35 minute walk with Whitney this morning.
Weight: 169.8 lbs
Friday, March 30, 2007
Thursday, March 29, 2007
Thursday, March 29th
Yo.
Morning Swim:
200 easy swim
200 kick
8 x 25 every other fast
Main set
6 x 100 on 2:00 with every one under 1:20
200 c/d
The 6 100's were without clock. The Y has not gone through two timing clocks and a wall clock. Wall clock you ask? Yes, the lifeguard pulled one down from the shack today and put it down next to my lane. The last 100 was 1:15. That was probably the slowest one I did. Interesting. I was exhausted. I swam hard and counted out the rest guessing I was swimming 1:18's
Now, the last 200 cool down I tried to swim easy pace, like the pace I would swim comfortably for all 1.4 miles of the swim Sunday.
1:20
1:25
Wow. That's quick for me.
Oh and what happened to the wall clock? Lifeguard kicked it in the pool when I was leaving. Doneski.
Morning Swim:
200 easy swim
200 kick
8 x 25 every other fast
Main set
6 x 100 on 2:00 with every one under 1:20
200 c/d
The 6 100's were without clock. The Y has not gone through two timing clocks and a wall clock. Wall clock you ask? Yes, the lifeguard pulled one down from the shack today and put it down next to my lane. The last 100 was 1:15. That was probably the slowest one I did. Interesting. I was exhausted. I swam hard and counted out the rest guessing I was swimming 1:18's
Now, the last 200 cool down I tried to swim easy pace, like the pace I would swim comfortably for all 1.4 miles of the swim Sunday.
1:20
1:25
Wow. That's quick for me.
Oh and what happened to the wall clock? Lifeguard kicked it in the pool when I was leaving. Doneski.
Wednesday, March 28, 2007
Wednesday, March 28th
Brick:
Memorial Park to test the new wheels. Think the PT is off a bit. Taking the bike into Bikesport today anyway for a tune up.
15 minute warm up
1, 2, 3, 4 minutes at 200-220 on equal recos
One mile run:
7:45 and felt great.
Memorial Park to test the new wheels. Think the PT is off a bit. Taking the bike into Bikesport today anyway for a tune up.
15 minute warm up
1, 2, 3, 4 minutes at 200-220 on equal recos
One mile run:
7:45 and felt great.
Tuesday, March 27, 2007
Tuesday, March 27th
Morning swim:
200 easy
200 kick
8 x 25 every other fast
main set
8 x 100 on 2:00 under 1:20
200 easy
------------------------
1.6k swim
I am getting better, finally, at remembering my sets without having to write them down. And consequently, remembering how they went. I wore a drag suit today. Thursday of last week I didn't. For me that means 2-3 seconds per 100m. Sooo that means I was happy with today's results but they might have taken a boit too much effort for race week. I'll be smarter Thursday and either adjust my target times by 2-3 seconds or just forget the drag suit.
Main set:
1:10 (whoa, there)
1:19
1:16
1:15
1:18
1:15
1:16
1:15
Those were tough today. For some reason I didn't have too much pep this morning. Drank lots of water yesterday, probably didn't eat enough for dinner last night.
Weight was 175.6 this AM.
200 easy
200 kick
8 x 25 every other fast
main set
8 x 100 on 2:00 under 1:20
200 easy
------------------------
1.6k swim
I am getting better, finally, at remembering my sets without having to write them down. And consequently, remembering how they went. I wore a drag suit today. Thursday of last week I didn't. For me that means 2-3 seconds per 100m. Sooo that means I was happy with today's results but they might have taken a boit too much effort for race week. I'll be smarter Thursday and either adjust my target times by 2-3 seconds or just forget the drag suit.
Main set:
1:10 (whoa, there)
1:19
1:16
1:15
1:18
1:15
1:16
1:15
Those were tough today. For some reason I didn't have too much pep this morning. Drank lots of water yesterday, probably didn't eat enough for dinner last night.
Weight was 175.6 this AM.
Monday, March 26, 2007
Sunday, March 25, 2007
Sunday, March 25th
I probably shouldn't have eaten that Maexican food last night...
I rode 1 hour today instead of 1.5 hours. I kept finding myself well above 100, even 150 watts. Not where I was supposed to be. So I cut it short.
I didn't run yesterday but my Achilles is very very tight this morning. And I don't know why. I did a great deal of stretching yesterday. Anyway I am planning two thirty minute massages this week to focus on _nothing_ but below the knees in each leg.
Here's to the last week...
I rode 1 hour today instead of 1.5 hours. I kept finding myself well above 100, even 150 watts. Not where I was supposed to be. So I cut it short.
I didn't run yesterday but my Achilles is very very tight this morning. And I don't know why. I did a great deal of stretching yesterday. Anyway I am planning two thirty minute massages this week to focus on _nothing_ but below the knees in each leg.
Here's to the last week...
Saturday, March 24, 2007
Saturday, March 24th
Hard to believe we are one week from our trip to Galveston. Hard to believe March is almost over.
Friday:
30 minute water jog
Saturday:
Morning swim:
w/up 600 choice (all swim in wetsuit then I took it off)
10 x 50 fast on 2-5 sec rest, straight into
600 steady, rest 30 sec, then
4 x 100 descend on 30 sec rest
200 easy
-----------
2.3k
tough swim, 43 minutes later I was on the bike
10 minute w/u then 2 x 45 at 190-210 on 10 min reco
wind out of the south was pretty gusty. not going to lie it was tough on me today
Power-Tap #1:
Duration: 17:56
Work: 193 kJ
TSS: 29.8 (intensity factor 1)
Norm Power: 185
VI: 1.03
Distance: 6.627 mi
Min Max Avg
Power: 0 551 180 watts
Cadence: 37 106 84 rpm
Speed: 3.5 32.1 22.2 mph
Pace 1:52 16:56 2:42 min/mi
Hub Torque: 0 259 56 lb-in
Crank Torque: 0 847 184 lb-in
Power-Tap #2:
Duration: 44:53
Work: 556 kJ
TSS: 93.9 (intensity factor 1.12)
Norm Power: 207
VI: 1
Distance: 17.045 mi
Min Max Avg
Power: 0 432 206 watts
Cadence: 40 109 91 rpm
Speed: 13.5 28.6 22.8 mph
Pace 2:06 4:27 2:38 min/mi
Hub Torque: 0 139 61 lb-in
Crank Torque: 0 564 192 lb-in
Power-Tap #3:
Duration: 10:00
Work: 87 kJ
TSS: 11 (intensity factor 0.816)
Norm Power: 151
VI: 1.03
Distance: 2.532 mi
Min Max Avg
Power: 0 285 146 watts
Cadence: 30 100 82 rpm
Speed: 3 20.6 15.3 mph
Pace 2:55 19:42 3:56 min/mi
Hub Torque: 0 229 64 lb-in
Crank Torque: 0 390 152 lb-in
Power-Tap #4:
Duration: 44:59
Work: 545 kJ
TSS: 89.9 (intensity factor 1.095)
Norm Power: 203
VI: 1
