds(main way of getting around by the locals). Recommend getting there several days early to acclimate to the weather. For me the last few weeks I had been running and biking in 30 degree and below weather so it was a shock to the system. <br />
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After the run we unpacked the bike and put it together. Everything looked great. Packed it in a Thule hard case. <a href="http://www.ems.com/product/index.jsp?productId=3664009">Link here to check bike case out</a><br />
Then took it out for a 30 min ride just to be sure she was good to go. Rode out to the swim start which was 5 miles south from the resort.( Lots of issues with my seat post falling down despite putting Fiber Rub on the post. Was a HUGE worry for race day) A place called: Chankanaab Park <a href="http://www.cozumel-tours.com/chankanaab-park.htm">Link here to site</a> again stunning area. Noted the road to be rougher then the very smooth newly paved road I was told about. More on that later. <br />
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<a href="http://2.bp.blogspot.com/-wz9kKRvRihI/ULYuRDAKNLI/AAAAAAAAAjg/pQ2SH6W_j7U/s1600/images.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-wz9kKRvRihI/ULYuRDAKNLI/AAAAAAAAAjg/pQ2SH6W_j7U/s320/images.jpeg" width="268" /></a></div>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-sWOtdWj-CV4/ULeUJARITDI/AAAAAAAAAls/e31P8mDUyeM/s1600/cozumel_hill_climb1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="http://4.bp.blogspot.com/-sWOtdWj-CV4/ULeUJARITDI/AAAAAAAAAls/e31P8mDUyeM/s320/cozumel_hill_climb1.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here is another view...The yellow was the bike route.</td></tr>
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<span style="text-align: left;">Wednesday morning met up with Shaugn Simmons and we went for a swim in the waters behind our resort. The red flag was out which means no swimming but the life guard told us all Ironman Athletes were permitted to swim cause these conditions would most likely mimic race day conditions. I thought you have to be shitting me. So we jumped in and the water was warm and cozy. Well, then we started to swim into the current and it was very rough but doable. When we turned back and had the current somewhat with us it was smooth. Lots of jelly fish and took a hit to the right forearm. Yep I was done cause those little bastards were everywhere. The lifeguard told us when the sea is rough like this they move into the more protected less rough areas.</span><br />
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Wednesday at noon I met up with a couple of other Endurance Nation athletes(Tim Cronk and Jim Cornell) and we were going out for an easy paced slow run. Hot and humid but actually felt good except for the blazing pace :). They were trying to wear me out for race day. I am convinced of that now. Check it out here: <a href="http://connect.garmin.com/activity/245505760">Link to run with EN Crew...</a> Note my EP (Easy Pace) is 9 min miles so I was hurting a little. Was glad I went though and it was great to meet them vs just taking via dashboards and Internet.<br />
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Thursday the EN crew met up again and we rode one loop of the bike course and the wind was out in full force to show us who was the boss. If you look at the map of the Island above the bike loop is basically the square you see. So we start out on the west side of the Island and headed south here we had a 14 MPH head wind, wow!! The three of us biking and all in EN Tri outfits-just had to throw that in there cause we truly looked <i><span style="color: red;">way Bad Ass</span></i> took turns pulling. Noted how rough the road was-it was like lots of pea gravel so a constant movement/roughness on the wheels. We all agreed there would be lots of flats and come race day holy smokes they were everywhere. You then bank east and are somewhat protected from the wind but we could still feel it-this was like a false small climb I thought. Then we turned left and was headed North along the coast line. BEAUTIFUL view!!! Here is where the brutal cross winds came in effect and YES IT DID!! Note you are not allowed to use a disc wheel do to the danger of the strong cross winds and I can see why now. Therefore I was racing with a Zipp 404 fire crest on the front and back. To me again this was a small constant climb or so it seemed with the wind. We then after what seemed forever banked left again and were now headed South back into town and we had the sweet tailwind and we had some fun here doing a few FTP pulls. We arrived back in town and I noted it to be a 39 mile loop. Therefore making the bike a little over 113 miles. More on that in a few. (I was right by the way). That ride for me was .76 intensity. Again pretty sure they were waring this old man down for race day.</div>
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<b><i><u>Bike Numbers from the Team Ride:</u></i></b></div>
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Entire workout<b>:</b><br />
Duration: 2:01:00<br />
Work: 1242 kJ<br />
<b>TSS: 110.5 (intensity factor 0.746)</b><br />
<b>Norm Power: 188</b><br />
<b>VI: 1.1</b><br />
<b><u>Distance: 39.338 mi (1 loop)</u></b><br />
Elevation Gain: 80 ft<br />
Elevation Loss: 40 ft<br />
Grade: 0.0 % (38 ft)<br />
Min Max Avg<br />
<b>Power: 0 560 171 watts</b><br />
<b>Cadence: 30 196 90 rpm</b><br />
<b>Speed: 0 28 19.5 mph</b><br />
Pace 2:09 0:00 3:05 min/mi<br />
Hub Torque: 0 33 6 lb-in<br />
Altitude: -178 -126 -146 ft<br />
Crank Torque: 0 1098 160 lb-in<br />
Temperature: 78.8 89.6 83.4 Fahrenheit<br />
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Went to the athlete check in and packet pick up Thursday afternoon. Again about a 100 foot walk from the resorts front door. Very quick and easy. Much smaller then the Expos I have attended in the states but still a spot to drop some money. In and out in less then 20 minutes. Received a bag, jacket, and all the normal race garb. Best stuff all year. The jacket alone was sweet. Then when you finished the race we received the best race shirt I have ever gotten, a medal, a flower necklace, and a large Ironman Ford towel. <br />
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We then had to walk down to the northern part of the Island where a lot of the cruise ships port. Needed to do some shopping. Keegan was on the hunt for some of the fake Oakley's they sell (Foakley's). They were everywhere. The first store had a few and he wanted 180 bucks for them and we had him talked down to 15 dollars before leaving and passing on them. We then came to a store where Keegan found 3 pair he liked and I have to say they were sweet. Okay the price for all three started at 180 bucks and prior to us leaving and passing on them he wanted 15 a piece. Keegan told him he wanted all three for 20 bucks and no more. The seller stood firm on 30 for all three. When we were leaving he told us to come back so he could talk with us and Keegan told him no thanks he was done playing games. My son is very frugal with his money and I was proud to see him stand his ground and be willing to walk away!! One shop we seen them pulling the glasses out of a big box, dusting them off prior to putting them on the shelf.<br />
Keegan showed me the site: <i>fake Oakley's dot com</i>. He said this is the place to get them dad and you can even custom make them. <br />
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Thursday afternoon met up with Paul Hough and his family.<br />
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Friday we just hung out at the pool side, snorkeled in the sea and got to meet several other athletes. Another EN Team member arrived and so it was fun to sit and chat with the crew. Everybody was starting to get a little anxious and nervous. Lots of talk about the swim and bike portions.<br />
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Saturday is my day to drop of the bike and transitions bags, really carb load-well for me I was just eating everything I could. I then hit the water with Nuun tablets. Goal was 1 gallon plus and it was a success. Simmons reminded me that after seeing me eat Tuesday he was convinced I started my carb load then.<br />
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Taking the bike out to the drop off consisted of us getting on a bus with our bikes and T1/T2 bags. Was interesting but free. It was packed but that was expected. Checked out where we exited the water, ran to the showers, got the T1 bags and then to the men's changing room. It was quite the distance but we all had to do it. Planned on taking a shower for sure to get the salt off me then changing. I was then in the 3rd row of bike racks and 3/4 the way to the end. The 2 bikes around me were a no show for the race so I had plenty of room.<br />
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My last big/large meal was lunch. For supper I went very light and mostly liquid. Felt as if I was starving but knew better. <br />
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Saturday night I slept poor as usual so 0400 came very early. <br />
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<b><u><span style="color: red; font-size: large;">RACE DAY- SUNDAY, NOV 25, 2012</span></u></b><br />
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I was awake before my phone alarm and wake up call happened. I then lathered myself with the help of my wife from head to toe with Scape Sunblock 50 proof. Then got dressed and met Shaughn in the lobby for a few carbs and coffee before getting on the bus for the 5 mile trip to the swim start. </div>
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Off the bus and straight to the bike for I wanted to be sure and get the tires pumped up before the line got out of control. Mission accomplished. I then went to my T1 bag to place a few last minute items. I then walked off again the swim exit to the showers, to my T1 bag, to the changing station, and finally off to my bike. I wanted my T1 to still be under 10 minutes even tough I was showering and completely changing. <br />
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<b><u>SWIM Goal with the conditions to make the cut off......Actual time: 1:24:44</u></b></div>
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<li><b>Stats I could find show 2338 participants started the swim and 327 didn't make the time cut off or quit. That is a 12.30% DNF in the swim alone.</b></li>
<li>My goal was to really be under 1:20 initially but after they announced that the chop and current was very strong and to be careful my goal then changed to just make the swim cut off. I knew physically I was prepared for a challenging swim but I have zero experience swimming in a sea or ocean. </li>
<li>0640 the Pro men started and 0645 the Pro Women were off. </li>
<li>They starting lining us up on the Pier and there was no way they were going to get all 2700 competitors in the water by 0700. Sure enough we were still getting in with 2 minutes before the start and they announced that if you need to jump the barrier to get in the water then do so. </li>
<li>I was in with plenty of time and decided since this was going to be a battle from the start I was just going to get the hell beat out of me and started 3 rows from the front and right in the middle. </li>
<li>The start of the swim we are swimming against the current this was interesting cause after 10 strokes I pulled up and the same buoy appeared to still be on my left. Kept calm and noted I had better add a little stronger kick with my pull. Successful. </li>
<li>Made the first turn then put the head down and what did I see an approximate 250 pound body smack dab in front of me. He as freaking moving so I stayed right behind him just off of his feet and truly only sighted maybe every 20-25 strokes. The water was as clear as you could see. I'm guessing this stretch was about 1800 yards. Noted the scuba divers on the bottom filming us and several schools of fish. </li>
<li>Now to the 3rd turn which I knew was going to be rough but also knew it was the final stretch home. This was in my est about 1800 yards and we were swimming against the current again. I felt this was the roughest part of the swim and the most body contact throughout the swim but just held my ground with high elbows. I don't mind my feet being touched but I refuse to allow someone to swim over the top of me. It felt as if I was swimming forever and ever and ever. Again, tried to draft as much as possible and when I could hear the announces I picked it up the last 10 minutes. </li>
<li>Getting out of the water we had to pull ourselves up on the stairs which seemed to be a challenge and off we went to the shower. </li>
<li>after the swim I was in 150th out of 330 in my age group so I had to catching up to do.</li>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-ZfjVdoBHj_0/ULeUgCDnSyI/AAAAAAAAAl0/dpZ6nNP2eSQ/s1600/ironma4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-ZfjVdoBHj_0/ULeUgCDnSyI/AAAAAAAAAl0/dpZ6nNP2eSQ/s1600/ironma4.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Actual photo of the swim start</td></tr>
