Wednesday, January 31st

I am tired today.

January Totals
Swim: 18.5K
Bike: 152.21 miles
Run: 32.25 miles

Given that it was a truncated month in terms of # of days of training I am happy with the volume. The bike/swim volume is up considerabely. February will be a good month.

I really don't know how to report this morning's trainer ride except to provide you with a graph of the wattage/HR data.

Tuesday, January 30th

Masters:
3.6K

Monday, January 29th

This morning I ran on the treadmill at the Y and then stretched on the "stretching machine" for about 15 minutes. I ran 3.4 miles in 28 minutes and then had a two minute cool down.

Let's talk about yesterday. In what was easily the coldest/windiest conditions I've ever ridden in I had one of the strongest cycling days I've ever had. Remember last week when I said "I averaged 180 watts for the ride" and was really happy? Well yesterday we averaged 190 watts and yesterday we had some sections that were much much much easier than we had last week. Translation? Some really hard sets yesterday.

We had a suicidal warm up that involved catching a group of cyclists that had begun about 8 minutes before us, moving into a headwind. Second, we hammered it pretty hard from the 359/529 intersection all the way into Bellville. Third, we hit it equally hard between San Felipe and Pattison on the way home.

It was a hard day and I'll thank Mr. Daerr for allowing to suck his wheel all day. Even though I was drafting, the watts don't lie, so I'll let you read them. Check out the best averages for 30min and 60min. Those are big numbers for me. Like HUGE.

If you had told me before our ride that I would have peak 20, 30 and 60 min readings of over 210 watts, each, I would have probably laughed at you. That's probably why Justin said, "just stick to my wheel and don't worry about anything else. hang on."

Entire workout (190 watts):
Duration: 3:09:43
Work: 2151 kJ
TSS: 420.9 (intensity factor 1.156)
Norm Power: 214
VI: 1.13
Distance: 56.723 mi
Min Max Avg
Power: 0 678 190 watts
Heart rate: 81 167 140 bpm
Cadence: 23 128 80 rpm
Speed: 0 28.3 18.0 mph
Pace 2:07 0:00 3:20 min/mi
Hub Torque: 0 350 72 lb-in
Crank Torque: 0 1019 204 lb-in

Peak 5s (579 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 82 ft
Min Max Avg
Power: 548 622 579 watts
Heart rate: 126 134 130 bpm
Cadence: 55 65 61 rpm
Speed: 10.9 12.4 11.6 mph
Pace 4:51 5:31 5:10 min/mi
Hub Torque: 298 350 331 lb-in
Crank Torque: 722 842 806 lb-in

Peak 10s (548 watts):
Duration: 0:10
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 180 ft
Min Max Avg
Power: 467 622 548 watts
Heart rate: 126 144 135 bpm
Cadence: 55 70 65 rpm
Speed: 10.9 13 12.2 mph
Pace 4:36 5:31 4:54 min/mi
Hub Torque: 238 350 299 lb-in
Crank Torque: 564 842 719 lb-in

Peak 20s (528 watts):
Duration: 0:20
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 374 ft
Min Max Avg
Power: 467 622 528 watts
Heart rate: 126 155 144 bpm
Cadence: 55 72 67 rpm
Speed: 10.9 13.3 12.6 mph
Pace 4:31 5:31 4:46 min/mi
Hub Torque: 238 350 280 lb-in
Crank Torque: 563 842 668 lb-in

Peak 30s (487 watts):
Duration: 0:30
Work: 15 kJ
TSS: 5.8 (intensity factor 2.632)
Norm Power: n/a
VI: n/a
Distance: 551 ft
Min Max Avg
Power: 261 622 487 watts
Heart rate: 121 157 142 bpm
Cadence: 53 73 66 rpm
Speed: 10.3 13.5 12.5 mph
Pace 4:26 5:49 4:48 min/mi
Hub Torque: 130 350 260 lb-in
Crank Torque: 306 842 632 lb-in

Peak 1min (368 watts):
Duration: 1:00
Work: 22 kJ
TSS: 9.5 (intensity factor 2.378)
Norm Power: n/a
VI: n/a
Distance: 0.252 mi
Min Max Avg
Power: 109 624 368 watts
Heart rate: 110 158 136 bpm
Cadence: 53 89 68 rpm
Speed: 10.3 23.1 14.9 mph
Pace 2:36 5:49 4:01 min/mi
Hub Torque: 34 350 184 lb-in
Crank Torque: 132 842 468 lb-in