Distance: 12.495 mi
Min Max Avg
Power: 0 481 202 watts
Cadence: 48 109 91 rpm
Speed: 7.5 20.9 16.7 mph
Pace 2:52 7:59 3:36 min/mi
Hub Torque: 0 292 82 lb-in
Crank Torque: 0 625 188 lb-in
Power-Tap #5:
Duration: 18:36
Work: 159 kJ
TSS: 22.3 (intensity factor 0.849)
Norm Power: 157
VI: 1.1
Distance: 4.573 mi
Min Max Avg
Power: 0 361 143 watts
Cadence: 40 99 74 rpm
Speed: 5.2 22.9 14.8 mph
Pace 2:37 11:38 4:03 min/mi
Hub Torque: 0 260 66 lb-in
Crank Torque: 0 700 167 lb-in
Entire workout (188 watts):
Duration: 2:18:30
Work: 1559 kJ
TSS: 254.3 (intensity factor 1.05)
Norm Power: 194
VI: 1.03
Distance: 43.894 mi
Min Max Avg
Power: 0 551 188 watts
Cadence: 30 120 87 rpm
Speed: 2.4 32.1 19.0 mph
Pace 1:52 25:25 3:09 min/mi
Hub Torque: 0 292 68 lb-in
Crank Torque: 0 847 183 lb-in
Peak 5s (455 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 138 ft
Min Max Avg
Power: 369 551 455 watts
Cadence: 61 75 66 rpm
Speed: 17.5 19.6 18.7 mph
Pace 3:04 3:25 3:13 min/mi
Hub Torque: 125 198 162 lb-in
Crank Torque: 435 739 595 lb-in
Peak 10s (373 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 276 ft
Min Max Avg
Power: 208 551 373 watts
Cadence: 61 78 68 rpm
Speed: 17.5 19.6 18.7 mph
Pace 3:04 3:26 3:13 min/mi
Hub Torque: 72 198 133 lb-in
Crank Torque: 270 739 471 lb-in
Peak 20s (298 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 548 ft
Min Max Avg
Power: 176 551 298 watts
Cadence: 61 79 70 rpm
Speed: 17.4 19.6 18.6 mph
Pace 3:04 3:27 3:14 min/mi
Hub Torque: 63 198 107 lb-in
Crank Torque: 212 739 368 lb-in
Peak 30s (266 watts):
Duration: 0:30
Work: 8 kJ
TSS: 1.7 (intensity factor 1.439)
Norm Power: n/a
VI: n/a
Distance: 837 ft
Min Max Avg
Power: 169 551 266 watts
Cadence: 61 88 73 rpm
Speed: 17.4 19.8 18.8 mph
Pace 3:02 3:27 3:12 min/mi
Hub Torque: 58 198 95 lb-in
Crank Torque: 189 739 318 lb-in
Peak 1min (235 watts):
Duration: 1:00
Work: 14 kJ
TSS: 2.5 (intensity factor 1.22)
Norm Power: n/a
VI: n/a
Distance: 0.279 mi
Min Max Avg
Power: 179 481 235 watts
Cadence: 53 99 88 rpm
Speed: 8.3 17.6 16.6 mph
Pace 3:24 7:12 3:37 min/mi
Hub Torque: 71 292 98 lb-in
Crank Torque: 159 625 232 lb-in
Peak 2min (222 watts):
Duration: 2:01
Work: 27 kJ
TSS: 4.6 (intensity factor 1.165)
Norm Power: n/a
VI: n/a
Distance: 0.545 mi
Min Max Avg
Power: 172 481 222 watts
Cadence: 53 100 91 rpm
Speed: 8.3 17.6 16.2 mph
Pace 3:24 7:12 3:43 min/mi
Hub Torque: 71 292 93 lb-in
Crank Torque: 145 625 212 lb-in
Peak 5min (218 watts):
Duration: 5:01
Work: 66 kJ
TSS: 11.5 (intensity factor 1.172)
Norm Power: 217
VI: 1
Distance: 2.098 mi
Min Max Avg
Power: 158 432 218 watts
Cadence: 40 95 88 rpm
Speed: 22.1 26 25.1 mph
Pace 2:18 2:43 2:24 min/mi
Hub Torque: 43 127 58 lb-in
Crank Torque: 143 480 209 lb-in
Peak 10min (212 watts):
Duration: 10:01
Work: 127 kJ
TSS: 21.8 (intensity factor 1.143)
Norm Power: 212
VI: 1
Distance: 3.936 mi
Min Max Avg
Power: 0 432 212 watts
Cadence: 40 95 89 rpm
Speed: 19.6 26 23.6 mph
Pace 2:18 3:04 2:33 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 201 lb-in
Peak 20min (210 watts):
Duration: 20:01
Work: 252 kJ
TSS: 43 (intensity factor 1.135)
Norm Power: 210
VI: 1
Distance: 7.809 mi
Min Max Avg
Power: 0 432 210 watts
Cadence: 40 100 91 rpm
Speed: 19.6 28.6 23.4 mph
Pace 2:06 3:04 2:34 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 196 lb-in
Peak 30min (209 watts):
Duration: 30:01
Work: 376 kJ
TSS: 63.9 (intensity factor 1.131)
Norm Power: 209
VI: 1
Distance: 11.671 mi
Min Max Avg
Power: 0 432 209 watts
Cadence: 40 100 91 rpm
Speed: 19.6 28.6 23.3 mph
Pace 2:06 3:04 2:34 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 195 lb-in
Peak 60min (199 watts):
Duration: 1:00:05
Work: 718 kJ
TSS: 118.5 (intensity factor 1.089)
Norm Power: 201
VI: 1.01
Distance: 22.843 mi
Min Max Avg
Power: 0 551 199 watts
Cadence: 37 109 89 rpm
Speed: 3.5 32.1 22.8 mph
Pace 1:52 16:56 2:38 min/mi
Hub Torque: 0 259 59 lb-in
Crank Torque: 0 847 190 lb-in
Friday:
30 minute water jog
Saturday:
Morning swim:
w/up 600 choice (all swim in wetsuit then I took it off)
10 x 50 fast on 2-5 sec rest, straight into
600 steady, rest 30 sec, then
4 x 100 descend on 30 sec rest
200 easy
-----------
2.3k
tough swim, 43 minutes later I was on the bike
10 minute w/u then 2 x 45 at 190-210 on 10 min reco
wind out of the south was pretty gusty. not going to lie it was tough on me today
Power-Tap #1:
Duration: 17:56
Work: 193 kJ
TSS: 29.8 (intensity factor 1)
Norm Power: 185
VI: 1.03
Distance: 6.627 mi
Min Max Avg
Power: 0 551 180 watts
Cadence: 37 106 84 rpm
Speed: 3.5 32.1 22.2 mph
Pace 1:52 16:56 2:42 min/mi
Hub Torque: 0 259 56 lb-in
Crank Torque: 0 847 184 lb-in
Power-Tap #2:
Duration: 44:53
Work: 556 kJ
TSS: 93.9 (intensity factor 1.12)
Norm Power: 207
VI: 1
Distance: 17.045 mi
Min Max Avg
Power: 0 432 206 watts
Cadence: 40 109 91 rpm
Speed: 13.5 28.6 22.8 mph
Pace 2:06 4:27 2:38 min/mi
Hub Torque: 0 139 61 lb-in
Crank Torque: 0 564 192 lb-in
Power-Tap #3:
Duration: 10:00
Work: 87 kJ
TSS: 11 (intensity factor 0.816)
Norm Power: 151
VI: 1.03
Distance: 2.532 mi
Min Max Avg
Power: 0 285 146 watts
Cadence: 30 100 82 rpm
Speed: 3 20.6 15.3 mph
Pace 2:55 19:42 3:56 min/mi
Hub Torque: 0 229 64 lb-in
Crank Torque: 0 390 152 lb-in
Power-Tap #4:
Duration: 44:59
Work: 545 kJ
TSS: 89.9 (intensity factor 1.095)
Norm Power: 203
VI: 1
Distance: 12.495 mi
Min Max Avg
Power: 0 481 202 watts
Cadence: 48 109 91 rpm
Speed: 7.5 20.9 16.7 mph
Pace 2:52 7:59 3:36 min/mi
Hub Torque: 0 292 82 lb-in
Crank Torque: 0 625 188 lb-in
Power-Tap #5:
Duration: 18:36
Work: 159 kJ
TSS: 22.3 (intensity factor 0.849)
Norm Power: 157
VI: 1.1
Distance: 4.573 mi
Min Max Avg
Power: 0 361 143 watts
Cadence: 40 99 74 rpm
Speed: 5.2 22.9 14.8 mph
Pace 2:37 11:38 4:03 min/mi
Hub Torque: 0 260 66 lb-in
Crank Torque: 0 700 167 lb-in
Entire workout (188 watts):
Duration: 2:18:30
Work: 1559 kJ
TSS: 254.3 (intensity factor 1.05)
Norm Power: 194
VI: 1.03
Distance: 43.894 mi
Min Max Avg
Power: 0 551 188 watts
Cadence: 30 120 87 rpm
Speed: 2.4 32.1 19.0 mph
Pace 1:52 25:25 3:09 min/mi
Hub Torque: 0 292 68 lb-in
Crank Torque: 0 847 183 lb-in
Peak 5s (455 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 138 ft
Min Max Avg
Power: 369 551 455 watts
Cadence: 61 75 66 rpm
Speed: 17.5 19.6 18.7 mph
Pace 3:04 3:25 3:13 min/mi
Hub Torque: 125 198 162 lb-in
Crank Torque: 435 739 595 lb-in