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<b><u>T1 Goal under 10 min Actual Time: 7:47</u></b></div>
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<li>Again my goal was to be under 10 minutes </li>
<li>out of swim and sprinted across the mat to stop my swim time </li>
<li>Then lightly jogged to the showers. As I was jogging I was undressing-see I can multi task!!</li>
<li>Grabbed my own T1 bag and took it to the men's changing tent</li>
<li>Dumped my bag out and ask for help immediately. Once you had help that person stayed with you till you were done.</li>
<li>Took off the Desoto Speed suit, and through on the Cervelo Bike Bibs and my racing sponsors jersey. </li>
<li>Had to rinse my feet off again cause they were loaded with sand</li>
<li>Through on the shoes and out to the bike</li>
<li>attempted to locate the person applying sunscreen but no luck so hoping the Scape that was applied at 0400 would last.</li>
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<b><u>Bike Goal 5:30 or faster Actual Time: 5:41:01</u></b></div>
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<li>The first 30 min of the bike I was very frustrated d/t the fact I had to stop and pull my seat up x2. Each time having to dump my damn tools, tube, clamps out cause the tool I needed was on the bottom of the bottle holder. Each time though the locals were great and held my seat up. The 2nd time I just didn't care so I cranked down on those screws, bolts to the point where I thought the seat post holder would crack. Yep the seat post/seat didn't move again the entire ride. I put a green piece of tape on it so I would know if it moved at all. </li>
<li>The wind was much different on race day then the day we went out. We had a tail wind on the first part of the ride headed north from the swim start. It then was a strong cross wind hitting us on the forever long straight away/climb. Note as we were busting our humps in single file line this pelaton comes flying by which was 4 across and 8 deep. No joke!!!! The guy in front of me was screaming, "cheat cheat cheat"at them and it was funny. </li>
<li>Once we made the 2nd left turn heading back into town we had the head wind for about 9-10 miles. </li>
<li>Note this was for 3 laps and each lap it got hotter and the wind intensified!!!!!</li>
<li>Lap 2 I was feeling well and stepped up it what I thought was a little more and felt great. </li>
<li>Lap 3 I again felt like I was flying until the cross winds/head winds hit me and I really started to mentally fade thinking out loud how damn hot it was and I was tired of getting beat up. I knew I needed to find a positive mental spot and get there quick. Well it was about mile 90 and that was my little 6 oz bottle of Coke (cola). Ahh does and did the body good.</li>
<li>My nutrition consisted of 2x28 oz bottles of Ironman Perform with 3 tablets of Nuuns in each. I then would take a ice water bottle or a Gatorade at each aid station. </li>
<li>Each hour I was take in a Honey Stinger Waffle and a orange Roctane GU 2x the caffeine.</li>
<li>Mile 90 I cracked open the little 6oz bottle of Coke and drank this over the next couple of minutes. </li>
<li>My bike numbers are below. Overall I can't complain cause it was my fastest bike in an Ironman but frustrating cause I really felt like I was working it and ended up riding only .64(160 watts) intensity vs the .70(175 watts would have been .70 of my current FTP which is 250) that I wanted. That would have surely assisted in meeting my goal. Happy with the VI and my ave RPM and speed though. </li>
<li>Like I said earlier in the blog we would be riding close to 113 miles if the course we took was right. Yep it was right....so we did a 141.98 miles for the day :).</li>
<li>I bet I counted 11 people with flats. Two asking for a tube. So either they just didn't bring and extra tube cause they felt they were invisible or this was their second flat for the day. </li>
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Georgia, Times New Roman, serif; font-size: x-small;">Power: 0 438 154 watts</span></div>
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Georgia, Times New Roman, serif; font-size: x-small;">Pace 2:14 0:00 3:00 min/mi</span></div>
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Georgia, Times New Roman, serif; font-size: x-small;">Crank Torque: 0 678 148 lb-in</span></div>
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Georgia, Times New Roman, serif; font-size: x-small;">Temperature: 80.6 93.2 85.8 Fahrenheit</span></div>
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<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">Coming off the bike I was now in 91st place out of 330. Remember after the swim I was in 150th place so must have did okay.</span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">I have to say on the second loop the Pelaton came screaming by and this time I was pissed until I witnessed a HORRIFIC wreck. A girl went down in the middle of the pack and just let out a blood curdling scream. She slammed into the road and her helmet went flying then the guy riding up her backdoor slammed into her and he was literally ejected from his bike. Oh we then started seeing lots of mopeds on the course with shirts that said officials and they were timing us to be sure we were keeping the appropriate distance. Just goes to show cheating never pays off!!!!</span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">I didn't see one penalty given but the others said they seen several people in the penalty tents.</span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">As I was finishing up my second loop Luke McKenzie came screaming by me(finishing his 3rd and final loop) so I wanted to be a bad ass for a few minutes so stepped on the gas and went around the corner wide with him then another pro came screaming by me and took the inside and let me know that I was in his way and he was a real D BAG!!!! Oh well it was fun for the 1-2 minutes it lasted. </span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">Coming into town and headed to T2 the locals were out screaming and made it a blast. A few sharps turns and banks. With about 1 mile left I came out of my shoes and shifted into a lower gear to spin high for a few minutes. Dismounted white lighting on the fly and ghost rode her to the volunteer whom took her and racked her. </span></li>
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span style="font-family: Times, Times New Roman, serif;"><b><u>T2 Goal under 5 min Actual time: 4:08</u></b></span></span></div>
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<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">Only thing really here was I changed into running shorts and a running shirt</span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">Drank a bottle of Perform</span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">Went Pee for the first time all day :(</span></li>
<li style="text-align: left;"><span style="font-family: Times, Times New Roman, serif;">And off I went</span></li>
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<span style="font-family: Times, Times New Roman, serif;"><b><u>Run: Goal was 4hours or less Actual time: 4:13:50</u></b></span></div>
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<li><span style="font-family: Times, Times New Roman, serif;">The marathon here consists of a three loop course which is out and back. So yep here we ago again with the loops and mental game.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">First loop I had 2 bouts of diarrhea and I also made a stop at the first aid tent cause I already had developed some serious blisters. One monster on the right great toe. Like the entire freaking toe and it was talking to me!! They wanted to place a band aid on them but I asked for medical tape and just wrapped my whole forefoot on both feet. I usually bring duct tape but didn't think about it till I felt the hot spots developing.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">The run course reminded me of Wisc it was so much fun. The locals lined the street from beginning to end. The last 1/2 mile the street was so packed on both sides you were not able to pass. They were high fiving and just wanted to be involved I loved it!!!! </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">I have to tell you after lap one I was mentally a wreck. For several reasons I wasn't sure how much more diarrhea I could take, my freaking feet were screaming at me, I was getting literally baked in the sun. I was soaking my hat in the ice water as keeping as wet as I could but it dried within 5 minutes. It was also in my head there was no way I was going to meet my run goal and overall time I wanted so bad. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">As I was headed toward to turnaround of lap 1 headed to lap 2 I was looking for my wife to tell her it was over, I had tears in my eyes and was done. The best thing happened I didn't see any of them and that crowd I just told you about lifted me up again and pushed me on!! This is so much of a mental game as it is physical.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Second loop I hit the commode only one more time but was now able to take in GU's, water, Gatorade and coke. Tried eating some pretzels for salt but it was taking forever to chew so I had to spit it out. Therefore, no salt was taken in except for what was in the Gatorade and GU's. I was able to hold steady around a 9:30 - 9:40 pace. I would get down to an 8:30 pace and back it off again.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Each mile I would walk 30 steps and each aid station I would walk till I felt I had taken in enough fluids to go forth. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Headed down for the lap 2 turn around I knew it was over after one more lap. When I hit mile 16 I started the 10 mile count down game in my head. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Mile 20 I knew I had a 10K left.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">I hit mile 24 and it was on!!!! I again teared up and was very emotional. The local kids were wanting everything I had. I gave a little boy my Zoot hat and he put it right on his head, the little girl with him I gave my Zoot arm coolers to and the older boy I gave my pair of Oakley's I had. It was like they had hit a gold mine!!!! I took my time the last mile and enjoyed every minute of it. When I got to the area where the roads were lined from side to side and there was no way to pass anyone here I was high fiving, smiling, and yep tearing up cause I knew it was over and my goal was accomplished for the year. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Rounding the corner to the chute I heard the voice I had been waiting for.....My wife Alison and my family. We locked eyes and I was emotionally drained. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Coming into the chute there was a female so I gave her the moment then took my time, gave my few fists pumps to the man up above and screamed, "WE DID IT"!!!!!!</span></li>
<li><span style="font-family: Times, Times New Roman, serif;"><a href="http://connect.garmin.com/activity/246982905">Link to the marathon...Garmin</a></span></li>
<li><a href="http://connect.garmin.com/activity/246982905">http://connect.garmin.com/activity/246982905</a></li>
<li>After the run I had moved from 91st to 73rd place out of 330 in my age. So I cont to make progress again throughout the entire race. </li>
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<span style="font-family: Times, Times New Roman, serif;"><b><i><u>A few closing thoughts:</u></i></b></span></div>
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<li><span style="font-family: Times, Times New Roman, serif;">By far this was the most challenging race for me from beginning to end. The numbers might not appear that way but please trust me Ironman Cozumel was by far the hardest race of the three for me. The current in the water, the ever changing strong Island wind from tail, cross, head, the heat and humidity.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">From the numbers I could find 2,338 athletes started the swim and at the tick of midnight 1785 completed the task(553 DNF). </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">I know 327 did not make the swim time cut off or quit. I am not sure the break down of the bike or run though. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Several of us made our way over to the midnight finish. This was my first of the three this year and it was exciting to see that last few come across that finish line. After almost 17 hours they smiled ear to ear, cried, fist pumped, and even screamed. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">No matter what that clock states when we cross the finish line I think we all have the emotional rush and know that we have accomplished a true feat!!</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">I would like to race this course again cause I know I have a sub 11 in me but Ironman Cozumel will have to wait cause I would like to do a few others before repeating this one. CDA is on my list for 2014. I will prob do Wisc every year until I get tired of racing cause its right out my back door. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Team EN was well represented and I had a blast training and getting to know the ones I met. It will be fun to meet up again.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Ironman Wisc will be Epic with the amount of peeps we have racing this coming year. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">This was the year to see how far I could push my body and the changes that could be made. I raced IM St George at 148 pounds and felt great. IM Wis at 155 pounds and felt superb and finally raced IM Coz at 170 pounds and felt a little heavy but strong. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">I am now recovering and will start the Jan OS. Will be doing all trainer rides on a road bike but I seem to be more comfortable on the tri bike so we will see what happens. Purchased the Venge Pro and it is lighter then my tri bike. </span></li>