Peak 2min (303 watts):
Duration: 2:01
Work: 37 kJ
TSS: 8.8 (intensity factor 1.618)
Norm Power: n/a
VI: n/a
Distance: 0.583 mi
Min Max Avg
Power: 167 460 303 watts
Heart rate: 144 165 157 bpm
Cadence: 67 91 81 rpm
Speed: 16 18.5 17.4 mph
Pace 3:14 3:45 3:27 min/mi
Hub Torque: 62 181 116 lb-in
Crank Torque: 176 492 318 lb-in

Peak 5min (282 watts):
Duration: 5:01
Work: 85 kJ
TSS: 19.3 (intensity factor 1.518)
Norm Power: 281
VI: 0.99
Distance: 1.584 mi
Min Max Avg
Power: 0 480 282 watts
Heart rate: 149 167 161 bpm
Cadence: 70 99 82 rpm
Speed: 16 26 18.9 mph
Pace 2:19 3:45 3:10 min/mi
Hub Torque: 0 181 102 lb-in
Crank Torque: 0 517 291 lb-in

Peak 10min (272 watts):
Duration: 10:01
Work: 163 kJ
TSS: 37.6 (intensity factor 1.5)
Norm Power: 277
VI: 1.02
Distance: 3.273 mi
Min Max Avg
Power: 0 621 272 watts
Heart rate: 121 167 152 bpm
Cadence: 64 99 81 rpm
Speed: 16 26 19.6 mph
Pace 2:19 3:45 3:04 min/mi
Hub Torque: 0 225 94 lb-in
Crank Torque: 0 719 285 lb-in

Peak 20min (236 watts):
Duration: 20:01
Work: 283 kJ
TSS: 58.3 (intensity factor 1.322)
Norm Power: 245
VI: 1.04
Distance: 6.359 mi
Min Max Avg
Power: 0 678 236 watts
Heart rate: 139 164 152 bpm
Cadence: 42 105 82 rpm
Speed: 10.3 25.1 19.1 mph
Pace 2:23 5:51 3:09 min/mi
Hub Torque: 0 299 85 lb-in
Crank Torque: 0 764 245 lb-in

Peak 30min (230 watts):
Duration: 30:01
Work: 415 kJ
TSS: 84.3 (intensity factor 1.298)
Norm Power: 240
VI: 1.04
Distance: 9.309 mi
Min Max Avg
Power: 0 678 230 watts
Heart rate: 138 164 152 bpm
Cadence: 42 114 85 rpm
Speed: 10.3 25.1 18.6 mph
Pace 2:23 5:51 3:13 min/mi
Hub Torque: 0 299 86 lb-in
Crank Torque: 0 764 233 lb-in

Peak 60min (212 watts):
Duration: 1:00:01
Work: 765 kJ
TSS: 156.4 (intensity factor 1.25)
Norm Power: 231
VI: 1.09
Distance: 17.507 mi
Min Max Avg
Power: 0 678 212 watts
Heart rate: 110 167 143 bpm
Cadence: 29 128 78 rpm
Speed: 3.9 26 17.5 mph
Pace 2:19 15:34 3:26 min/mi
Hub Torque: 0 299 82 lb-in
Crank Torque: 0 837 231 lb-in

Friday, January 26th

What a great morning for a run!

I did the neighborhood 5+ mile loop in 45:31 at AVG HR 160. I hit 160 at about mile 2.6 and carried through 165-175 through the last 2 miles. That's a pace of just over 8 minutes per mile btw...and one second faster than when I ran it when I got back from Hawaii. Here's the map.

Thursday Night

Masters Swim:

200 swim
200 kick
200 pull
10 x 100 swim
5 x 50 kick
10 x 75
5 x 50 kick
10 x 50
100 swim c/d

3.45K

On another note...

Masters swim this eve.

Thursday, January 25th

Wow. This morning's trainer ride consisted of a 10 minute warmup (J suggested 5 but I needed 10) followed by 10 x 1 min. 95% efforts with 2 min. recos after the first 5 sets and 3 minute recos after each of the last 5 sets.

I was all_over_the_place in terms of wattage output. Take a look at the output graph below (click it to enlarge), then we can discuss each interval.













First Set (forgot to hit interval buttons):
Duration: 1:01.74
Work: 19 kJ
TSS: 5 (intensity factor 1.71)
Norm Power: n/a
VI: n/a
Distance: 0.378 mi
Min Max Avg
Power: 215 375 314 watts
Heart rate: 122 149 136 bpm
Cadence: 75 89 83 rpm
Speed: 17.5 23.6 22.0 mph
Pace 2:32 3:25 2:44 min/mi
Hub Torque: 77 105 94 lb-in
Crank Torque: 230 369 319 lb-in
* I started off timid, wanting to last the full minute.