Peak 10s (373 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 276 ft
Min Max Avg
Power: 208 551 373 watts
Cadence: 61 78 68 rpm
Speed: 17.5 19.6 18.7 mph
Pace 3:04 3:26 3:13 min/mi
Hub Torque: 72 198 133 lb-in
Crank Torque: 270 739 471 lb-in
Peak 20s (298 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 548 ft
Min Max Avg
Power: 176 551 298 watts
Cadence: 61 79 70 rpm
Speed: 17.4 19.6 18.6 mph
Pace 3:04 3:27 3:14 min/mi
Hub Torque: 63 198 107 lb-in
Crank Torque: 212 739 368 lb-in
Peak 30s (266 watts):
Duration: 0:30
Work: 8 kJ
TSS: 1.7 (intensity factor 1.439)
Norm Power: n/a
VI: n/a
Distance: 837 ft
Min Max Avg
Power: 169 551 266 watts
Cadence: 61 88 73 rpm
Speed: 17.4 19.8 18.8 mph
Pace 3:02 3:27 3:12 min/mi
Hub Torque: 58 198 95 lb-in
Crank Torque: 189 739 318 lb-in
Peak 1min (235 watts):
Duration: 1:00
Work: 14 kJ
TSS: 2.5 (intensity factor 1.22)
Norm Power: n/a
VI: n/a
Distance: 0.279 mi
Min Max Avg
Power: 179 481 235 watts
Cadence: 53 99 88 rpm
Speed: 8.3 17.6 16.6 mph
Pace 3:24 7:12 3:37 min/mi
Hub Torque: 71 292 98 lb-in
Crank Torque: 159 625 232 lb-in
Peak 2min (222 watts):
Duration: 2:01
Work: 27 kJ
TSS: 4.6 (intensity factor 1.165)
Norm Power: n/a
VI: n/a
Distance: 0.545 mi
Min Max Avg
Power: 172 481 222 watts
Cadence: 53 100 91 rpm
Speed: 8.3 17.6 16.2 mph
Pace 3:24 7:12 3:43 min/mi
Hub Torque: 71 292 93 lb-in
Crank Torque: 145 625 212 lb-in
Peak 5min (218 watts):
Duration: 5:01
Work: 66 kJ
TSS: 11.5 (intensity factor 1.172)
Norm Power: 217
VI: 1
Distance: 2.098 mi
Min Max Avg
Power: 158 432 218 watts
Cadence: 40 95 88 rpm
Speed: 22.1 26 25.1 mph
Pace 2:18 2:43 2:24 min/mi
Hub Torque: 43 127 58 lb-in
Crank Torque: 143 480 209 lb-in
Peak 10min (212 watts):
Duration: 10:01
Work: 127 kJ
TSS: 21.8 (intensity factor 1.143)
Norm Power: 212
VI: 1
Distance: 3.936 mi
Min Max Avg
Power: 0 432 212 watts
Cadence: 40 95 89 rpm
Speed: 19.6 26 23.6 mph
Pace 2:18 3:04 2:33 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 201 lb-in
Peak 20min (210 watts):
Duration: 20:01
Work: 252 kJ
TSS: 43 (intensity factor 1.135)
Norm Power: 210
VI: 1
Distance: 7.809 mi
Min Max Avg
Power: 0 432 210 watts
Cadence: 40 100 91 rpm
Speed: 19.6 28.6 23.4 mph
Pace 2:06 3:04 2:34 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 196 lb-in
Peak 30min (209 watts):
Duration: 30:01
Work: 376 kJ
TSS: 63.9 (intensity factor 1.131)
Norm Power: 209
VI: 1
Distance: 11.671 mi
Min Max Avg
Power: 0 432 209 watts
Cadence: 40 100 91 rpm
Speed: 19.6 28.6 23.3 mph
Pace 2:06 3:04 2:34 min/mi
Hub Torque: 0 127 60 lb-in
Crank Torque: 0 480 195 lb-in
Peak 60min (199 watts):
Duration: 1:00:05
Work: 718 kJ
TSS: 118.5 (intensity factor 1.089)
Norm Power: 201
VI: 1.01
Distance: 22.843 mi
Min Max Avg
Power: 0 551 199 watts
Cadence: 37 109 89 rpm
Speed: 3.5 32.1 22.8 mph
Pace 1:52 16:56 2:38 min/mi
Hub Torque: 0 259 59 lb-in
Crank Torque: 0 847 190 lb-in
Thursday, March 22, 2007
Thursday, March 22nd
Morning Water Jog:
8 x 2 min at 90-95 cadence on 1 min recos
Evening Swim:
200 w/up (1:25, 1:25 even...noticed early I was faster than normal)
200 easy
8 x 25 every other fast on 20 sec rest
100 kick
main set
2 x 100 on 2:00 find pace right at or just slightly under 1:30/100
then swim
12 x 100 holding best avg pace on 1:45
200 easy c/d
Probably one of the best swims I've ever had.
All 12 of the 100 repeats were in the 1:16-1:18 range save for the 9th, 11 and 12th repeats which were 1:21, 1:15 and 1:13, respectively.
I have to think that all this forced rest from running is paying dividends in speed. I just hope I haven't lost too much endurance come the run next weekend...or that I am peaking too early since I started having to force rest a few weeks ago.
8 x 2 min at 90-95 cadence on 1 min recos
Evening Swim:
200 w/up (1:25, 1:25 even...noticed early I was faster than normal)
200 easy
8 x 25 every other fast on 20 sec rest
100 kick
main set
2 x 100 on 2:00 find pace right at or just slightly under 1:30/100
then swim
12 x 100 holding best avg pace on 1:45
200 easy c/d
Probably one of the best swims I've ever had.
All 12 of the 100 repeats were in the 1:16-1:18 range save for the 9th, 11 and 12th repeats which were 1:21, 1:15 and 1:13, respectively.
I have to think that all this forced rest from running is paying dividends in speed. I just hope I haven't lost too much endurance come the run next weekend...or that I am peaking too early since I started having to force rest a few weeks ago.
Wednesday, March 21, 2007
Wednesday, March 21st
10 minute w/u then
3x 10 min at 190-200, 4 min at 210-220, 1 min at 180-190 on no rest
Results:
10 min at 196
4 min at 216
1 min at 176
10 min at 196
4 min at 215
1 min at 178
10 min at 197
4 min at 205
1 min at 177
Power-Tap #1:
Duration: 10:00
Work: 117 kJ
TSS: 18.7 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.945 mi
Min Max Avg
Power: 166 226 196 watts
Cadence: 72 87 81 rpm
Speed: 16.2 18.9 17.7 mph
Pace 3:11 3:42 3:24 min/mi
Hub Torque: 65 83 73 lb-in
Crank Torque: 170 233 203 lb-in
Power-Tap #2:
Duration: 3:59
Work: 52 kJ
TSS: 9 (intensity factor 1.165)
Norm Power: n/a
VI: n/a
Distance: 1.212 mi
Min Max Avg
Power: 184 252 216 watts
Cadence: 84 95 88 rpm
Speed: 17.3 19.7 18.2 mph
Pace 3:03 3:28 3:18 min/mi
Hub Torque: 69 85 79 lb-in
Crank Torque: 176 227 206 lb-in
Power-Tap #3:
Duration: 1:00
Work: 11 kJ
TSS: 1.6 (intensity factor 0.961)
Norm Power: n/a
VI: n/a
Distance: 0.279 mi
Min Max Avg
Power: 152 202 176 watts
Cadence: 84 95 88 rpm
Speed: 15.8 17.6 16.6 mph
Pace 3:25 3:48 3:37 min/mi
Hub Torque: 64 77 70 lb-in
Crank Torque: 142 194 170 lb-in
Power-Tap #4:
Duration: 10:00
Work: 118 kJ
TSS: 18.7 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.886 mi
Min Max Avg
Power: 164 229 196 watts
Cadence: 80 89 84 rpm
Speed: 16.3 18.5 17.3 mph
Pace 3:14 3:41 3:28 min/mi
Hub Torque: 65 84 75 lb-in
Crank Torque: 169 225 198 lb-in
Power-Tap #5:
Duration: 3:59
Work: 51 kJ
TSS: 8.9 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 1.186 mi
Min Max Avg
Power: 180 245 215 watts
Cadence: 81 89 86 rpm
Speed: 16.8 19 17.8 mph
Pace 3:09 3:34 3:22 min/mi
Hub Torque: 69 91 80 lb-in
Crank Torque: 179 246 211 lb-in
Power-Tap #6:
Duration: 1:00
Work: 11 kJ
TSS: 1.7 (intensity factor 1.014)
Norm Power: n/a
VI: n/a
Distance: 0.281 mi
Min Max Avg
Power: 0 231 178 watts
Cadence: 29 93 83 rpm
Speed: 2.4 18.3 16.1 mph
Pace 3:16 25:25 3:43 min/mi
Hub Torque: 0 87 67 lb-in