<li><span style="font-family: Times, Times New Roman, serif;">I am taking 10 days off and then will slowly get back into things. Really want the body and mind to reset itself.</span></li>
<li><span style="font-family: Times, Times New Roman, serif;">Once again I want to give a SHOUT out to all of our 2012 IM4RM SPONSORS!!!!</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif;">To my wife Alison, our son Keegan, our daughter Olivia Anne-I want to say THANK YOU FOR EVERYTHING!!!!! </span><b style="font-family: Times, 'Times New Roman', serif;"><u>Team Noftsger did it again!!!!!</u></b><span style="font-family: Times, 'Times New Roman', serif;"> None of this was possible without your love and support!!</span></li>
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<tr><td class="tr-caption" style="text-align: center;">Keegan and Olivia with the show</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Noftsger, Shaughn Simmons, and Paul Hough!!!! Conqured the Island!!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><b><i>Ironman St George, Ironman Wisc, and Ironman Cozumel</i></b><br />
<b><u>Team Noftsger-Misson Accomplished!!!</u></b></td></tr>
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<br />Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-21804389452143530482012-11-17T15:38:00.002-06:002012-11-28T21:55:31.583-06:00Full Taper in effect......We made it<div class="separator" style="clear: both; text-align: center;">
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Well I finished my last what you can call full workout of the plan today. The rest will be to stay loose and mentally sane!!! What a year this has been. I kicked off the start of this on Oct 1, 2011 and will bring it to an end on 11/25/12. <br />
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I was even lucky enough to crash, flip over the handle bars, tear my chin open to the bone, crack my helmet in two different spots, slightly stunned and all because of the Easter Bunny. Had a buddy drive me to the ER. I then walked into the triage area. They proceeded to place a rigid C-collar on me and WALK me to a bed and called a TRAUMA ALERT. Not sure of the criteria but the doctor and staff were all great. Not a scratch on white lightning but tore up the training wheel pretty good but can be replaced. That damn rabbit was no where to be fine. He was cruising right along me-we were even racing and I remember saying a few things.....He said something to me and did the unthinkable......took me out on purpose!!!!<br />
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Noting like last August 2011 wreck where I went down in a pace line going about 27 mph and had a 250 pound Brut land on me......Much worse!!! Cracked helmet, torn acl, mcl, way to much road rash and a demolished TT bike.......Pic here: Oh no trauma alert here:) but 10x times worse.<br />
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I swear today that if I ever hit the ground like this again and go through the hell I did I was done riding and racing!!!! Yes take a good look!!!!!</div>
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Since Oct 1, 2011 to today I have logged 503 very demanding hard working hours!!!<br />
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<b><i>Here are my stats from the day after Ironman Wisc 9/10/12 to 11/17/12-In prep for Ironman Coz</i></b><br />
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<b><i>Total Activities for all three disciplines:</i></b><br />
<pre style="word-wrap: break-word;"><ul style="white-space: pre-wrap;">
<li><span style="font-family: Times, 'Times New Roman', serif;">Count:115 Activities</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif;">Distance: 2,003.72 mi</span></li>
<li><span style="font-family: Times, 'Times New Roman', serif;"><b><i><u>Time: 166:50:15 h:m:s</u></i></b></span></li>
<li><span style="font-family: Times, 'Times New Roman', serif;">Calories: 80,335 </span></li>
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<span style="font-family: Times, Times New Roman, serif;">Now will break the disciplines down from the same time frame:</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><b><i><u>Swimming:</u></i></b></span></div>
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<li><span style="font-family: Times, Times New Roman, serif;"><span style="white-space: pre-wrap;">Count: 26 activities</span></span></li>
<li><span style="font-family: Times, Times New Roman, serif;"><span style="white-space: pre-wrap;">Distance: 48.49 miles</span></span></li>
<li><span style="font-family: Times, Times New Roman, serif;"><span style="white-space: pre-wrap;">Total Time: 28 hours</span></span></li>
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<span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif;"><span style="white-space: normal;"><b><i><u>Biking:</u></i></b></span></span></div>
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<a href="http://3.bp.blogspot.com/-x4h_DhJotEk/UKgNUJjs1xI/AAAAAAAAAjM/7c0ugOXXswg/s1600/IMG_1417.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-x4h_DhJotEk/UKgNUJjs1xI/AAAAAAAAAjM/7c0ugOXXswg/s320/IMG_1417.JPG" width="320" /></a>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Count: 37 activities</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Distance: 1,472 miles</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Total Time: 79.42 Hours</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Elevation gain: 44,457 ft</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Ave Speed: 18.7 mph</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Calories: 56.887</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Max Distance: 132.98 miles</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Mac Power: 882 W</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Ave Power 202 W</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Ave Cadence: 88</span></span></li>
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<span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;"><b><i><u>Running:</u></i></b></span></span></div>
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<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Count: 52 Activities</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Distance: 417.88 miles</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Time: 51 hours</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Elevation Gained: 5498 ft</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Ave Speed 7.6 mph</span></span></li>
<li><span style="white-space: normal;"><span style="font-family: Times, Times New Roman, serif;">Calories: 33,708</span></span></li>
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;">So as you can see I am ready to roll. I have even pushed harder for this race then I did for Ironman Wisc. This was on the schedule to be my C race but I am treating it like a B race. Would like to take some time off my Wisc race but can't make any promises. This will be my first race that I have to swim in the sea/ocean so really looking forward to that. Never had a bike race where it is completely flat. My first was in the mountains-St George followed by Wisc. This bike portion however has its challenges though with heat, humidity, and strong cross winds coming off the sea. Because of the cross winds we are not allowed to use disc wheels. The run is also flat, hot, and humid but 3 loops of looking at the same thing over and over. Loops get in my head. </span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;">This race is being dedicated first of all to my beautiful wife: Alison and my children, Keegan and Olivia. Thanks for everything. Truly my Iron Sherpa's.</span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;">To my team IM4RM. </span></span><a href="http://www.im4rm.com/">IM4RM-Best Damn team to train and hang with HANDS DOWN!!</a></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;"><b>To our Sponsors: Schalls Heating and cooling, Vermeer, Des Moines Fire Department, Local #4, Travis Audio and Video, STC Tire and Exhaust, Endurance Nation, Chad Johnson, DDS, Legacy Stone of Eastern Iowa, Overbergen Family. </b> What a season we have had!!! <b><u>THANKS!!!</u></b></span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;">A special thanks as always to Kyle's Bikes and Discount Tri. You all have made my season seamless without a doubt!!!!!!</span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;">In closing I as always will be doing this race for a special person and for a much bigger reason/purpose then just for me:</span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;"><i>A good friend of mine (no names being disclosed for privacy) his wife has been battling cancer and just received the news this week that her cancer had spread and is now in her meninges so her brain and spinal cord along with her lungs and liver. She was given x amount of time. She has a husband and 2 young boys. <u><span style="color: red;">When I start to hurt here there will be NO question for I will go to the deepest darkest parts of hell and grind this out for I know in my heart and soul that when I am about to fall on my face/blackout that the lord will have already dispatched an ANGEL for me and she will spread her wings and assist me in floating to the finish line.</span></u> I thought I was going deep and dark in Wisconsin, well Ironman Cozumel will be the place to push my body, heart, and soul to the limits and beyond. Will there be tears coming down the chute and when I cross the finish line: WITHOUT A DOUBT!!!!!!!!!!!! There will be nothing left in me physically but those tears. </i></span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;"><i>So come and follow along. I can be tracked on 11/25/12 starting at 0700 at <a href="http://www.ironman.com/">Track me here at Ironman live</a></i></span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;"><i>I just ask that you as my friends, family, enemies, followers give me those special positive vibes all day long. I promise to soak them all up. </i></span></span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="white-space: normal;">Once again I have had the time of my life this year but ready for a break. After Nov 25 I am off until my outseason starts on Jan 7th. Only races paid for so far are Ironman Kanas 70.3 and Ironman Kansas. Will do 1-2 more Ironman Branded events but the rest will be close to home.</span></span></div>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-11834057804111068992012-10-14T13:21:00.001-05:002012-10-14T13:21:18.786-05:00Week 4 of 10 Stats<br />
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Well week four has came to an end. This week was harder for me. Only thing I can chalk it up to was the cumulative build from the week before. We also got stuck on the trainer for most of our Saturday and Sunday bike workouts. Total over 100 miles on the trainer. Just makes it mentally harder. <br />
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Stats for week #4<br />
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<b><i><u>Total for all three disciplines:</u></i></b><br />
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Total hours for the week: 20<br />
Total workouts: 16<br />
Total distance: 199 miles<br />
Total Calories burned: 14,900<br />
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<b><i><u>Swim:</u></i></b><br />
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<ul>
<li>3 activities</li>
<li>6.56 miles</li>
<li>3:23 total hours</li>
<li>Max swim: 3 miles</li>
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<b><i><u>Bike:</u></i></b></div>
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<ul>
<li>6 activities</li>
<li>9 hours </li>
<li>148 total miles <span style="color: red;">(105 were this weekend)</span></li>
<li>Calories burned: 5,300</li>
<li>Ave Speed 19.3 mph</li>