Power-Tap #1 (second interval):
Duration: 0:58
Work: 29 kJ
TSS: 13.1 (intensity factor 2.854)
Norm Power: n/a
VI: n/a
Distance: 0.428 mi
Min Max Avg
Power: 107 745 495 watts
Heart rate: 113 172 150 bpm
Cadence: 68 94 83 rpm
Speed: 13.3 37.2 26.4 mph
Pace 1:37 4:31 2:17 min/mi
Hub Torque: 53 146 121 lb-in
Crank Torque: 126 687 497 lb-in
* I started off way way too hard and fizzled out early.


Power-Tap #3 (third interval):
Duration: 0:59
Work: 21 kJ
TSS: 6.6 (intensity factor 2.003)
Norm Power: n/a
VI: n/a
Distance: 0.368 mi
Min Max Avg
Power: 137 418 356 watts
Heart rate: 128 163 147 bpm
Cadence: 69 90 85 rpm
Speed: 13.1 23.9 22.3 mph
Pace 2:31 4:35 2:41 min/mi
Hub Torque: 69 116 105 lb-in
Crank Torque: 168 397 354 lb-in

Power-Tap #5 (fourth interval):
Duration: 0:57
Work: 20 kJ
TSS: 6.2 (intensity factor 1.982)
Norm Power: n/a
VI: n/a
Distance: 0.35 mi
Min Max Avg
Power: 149 402 352 watts
Heart rate: 127 165 146 bpm
Cadence: 52 89 78 rpm
Speed: 14.3 23.5 22.1 mph
Pace 2:33 4:12 2:43 min/mi
Hub Torque: 69 115 105 lb-in
Crank Torque: 164 603 382 lb-in

Power-Tap #7:
Duration: 0:59
Work: 20 kJ
TSS: 6.1 (intensity factor 1.927)
Norm Power: n/a
VI: n/a
Distance: 0.362 mi
Min Max Avg
Power: 155 386 342 watts
Heart rate: 126 161 145 bpm
Cadence: 75 93 88 rpm
Speed: 14 22.9 21.7 mph
Pace 2:37 4:17 2:46 min/mi
Hub Torque: 73 113 103 lb-in
Crank Torque: 174 363 328 lb-in

Power-Tap #9:
Duration: 1:03
Work: 20 kJ
TSS: 5.6 (intensity factor 1.784)
Norm Power: n/a
VI: n/a
Distance: 0.368 mi
Min Max Avg
Power: 116 366 317 watts
Heart rate: 124 161 145 bpm
Cadence: 74 94 87 rpm
Speed: 13.5 22.6 21.2 mph
Pace 2:40 4:27 2:50 min/mi
Hub Torque: 57 109 98 lb-in
Crank Torque: 133 354 306 lb-in
*This was a weak interval overall.

Power-Tap #11:
Duration: 0:59
Work: 17 kJ
TSS: 3.9 (intensity factor 1.533)
Norm Power: n/a
VI: n/a
Distance: 0.333 mi
Min Max Avg
Power: 115 330 281 watts
Heart rate: 127 153 141 bpm
Cadence: 72 86 81 rpm
Speed: 13.6 21.5 20.2 mph
Pace 2:47 4:25 2:58 min/mi
Hub Torque: 56 103 92 lb-in
Crank Torque: 131 333 292 lb-in
*This one was even weaker.


Power-Tap #13:
Duration: 1:02
Work: 21 kJ
TSS: 6.1 (intensity factor 1.885)
Norm Power: n/a
VI: n/a
Distance: 0.371 mi
Min Max Avg
Power: 115 402 336 watts
Heart rate: 120 164 146 bpm
Cadence: 73 94 87 rpm
Speed: 13.5 23.5 21.7 mph
Pace 2:33 4:26 2:46 min/mi
Hub Torque: 56 113 102 lb-in
Crank Torque: 131 374 323 lb-in

Power-Tap #15:
Duration: 0:58
Work: 17 kJ
TSS: 4.5 (intensity factor 1.667)
Norm Power: n/a
VI: n/a
Distance: 0.336 mi
Min Max Avg
Power: 95 341 299 watts
Heart rate: 122 154 140 bpm
Cadence: 73 89 85 rpm
Speed: 13.4 21.9 20.8 mph
Pace 2:44 4:29 2:53 min/mi
Hub Torque: 47 104 94 lb-in
Crank Torque: 110 335 296 lb-in

Power-Tap #17:
Duration: 1:00
Work: 21 kJ
TSS: 5.9 (intensity factor 1.88)
Norm Power: n/a
VI: n/a
Distance: 0.371 mi
Min Max Avg
Power: 193 415 345 watts
Heart rate: 121 163 144 bpm
Cadence: 77 88 84 rpm
Speed: 14.8 23.6 22.2 mph
Pace 2:32 4:03 2:43 min/mi
Hub Torque: 86 116 103 lb-in
Crank Torque: 212 398 345 lb-in


Overall the average seems to be residing in the 320-350 region. Holding this pace for a minute is not 100% but it is challenging the more times you do it repetitively. All in all it shows me that I am a much weaker cyclist than I thought I was when I first started using power to train. HOWEVER, it is clear that I have much _a_lot_ of headway in my power since I began training with it. Now for the peaks. The second interval obviously threw a wrench into this data so I am choosing to look at the 5min figures as a good indicator of the workout overall.