Crank Torque: 0 241 180 lb-in
Power-Tap #7:
Duration: 10:00
Work: 121 kJ
TSS: 18.3 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.875 mi
Min Max Avg
Power: 164 229 197 watts
Cadence: 80 88 83 rpm
Speed: 16.3 18.4 17.3 mph
Pace 3:14 3:39 3:27 min/mi
Hub Torque: 65 84 75 lb-in
Crank Torque: 169 225 198 lb-in
Power-Tap #8:
Duration: 4:00
Work: 53 kJ
TSS: 9.0 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 1.175 mi
Min Max Avg
Power: 180 245 205 watts
Cadence: 81 89 86 rpm
Speed: 16.8 19 18.0 mph
Pace 3:09 3:34 3:21 min/mi
Hub Torque: 69 89 79 lb-in
Crank Torque: 179 244 210 lb-in
Power-Tap #9:
Duration: 1:00
Work: 11 kJ
TSS: 1.5 (intensity factor 1.014)
Norm Power: n/a
VI: n/a
Distance: 0.281 mi
Min Max Avg
Power: 0 215 177 watts
Cadence: 29 97 87 rpm
Speed: 2.4 17.3 16.8 mph
Pace 3:16 25:25 3:51 min/mi
Hub Torque: 0 87 68 lb-in
Crank Torque: 0 241 177 lb-in
3x 10 min at 190-200, 4 min at 210-220, 1 min at 180-190 on no rest
Results:
10 min at 196
4 min at 216
1 min at 176
10 min at 196
4 min at 215
1 min at 178
10 min at 197
4 min at 205
1 min at 177
Power-Tap #1:
Duration: 10:00
Work: 117 kJ
TSS: 18.7 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.945 mi
Min Max Avg
Power: 166 226 196 watts
Cadence: 72 87 81 rpm
Speed: 16.2 18.9 17.7 mph
Pace 3:11 3:42 3:24 min/mi
Hub Torque: 65 83 73 lb-in
Crank Torque: 170 233 203 lb-in
Power-Tap #2:
Duration: 3:59
Work: 52 kJ
TSS: 9 (intensity factor 1.165)
Norm Power: n/a
VI: n/a
Distance: 1.212 mi
Min Max Avg
Power: 184 252 216 watts
Cadence: 84 95 88 rpm
Speed: 17.3 19.7 18.2 mph
Pace 3:03 3:28 3:18 min/mi
Hub Torque: 69 85 79 lb-in
Crank Torque: 176 227 206 lb-in
Power-Tap #3:
Duration: 1:00
Work: 11 kJ
TSS: 1.6 (intensity factor 0.961)
Norm Power: n/a
VI: n/a
Distance: 0.279 mi
Min Max Avg
Power: 152 202 176 watts
Cadence: 84 95 88 rpm
Speed: 15.8 17.6 16.6 mph
Pace 3:25 3:48 3:37 min/mi
Hub Torque: 64 77 70 lb-in
Crank Torque: 142 194 170 lb-in
Power-Tap #4:
Duration: 10:00
Work: 118 kJ
TSS: 18.7 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.886 mi
Min Max Avg
Power: 164 229 196 watts
Cadence: 80 89 84 rpm
Speed: 16.3 18.5 17.3 mph
Pace 3:14 3:41 3:28 min/mi
Hub Torque: 65 84 75 lb-in
Crank Torque: 169 225 198 lb-in
Power-Tap #5:
Duration: 3:59
Work: 51 kJ
TSS: 8.9 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 1.186 mi
Min Max Avg
Power: 180 245 215 watts
Cadence: 81 89 86 rpm
Speed: 16.8 19 17.8 mph
Pace 3:09 3:34 3:22 min/mi
Hub Torque: 69 91 80 lb-in
Crank Torque: 179 246 211 lb-in
Power-Tap #6:
Duration: 1:00
Work: 11 kJ
TSS: 1.7 (intensity factor 1.014)
Norm Power: n/a
VI: n/a
Distance: 0.281 mi
Min Max Avg
Power: 0 231 178 watts
Cadence: 29 93 83 rpm
Speed: 2.4 18.3 16.1 mph
Pace 3:16 25:25 3:43 min/mi
Hub Torque: 0 87 67 lb-in
Crank Torque: 0 241 180 lb-in
Power-Tap #7:
Duration: 10:00
Work: 121 kJ
TSS: 18.3 (intensity factor 1.059)
Norm Power: 196
VI: 1
Distance: 2.875 mi
Min Max Avg
Power: 164 229 197 watts
Cadence: 80 88 83 rpm
Speed: 16.3 18.4 17.3 mph
Pace 3:14 3:39 3:27 min/mi
Hub Torque: 65 84 75 lb-in
Crank Torque: 169 225 198 lb-in
Power-Tap #8:
Duration: 4:00
Work: 53 kJ
TSS: 9.0 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 1.175 mi
Min Max Avg
Power: 180 245 205 watts
Cadence: 81 89 86 rpm
Speed: 16.8 19 18.0 mph
Pace 3:09 3:34 3:21 min/mi
Hub Torque: 69 89 79 lb-in
Crank Torque: 179 244 210 lb-in
Power-Tap #9:
Duration: 1:00
Work: 11 kJ
TSS: 1.5 (intensity factor 1.014)
Norm Power: n/a
VI: n/a
Distance: 0.281 mi
Min Max Avg
Power: 0 215 177 watts
Cadence: 29 97 87 rpm
Speed: 2.4 17.3 16.8 mph
Pace 3:16 25:25 3:51 min/mi
Hub Torque: 0 87 68 lb-in
Crank Torque: 0 241 177 lb-in
Tuesday, March 20, 2007
Tuesday, March 20th
Time is ticking down to the race...
Masters:
600 w/u (200s, 200k, 200p)
4 x 100 kick
4 x 100 swim descend (1:25, 1:24, 1:20, 1:15)
4 x 100 pull (3, 5, 3, 7 breathe)
50 easy
4 x 100 swim (inplace of IM)
200 c/d
--------
2.45k
Masters:
600 w/u (200s, 200k, 200p)
4 x 100 kick
4 x 100 swim descend (1:25, 1:24, 1:20, 1:15)
4 x 100 pull (3, 5, 3, 7 breathe)
50 easy
4 x 100 swim (inplace of IM)
200 c/d
--------
2.45k
Monday, March 19, 2007
Monday, March 19th
Anchorman in 5 minutes.
Water jog: 8 x 2 min at 90-95 cadence on 1 minute recoveries. Killer.
Water jog: 8 x 2 min at 90-95 cadence on 1 minute recoveries. Killer.
Sunday, March 18, 2007
Sunday, March 18th
1.5 hour spin with Whitney. Her first "urban" ride. Killer.
Entire Workout:
Duration: 1:22:10
Work: 452 kJ
TSS: 44.5 (intensity factor 0.573)
Norm Power: 106
VI: 1.15
Distance: 18.121 mi
Min Max Avg
Power: 0 749 92 watts
Cadence: 27 109 67 rpm
Speed: 2.4 19.6 13.3 mph
Pace 3:04 25:25 4:30 min/mi
Hub Torque: 0 333 45 lb-in
Crank Torque: 0 928 119 lb-in
Entire Workout:
Duration: 1:22:10
Work: 452 kJ
TSS: 44.5 (intensity factor 0.573)
Norm Power: 106
VI: 1.15
Distance: 18.121 mi
Min Max Avg
Power: 0 749 92 watts
Cadence: 27 109 67 rpm
Speed: 2.4 19.6 13.3 mph
Pace 3:04 25:25 4:30 min/mi
Hub Torque: 0 333 45 lb-in
Crank Torque: 0 928 119 lb-in
Saturday, March 17, 2007
Saturday, March 17th
My car got broken into last night. Goodbye iPod. Goodbye cell phone. Luck of the Irish grandmother I had. Fucking Irish.
I swam at Dad's Club this morning. I went there to do a wetsuit swim. Usually the water is a little chillier than what you find elsewhere in town. Not this morning. We had a cool front move through last night and I think they got a little overzealous with the heaters.
Anyway the set went like this here:
600 w/u (easy swimming, adjusting wetsuit throughout to get comfy-I need lots of room for my shoulders and upper arms)
8 x 100 on 1:30..first few were sub 1:20 (amazing) but I settled nicely into 1:25 pace with five seconds rest on each
30 seconds rest
800 first half easy/second half steady (I had to stop at 400 to get some more shoulder room as I was already getting shoulder fatigue)
30 sec rest
stripped wetsuit because I was getting HOT
2 x 400 descending on 10 sec rest
200 cool down
---------------
3k
Drive to Brookshire (43 minutes pool to clip-in)
Bike ride:
Big south wind today
15 min w/u
2 hours at 190-210
10 easy
20 min at 210-230
5 easy
Bike ride went well. It warmed up quickly to about 75 degrees by the ride's end and I experienced very little problem overheating in my new Rudy Project Syton helmet. Nutrition went well. I am dialing this in nicely.