<li>Ave Rpm's: 88</li>
<li>Ave Power: 188</li>
<li>Max Power: 556</li>
<li>Elevation gain: 3800...not much since most was on the trainer</li>
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<b><i><u>Run:</u></i></b></div>
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<ul>
<li>6 activities</li>
<li>47 miles total</li>
<li>6 hours 38 min total time for the week</li>
<li>Monday's are my 2 a day: ran 8 miles of speed work in the A.M. then 8 miles of Temp in P.M.</li>
<li>Max distance: 16.33 miles</li>
<li>Calories burned: 4900</li>
<li>Ave Speed 7.5 mph</li>
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As another week closes my 3rd Ironman of the season is approaching. This will take place in Cozumel, Mexico. It is on Nov. 25th. It looks like the ave temp is 85, ave humidity 88-90%, and ave dew point mid 70's (so tropical). I have been lucky enough to be granted permission to do my mid week bikes inside the pool where it is hot and humid. </div>
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I have been doing 95% of my training with Randy Pickard whom is preparing himself for his first Ironman which is: Ironman Arizona. It has been a pleasure to push each other along our journey. We are often up and on the road by 0300. Yes, I love training at this time. We do a majority of our VO Max and Functional Thresholds at the Water Works Park. There is a large loop in the back that takes about 4:30-5 min depending on the power we are pushing. There is never a car around when we are doing our workouts cause the park is closed at this time in the morning. The wildlife is beautiful-lots of deer, raccoon, possum, ducks, and skunk. They mind their business and we mind ours. Then if there is a brick involved it us usually 30 minutes and we will do the large and small loop which is almost 4 miles. Therefore, we run it once and we are done. </div>
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For the long stuff 3 hours plus we have been warming up at water works and taking off from there. Often to Waukee and we take a bike path that is very technical so we work on our bike handling skills. Lots of sharp turns and right after one another. One morning Randy decided to miss a turn and go off into the grass-yep it wasn't me this time so LMAO. </div>
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On the other hand though the first ride after getting my new tri bike back it had rained and I almost went down. There was dew on the road and wet leaves. We were banking right and the front tire must have hit the wet leave perfect....we went right then left.....she tried to buck me off but I was able to ride her for 8 seconds.....okay 3 but we stayed upright. My heart was beating and the adrenaline was flowing.......scared the shitz out of me. </div>
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<b><i><u><span style="font-size: large;">Week 5 starts tomorrow (Monday, October 15th) </span></u></i></b></div>
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<li>Goal is to approach 200 miles on the bike. The weather looks to be fair this week so I will be throwing in a few extra bikes. Will be solo and calling on a few other training partners for some early morning Colfax, M'ville, Bondurant loops. </li>
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<li><b><u>Monday-</u></b> 60 min run to include 4x1 mile repeats at 6:30 pace. Will recover at .25 miles. This is the A.M. run. 8-10 mile Tempo Run in the P.M. Then followed by a 60 min swim with several sprints:</li>
</ul>
<span style="background-color: white; font-family: Georgia, 'Times New Roman', serif; font-size: 13px; text-align: -webkit-auto;"><ol>
<li><span style="color: red;">WU: 200</span></li>
<li><span style="color: red;">MS1: 4 x 200 (30"), last 50 of each is a sprint. 50 Easy</span></li>
<li><span style="color: red;">MS2: 5 x 150 (20"), last 50 of each is a sprint. 50 Easy</span></li>
<li><span style="color: red;">MS3: 6 x 100 (15"), Negative Split. 50 EasyMS4: 8 x 50 (15"), as 25 sprint, 25 easy.</span></li>
<li><span style="color: red;">CD: 200 easyTotal: ~3100</span></li>
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<li><b><u>Tuesday:</u></b> 60 min swim-working on endurance<div>
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<li><b><u>Wednesday:</u></b> 60 minute bike-VO Max and 30 min run</li>
<li><b><u>Thursday:</u></b> 2hr30min run tbd at race pace (8:30 min miles)</li>
<li><b><u>Friday:</u></b> 45 min run (hills-treadmill with incline 2-4%) and 90 min swim</li>
<li><b><u>Sat:</u></b> 4-5 hours as:</li>
<li><div style="background-color: white; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">
<span style="color: red;">WU: 20-30' @ 65-70%/Zone1-2/Easy</span></div>
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<span style="color: red;">MS:</span></div>
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<ul style="background-color: white; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">
<li style="list-style-type: square;"><span style="color: red;">10' (2') @ 95-100%/Zone4/Hard</span></li>
<li style="list-style-type: square;"><span style="color: red;">12' (3') @ 95-100%/Zone4/Hard</span></li>
<li style="list-style-type: square;"><span style="color: red;">15' (4') @ 95-100%/Zone4/Hard</span></li>
<li style="list-style-type: square;"><span style="color: red;">12' (5') @ 95-100%/Zone4/Hard</span></li>
<li style="list-style-type: square;"><span style="color: red;">15' (4') @ 95-100%/Zone4/Hard</span></li>
<li style="list-style-type: square;"><span style="color: red;">Remainder of ride time is @70-75%/Zone2/Steady, in the aerobars, practicing steady riding: no surges, constant power, etc.</span></li>
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<li style="text-align: -webkit-auto;"><span style="color: #242424; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;"><b><u>Sunday</u></b>-is always harder for me following Saturdays ass kicker. This ride is all at .80-.85 intensity: </span></li>
<li style="text-align: -webkit-auto;"><span style="background-color: white; color: #242424; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">WU: 20-30' @ 65-70%/Zone1-2/Easy</span></li>
<li style="text-align: -webkit-auto;"><span style="background-color: white; color: #242424; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">MS: Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!</span></li>
<li style="text-align: -webkit-auto;"><span style="background-color: white; color: #242424; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">WD: 10' Easy spin.</span></li>
<li style="text-align: -webkit-auto;"><span style="background-color: white; color: #242424; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">This is followed by a 30 minute run. To be run at LRP(8:30 pace) but one mile at HMP (7:05 pace)</span></li>
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<span style="color: #242424; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">Well all until next week be safe out there and keep it real!!!!</span></div>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-13629512313003087312012-10-07T06:47:00.004-05:002012-10-08T06:07:37.789-05:00Week # 3 stats.....Great week of Training<br />
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Week three was a increase in run miles for me on top of a century ride. Actually felt really good. Goal is to run <em>50+ miles</em> a week all under 8:30 pace for the remainder of the plan. <br />
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<strong><em><u>All Three Activities totals for the week:</u></em></strong><br />
<ul>
<li>13 activities</li>
<li>Total distance: 210.66 miles</li>
<li><span style="font-family: "Courier New", Courier, monospace;"><strong><em><u>Total time: 20:04 hours</u></em></strong></span></li>
<li>Elevation gain: 3,787</li>
<li>Total Calories burned: 7,386</li>
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<strong><em><u>Swim:</u></em></strong><br />
<ul>
<li>3 activities</li>
<li>Total: 6.02 miles</li>
<li>Time: 3:15</li>
<li>max swim: 2.39 miles</li>
</ul>
<strong><em><u>Bike:</u></em></strong><br />
<ul>
<li>3 activitie <strong><em><u><span style="color: red;">(low mileage this week)</span></u></em></strong> Goal is 200+ remainder of weeks</li>
<li>Distance: 152.77 miles</li>
<li><strong><em><u>Time in saddle: 8:41:16</u></em></strong></li>
<li>Elev gain: 2,815</li>
<li>Ave Speed: 18.4</li>
<li>Cals burned: 4,268</li>
<li><strong><em><u>Max distance: 100.08</u></em></strong></li>
<li>Max Power: 557 watts</li>
<li>Ave Power: 180</li>
<li>Ave Cadence: 94</li>
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<strong><u><em>Run: Goal for the remainder of the this plan is 45-50 miles a week</em></u></strong><br />
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<li>7 activities</li>
<li><strong><em><u><span style="color: red;">Total: 55 miles</span></u></em></strong></li>
<li>Time: 7:08:15</li>
<li>Ave Speed: 7.2 mph</li>
<li><span style="font-family: Verdana, sans-serif;"><strong><em><u>Max run: 18.17 miles at 8:02 pace</u></em></strong></span></li>
<li>Elevation gain: 1875</li>
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Week 4 brings in another century ride and this time it is my RR for Cozumel. This past weeks century ride was Randy Pickards race rehearsal for Ironman Arizona and I went for the time in the saddle and to keep him company. Happy to report he nailed the bike and was actually over a couple watts so he was happy. <br />
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Now that it is getting cooler the biking pants, coats, gloves, insulated shoe covers are out. Sometimes its hard to judge what to wear but I am slowly figuring it out. 6 weeks of training left and then Cozumel, Mexico look out cause here we come. <br />
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So this coming week the mile repeats also increase to 1.5 mile repeats at 6:44 pace. Afterwards I will swim and it looks like the swimming this coming week switches back to interval work then the endurance swim at the end. Monday brings in another second run in the evening. That is my goal to get 2 runs and a swim on Mondays. Then Thursdays are the scheduled usual long run. This Thursdays long run is 2hrs15min.<br />
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Well have a great up coming week and talk to you soon.<br />
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-24085979490532256922012-09-30T11:37:00.001-05:002012-09-30T14:23:02.537-05:00Week # 2 Summary....the road to Cozumel<div class="separator" style="clear: both; text-align: center;">
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Week two was a step back week for me and it was much needed. I was feeling a little fatigued at the beginning of the week but felt stronger as the week went a long. Again, most of my training is being done with Randy Pickard who is building for Ironman Arizona. <br />
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<b><i><u>This weeks numbers:</u></i></b><br />
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Consisted of 10 activities. Total time was 15 hours and 13 minutes. Note this does not include the yoga, stretching, etc. <br />
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<b><u>Bike:</u></b><br />
<ul>
<li>Distance 177.96 miles</li>
<li>Time in the saddle: 8:57:12</li>
<li>Elevation gain: 4,259 ft</li>
<li>Ave Speed: 19.9 mph</li>
<li>Calories burnt: 6,313</li>
</ul>
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<b><u>Run:</u></b><br />
<ul>
<li>18.34 miles <span style="color: red;">(my ITB's were very thankful for the low miles this week :)</span></li>
<li>Hours running this week: 2:43:51</li>
<li>Calories burnt: 2.228</li>
<li>Max distance: 13.14 miles</li>
</ul>
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<b><u>Swimming:</u></b><br />
<ul>
<li>6.64 miles</li>
<li>3 sessions this week</li>
<li>Hours staring at the black line this week: 3:32</li>
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<b><i><span style="font-family: Arial, Helvetica, sans-serif;">Also since it is the end of the month lets throw out those numbers as well: After Ironman Wisconsin which was this month I took 7 complete days off and rehabbed by stretching, soaking in hot tub and eating everything in site.</span></i></b><br />
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<b><i><u><span style="font-family: Trebuchet MS, sans-serif;">Numbers for the Month of Sept:</span></u></i></b><br />
<b><u><span style="color: lime;"><br /></span></u></b>
<b><u>Swimming:</u></b><br />
<ul>
<li>Count: 9 activities</li>
<li>Distance: 14.39 miles</li>
<li>Hours: 7:53</li>
</ul>
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<b><u>Biking:</u></b><br />
<ul>
<li>Count: 10 Activities</li>
<li>Distance: 491:14</li>
<li>Time in the saddle: 25:35:59</li>
<li>Elevation Gain: 6,667 ft</li>
<li>Ave Speed: 19.2 mph</li>
<li>Calories: 10,357</li>
<li>Max Distance: 112.00 miles</li>
<li>Max Power: 678 watts</li>
<li>Ave Power: 198 Watts</li>
<li>Ave Bike Cadence: 92 rpm</li>
</ul>
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<b><u>Running:</u></b><br />