Peak 5s (705 watts):
Duration: 0:05
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 269 ft
Min Max Avg
Power: 676 745 705 watts
Heart rate: 113 120 115 bpm
Cadence: 88 94 91 rpm
Speed: 33.4 37.2 36.0 mph
Pace 1:37 1:48 1:40 min/mi
Hub Torque: 120 143 130 lb-in
Crank Torque: 607 687 653 lb-in

Peak 10s (665 watts):
Duration: 0:10
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 489 ft
Min Max Avg
Power: 585 745 665 watts
Heart rate: 113 133 121 bpm
Cadence: 82 94 88 rpm
Speed: 29.5 37.2 33.1 mph
Pace 1:37 2:02 1:49 min/mi
Hub Torque: 120 146 133 lb-in
Crank Torque: 603 687 640 lb-in

Peak 20s (622 watts):
Duration: 0:20
Work: 13 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 915 ft
Min Max Avg
Power: 534 745 622 watts
Heart rate: 113 150 132 bpm
Cadence: 82 94 86 rpm
Speed: 27.3 37.2 30.7 mph
Pace 1:37 2:12 1:57 min/mi
Hub Torque: 120 146 134 lb-in
Crank Torque: 531 687 612 lb-in

Peak 30s (597 watts):
Duration: 0:30
Work: 18 kJ
TSS: 8.7 (intensity factor 3.227)
Norm Power: n/a
VI: n/a
Distance: 0.25 mi
Min Max Avg
Power: 497 745 597 watts
Heart rate: 113 161 140 bpm
Cadence: 82 94 85 rpm
Speed: 25.8 37.2 29.4 mph
Pace 1:37 2:19 2:02 min/mi
Hub Torque: 120 146 134 lb-in
Crank Torque: 482 687 591 lb-in

Peak 1min (480 watts):
Duration: 1:00
Work: 29 kJ
TSS: 13.6 (intensity factor 2.843)
Norm Power: n/a
VI: n/a
Distance: 0.439 mi
Min Max Avg
Power: 107 745 480 watts
Heart rate: 113 172 150 bpm
Cadence: 64 94 83 rpm
Speed: 13.3 37.2 25.9 mph
Pace 1:37 4:31 2:19 min/mi
Hub Torque: 53 146 119 lb-in
Crank Torque: 126 687 483 lb-in

Peak 2min (289 watts):
Duration: 2:01
Work: 35 kJ
TSS: 18 (intensity factor 2.312)
Norm Power: n/a
VI: n/a
Distance: 0.651 mi
Min Max Avg
Power: 81 745 289 watts
Heart rate: 111 172 134 bpm
Cadence: 64 94 76 rpm
Speed: 12.1 37.2 19.4 mph
Pace 1:37 4:57 3:06 min/mi
Hub Torque: 44 146 84 lb-in
Crank Torque: 102 687 301 lb-in

Peak 5min (230 watts):
Duration: 5:01
Work: 69 kJ
TSS: 27.9 (intensity factor 1.827)
Norm Power: 338
VI: 1.47
Distance: 1.498 mi
Min Max Avg
Power: 56 745 230 watts
Heart rate: 111 172 133 bpm
Cadence: 59 94 76 rpm
Speed: 10.7 37.2 17.8 mph
Pace 1:37 5:35 3:22 min/mi
Hub Torque: 34 146 76 lb-in
Crank Torque: 67 687 242 lb-in

Peak 10min (198 watts):
Duration: 10:05
Work: 119 kJ
TSS: 44.9 (intensity factor 1.641)
Norm Power: 304
VI: 1.53
Distance: 2.704 mi
Min Max Avg
Power: 0 745 198 watts
Heart rate: 113 172 142 bpm
Cadence: 35 94 70 rpm
Speed: 3.7 37.2 16.1 mph
Pace 1:37 16:06 3:44 min/mi
Hub Torque: 0 146 68 lb-in
Crank Torque: 0 687 216 lb-in