Power-Tap #1:
Duration: 59:56
Work: 702 kJ
TSS: 112.3 (intensity factor 1.06)
Norm Power: 196
VI: 1
Distance: 22.146 mi
Min Max Avg
Power: 0 380 195 watts
Heart rate: 185 192 189 bpm
Cadence: 43 102 89 rpm
Speed: 9.2 30.7 22.2 mph
Pace 1:57 6:31 2:42 min/mi
Hub Torque: 0 170 61 lb-in
Crank Torque: 0 459 186 lb-in
Power-Tap #2:
Duration: 59:57
Work: 709 kJ
TSS: 115.6 (intensity factor 1.075)
Norm Power: 199
VI: 1.01
Distance: 17.545 mi
Min Max Avg
Power: 0 479 197 watts
Heart rate: 185 185 185 bpm
Cadence: 43 106 91 rpm
Speed: 5.7 25.1 17.6 mph
Pace 2:23 10:37 3:25 min/mi
Hub Torque: 0 251 76 lb-in
Crank Torque: 0 602 186 lb-in
Power-Tap #4:
Duration: 20:00
Work: 266 kJ
TSS: 48.4 (intensity factor 1.205)
Norm Power: 223
VI: 1
Distance: 7.008 mi
Min Max Avg
Power: 0 348 222 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 113 97 rpm
Speed: 8 34 21.0 mph
Pace 1:46 7:29 2:51 min/mi
Hub Torque: 0 190 74 lb-in
Crank Torque: 0 568 196 lb-in
Entire workout (185 watts):
Duration: 2:59:29
Work: 1991 kJ
TSS: 331.3 (intensity factor 1.053)
Norm Power: 195
VI: 1.05
Distance: 58.196 mi
Min Max Avg
Power: 0 589 185 watts
Heart rate: 185 192 186 bpm
Cadence: 30 141 88 rpm
Speed: 2.5 34 19.5 mph
Pace 1:46 23:33 3:05 min/mi
Hub Torque: 0 251 65 lb-in
Crank Torque: 0 711 180 lb-in
Peak 5s (499 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 144 ft
Min Max Avg
Power: 429 589 499 watts
Heart rate: n/a n/a n/a bpm
Cadence: 60 75 69 rpm
Speed: 18.4 21.6 20.0 mph
Pace 2:47 3:16 2:60 min/mi
Hub Torque: 132 200 167 lb-in
Crank Torque: 483 711 614 lb-in
Peak 10s (360 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 305 ft
Min Max Avg
Power: 181 589 360 watts
Heart rate: n/a n/a n/a bpm
Cadence: 60 85 74 rpm
Speed: 18.1 21.6 20.4 mph
Pace 2:46 3:18 2:57 min/mi
Hub Torque: 56 200 119 lb-in
Crank Torque: 201 711 426 lb-in
Peak 20s (291 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 518 ft
Min Max Avg
Power: 200 463 291 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 93 79 rpm
Speed: 7.3 21.8 17.4 mph
Pace 2:45 8:15 3:26 min/mi
Hub Torque: 61 251 127 lb-in
Crank Torque: 181 602 328 lb-in
Peak 30s (267 watts):
Duration: 0:30
Work: 8 kJ
TSS: 1.8 (intensity factor 1.445)
Norm Power: n/a
VI: n/a
Distance: 850 ft
Min Max Avg
Power: 200 463 267 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 99 85 rpm
Speed: 7.3 23.2 19.2 mph
Pace 2:35 8:15 3:08 min/mi
Hub Torque: 59 251 106 lb-in
Crank Torque: 178 602 283 lb-in
Peak 1min (253 watts):
Duration: 1:00
Work: 15 kJ
TSS: 2.7 (intensity factor 1.27)
Norm Power: n/a
VI: n/a
Distance: 0.359 mi
Min Max Avg
Power: 194 463 253 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 99 89 rpm
Speed: 7.3 23.8 21.3 mph
Pace 2:31 8:15 2:49 min/mi
Hub Torque: 55 251 87 lb-in
Crank Torque: 166 602 250 lb-in
Peak 2min (233 watts):
Duration: 2:01
Work: 28 kJ
TSS: 5.2 (intensity factor 1.246)
Norm Power: n/a
VI: n/a
Distance: 0.615 mi
Min Max Avg
Power: 188 323 233 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 95 rpm
Speed: 11.2 21.7 18.3 mph
Pace 2:46 5:20 3:17 min/mi
Hub Torque: 59 179 90 lb-in
Crank Torque: 162 328 209 lb-in
Peak 5min (229 watts):
Duration: 5:01
Work: 69 kJ
TSS: 13 (intensity factor 1.248)
Norm Power: 231
VI: 1.01
Distance: 1.481 mi
Min Max Avg
Power: 115 345 229 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 95 rpm
Speed: 11.2 23.9 17.7 mph
Pace 2:31 5:20 3:23 min/mi
Hub Torque: 49 179 90 lb-in
Crank Torque: 107 328 206 lb-in
Peak 10min (225 watts):
Duration: 10:01
Work: 135 kJ
TSS: 24.7 (intensity factor 1.218)
Norm Power: 225
VI: 1
Distance: 3.057 mi
Min Max Avg
Power: 168 345 225 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 96 rpm
Speed: 11.2 24 18.3 mph
Pace 2:30 5:20 3:17 min/mi
Hub Torque: 49 179 85 lb-in
Crank Torque: 146 328 200 lb-in
Peak 20min (222 watts):
Duration: 20:01
Work: 266 kJ
TSS: 48.4 (intensity factor 1.205)
Norm Power: 223
VI: 1
Distance: 7.014 mi
Min Max Avg
Power: 0 348 222 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 113 97 rpm
Speed: 8 34 21.0 mph
Pace 1:46 7:29 2:51 min/mi
Hub Torque: 0 190 74 lb-in
Crank Torque: 0 568 196 lb-in
Peak 30min (200 watts):
Duration: 30:01
Work: 360 kJ
TSS: 58.7 (intensity factor 1.083)
Norm Power: 200
VI: 1
Distance: 8.585 mi
Min Max Avg
Power: 0 454 200 watts
Heart rate: 185 185 185 bpm
Cadence: 66 103 92 rpm
Speed: 11.6 20.1 17.2 mph
Pace 2:59 5:11 3:30 min/mi
Hub Torque: 0 216 78 lb-in
Crank Torque: 0 504 183 lb-in
Peak 60min (197 watts):
Duration: 1:00:01
Work: 710 kJ
TSS: 115.7 (intensity factor 1.075)
Norm Power: 199
VI: 1.01
Distance: 17.565 mi
Min Max Avg
Power: 0 479 197 watts
Heart rate: 185 185 185 bpm
Cadence: 43 106 91 rpm
Speed: 5.7 25.1 17.6 mph
Pace 2:23 10:37 3:25 min/mi
Hub Torque: 0 251 76 lb-in
Crank Torque: 0 602 186 lb-in
To add insult to injury, my back hatch on my Tahoe imploded, literally, out of nowhere half way home. Nothing hit it. Nothing could have. Anyway, the inside of my truck is covered in glass.
How do you like my neighbor's gutter system? Pretty efficient.
I swam at Dad's Club this morning. I went there to do a wetsuit swim. Usually the water is a little chillier than what you find elsewhere in town. Not this morning. We had a cool front move through last night and I think they got a little overzealous with the heaters.
Anyway the set went like this here:
600 w/u (easy swimming, adjusting wetsuit throughout to get comfy-I need lots of room for my shoulders and upper arms)
8 x 100 on 1:30..first few were sub 1:20 (amazing) but I settled nicely into 1:25 pace with five seconds rest on each
30 seconds rest
800 first half easy/second half steady (I had to stop at 400 to get some more shoulder room as I was already getting shoulder fatigue)
30 sec rest
stripped wetsuit because I was getting HOT
2 x 400 descending on 10 sec rest
200 cool down
---------------
3k
Drive to Brookshire (43 minutes pool to clip-in)
Bike ride:
Big south wind today
15 min w/u
2 hours at 190-210
10 easy
20 min at 210-230
5 easy
Bike ride went well. It warmed up quickly to about 75 degrees by the ride's end and I experienced very little problem overheating in my new Rudy Project Syton helmet. Nutrition went well. I am dialing this in nicely.
Power-Tap #1:
Duration: 59:56
Work: 702 kJ
TSS: 112.3 (intensity factor 1.06)
Norm Power: 196
VI: 1
Distance: 22.146 mi
Min Max Avg
Power: 0 380 195 watts
Heart rate: 185 192 189 bpm
Cadence: 43 102 89 rpm
Speed: 9.2 30.7 22.2 mph
Pace 1:57 6:31 2:42 min/mi
Hub Torque: 0 170 61 lb-in
Crank Torque: 0 459 186 lb-in
Power-Tap #2:
Duration: 59:57
Work: 709 kJ
TSS: 115.6 (intensity factor 1.075)
Norm Power: 199
VI: 1.01
Distance: 17.545 mi
Min Max Avg
Power: 0 479 197 watts
Heart rate: 185 185 185 bpm
Cadence: 43 106 91 rpm
Speed: 5.7 25.1 17.6 mph
Pace 2:23 10:37 3:25 min/mi
Hub Torque: 0 251 76 lb-in
Crank Torque: 0 602 186 lb-in