<ul>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">13 activities</span></li>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">Distance: 109.88 miles</span></li>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">Time: 13:41</span></li>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">Elevation Gain: 2,700 ft</span></li>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">Ave Speed: 7.7 mph</span></li>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">Calories: 8,890</span></li>
<li><span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-small;">Max Distance: 26.55 miles</span></li>
</ul>
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<span style="font-family: Lucida Grande, Helvetica, Arial, sans-serif;">Well I believe fall is among us and that means biking pants, shoe covers, coats, gloves, etc. Love this time of year.</span></div>
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<span style="color: red; font-family: Lucida Grande, Helvetica, Arial, sans-serif; font-size: x-large;"><b><u>Until next time, BE SAFE OUT THERE!!!!</u></b></span></div>
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<br />Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-75048865590947344172012-09-24T10:59:00.001-05:002012-09-24T11:16:29.892-05:00Week One Summary and Week two WKO's<div class="separator" style="clear: both; text-align: center;">
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Week One summary</div>
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Well week one was a building week for me and my first week of planned workouts since Ironman Wisc. </div>
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Consisted of:</div>
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Bike:</div>
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<ul>
<li>181.81 miles in 4 rides</li>
<li>9hrs4 min in the saddle</li>
<li>Ave Speed 18.7</li>
<li>Ave watts 177</li>
<li>Ave RPM 95</li>
</ul>
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Running:</div>
<div>
<ul>
<li>45 miles in 6 runs</li>
<li>6 hours spent running</li>
<li>Max run this week was 16.02 miles</li>
<li>Ave Speed 7.5 mph</li>
</ul>
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Swimming:</div>
</div>
<div>
<ul>
<li>2.84 miles in two activities</li>
<li>1:45 minutes only this week</li>
<li>Max distance 1.5 miles</li>
</ul>
<div>
Overall the workouts went well. Monday's intervals were a bit of a struggle for me. They were to be done as 2x1.5 mile repeats and after a nice 15 minute warm up to include 4x30 sec strides I new the legs were going to allow the 1.5 mile intervals so I cut them to 4x1 mile repeats and the target interval times were hit. Otherwise I feel it was a great week. </div>
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Doing as much of my training as I can with fellow Endurance Nation member Randy Pickard whom is building for Ironman Arizona. Nice to train with someone from the same plan cause the watts talk and pace talk are on the same level. </div>
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This week is a testing week for me but I have decided I am not going to be building up for Ironman Cozumel on the bike but to keep the FTP where it is. I will work on my bike power this coming OutSeason (OS). However, I will still be doing the prescribed FTP workouts, etc. On the other hand though I am building on the runs and swims. Trying to improve my times at IM Cozumel over IM Wisconsin. The heat and humidity might make that tough but I will still go for it and see what happens.</div>
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<b><i><u><span style="font-family: Georgia, Times New Roman, serif;">Week 2 of 12 workouts:</span></u></i></b></div>
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<b><u><span style="color: #cc0000;">Monday: Swim for 90 minutes</span></u></b></div>
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<ul>
<li><span style="color: #cc0000;">WU: 1000 yards and concentrated on smooth strokes, hand position, rolling and bilat breathing</span></li>
<li><span style="color: #cc0000;">1000 yards as: 75 hard and the last 25 easy-used as a recovery. This was repeated for the entire 1000 yards.</span></li>
<li><span style="color: #cc0000;">1000 yards as: 100 sprint at T pace-3 seconds (All Pulled) concentrated on rotating the hips</span></li>
<li><span style="color: #cc0000;">1000 yards as: 50 hard 50 easy and repeat for 1000 yards no breaks in between.</span></li>
<li><span style="color: #cc0000;">CD: 200 yards</span></li>
</ul>
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<span style="color: #cc0000;">The swim felt great today. I felt smooth the entire time in the water. Wanted 5000 total but had to get home so Alison could go to work. Olivia is home today. No school for the SEP district.</span></div>
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<b><u><span style="color: #cc0000;">Tuesday:</span></u></b></div>
<div>
<ul>
<li><span style="color: #cc0000;">90 minute bike </span></li>
<li><span style="color: #cc0000;">15 minute warm up</span></li>
<li><span style="color: #cc0000;">2x20 minute FTP - since this is what the ride consists of if I feel it then I might convert this into a FTP test. The only diff is during the test its a 2 minutes rest if that is what you want to call it otherwise its a 5 minute rest. Note the 2 minute rest I try to keep around .80 or higher intensity for testing purposes. Goal if I test is 280 watts!!!</span></li>
<li><span style="color: #cc0000;">This is followed by a 30 min brick run</span></li>
</ul>
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<b><u><span style="color: #cc0000;">Wednesday:</span></u></b></div>
</div>
<div>
<ul>
<li><span style="color: #cc0000;">Swim</span></li>
<li><span style="background-color: white; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">WU: 500</span><div style="background-color: white; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">
</div>
</li>
<li><span style="background-color: white; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">MS1: 4 x 50 (20") Descend 4 x 50 (15") Descend 4 x 50 (10") Descend Set Total: 600</span></li>
<li><span style="background-color: white; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">MS2: 3 x 100 (20") Descend 3 x 100 (15") Descend 3 x 100 (10") Descend Set Total = 900</span></li>
<li><span style="background-color: white; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">MS3: 400 any pace you like, counting strokes and focusing on form.</span></li>
<li><span style="background-color: white; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">CD: 100 easy</span></li>
<li><span style="background-color: white; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">Total: ~2500</span></li>
</ul>
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<span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;"><b><u>Thursday:</u></b></span></div>
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<span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">This is to be a 5K vDOT test. However I am opting out of this test and instead meeting a few training partners and running for 120 minutes. Again, I am building on my run. Shooting for a 3:45 marathon for IM Cozumel. Therefore, during this 120 min run we will:</span></div>
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<ul>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">WU: 30 minutes at 8:30 pace</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">2x15 min at 7:30 pace</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">30 min at 8:00 min pace</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">3x5 min at 7:00 min or faster pace. As fast as I can go without breaking good form</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">CD: 15 min at 8:30-9 min pace</span></li>
</ul>
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<span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif;"><b><u>Friday:</u></b></span></div>
<div>
<ul>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">Swimming Threshold test</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">500 warm up</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">Then 1000 yards as fast as it can be completed without breaking good form</span></li>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">Goal: 15 minutes</span></li>
</ul>
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<b><u><span style="color: #cc0000;">Bike workout for this coming Saturday:</span></u></b></div>
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<span style="color: #cc0000;">4 hours total </span></div>
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<ul>
<li><span style="color: #cc0000;">WU: 20-30' @ 65-70%/Zone1-2/Easy</span></li>
</ul>
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</span><br />
<div style="background-color: #ebf5f7; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">
<span style="color: #cc0000;">Mainset:</span></div>
<ul style="background-color: #ebf5f7; font-family: Tahoma, Geneva, sans-serif; font-size: 13px; text-align: -webkit-auto;">
<li style="list-style-type: square;"><span style="color: #cc0000;">2 x 20' (4') 95-100%/Zone4/Hard(260-275 watts), 10' Easy</span></li>
<li style="list-style-type: square;"><span style="color: #cc0000;">2 x 30' (5') @ 80-85%/Zone3/Mod-Hard(220-234 watts),</span></li>
<li><span style="color: #cc0000;">Remainder of ride time is @70-75%/Zone2/Steady(192-205 watts), in the aerobars, practicing steady riding: no surges, constant power, etc.WD: 10' Easy spin.</span></li>
</ul>
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<span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;"><b><u>Bike Workout for Sunday:</u></b></span></div>
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<div style="text-align: -webkit-auto;">
<ul>
<li><span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">3 hours total in the saddle</span></li>
<li><span style="background-color: #ebf5f7; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">WU: 20-30' @ 65-70%/Zone1-2/Easy</span></li>
<li><span style="background-color: #ebf5f7; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">MS: Spend as much time @ 80-85%/Zone3/Mod-Hard as possible. Take short recoveries as needed (eat, drink, etc), otherwise it's time to work!</span></li>
<li><span style="background-color: #ebf5f7; color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: 13px;">WD: 10' Easy spin.</span></li>
</ul>
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<span style="color: #cc0000; font-family: Tahoma, Geneva, sans-serif; font-size: x-small;">Followed by a 30 minute run at my LRP and at least 1 mile at my HMP(half marathon pace)</span></div>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-21597116743388617972012-09-17T19:05:00.001-05:002012-09-17T19:06:06.184-05:00Week # 1 of 10....Leading up to Ironman Cozumel.....#3<div class="separator" style="clear: both; text-align: center;">
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Well received an email last week that this race has sold out for the 4th year in a row. This will be Ironman number three this year for me and my last race. <br />
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Training started today and will consist of 10 weeks. The plan is working out 7 days a week and 6 of the days are two a days. It will repeat with some minor changes and will look somewhat like this:<br />
<br />
<ul>
<li>Mondays- 60 min run which the main set are all intervals of 1, 1.5 or 2 mile repeats. This is followed by a 60 min swim which is usually sprint work. I however usually do the swim first and then the run otherwise my feet and toes tend to cramp up on me.</li>
<li>Tuesdays-is usually a 60 minute swim and will often mimic Mondays swim. I usually do the prescribed workout from Endurance Nation and then add whatever is left to get 4500 yards in.</li>
<li>Wednesday-This is the first bike of the week and is 90 min long with 60 min of that being functional threshold work. This is followed by a 30-45 min brick with speed built into the middle.</li>
<li>Thursdays-are always my long runs. This Thursday is a 2hr10 min run. Note in my plan I don't run anything over 2hrs30 min. Note this is the plan I have followed the last three years and netted me a sub 4 hour marathon at Wisc. Lots of speed work built into the middle of the run.</li>
<li>Friday-45 min run and I concentrate on hills. These are done on a treadmill. I start at an incline of 1% and end at 4%. Great workout. This is followed by a endurance swim from 60-90 minutes. Looks like most of my Fridays swims are 90 minutes.</li>
<li>Saturday-This is a 4 hour bike with the first 60-75 minutes being FTP work. Then it switches to .80-.85 intensity then the rest usually at .7-.75 intensity. This is followed by a 20-30 min FTP</li>
<li>Sunday-3 hour bike and 30 min run. This is the hardest workout of the week for me. Its a mental game cause I am sore from Saturdays ass buster. It is also all at .80-.85 intensity. ADL riding....all day long. Note all the bikes are done in the aero position and on a tri bike. </li>