Peak 20min (176 watts):
Duration: 20:05
Work: 211 kJ
TSS: 72.5 (intensity factor 1.475)
Norm Power: 273
VI: 1.55
Distance: 5.239 mi
Min Max Avg
Power: 0 745 176 watts
Heart rate: 103 172 136 bpm
Cadence: 35 94 72 rpm
Speed: 3.7 37.2 15.6 mph
Pace 1:37 16:06 3:50 min/mi
Hub Torque: 0 146 65 lb-in
Crank Torque: 0 687 193 lb-in

Peak 30min (165 watts):
Duration: 30:08
Work: 298 kJ
TSS: 95.2 (intensity factor 1.38)
Norm Power: 255
VI: 1.54
Distance: 7.718 mi
Min Max Avg
Power: 0 745 165 watts
Heart rate: 101 172 134 bpm
Cadence: 35 94 72 rpm
Speed: 3.7 37.2 15.4 mph
Pace 1:37 16:22 3:55 min/mi
Hub Torque: 0 146 63 lb-in
Crank Torque: 0 687 182 lb-in

Wednesday, January 24th

Cold, very wet run this morning. I wore a lot of clothes.

Tuesday, January 23rd

Monday included LOTS of stretching. All day. At least once an hour anyway I was tugging and bending and drinking tons of water.

This morning's swim. It was tough.

200 easy
200k
200 pull
Main Set
2 x 200 mod-hard on 20 sec rest
200 very easy, rest 200
200 faster than the 2 x 200s
easy 50
2 x 150 modhard on 15 sec rest
150 veyr easy on 15 sec rest
150 faster than other 150s
50 easy
2 x 100 modhard on 10sec
100 very easy on 30 sec rest
100 best effort
c/d with 200 easy mix

Sunday, January 21st

Dude,

YEsterday was a big ride for me. I think the data says it all. I am pretty pleased given how little cycling I've been putting in as of late. Add that I am sick and could not breathe from my nose for about 80% of the ride and I think I put a pretty solid day together. (No, riding with Justin had nothing to do with any of this.....well maybe...)

Entire workout (180 watts):
Duration: 2:44:11
Work: 1772 kJ
TSS: 288.2 (intensity factor 1.028)
Norm Power: 190
VI: 1.05
Distance: 48.99 mi
Min Max Avg
Power: 0 559 180 watts
Heart rate: 66 172 148 bpm
Cadence: 21 141 87 rpm
Speed: 0 26.1 17.9 mph
Pace 2:18 0:00 3:21 min/mi
Hub Torque: 0 377 67 lb-in
Crank Torque: 0 1211 176 lb-in

Peak 5s (496 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 177 ft
Min Max Avg
Power: 450 531 496 watts
Heart rate: 154 156 155 bpm
Cadence: 102 108 105 rpm
Speed: 22.6 25.3 23.8 mph
Pace 2:22 2:39 2:31 min/mi
Hub Torque: 120 155 138 lb-in
Crank Torque: 362 440 401 lb-in

Peak 10s (346 watts):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 200 ft
Min Max Avg
Power: 287 419 346 watts
Heart rate: 162 166 164 bpm
Cadence: 88 98 92 rpm
Speed: 12.6 14 13.2 mph
Pace 4:17 4:45 4:32 min/mi
Hub Torque: 144 216 173 lb-in
Crank Torque: 261 397 317 lb-in

Peak 20s (316 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 407 ft
Min Max Avg
Power: 231 419 316 watts
Heart rate: 161 166 163 bpm
Cadence: 84 99 92 rpm
Speed: 12.6 14.7 13.6 mph
Pace 4:04 4:47 4:25 min/mi
Hub Torque: 108 216 154 lb-in
Crank Torque: 197 397 292 lb-in

Peak 30s (299 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.2 (intensity factor 1.614)
Norm Power: n/a
VI: n/a
Distance: 633 ft
Min Max Avg
Power: 216 419 299 watts
Heart rate: 161 169 164 bpm
Cadence: 84 99 92 rpm
Speed: 12.6 17.1 14.2 mph
Pace 3:31 4:47 4:14 min/mi
Hub Torque: 93 216 141 lb-in
Crank Torque: 197 397 274 lb-in

Peak 1min (263 watts):
Duration: 1:00
Work: 16 kJ
TSS: 3.7 (intensity factor 1.49)
Norm Power: n/a
VI: n/a
Distance: 0.263 mi
Min Max Avg
Power: 180 419 263 watts
Heart rate: 161 171 166 bpm
Cadence: 84 100 93 rpm
Speed: 12.6 18.8 15.7 mph
Pace 3:11 4:47 3:49 min/mi
Hub Torque: 69 216 114 lb-in
Crank Torque: 160 397 239 lb-in