Power-Tap #4:
Duration: 20:00
Work: 266 kJ
TSS: 48.4 (intensity factor 1.205)
Norm Power: 223
VI: 1
Distance: 7.008 mi
Min Max Avg
Power: 0 348 222 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 113 97 rpm
Speed: 8 34 21.0 mph
Pace 1:46 7:29 2:51 min/mi
Hub Torque: 0 190 74 lb-in
Crank Torque: 0 568 196 lb-in
Entire workout (185 watts):
Duration: 2:59:29
Work: 1991 kJ
TSS: 331.3 (intensity factor 1.053)
Norm Power: 195
VI: 1.05
Distance: 58.196 mi
Min Max Avg
Power: 0 589 185 watts
Heart rate: 185 192 186 bpm
Cadence: 30 141 88 rpm
Speed: 2.5 34 19.5 mph
Pace 1:46 23:33 3:05 min/mi
Hub Torque: 0 251 65 lb-in
Crank Torque: 0 711 180 lb-in
Peak 5s (499 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 144 ft
Min Max Avg
Power: 429 589 499 watts
Heart rate: n/a n/a n/a bpm
Cadence: 60 75 69 rpm
Speed: 18.4 21.6 20.0 mph
Pace 2:47 3:16 2:60 min/mi
Hub Torque: 132 200 167 lb-in
Crank Torque: 483 711 614 lb-in
Peak 10s (360 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 305 ft
Min Max Avg
Power: 181 589 360 watts
Heart rate: n/a n/a n/a bpm
Cadence: 60 85 74 rpm
Speed: 18.1 21.6 20.4 mph
Pace 2:46 3:18 2:57 min/mi
Hub Torque: 56 200 119 lb-in
Crank Torque: 201 711 426 lb-in
Peak 20s (291 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 518 ft
Min Max Avg
Power: 200 463 291 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 93 79 rpm
Speed: 7.3 21.8 17.4 mph
Pace 2:45 8:15 3:26 min/mi
Hub Torque: 61 251 127 lb-in
Crank Torque: 181 602 328 lb-in
Peak 30s (267 watts):
Duration: 0:30
Work: 8 kJ
TSS: 1.8 (intensity factor 1.445)
Norm Power: n/a
VI: n/a
Distance: 850 ft
Min Max Avg
Power: 200 463 267 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 99 85 rpm
Speed: 7.3 23.2 19.2 mph
Pace 2:35 8:15 3:08 min/mi
Hub Torque: 59 251 106 lb-in
Crank Torque: 178 602 283 lb-in
Peak 1min (253 watts):
Duration: 1:00
Work: 15 kJ
TSS: 2.7 (intensity factor 1.27)
Norm Power: n/a
VI: n/a
Distance: 0.359 mi
Min Max Avg
Power: 194 463 253 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 99 89 rpm
Speed: 7.3 23.8 21.3 mph
Pace 2:31 8:15 2:49 min/mi
Hub Torque: 55 251 87 lb-in
Crank Torque: 166 602 250 lb-in
Peak 2min (233 watts):
Duration: 2:01
Work: 28 kJ
TSS: 5.2 (intensity factor 1.246)
Norm Power: n/a
VI: n/a
Distance: 0.615 mi
Min Max Avg
Power: 188 323 233 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 95 rpm
Speed: 11.2 21.7 18.3 mph
Pace 2:46 5:20 3:17 min/mi
Hub Torque: 59 179 90 lb-in
Crank Torque: 162 328 209 lb-in
Peak 5min (229 watts):
Duration: 5:01
Work: 69 kJ
TSS: 13 (intensity factor 1.248)
Norm Power: 231
VI: 1.01
Distance: 1.481 mi
Min Max Avg
Power: 115 345 229 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 95 rpm
Speed: 11.2 23.9 17.7 mph
Pace 2:31 5:20 3:23 min/mi
Hub Torque: 49 179 90 lb-in
Crank Torque: 107 328 206 lb-in
Peak 10min (225 watts):
Duration: 10:01
Work: 135 kJ
TSS: 24.7 (intensity factor 1.218)
Norm Power: 225
VI: 1
Distance: 3.057 mi
Min Max Avg
Power: 168 345 225 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 96 rpm
Speed: 11.2 24 18.3 mph
Pace 2:30 5:20 3:17 min/mi
Hub Torque: 49 179 85 lb-in
Crank Torque: 146 328 200 lb-in
Peak 20min (222 watts):
Duration: 20:01
Work: 266 kJ
TSS: 48.4 (intensity factor 1.205)
Norm Power: 223
VI: 1
Distance: 7.014 mi
Min Max Avg
Power: 0 348 222 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 113 97 rpm
Speed: 8 34 21.0 mph
Pace 1:46 7:29 2:51 min/mi
Hub Torque: 0 190 74 lb-in
Crank Torque: 0 568 196 lb-in
Peak 30min (200 watts):
Duration: 30:01
Work: 360 kJ
TSS: 58.7 (intensity factor 1.083)
Norm Power: 200
VI: 1
Distance: 8.585 mi
Min Max Avg
Power: 0 454 200 watts
Heart rate: 185 185 185 bpm
Cadence: 66 103 92 rpm
Speed: 11.6 20.1 17.2 mph
Pace 2:59 5:11 3:30 min/mi
Hub Torque: 0 216 78 lb-in
Crank Torque: 0 504 183 lb-in
Peak 60min (197 watts):
Duration: 1:00:01
Work: 710 kJ
TSS: 115.7 (intensity factor 1.075)
Norm Power: 199
VI: 1.01
Distance: 17.565 mi
Min Max Avg
Power: 0 479 197 watts
Heart rate: 185 185 185 bpm
Cadence: 43 106 91 rpm
Speed: 5.7 25.1 17.6 mph
Pace 2:23 10:37 3:25 min/mi
Hub Torque: 0 251 76 lb-in
Crank Torque: 0 602 186 lb-in
To add insult to injury, my back hatch on my Tahoe imploded, literally, out of nowhere half way home. Nothing hit it. Nothing could have. Anyway, the inside of my truck is covered in glass.
How do you like my neighbor's gutter system? Pretty efficient.
Friday, March 16, 2007
Friday, March 16th
For the first time in weeks I ran more than one mile this morning. I ran 1.5 miles.
Over the past few weeks the soreness/tightness/pain in my Achilles has become somewhat normalized. I think this could be good and/or bad. For one, I am accustomed to it. It doesn't bother me as much anymore when I am running. On the other hand, it could mean that I am passively ignoring an injury so I can nurture my ego and fitness instead of my Achilles.
I honestly think I am somewhere in between these two scenarios. In the end, I cn run a half marathon on my heel. It might be slow and painful, but it isn't like I can't walk.
I have two weeks. More of the same until then.
Over the past few weeks the soreness/tightness/pain in my Achilles has become somewhat normalized. I think this could be good and/or bad. For one, I am accustomed to it. It doesn't bother me as much anymore when I am running. On the other hand, it could mean that I am passively ignoring an injury so I can nurture my ego and fitness instead of my Achilles.
I honestly think I am somewhere in between these two scenarios. In the end, I cn run a half marathon on my heel. It might be slow and painful, but it isn't like I can't walk.
I have two weeks. More of the same until then.
Thursday, March 15, 2007
Thursday, February 15th
Swim at Dad's Clud
400 easy w/u
Swam race-start pace until I couldn't take it anymore...200 at 2:32...that is fast for me.
400 easy on 10
300 steady on 10
200 moderate on 10
100 hard on 10
400 easy c/d mix swim/kick
100 more for the fun of it
2.1K total
400 easy w/u
Swam race-start pace until I couldn't take it anymore...200 at 2:32...that is fast for me.
400 easy on 10
300 steady on 10
200 moderate on 10
100 hard on 10
400 easy c/d mix swim/kick
100 more for the fun of it
2.1K total
Wednesday, March 15th
What has become of me? Day off Monday. Ended up not being able to swim Tuesday night (work). I was supposed to run but didn't. Decided to do it after the trainer ride this morning, but I only got three out of five intervals in before my Achilles acted up.
Power-Tap #1:
Duration: 10:00
Work: 120 kJ
TSS: 19.5 (intensity factor 1.083)
Norm Power: 200
VI: 1
Distance: 2.968 mi
Min Max Avg
Power: 139 238 199 watts
Cadence: 67 88 80 rpm
Speed: 15.8 19.4 17.8 mph
Pace 3:06 3:48 3:22 min/mi
Hub Torque: 58 86 74 lb-in
Crank Torque: 166 245 210 lb-in
Power-Tap #2:
Duration: 2:00
Work: 9 kJ
TSS: 0.7 (intensity factor 0.47)