</ul>
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Logistics on Ironman Cozumel:</div>
<div>
<ul>
<li>The swim is an ocean swim. We swim 1.2 miles out into the current and then turn around and swim back 1.2 miles with the current with us. Ave water temp has been 85. Will be wearing a TYR Torque.</li>
<li>The bike is a 3 loop venture. We are not allowed to bike with a disc wheel d/t the severe cross winds. Reported at times up to 40 mph. Sounds like it is on the south side of the island. </li>
<li>The run is a three loop venture and is flat.</li>
<li>The downside it is hot, humid, and with a high dew point.</li>
</ul>
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<a href="http://www.ironmancozumel.com/desc_recorridos_ing.html">Ironman Cozumel course description</a> Click to review more details</div>
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We will be flying into Cozumel directly on 11/21/12 and bringing the whole family. Looking forward to having them all with me for this venture. Will be there 5 days before the race and a few days after. Hoping to be able to somewhat acclimate. </div>
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My Wednesday rides will be inside a pool room where it is very warm and humid. Will also be changing my Infinit to a more sodium base. My goal is to up this cause I loose a lot of sweat which in turns takes away my sodium, chloride, potassium, etc. </div>
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I have a lofty goal for this race but this could turn out to be the hardest race of the year with the heat, humidity, due point, and wind. </div>
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I'll be racing with a 53/39 since the bike course is flat and maybe even a 54/42. We will just have to wait and see. Will leave the 28/11 for now and more then likely switch over to a 12/25.</div>
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So today was my first workout since Ironman Wisc. The workout was a 60 min run to include 2x1.5 mile repeats. Warm up felt great with 4x30 second strides. Into the first interval I had to change the 1.5 mile repeats to 3x1 mile repeats. Still feeling a little fatigue I believe and my HR was 180 which is way high for me. Ended with 7.3 miles in 60 min. Then off for the 60 minute swim. Felt GREAT. The workout was also intervals to include 50's, 100's, then a couple 300's and a cool down. Ended with 2600 yards in 53 minutes. </div>
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Recovered with some stretching and my recovery drink which is ARM (anabolic recovery matrix) from Max Muscle. </div>
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That puts a wrap on week one for now.</div>
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Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-55744559045114774062012-09-12T18:10:00.000-05:002012-09-14T07:16:16.457-05:00IM Wisc Race Report 9/9/12<b><u><br /></u></b>
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<b><u><br /></u></b><b><u><br /></u></b><b><u>Thursday</u></b><br />
<br />
My wife and I left Altoona and headed for Madison on a sunny beautiful day after dropping off our daughter at school. Thursday I wanted to get through the athlete check in cause it always goes so much faster on Thursday vs Friday when greater then 50% of the athletes arrive.<br />
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From a logistical stand point I can't stress this enough if you can arrive at these events on Thursday vs Friday it will be so much smoother for you and less standing in line.<br />
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We arrived in Madison and got checked in to our hotel. Note for logistic purposes there is no better place to stay then the host hotel which is the Hilton Monona Madison. Nothing like waking up and being in transition. After getting checked in and asking for and receiving a few perks from the front desk we unpacked. <em> If you are planning on staying at the Hilton please be sure and become a Hilton's Honor member.</em> Why? Well there are often little perks like a free continental breakfast and more. We then headed over to the Monona Terrace for athlete check in -- 14 minutes is what it took. There was no line and no hussle bussle. Friday the wait we were told by an athlete was just around 2 hours. We then quickly went through the Ironman Store and giggled at all the money being spent in the shop. Giggled because at my first race that was us getting the T-shirts, stickers, and afterwards the finishers jacket. A money trap. Let me tell you if you are in no hurry to get the t-shirts, jackets, etc wait. It will be online for 50% off. No joke. <br />
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We got the chance to meet up with several we had gotten to know on the Ironman Wisc face book page Eric Knight and I have been managing since 2010 and it is already in full effect for 2013. No joke we have added at least 50 to the page since Monday. We then had our Endurance Nation team dinner at Grey's Tied House in Verona. We had maybe 1/3 of the team join us but it was a great evening. <br />
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<b><u>Friday</u></b><br />
0830-We had a group swim in Monona. A few of us showed and it was great to have Mary provide Kayak support for us. We swam ~ 1 mile. The water was around 72 degrees and I could see the person in from of me. <br />
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1000-Attended the 4Keys talk put on by Coach Rich. We drew quit the crowd. My guess is 75-100. Coach had an athlete tell him-you have taught me more in 20 minutes then my coach has taught me in 2 years. <br />
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12:00-several EN'ers met up for lunch and discussed the course.<br />
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8:00 p.m. - Met several EN'ers and FB friends at the Great Dane for a few brews and laughs. <br />
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<b><u>Saturday</u></b><br />
<br />
<ul>
<li>Goal was to have a very large breakfast. Mission accomplished. I swallowed scrambled eggs times three helpings, 6 pieces of french toast, bacon, toast with pb/j, and a fruit parfait.</li>
<li>Sipped Gatorade all day. No water.</li>
<li>Briefly walked around the biggest farmers market in North America</li>
<li>Mandatory bike check in and bags</li>
<li>Lunch was pizza from pizza hut that we had delivered(mandatory)</li>
<li>Supper was 3 Ensure Plus</li>
<li>In bed by 2100 hours.</li>
</ul>
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<br />
<b><u>Sunday Race Day</u></b><br />
Woke at 0230 and had two bare naked fruit smoothies and back to sleep<br />
Then woke up for the day at 0430 and had 2 Ensure Plus, two salt tablets, and a liter of Gatorade<br />
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<b><u>Weather:</u></b><br />
48 was the low and 73 was to be the high<br />
Wind 8-18 mph out of the northwest and switching to straight north by 0900<br />
Sunny and not a cloud in the sky<br />
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<b><u>Race Weight:</u></b> 160 pounds (note this was 12 pounds heavy then St George) I felt stronger and healthy though.<br />
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<b><u>Bike</u></b>: Cervelo Carbon P3 (White Lightning)<br />
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<b><u>Gearing</u></b>: 50/34 compact crank and 28/11 cassette. I rode the course two days in July with a 53/39 and 28/11 and new that I needed to put the compact crank on to have a good run.<br />
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<b><u>Wheels</u></b>: Front-Zipp 404 Firecrest<br />
<b><u>Rear</u></b>: Disc Wheel cover over a DT Swiss RR 585 with a built in power tap pro elite<br />
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<b><u>Tires</u></b>: Conti Grand Prix 4000<br />
<u style="font-weight: bold;">Tubes: </u>The cheapest I could find and I am serious<br />
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Raced strictly with power, did not worry about RPM, Speed, etc. Goal was to race at .70 intensity, to keep my TSS (training stress score) less then 300, and my VI (Variable Index less then 1.06. All accomplished and will share later.<br />
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<b><u>Nutrition</u></b>: Infinite 270 cals/hr, One bottle of Perform and hour, one Roctane GU and hour, and a Honey Stinger waffle and hour. Total of ~ 700 cals/hr. No water intake at all until the run. No salt tabs at all throughout the day. <br />
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<b><u>SWIM: Goal 1:15 Actual: 1:14:46</u></b><br />
The swim had changed from two loops to one loop this year. It was broken down as follows. First straight away was ~ 1000, then 200, then 1800, 400, and 600. I actually started out wide and aimed straight for the first turn buoy. I am convinced there is no special place to line up now in the swim for it was a battle from the cannon. Was able to get some smooth water for awhile then cage match broke out, smooth water, and a cage match. Proud to say I never once took a blow to the face, head, nutz, or noggin. Delivered a good elbow and a few strong kicks though. Was able to follow feet and body's a good chunk of the way. Our first turn was fun cause a lot of the swimmers making the turn took a few seconds to let out a "Mooooooo". Made me lol.<br />
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<b><u>T1</u></b><br />
Note Wisconsin has probably one of the longest T1's but is fun. You exit the water, then the wet suit strippers are waiting for you. You sit lay down and they pull off your wet suit for you. Then run up the helix to the top floor where you then enter the Monona Terrace. You enter one room and grab you bike bag and then enter a second room to change. From there you run out a door then back to the entrance of T1 to get your bike. The helix is lined with spectators the entire way making the long run seem short.<br />
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<b><u>BIKE: Goa:l < 6 hours Actual: 5:59:01</u></b><br />
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So you get your bike and you then walk it to the mount line and ride it down the helix. You then get on a bike path and this is a NO PASS ZONE. You go under a small bridge and into the Alliance Center parking lot which eventually spits you out on Rim Rock Road. The first 18 miles are called the "Stick". My goal here was to relax, eat, drink, and be merry. I stuffed myself with a Honey Stinger Waffle and sucked down a 20 oz bottle of Gatorade I had loaded on my bike earlier. Note the stick has the start of some nice hills. I couldn't believe peeps were standing up and grinding up these hills. My thoughts were they have no idea whats coming. <br />
<a href="http://www.blogger.com/goog_183614367"><br /></a><a href="http://ironmanwisconsin.com/files/2010/09/Wisconsin_BikeElevation_20121.pdf">Ironman Wisc Bike Profile-Click to view</a><br />
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My goal was to ride the course at .70-.71 intensity which correlates for me around 180 watts. I was not worried about my speed at all. If I could ride my watts, smooth out the hills then we would be setting things up for a decent marathon. My Goal was to keep my TSS (Training Stress Score) under 300 and my VI (variable index) under 1.06. All this was accomplished. There is a ton of free speed on this course if you truly know how to ride it. Hopefully next year I can shave 15-20 more minutes off the bike. (Goal is to bust azz during my Out season that starts Jan 1) Noted the wind to come on more during the second loop but living in the Midwest and training in the wind all year it was not a big deal for me. Heard lots of comments though about how horrible the wind was. Coming off the loop for the second time and headed through Verona I noted the time and was very happy knowing I should be under 6 hours. Once back on the stick I again drank the rest of my feed bottle, ate two Honey Stinger waffles, and finished off the bottle of Perform. I literally stuffed myself plumb full. I wanted to be topped off for the run. Since the weather was cool I chose not to take in any additional salt supplements. Back to the helix, riding up it was again lined with spectators screaming and yelling-loved it!!! Ghost rode the bike and handed it off to a volunteer.<br />
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<u><b>Bike Numbers/stats from Joule 2.0</b></u><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Verdana;"><span style="font-size: x-small;"></span></span></span><br />
<span style="font-size: x-small;">Entire workout<b>:</b></span><br />
<span style="font-size: x-small;">Duration: 5:57:58 </span><br />
<span style="font-size: x-small;">Work: 3557 kJ</span><br />
<span style="font-size: x-small;"><i><u>TSS: 297.3 (intensity factor 0.708)</u></i></span><br />
<span style="font-size: x-small;">Norm Power: 178</span><br />