Peak 2min (236 watts):
Duration: 2:01
Work: 29 kJ
TSS: 5.9 (intensity factor 1.33)
Norm Power: n/a
VI: n/a
Distance: 0.586 mi
Min Max Avg
Power: 50 419 236 watts
Heart rate: 146 171 161 bpm
Cadence: 74 100 93 rpm
Speed: 12.6 22.2 17.4 mph
Pace 2:42 4:47 3:27 min/mi
Hub Torque: 18 216 93 lb-in
Crank Torque: 57 397 216 lb-in

Peak 5min (218 watts):
Duration: 5:01
Work: 66 kJ
TSS: 11.6 (intensity factor 1.177)
Norm Power: 218
VI: 1
Distance: 1.639 mi
Min Max Avg
Power: 163 290 218 watts
Heart rate: 155 168 164 bpm
Cadence: 86 93 89 rpm
Speed: 18.9 20.2 19.6 mph
Pace 2:58 3:11 3:04 min/mi
Hub Torque: 54 98 74 lb-in
Crank Torque: 151 275 207 lb-in

Peak 10min (205 watts):
Duration: 10:01
Work: 123 kJ
TSS: 20.9 (intensity factor 1.12)
Norm Power: 207
VI: 1.01
Distance: 3.281 mi
Min Max Avg
Power: 0 419 205 watts
Heart rate: 152 169 163 bpm
Cadence: 69 99 90 rpm
Speed: 14.8 20.7 19.6 mph
Pace 2:54 4:03 3:04 min/mi
Hub Torque: 0 183 69 lb-in
Crank Torque: 0 513 193 lb-in

Peak 20min (197 watts):
Duration: 20:02
Work: 237 kJ
TSS: 39.3 (intensity factor 1.085)
Norm Power: 201
VI: 1.02
Distance: 6.344 mi
Min Max Avg
Power: 0 490 197 watts
Heart rate: 146 172 162 bpm
Cadence: 50 100 90 rpm
Speed: 0 24.7 19.0 mph
Pace 2:26 0:00 3:09 min/mi
Hub Torque: 0 216 70 lb-in
Crank Torque: 0 617 186 lb-in

Peak 30min (195 watts):
Duration: 30:08
Work: 351 kJ
TSS: 59.2 (intensity factor 1.088)
Norm Power: 201
VI: 1.03
Distance: 9.415 mi
Min Max Avg
Power: 0 490 195 watts
Heart rate: 123 172 163 bpm
Cadence: 31 116 91 rpm
Speed: 2.7 22.9 18.8 mph
Pace 2:37 22:27 3:12 min/mi
Hub Torque: 0 221 68 lb-in
Crank Torque: 0 712 183 lb-in

Peak 60min (191 watts):
Duration: 1:00:06
Work: 687 kJ
TSS: 110.3 (intensity factor 1.05)
Norm Power: 194
VI: 1.02
Distance: 17.68 mi
Min Max Avg
Power: 0 471 191 watts
Heart rate: 106 162 147 bpm
Cadence: 33 102 87 rpm
Speed: 0 21.7 17.7 mph
Pace 2:46 0:00 3:24 min/mi
Hub Torque: 0 286 72 lb-in
Crank Torque: 0 771 186 lb-in

Friday, January 19th

So as of the 19th in January we have the following totals.

Run: ~ 19 miles over two (2!) runs.
Swim: 8.3k yards over two (2!) swims.
Bike: 60 minutes on the trainer over the course of two (2!) workouts.

So what's the theme here? Time to train_hard_fucking_core on Monday. This weekend will be full of organizing my house, which is a microcosm of my life as a whole I have discovered over the many years of my life so that on Monday I can KICK_IT_IN_THE_TEETH!!!! GRRR time to shape up.

Thursday's masters swim and the half marathon were nice jolts to the system. Time to step it up.

Be on the lookout for my new tri 'fit!

Thursday, January 18th

Thank you, Justin, for pushing me to go to Masters. There is something really cool about swimming in water whose ambient temperature is such that smoke rises off the water and whisps all around you.

4.1K total

Weather

The next time someone hears me complain about how hot and humid it can get in Houston, someone please remind me that when the weather is like this for a WEEK that you can't really do much of anything. At least when it is hot it is sunny and dry, and you can bike, swim, run, etc.

Tuesday, January 16th

Having allergies does not usually cause me this much trouble. I think a combination of dust, cold weather and exertion in Sunday's race has (the word "combination" is singular and, therefore, requires the adverb "has" and not "have") left me under the weather in a way I have not recently suffered-like in the past five years.

I got a steroid shot in my arse last night, received a perscription for Augmentin and then went to the Dad's Club's indoor pool to walk out some stiffness that I have left in my lower quads.

My legs feel much better today.