Norm Power: n/a
VI: n/a
Distance: 0.348 mi
Min Max Avg
Power: 0 200 80 watts
Cadence: 29 80 57 rpm
Speed: 2.4 17.6 11.5 mph
Pace 3:24 24:46 5:13 min/mi
Hub Torque: 0 75 39 lb-in
Crank Torque: 0 212 117 lb-in
Power-Tap #3:
Duration: 10:00
Work: 123 kJ
TSS: 20.6 (intensity factor 1.113)
Norm Power: 206
VI: 1.01
Distance: 2.912 mi
Min Max Avg
Power: 7 255 205 watts
Cadence: 47 84 79 rpm
Speed: 8.6 18.5 17.5 mph
Pace 3:14 6:57 3:26 min/mi
Hub Torque: 5 113 78 lb-in
Crank Torque: 12 458 218 lb-in
Power-Tap #4:
Duration: 2:01
Work: 9 kJ
TSS: 0.6 (intensity factor 0.441)
Norm Power: n/a
VI: n/a
Distance: 0.384 mi
Min Max Avg
Power: 0 128 79 watts
Cadence: 45 75 55 rpm
Speed: 3.4 16.2 11.8 mph
Pace 3:43 17:33 5:06 min/mi
Hub Torque: 0 72 43 lb-in
Crank Torque: 0 240 121 lb-in
Power-Tap #5:
Duration: 9:59
Work: 122 kJ
TSS: 20.3 (intensity factor 1.105)
Norm Power: 204
VI: 1
Distance: 2.924 mi
Min Max Avg
Power: 161 243 204 watts
Cadence: 61 88 80 rpm
Speed: 14.4 18.4 17.6 mph
Pace 3:16 4:10 3:25 min/mi
Hub Torque: 64 89 77 lb-in
Crank Torque: 181 253 215 lb-in
Power-Tap #6:
Duration: 0:50
Work: 2 kJ
TSS: 0.1 (intensity factor 0.305)
Norm Power: n/a
VI: n/a
Distance: 581 ft
Min Max Avg
Power: 0 192 48 watts
Cadence: 34 87 56 rpm
Speed: 3 17.8 9.3 mph
Pace 3:23 19:42 6:27 min/mi
Hub Torque: 0 72 25 lb-in
Crank Torque: 0 187 72 lb-in
Entire workout (172 watts):
Duration: 39:45
Work: 408 kJ
TSS: 69.3 (intensity factor 1.026)
Norm Power: 190
VI: 1.1
Distance: 10.785 mi
Min Max Avg
Power: 0 255 172 watts
Cadence: 29 88 76 rpm
Speed: 2.4 19.4 16.4 mph
Pace 3:06 24:46 3:40 min/mi
Hub Torque: 0 113 67 lb-in
Crank Torque: 0 458 188 lb-in
Peak 5s (232 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 138 ft
Min Max Avg
Power: 218 247 232 watts
Cadence: 82 83 83 rpm
Speed: 18.1 18.3 18.3 mph
Pace 3:16 3:18 3:17 min/mi
Hub Torque: 79 90 85 lb-in
Crank Torque: 222 254 237 lb-in
Peak 10s (229 watts):
Duration: 0:10
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 269 ft
Min Max Avg
Power: 207 247 229 watts
Cadence: 81 83 82 rpm
Speed: 17.8 18.3 18.2 mph
Pace 3:16 3:22 3:18 min/mi
Hub Torque: 77 90 84 lb-in
Crank Torque: 216 254 236 lb-in
Peak 20s (224 watts):
Duration: 0:20
Work: 5 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 535 ft
Min Max Avg
Power: 205 247 224 watts
Cadence: 80 84 82 rpm
Speed: 17.6 18.5 18.1 mph
Pace 3:14 3:24 3:19 min/mi
Hub Torque: 76 90 82 lb-in
Crank Torque: 212 254 232 lb-in
Peak 30s (221 watts):
Duration: 0:30
Work: 7 kJ
TSS: 1.2 (intensity factor 1.192)
Norm Power: n/a
VI: n/a
Distance: 797 ft
Min Max Avg
Power: 205 247 221 watts
Cadence: 80 84 81 rpm
Speed: 17.5 18.5 17.9 mph
Pace 3:14 3:25 3:21 min/mi
Hub Torque: 76 90 82 lb-in
Crank Torque: 212 254 229 lb-in
Peak 1min (216 watts):
Duration: 1:00
Work: 13 kJ
TSS: 2.3 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 0.301 mi
Min Max Avg
Power: 192 243 216 watts
Cadence: 80 83 81 rpm
Speed: 17.5 18.4 17.9 mph
Pace 3:16 3:26 3:21 min/mi
Hub Torque: 72 88 80 lb-in
Crank Torque: 203 250 225 lb-in
Peak 2min (214 watts):
Duration: 2:01
Work: 26 kJ
TSS: 4.4 (intensity factor 1.15)
Norm Power: n/a
VI: n/a
Distance: 0.6 mi
Min Max Avg
Power: 180 243 214 watts
Cadence: 78 83 81 rpm
Speed: 17 18.4 17.9 mph
Pace 3:16 3:32 3:22 min/mi
Hub Torque: 68 89 80 lb-in
Crank Torque: 190 252 224 lb-in
Peak 5min (211 watts):
Duration: 5:01
Work: 64 kJ
TSS: 10.9 (intensity factor 1.143)
Norm Power: 211
VI: 1
Distance: 1.486 mi
Min Max Avg
Power: 179 243 211 watts
Cadence: 78 88 81 rpm
Speed: 17 18.4 17.8 mph
Pace 3:16 3:32 3:23 min/mi
Hub Torque: 68 89 79 lb-in
Crank Torque: 187 253 219 lb-in
Peak 10min (205 watts):
Duration: 10:01
Work: 123 kJ
TSS: 20.7 (intensity factor 1.113)
Norm Power: 206
VI: 1.01
Distance: 2.915 mi
Min Max Avg
Power: 7 255 205 watts
Cadence: 47 84 79 rpm
Speed: 8.6 18.5 17.5 mph
Pace 3:14 6:57 3:26 min/mi
Hub Torque: 5 113 78 lb-in
Crank Torque: 12 458 218 lb-in
Peak 20min (193 watts):
Duration: 20:05
Work: 232 kJ
TSS: 39.2 (intensity factor 1.083)
Norm Power: 200
VI: 1.04
Distance: 5.677 mi
Min Max Avg
Power: 0 247 193 watts
Cadence: 45 88 78 rpm
Speed: 3.4 18.5 17.0 mph
Pace 3:14 17:33 3:32 min/mi
Hub Torque: 0 90 74 lb-in
Crank Torque: 0 257 208 lb-in
Peak 30min (188 watts):
Duration: 30:16
Work: 338 kJ
TSS: 56.6 (intensity factor 1.063)
Norm Power: 197
VI: 1.05
Distance: 8.426 mi
Min Max Avg
Power: 0 255 188 watts
Cadence: 29 88 77 rpm
Speed: 2.4 18.8 16.8 mph
Pace 3:11 24:46 3:34 min/mi
Hub Torque: 0 113 72 lb-in
Crank Torque: 0 458 203 lb-in
Power-Tap #1:
Duration: 10:00
Work: 120 kJ
TSS: 19.5 (intensity factor 1.083)
Norm Power: 200
VI: 1
Distance: 2.968 mi
Min Max Avg
Power: 139 238 199 watts
Cadence: 67 88 80 rpm
Speed: 15.8 19.4 17.8 mph
Pace 3:06 3:48 3:22 min/mi
Hub Torque: 58 86 74 lb-in
Crank Torque: 166 245 210 lb-in
Power-Tap #2:
Duration: 2:00
Work: 9 kJ
TSS: 0.7 (intensity factor 0.47)
Norm Power: n/a
VI: n/a
Distance: 0.348 mi
Min Max Avg
Power: 0 200 80 watts
Cadence: 29 80 57 rpm
Speed: 2.4 17.6 11.5 mph
Pace 3:24 24:46 5:13 min/mi
Hub Torque: 0 75 39 lb-in
Crank Torque: 0 212 117 lb-in
Power-Tap #3:
Duration: 10:00
Work: 123 kJ
TSS: 20.6 (intensity factor 1.113)
Norm Power: 206
VI: 1.01
Distance: 2.912 mi
Min Max Avg
Power: 7 255 205 watts
Cadence: 47 84 79 rpm
Speed: 8.6 18.5 17.5 mph
Pace 3:14 6:57 3:26 min/mi
Hub Torque: 5 113 78 lb-in
Crank Torque: 12 458 218 lb-in
Power-Tap #4:
Duration: 2:01
Work: 9 kJ
TSS: 0.6 (intensity factor 0.441)
Norm Power: n/a
VI: n/a
Distance: 0.384 mi
Min Max Avg
Power: 0 128 79 watts
Cadence: 45 75 55 rpm
Speed: 3.4 16.2 11.8 mph
Pace 3:43 17:33 5:06 min/mi
Hub Torque: 0 72 43 lb-in
Crank Torque: 0 240 121 lb-in
Power-Tap #5:
Duration: 9:59
Work: 122 kJ
TSS: 20.3 (intensity factor 1.105)
Norm Power: 204
VI: 1
Distance: 2.924 mi
Min Max Avg
Power: 161 243 204 watts
Cadence: 61 88 80 rpm
Speed: 14.4 18.4 17.6 mph
Pace 3:16 4:10 3:25 min/mi
Hub Torque: 64 89 77 lb-in
Crank Torque: 181 253 215 lb-in
Power-Tap #6:
Duration: 0:50
Work: 2 kJ
TSS: 0.1 (intensity factor 0.305)
Norm Power: n/a
VI: n/a
Distance: 581 ft
Min Max Avg
Power: 0 192 48 watts
Cadence: 34 87 56 rpm
Speed: 3 17.8 9.3 mph
Pace 3:23 19:42 6:27 min/mi
Hub Torque: 0 72 25 lb-in
Crank Torque: 0 187 72 lb-in
Entire workout (172 watts):
Duration: 39:45
Work: 408 kJ
TSS: 69.3 (intensity factor 1.026)
Norm Power: 190
VI: 1.1
Distance: 10.785 mi
Min Max Avg
Power: 0 255 172 watts
Cadence: 29 88 76 rpm
Speed: 2.4 19.4 16.4 mph
Pace 3:06 24:46 3:40 min/mi
Hub Torque: 0 113 67 lb-in
Crank Torque: 0 458 188 lb-in
Peak 5s (232 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 138 ft
Min Max Avg
Power: 218 247 232 watts
Cadence: 82 83 83 rpm
Speed: 18.1 18.3 18.3 mph
Pace 3:16 3:18 3:17 min/mi
Hub Torque: 79 90 85 lb-in
Crank Torque: 222 254 237 lb-in
Peak 10s (229 watts):
Duration: 0:10