<span style="font-size: x-small;">VI: 1.05</span><br />
<span style="font-size: x-small;">Distance: 112.003 mi</span><br />
<span style="font-size: x-small;"><i>Elevation Gain: 5371 ft</i></span><br />
<span style="font-size: x-small;">Elevation Loss: 5414 ft</span><br />
<span style="font-size: x-small;">Grade: -0.0 % (-36 ft)</span><br />
<span style="font-size: x-small;">Min Max Avg</span><br />
<span style="font-size: x-small;">Power: 0 433 166 watts</span><br />
<span style="font-size: x-small;">Cadence: 30 110 93 rpm</span><br />
<span style="font-size: x-small;">Speed: 0 47.2 18.7 mph</span><br />
<span style="font-size: x-small;">Pace 1:16 0:00 3:12 min/mi</span><br />
<span style="font-size: x-small;">Hub Torque: 0 36 7 lb-in</span><br />
<span style="font-size: x-small;">Altitude: 617 1032 787 ft</span><br />
<span style="font-size: x-small;">Crank Torque: 0 803 152 lb-in</span><br />
<span style="font-size: x-small;">Temperature: 60.8 75.2 68.2 Fahrenheit</span><br />
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<br />
<b><u>T2</u></b><br />
Ran into the Monona grabbed my run bag and into the changing room. I decided I was going to be comfortable for the run therefore changed into running shorts and shirt. Out the door, to the porta potty, gave my wife a kiss, and off I went. <br />
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<b><u>RUN GOAL Sub 4 hour Actual 3:57:22</u></b><br />
<b><u><br /></u></b><a href="http://connect.garmin.com/activity/221655302">Garmin file for the marathon</a> (click for details and map of marathon course)<br />
<b><u><br /></u></b>I have to say I was feeling awesome from the start of the run. I know my body well enough that I can't run the EN way of EP+30 seconds. My body in training has wanted to go straight to 8:30-8:45 minute miles. This was my 20th marathon and I always slow down the last few miles no matter what. Therefore, my plan was to go out running 8:30-9:00 minute miles and just go with it. The crowds reminded me so much of running the Chicago Marathon-they were lined on both sides of the roads, the college student were yelling at us from there apartment balconies, friends that had traveled from Des Moines to cheer were giving me prompts, they were everywhere!!!!! I did walk 30 steps as EN teaches through each aid station and made sure I got some fluids down. I alternated Perform, water, and coke. Later I would combine the perform and water cause I was really starting to hate the taste of Perform. Well before I knew it I was done with the first loop and seen my wife. That was a great boost however I couldn't get to her cause she was by the special needs bags. I told her I lost my GPS and that is why she was not able to track me. She was keeping the social pages updated. Well I told myself I was going to walk up Observatory hill both times. I was able to smoke up it the first loop and then did walk about 20 seconds of it the second round. I was able to get to mile 23 before the "SUCK" found me. With three miles left I for some reason got pretty emotional and thought to myself the real reason I was running this race and the pain I was feeling was nothing compared to what the Children that have suffered and currently suffering and going through Cancer treatments had and having to go through. Seriously got teary eyed and kind of bawled for a minute. Mile 24 I stopped for my last big drink of perform, water, and coke-yep, I sucked it all down this time and off I went. The last climb up State street, around the Capitol to the finish line was FOREVER. Finally I could here Mike Reilly telling finishers they were an Ironman. I slowed down for the 500 yard straight away down the finishers chute and damn it I soaked it all in!!!!!!!!! Then there it was - Carl Noftsger from Altoona, Iowa you are an IRONMAN!!!!!! <br />
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<a href="http://ironmanwisconsin.com/files/2010/09/Wisconsin_RunElevation_20121.pdf">Ironman Wisconsin Run Profile-click to view</a><br />
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I crossed the line and immediately locked eyes with my wife-Alison who was teary eyed as I was and there to the left were The V brothers and there wife's. The catcher was there to stop me and I knew then it was over. Going from moving for 11 hours to a sudden stop my body didn't really care for that so that dry heaving started. I told myself to hold it in cause if I vomited that meant a trip to the med tent and I really didn't want to spend anytime in there. Well after she was sure I was okay she whisked me off to the finishers picture and then released me to my wife. <br />
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<b><i><u><span style="font-size: large;">Total time: 11:26:37</span></u></i></b><br />
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This race was a PR of <i>1hour and 37 minutes</i> for me over Ironman St George that was completed in May.<br />
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<br />
The volunteers at this venue are above and beyond anything you have ever seen. Top notch all around. <br />
<br />
Ironman Wisconsin 2013 is a target race for Endurance Nation Athletes so it will be an EPIC Adventure.....<br />
<br />
Next up is Ironman Cozumel on 11/25/12. The next week will be spent recovering as stretching, soaking in hot tub, daily ice baths if warranted. Week two back to swimming, bringing back in the bike with distance and slowly the interval work, and last but not least bringing back the run. <br />
<br />
Cozumel is a 1.2 mile swim out into the current then flip and swim back with the current, a 112 mile three loop bike course. No disc wheels allowed d/t the severe cross winds on the south side of the island and a two loop flat and fast marathon. Looking for good things to happen here. Only downside is the heat and humidity. Will need to dial in the nutrition with a higher salt base it looks like. <br />
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See you on the roads.<br />
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<b><u><br /></u></b>Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com1tag:blogger.com,1999:blog-1010441023709367709.post-42311726869407443862012-09-03T14:28:00.003-05:002012-09-03T14:28:53.796-05:00Week 12 of 12.....Race week....Ironman #2 of 3!!!!!Well while I had a few minutes of downtime I decided to write this weeks post. My next post will be following the race on 9/9/12.<br />
<br />
For those that have been following me and sending me weekly emails and motivational texts, THANKS!!! <br />
<br />
This will be Ironman #2 out of #3 this year for me. This is my AAA race meaning this is the race I go for broke. I have a very lofty goal I am reach of and in order to reach that goal I will have to take this body/heart/soul to somewhere it has never been before. The name of the game is execution/nutrition to be spot on/and a little bit of luck. The weather outlook is looking to be beautiful. A high of 74 and sunny with minimal wind. Remember though St George was to be beautiful/hot with minimal wind and a small hurricane came up once we were in the water. Mother nature please be kind to us. <br />
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I want to take a few lines to reach out and say, "THANKS" to out sponsors, friends, family and etc.<br />
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I am racing with a couple teams this year: <a href="http://www.im4rm.com/">IM4RM</a> and <a href="http://endurancenation.us.dnnmax.com/UserLogin/tabid/95/Default.aspx?returnurl=%2fDefault.aspx">Endurance Nation </a><br />
<br />
Sponsors: <a href="http://endurancenation.us.dnnmax.com/UserLogin/tabid/95/Default.aspx?returnurl=%2fDefault.aspx">Endurance Nation</a>, <a href="http://www.iaff-local4.org/index.cfm?section=1">Des Moines Professional Firefighters, Local #4</a>, <a href="http://travissav.com/">Travis Audio and Video</a>, <a href="http://legacystoneofeastia.com/">Legacy Stone of Eastern Iowa</a>, <a href="http://www.oralhealthclinic.com/">Chad Johnson, Oral Clinic, PC</a>, <a href="http://www2.vermeer.com/vermeer/region">Vermeer</a>, <a href="http://www.stctire.com/storefrontCommerce/">STC Tire and Exhaust</a>, <a href="http://www.callschaalyaall.com/">Schaal Heating and Cooling, Inc.</a>, Overbergen Family, and <a href="http://kylesbikes.com/">Kyles Bikes</a><br />
<br />
It has been a great year for our team so far and we fill blessed to have the support of the above sponsors along with our families and friends. I can't tell you how many times I visited Kyles Bikes over the past year. He even came in early on a freaking Sunday and worked on White Lightning when I twisted the chain. Our friends whom turned training partners-I can only tell you again and again thanks for the push and dragging me on some of those runs I wanted to skip after riding for 6 hours. <br />
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What is my goal for this race????? Number one to finish the race in the allowed time of 17 hours. Number two-I would like to beat my time from St. George-12:57, and number three-I want to enjoy the day, ride the bike course with the power numbers I am trained for nothing more nothing less and come off the bike knowing I can enjoy the marathon until the SUCK finds me. Once the SUCK arrives be able to stay inside my box and be able to finish with a smile on my face.<br />
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I am BIB # 1786. I will have a GPS tracker on so you can track me to the second. It will show my speed, elevation, and location. I will post this later in the week. You can also track me on the athlete tracker on Ironman.com or Irontrac. <br />
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See you out there!!!!Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-30501856357152615032012-08-31T17:13:00.002-05:002012-09-01T03:52:49.843-05:00Week 11/12....The numbers are inWell the taper is in full effect now for Ironman Wisconsin. All the pains that weren't present before are now upon me. All I ask is please keep the sickness away!! Lots of hand washing and keeping low for the next 9 days. <br />
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Its been quite the ride over the last 12 weeks. After St George I took a week completely off and then banged out two big bike weeks then back to swimming and slowly introduced running with the high intensity stuff being last. It was a great transition and will follow those guidelines if possible again for Ironman Cozumel which takes place Nov 25, 2012. <br />
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Well the numbers below are starting May first through August 31. Ironman Wisc is my AAA race and looking to have a great race despite the time on the clock at the end of the day. This is the race I will push myself to a place my body has never been before. Still not planning on bringing the suck to me and really hoping not to feel it till around mile 22 of the run. From there I will reach deep and hopefully be able to pull out some magic dust and finish strong~!!!!<br />
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I am very meticulous about my training logs. I use Garmin Connect software for everything and WKO which is a software with Training Peaks. The numbers below are from May 1st through August 31. <br />
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;"><table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id101:j_id103"><tbody id="j_id101:j_id103:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:0:j_id104"><span class="reportHeaderColumn">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:0:j_id106"><span class="reportValueColumn"><b><u>177 Activities May-Aug</u></b></span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:1:j_id104"><span class="reportHeaderColumn">Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:1:j_id106"><span class="reportValueColumn">2,834.80 mi</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:2:j_id104"><span class="reportHeaderColumn"><strong><u>Time:</u></strong></span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:2:j_id106"><span class="reportValueColumn"><strong><u>222:12:02 h:m:s</u></strong></span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:3:j_id104"><span class="reportHeaderColumn">Elevation Gain:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:3:j_id106"><span class="reportValueColumn">120,243 ft</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:4:j_id104"><span class="reportHeaderColumn">Avg Speed:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:4:j_id106"><span class="reportValueColumn">18.8 mph</span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:5:j_id104"><span class="reportHeaderColumn">Calories:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:5:j_id106"><span class="reportValueColumn">114,773 C</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:6:j_id104"><span class="reportHeaderColumn">Max Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:6:j_id106"><span class="reportValueColumn">118.47 mi</span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:7:j_id104"><span class="reportHeaderColumn">Max Power:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:7:j_id106"><span class="reportValueColumn">785 W</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:8:j_id104"><span class="reportHeaderColumn">Avg Power:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:8:j_id106"><span class="reportValueColumn">171 W</span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:9:j_id104"><span class="reportHeaderColumn">Avg Bike Cadence:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:9:j_id106"><span class="reportValueColumn"> 88 rpm</span></td></tr>