Half Marathon Splits

Splits:
Miles 1 & 2: 0:17:47.9 AVG HR 162 (so say 0:09:00 plus 0:08:47.9, they
were slow)
Mile 3: 00:08:11.9 AVG HR 162
Mile 4: 00:08:29.2 AVG HR 174
Mile 5: 00:08:33.3 AVG HR 173
Mile 6: 00:08:21.5 AVG HR 174
Mile 7: 00:08:25.3 AVG HR 173
Mile 8: 00:08:28.1 AVG HR 175
Mile 9: 00:08:30.0 AVG HR 176
Mile 10: 00:08:34.5 AVG HR 177
Mile 11: 00:07:52.8 AVG HR 178
Mile 12: 00:08:33.2 AVG HR 179
Mile 13.1: 00:08:23 AVG HR 184
Total: 01:50:02

So overall I am happy. I had some cramping struggles in the last two
miles. I need to do a better job of starting to hydrate days before
the race. I finished faster than I thought I would. Yay for me.

Sunday, January 14th

I will pot Saturday's spin data tomorrow from work. "From where's I work at, fook face."

Here it is.

Entire workout (151 watts):
Duration: 47:36
Work: 431 kJ
TSS: 60.3 (intensity factor 0.873)
Norm Power: 161
VI: 1.07
Distance: 13.627 mi
Min Max Avg
Power: 0 618 151 watts
Cadence: 32 128 81 rpm
Speed: 2.4 20.5 17.2 mph
Pace 2:56 24:46 3:29 min/mi
Hub Torque: 0 369 57 lb-in
Crank Torque: 0 1374 160 lb-in

Peak 5s (445 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 131 ft
Min Max Avg
Power: 307 546 445 watts
Cadence: 57 86 75 rpm
Speed: 15 19.1 17.4 mph
Pace 3:08 4:00 3:27 min/mi
Hub Torque: 106 241 174 lb-in
Crank Torque: 302 809 527 lb-in

Peak 10s (295 watts):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 276 ft
Min Max Avg
Power: 88 546 295 watts
Cadence: 57 88 81 rpm
Speed: 15 19.2 18.2 mph
Pace 3:07 4:00 3:18 min/mi
Hub Torque: 31 241 112 lb-in
Crank Torque: 88 809 334 lb-in

Peak 20s (227 watts):
Duration: 0:20
Work: 5 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 545 ft
Min Max Avg
Power: 88 546 227 watts
Cadence: 57 88 83 rpm
Speed: 15 19.2 18.3 mph
Pace 3:07 4:00 3:17 min/mi
Hub Torque: 31 241 85 lb-in
Crank Torque: 88 809 247 lb-in

Peak 30s (220 watts):
Duration: 0:30
Work: 7 kJ
TSS: 1.2 (intensity factor 1.191)
Norm Power: n/a
VI: n/a
Distance: 748 ft
Min Max Avg
Power: 150 450 220 watts
Cadence: 65 83 77 rpm
Speed: 13.2 17.8 16.8 mph
Pace 3:23 4:33 3:35 min/mi
Hub Torque: 59 193 89 lb-in
Crank Torque: 165 543 244 lb-in

Peak 1min (202 watts):
Duration: 1:00
Work: 12 kJ
TSS: 2 (intensity factor 1.081)
Norm Power: n/a
VI: n/a
Distance: 0.295 mi
Min Max Avg
Power: 89 450 202 watts
Cadence: 65 87 81 rpm
Speed: 13.2 19 17.6 mph
Pace 3:09 4:33 3:25 min/mi
Hub Torque: 31 193 77 lb-in
Crank Torque: 87 543 215 lb-in

Peak 2min (195 watts):
Duration: 2:01
Work: 24 kJ
TSS: 3.7 (intensity factor 1.049)
Norm Power: n/a
VI: n/a
Distance: 0.626 mi
Min Max Avg
Power: 0 367 195 watts
Cadence: 48 93 84 rpm
Speed: 17.3 20.4 18.7 mph
Pace 2:57 3:28 3:13 min/mi
Hub Torque: 0 126 69 lb-in
Crank Torque: 0 357 195 lb-in

Peak 5min (181 watts):
Duration: 5:01
Work: 55 kJ
TSS: 8.1 (intensity factor 0.982)
Norm Power: 182
VI: 1
Distance: 1.552 mi
Min Max Avg
Power: 0 367 181 watts
Cadence: 45 93 84 rpm
Speed: 16.2 20.4 18.5 mph
Pace 2:57 3:42 3:14 min/mi
Hub Torque: 0 126 65 lb-in
Crank Torque: 0 522 184 lb-in