</tbody></table>
</span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Verdana;"><b><u>Total running miles: May-Aug</u></b></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;"><br /></span></span>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportHeaderColumn">Activities Count:</span><span class="reportValueColumn">63</span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><b><u><span class="reportHeaderColumn">Distance: </span><span class="reportValueColumn">670.36 mi</span></u></b></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><b><u><span class="reportHeaderColumn">Time: </span><span class="reportValueColumn">57:09:25 h:m:s</span></u></b></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportHeaderColumn">Elevation Gain:</span><span class="reportValueColumn">12,593 ft</span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportHeaderColumn">Avg Speed:</span><span class="reportValueColumn">7.0 mph</span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportHeaderColumn">Calories:</span><span class="reportValueColumn">33,489 C</span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportHeaderColumn">Max Distance:</span><span class="reportValueColumn">26.14 mi(This was Ironman St George)</span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><br /></span></span></span></span>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><b><u>Total Swimming Miles: May-Aug</u></b></span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><br /></span></span></span></span>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;"><table border="0" cellpadding="0" cellspacing="0" class="rich-table dr-table" id="j_id101:j_id103"><tbody id="j_id101:j_id103:tb">
<tr class="rich-table-row rich-table-firstrow dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:0:j_id104"><span class="reportHeaderColumn">Count:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:0:j_id106"><span class="reportValueColumn">49 Activities</span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:1:j_id104"><span class="reportHeaderColumn"><b><u>Distance:</u></b></span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:1:j_id106"><span class="reportValueColumn"><b><u>51.01 m</u></b>i</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:2:j_id104"><span class="reportHeaderColumn"><b><u>Time:</u></b></span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:2:j_id106"><span class="reportValueColumn"><b><u>35:13:27 h:m:s</u></b></span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:3:j_id104"><span class="reportHeaderColumn">Elevation Gain:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:3:j_id106"><span class="reportValueColumn">0 ft</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:4:j_id104"><span class="reportHeaderColumn">Avg Speed:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:4:j_id106"><span class="reportValueColumn">1.5 mph</span></td></tr>
<tr class="rich-table-row progressRowAlternate"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:5:j_id104"><span class="reportHeaderColumn">Calories:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:5:j_id106"><span class="reportValueColumn">12,185 C</span></td></tr>
<tr class="rich-table-row dr-table-firstrow progressRow"><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:6:j_id104"><span class="reportHeaderColumn">Max Distance:</span></td><td class="rich-table-cell dr-table-cell" id="j_id101:j_id103:6:j_id106"><span class="reportValueColumn">2.67 mi</span></td></tr>
</tbody></table>
</span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><br /></span></span></span></span>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><b><u><i>Total bike miles by the month: (From WKO)</i></u></b></span></span></span></span><br />
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><br /></span></span></span></span>
<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"></span></span></span></span><br />
Aug-2012 35:51:22 hours <b>681.93 miles</b><br />
Jul-2012 41:04:41 hours <b>767.86 miles (EN Tri Rally included)</b><br />
Jun-2012 33:56:46 hours <b>637.56 miles</b><br />
May-2012 35:36:33 hours <b>655.80 miles (Including St George) (Training started for IM Wisc)</b><br />
Apr-2012 32:00:58 hours <b>583.61 miles</b><br />
Mar-2012 48:58:40 hours <b>827.62 miles </b><br />
Feb-2012 29:53:39 hours <b>493.96 miles (Training started for IM St George)</b><br />
Jan-2012 28:19:12 hours <b>493.54 miles (Outseason)</b><br />
Dec-2011 16:59:26 hours <b>257.18 miles (Outseason)</b><br />
Nov-2011 22:07:31 hours <b>319.69 miles (Outseason)</b><br />
Oct-2011 19:27:12 hours <b>369.78 miles (Outseason)</b><br />
<b><br /></b>
<b>May-Aug Total miles = 2,743.15</b><br />
<b>Oct-Aug = 6,088.53 miles!!!! Lots of buttocks time.......</b><br />
<b><br /></b>
As you can see from the numbers above this has been my second full time job. Special thanks to my wife Alison whom has allowed me to partake in this hobby. I work as a full time firefighter so I am on 24 hours and off 48 hours which makes the training hours more conducive. I also work in the Pediatric ER and have only been working 8 hours a month just to keep my status par. These workouts have been two a days and sometimes three times a day. I workout, eat, try and nap, and workout again. Often meeting training partners at 0400 in the morning and knocking out a 5 hour bike my 0900 then getting the run in and done by 10. This way I have time to shower, take a short nap, and spend time with the family. On several occasions I was on the road by 0330 and getting my workouts done before going to the fire department at 0600. Therefore, after Wisc some downtime, family time will be needed before ramping back up for Ironman Cozumel. We are excited to be traveling with the family and spending Thanksgiving together in this Carribean destination. <br />
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Finished my last big bike wko today. Now it is all baby steps. The hay is stacked high in the barn and ready to roll. Now to stay loose, stretch, and healthy. <br />
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See you on the roads!!!!!<br />
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<span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px; font-family: Helvetica;"><span class="Apple-style-span" style="border-collapse: separate; border-spacing: 0px;"><span class="Apple-style-span" style="font-family: Verdana;"><span class="reportValueColumn"><br /></span></span></span></span>Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0tag:blogger.com,1999:blog-1010441023709367709.post-6760723984929944912012-08-21T16:46:00.000-05:002012-08-21T16:46:10.516-05:00Ironman number 2/3 approachingWell I have made it to week 10 of 12 of this training plan!! Please note I am just going to throw down in this blog what comes to mind. Hope you don't mind.<br />
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Ironman Wisconsin sits on the Horizon now waiting for me. The next 2.5 weeks for me consists of a very slow taper. Now its time to be safe, stay injury free, and healthy. <br />
<br />
This past weekend was my last race rehearsal which consisted of a hundred plus mile ride at my goal watts for the race and a 6 mile run at my goal pace. We have trained hard over the past several weeks doing functional thresholds, super sets or VO2 max, and countless hours of riding and running to hone in this. We were able to bring the 100 miles in at 5:14 but we were at .714 intensity. The goal was to ride at .70. Even though we were slightly over our TSS (training stress score) was only 266. My goal for Wisc is to keep it under 300. So what is TSS? I am glad you asked. <br />
It is explained in detail here:<br />
<a href="http://support.trainingpeaks.com/personal-edition/training-stress-scores.aspx#TSS">http://support.trainingpeaks.com/personal-edition/training-stress-scores.aspx#TSS</a><br />
During the ride we climbed ~ 4000 feet and descended approx the same.<br />
The Ironman Wisc bike course according to the website is:<br />
<a href="http://ironmanwisconsin.com/files/2010/09/Wisconsin_BikeElevation_20121.pdf">http://ironmanwisconsin.com/files/2010/09/Wisconsin_BikeElevation_20121.pdf</a><br />
I am not worried about speed on the bike. Going to follow by goal watts to a T and whatever else happens will happen.<br />
<br />
The past twelve weeks has been a blast training with others doing the race on 9/9/12. Caleb Pike a teammate of IM4RM- <a href="http://www.im4rm.com/">http://www.im4rm.com</a> It has been a treat training this season and knowing we are doing this race for a cause and a meaning. Mrs. Aryn Flood-this chicka when be chicking several men during the swim, bike, and run. She has a lofty goal in mind so be on the look out for her. Steve Mayberry-who swears he is over 50 years old but trains and competes like a young buck!!, Troy Morris(Power Twin)-rain, shine, blizzard, biking in 20 degree weather, hail, wind, we have trained through it all, Austin and Tyler Vander Linden(The V brothers), Jonathon Meyer-my so called swimming coach. I made it point to swim with him cause he pushed me in the water. I didn't have a choice and my times improved over the past twelve weeks. Nothing out laddish but now swimming comfortably at 1:27-1:30 per 100 yards and able to go for 4000 yards, Kari Wiklund, Jonathon Barlow-the training partner who pushes me beyond my limits on the intervals. I can't thank you enough for all the early morning runs and track workouts. <br />
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Onto the vampire....meaning the ones who got up as early as 0345 to ride with the moon. Dr. Chad Johnson. Note Chad is also training for an endurance event of his own called: RAID-Ride Across Iowa in a Day on Sept 29th. Note there is a full and half version of this. If you are looking for a fall challenge of your own check it out here: <a href="http://www.rideacrossiowa.com/">http://www.rideacrossiowa.com</a><br />
Most of the mentioned above also ride early but not sure they truly embrace it like Chad and I do :). Nothing like hitting it at 0345 and being done with a century ride at 0845!!<br />
<br />
Need to give a HUGE shout out to Kyle Robinson and his crew at Kyles Bikes. <a href="http://kylesbikes.com/">http://kylesbikes.com</a><br />
My bike has been in and out of his store several times and before my races he goes through the bike with a fine tooth comb. I waited a little to long this last time. My bike had not had a tune up since St George and well I put approx 2600 miles on it. Well white lightning needed a tube up really bad, two new Conti 4000 tires, tubes, bar tape, tires trued up. It was ugly $$ wise but was wayyyyyy needed. They also found what appears to be two cracks in her carbon frame. We are not sure if it is a crack or the paint but sure looks suspicious. Safe to ride though he assured me. Top notch service and prompt. If you need anything bike, running, tri, etc check them out. You can order online from their TriSupply store at: <a href="http://www.discounttrisupply.com/">http://www.discounttrisupply.com</a><br />
<br />
As my 12 week plan is coming to a close and the race gets closer I have to say I feel stronger, more flexible, and better prepared for this race then I did for Ironman St. George. This race is my AAA race and I am hoping for the best. This week we slowly bring down the bike and run. My longest bike of the week will be 3 hours and my longest run is 90 min. Next week it is 2 hours and 70 min. The swimming remains pretty steady this week. 3 days of 3000 plus yards. For me the hardest part about the taper is my diet. I feel like I am starving but can't consume the same amount of calories cause I am not burning as much. I also crave pure junk food!!!!!! <br />
<br />
Today's workout was an hour bike. So the workouts are shorter but the intensity seems higher. Of the 60 minutes forty five of those minutes were rode at 95-100%. <br />
Bike Wko from today: http://connect.garmin.com/activity/213246150<br />
This was followed by a 1.70 mile or 3000 yard swim. <br />
<br />
After Ironman Wisc I am taking two weeks off with the exception of a few fun races then will slowly creep back into another ~ 8-9 week plan to get me through Ironman Cozumel.<br />
<br />
Well that's it until next week. <br />
<br />
Be safe out there!!!<br />
<br />
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<br />Carl F. Noftsgerhttp://www.blogger.com/profile/13357569425719590346noreply@blogger.com0