Peak 10min (173 watts):
Duration: 10:01
Work: 104 kJ
TSS: 14.7 (intensity factor 0.939)
Norm Power: 174
VI: 1.01
Distance: 2.953 mi
Min Max Avg
Power: 0 546 173 watts
Cadence: 41 88 80 rpm
Speed: 13.2 19.4 17.7 mph
Pace 3:05 4:33 3:24 min/mi
Hub Torque: 0 241 65 lb-in
Crank Torque: 0 809 184 lb-in

Peak 20min (167 watts):
Duration: 20:01
Work: 200 kJ
TSS: 28.2 (intensity factor 0.92)
Norm Power: 170
VI: 1.02
Distance: 5.953 mi
Min Max Avg
Power: 0 546 167 watts
Cadence: 41 128 81 rpm
Speed: 13.2 19.9 17.8 mph
Pace 3:00 4:33 3:22 min/mi
Hub Torque: 0 241 62 lb-in
Crank Torque: 0 809 176 lb-in

Peak 30min (165 watts):
Duration: 30:04
Work: 297 kJ
TSS: 42.2 (intensity factor 0.918)
Norm Power: 170
VI: 1.03
Distance: 8.886 mi
Min Max Avg
Power: 0 618 165 watts
Cadence: 32 128 81 rpm
Speed: 2.6 20.5 17.8 mph
Pace 2:56 22:59 3:23 min/mi
Hub Torque: 0 369 61 lb-in
Crank Torque: 0 1374 174 lb-in

Aramco Half Marathon Results
http://results.houstonmarathon.com/houston/?event=&posted_p=t&refresh=300&bib_list=&bib=&last_name=hinton&first_names=jimmy&x=0&y=0#RESULTS

Splits:
Miles 1 & 2: 0:17:47.9 AVG HR 162 (so say 0:09:00 plus 0:08:47.9, they were slow)
Mile 3: 00:08:11.9 AVG HR 162
Mile 4: 00:08:29.2 AVG HR 179
Mile 5: 00:08:33.3 AVG HR 173
Mile 6: 00:08:21.5 AVG HR 174
Mile 7: 00:08:25.3 AVG HR 173
Mile 8: 00:08:28.1 AVG HR 175
Mile 9: 00:08:30.0 AVG HR 176
Mile 10: 00:08:34.5 AVG HR 177
Mile 11: 00:07:52.8 AVG HR 178
Mile 12: 00:08:33.2 AVG HR 179
Mile 13.1: 00:08:23 AVG HR 184
Total: 01:50:02

So overall I am happy. I had some cramping struggles in the last two miles. I need to do a better job of starting to hydrate days before the race. I finished faster than I thought I would. Yay for me.

Note

Do we need villains in our lives? I often find myself wondering why I must coexist with people I have no respect for at the work place. For lack of respect, how about outright spite?

Because I cannot choose to remove myself from these individuals, I ask myself why they are in my life. Sometimes I think they are literally a Divine challenge. But more often, I feel they are in my life to allow me a venue to channel aggression into focus. Sometimes I feel like I need the villain to keep myself on target, to keep myself focused, honed in, concentrated.

Ever felt that way? I've been feeling that way more than usual as of late. Let's see if I can turn that into some good training sessions. This morning's run and tonight's swim workout were good starts.

Thursday, January 10th

I got up this morning and ran 5.623 miles in 45:32. AVG HR of 171!!!!!

I guess 8:05 pace should warrant 171 AVG HR having not run in a workout (i.e., not towards a Hulopo'e Bay Punch) for over two weeks. It was also a good way to try to rid myself of the rust.

Below are photos of this morning's route and this morning's weight. I know it will take time to get back down to 175, which was my pre vcation weight. I am hoping to get down to 170 for the race. I think it is certainly achievable.

I am meeting J at the pool this evening for a Masters' Swim at 6:30pm. Join us if you care to.

















OK, Masters Swim:
warm up - 200 swim, 200 kick, 100 pull
4 x 125 pace changes
500 pull
10 x 100 IM
500 kick
------------
4.1k total

Big workout day today.

Wednesday, January 10th

Someone is not going to be looking so good in their Sunday best com race time.

183 lbs.

Tuesday, January 9th, 2007

Having returned from vacation, I have spent the past three months working out. I have three more to go. The last three months totals are included below:

December 2006
Swim: 21.4 yards
Bike: 138 miles
Run: 54.715 miles

November 2006
Swim: 22.1k yards
Bike: 230.345 miles
Run: 47.8947 miles

October 2006
Swim: 18.1K yards
Bike: 266.557 miles
Run: 53.534 miles

Time to watch the nutrition a little more closely. I have the half marathon on Sunday. That should be a nice jolt to the system and a good barometer of how much fitness I lost while on vacation. If there was one thing I didn't lose, it was weight.