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 269 ft
Min Max Avg
Power: 207 247 229 watts
Cadence: 81 83 82 rpm
Speed: 17.8 18.3 18.2 mph
Pace 3:16 3:22 3:18 min/mi
Hub Torque: 77 90 84 lb-in
Crank Torque: 216 254 236 lb-in
Peak 20s (224 watts):
Duration: 0:20
Work: 5 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 535 ft
Min Max Avg
Power: 205 247 224 watts
Cadence: 80 84 82 rpm
Speed: 17.6 18.5 18.1 mph
Pace 3:14 3:24 3:19 min/mi
Hub Torque: 76 90 82 lb-in
Crank Torque: 212 254 232 lb-in
Peak 30s (221 watts):
Duration: 0:30
Work: 7 kJ
TSS: 1.2 (intensity factor 1.192)
Norm Power: n/a
VI: n/a
Distance: 797 ft
Min Max Avg
Power: 205 247 221 watts
Cadence: 80 84 81 rpm
Speed: 17.5 18.5 17.9 mph
Pace 3:14 3:25 3:21 min/mi
Hub Torque: 76 90 82 lb-in
Crank Torque: 212 254 229 lb-in
Peak 1min (216 watts):
Duration: 1:00
Work: 13 kJ
TSS: 2.3 (intensity factor 1.159)
Norm Power: n/a
VI: n/a
Distance: 0.301 mi
Min Max Avg
Power: 192 243 216 watts
Cadence: 80 83 81 rpm
Speed: 17.5 18.4 17.9 mph
Pace 3:16 3:26 3:21 min/mi
Hub Torque: 72 88 80 lb-in
Crank Torque: 203 250 225 lb-in
Peak 2min (214 watts):
Duration: 2:01
Work: 26 kJ
TSS: 4.4 (intensity factor 1.15)
Norm Power: n/a
VI: n/a
Distance: 0.6 mi
Min Max Avg
Power: 180 243 214 watts
Cadence: 78 83 81 rpm
Speed: 17 18.4 17.9 mph
Pace 3:16 3:32 3:22 min/mi
Hub Torque: 68 89 80 lb-in
Crank Torque: 190 252 224 lb-in
Peak 5min (211 watts):
Duration: 5:01
Work: 64 kJ
TSS: 10.9 (intensity factor 1.143)
Norm Power: 211
VI: 1
Distance: 1.486 mi
Min Max Avg
Power: 179 243 211 watts
Cadence: 78 88 81 rpm
Speed: 17 18.4 17.8 mph
Pace 3:16 3:32 3:23 min/mi
Hub Torque: 68 89 79 lb-in
Crank Torque: 187 253 219 lb-in
Peak 10min (205 watts):
Duration: 10:01
Work: 123 kJ
TSS: 20.7 (intensity factor 1.113)
Norm Power: 206
VI: 1.01
Distance: 2.915 mi
Min Max Avg
Power: 7 255 205 watts
Cadence: 47 84 79 rpm
Speed: 8.6 18.5 17.5 mph
Pace 3:14 6:57 3:26 min/mi
Hub Torque: 5 113 78 lb-in
Crank Torque: 12 458 218 lb-in
Peak 20min (193 watts):
Duration: 20:05
Work: 232 kJ
TSS: 39.2 (intensity factor 1.083)
Norm Power: 200
VI: 1.04
Distance: 5.677 mi
Min Max Avg
Power: 0 247 193 watts
Cadence: 45 88 78 rpm
Speed: 3.4 18.5 17.0 mph
Pace 3:14 17:33 3:32 min/mi
Hub Torque: 0 90 74 lb-in
Crank Torque: 0 257 208 lb-in
Peak 30min (188 watts):
Duration: 30:16
Work: 338 kJ
TSS: 56.6 (intensity factor 1.063)
Norm Power: 197
VI: 1.05
Distance: 8.426 mi
Min Max Avg
Power: 0 255 188 watts
Cadence: 29 88 77 rpm
Speed: 2.4 18.8 16.8 mph
Pace 3:11 24:46 3:34 min/mi
Hub Torque: 0 113 72 lb-in
Crank Torque: 0 458 203 lb-in
Saturday, March 10, 2007
Saturday, March 10th
Did not make Thursday night Masters.
Friday: 30 minute spin.
Saturday:
200 w/u in wetsuit.
------------------
3 x 200 on 3:05
5 x 200 on 3:00 (last two in this set were 10 and 7 seconds fast, each)
3 x 200 on 2:55 (last 200 was 12 second late to the wall)
------------------
200 c/d
------------------
2.6K meters at Dad's Club
Ride:
4 x 30 min at 200-220 on 10 recos after 20 min w/u
The first two intervals went very well.
The third interval involved a yellow jacket stinging me on my right thigh. It fucking hurt. And it fucking hurt to cycle. Everytime I spun I felt my shorts rubbing the sting. It fucking hurt. So I stopped. Call me a pussy? Fuck you. It hurt.
Data tomorrow.
I was pissed.
EDIT:
Data:
Power-Tap #1:
Duration: 30:07
Work: 388 kJ
TSS: 68.2 (intensity factor 1.165)
Norm Power: 216
VI: 1
Distance: 18.411 km
Min Max Avg
Power: 0 536 215 watts
Heart rate: n/a n/a n/a bpm
Cadence: 46 106 92 rpm
Speed: 27.4 44.2 36.6 kph
Pace 1:21 2:11 1:38 min/km
Hub Torque: 0 21.7 7.1 lb-in
Crank Torque: 0 69.8 22.4 N-m
Power-Tap #2:
Duration: 9:51
Work: 80 kJ
TSS: 9.9 (intensity factor 0.777)
Norm Power: 144
VI: 1.06
Distance: 5.019 km
Min Max Avg
Power: 0 294 135 watts
Heart rate: n/a n/a n/a bpm
Cadence: 43 111 82 rpm
Speed: 24.5 36.3 30.6 kph
Pace 1:39 2:27 1:58 min/km
Hub Torque: 0 14 5.4 lb-in
Crank Torque: 0 36 16.0 N-m
Power-Tap #3:
Duration: 30:01
Work: 388 kJ
TSS: 68.1 (intensity factor 1.167)
Norm Power: 216
VI: 1
Distance: 16.605 km
Min Max Avg
Power: 0 537 216 watts
Heart rate: 228 244 236 bpm
Cadence: 40 103 91 rpm
Speed: 17.3 48.1 33.2 kph
Pace 1:15 3:28 1:49 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 22.6 N-m
Power-Tap #4:
Duration: 9:57
Work: 93 kJ
TSS: 12.8 (intensity factor 0.888)
Norm Power: 164
VI: 1.03
Distance: 4.359 km
Min Max Avg
Power: 0 331 159 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 108 82 rpm
Speed: 0 34.9 26.7 kph
Pace 1:43 0:00 2:15 min/km
Hub Torque: 0 21.4 7.3 lb-in
Crank Torque: 0 52.4 18.9 N-m
Power-Tap #5:
Duration: 23:36
Work: 298 kJ
TSS: 52.3 (intensity factor 1.154)
Norm Power: 213
VI: 1.01
Distance: 12.296 km
Min Max Avg
Power: 0 468 210 watts
Heart rate: n/a n/a n/a bpm
Cadence: 40 105 91 rpm
Speed: 12.2 38.7 31.2 kph
Pace 1:33 4:55 1:55 min/km
Hub Torque: 0 27.6 8.3 lb-in
Crank Torque: 0 66.2 22.2 N-m
Power-Tap #6:
Duration: 9:08
Work: 59 kJ
TSS: 7.2 (intensity factor 0.694)
Norm Power: 128
VI: 1.16
Distance: 3.668 km
Min Max Avg
Power: 0 385 110 watts
Heart rate: n/a n/a n/a bpm
Cadence: 39 114 75 rpm
Speed: 0 34.7 24.5 kph
Pace 1:44 0:00 2:27 min/km
Hub Torque: 0 16.7 5.3 lb-in
Crank Torque: 0 50.5 14.6 N-m
Entire workout (189 watts):
Duration: 2:12:24
Work: 1497 kJ
TSS: 256.1 (intensity factor 1.079)
Norm Power: 200
VI: 1.06
Distance: 70.586 km
Min Max Avg
Power: 0 537 189 watts
Heart rate: 228 244 236 bpm
Cadence: 32 114 88 rpm
Speed: 0 48.1 32.0 kph
Pace 1:15 0:00 1:52 min/km
Hub Torque: 0 27.6 7.2 lb-in
Crank Torque: 0 108.6 20.6 N-m
Peak 5s (500 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 44 m
Min Max Avg
Power: 464 516 500 watts
Heart rate: n/a n/a n/a bpm
Cadence: 70 83 78 rpm
Speed: 29.3 34 31.7 kph
Pace 1:46 2:03 1:53 min/km
Hub Torque: 16.5 21.1 19.1 lb-in
Crank Torque: 53.4 69.8 61.9 N-m
Peak 10s (400 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 69 m
Min Max Avg
Power: 332 447 400 watts
Heart rate: n/a n/a n/a bpm
Cadence: 61 66 64 rpm
Speed: 23.9 25.2 24.6 kph
Pace 2:23 2:31 2:26 min/km
Hub Torque: 16.2 21.9 19.6 lb-in
Crank Torque: 48.7 66.2 59.3 N-m
Peak 20s (316 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 184 m
Min Max Avg
Power: 200 516 316 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 94 84 rpm
Speed: 28 34.2 32.8 kph
Pace 1:45 2:09 1:50 min/km
Hub Torque: 7.1 21.1 11.8 lb-in
Crank Torque: 20.3 69.8 37.3 N-m
Peak 30s (294 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.1 (intensity factor 1.589)
Norm Power: n/a
VI: n/a
Distance: 279 m
Min Max Avg
Power: 200 516 294 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 94 85 rpm
Speed: 28 34.2 33.0 kph
Pace 1:45 2:09 1:49 min/km
Hub Torque: 7.1 21.1 10.9 lb-in
Crank Torque: 20.3 69.8 33.9 N-m
Peak 1min (254 watts):
Duration: 1:00
Work: 15 kJ
TSS: 2.9 (intensity factor 1.307)
Norm Power: n/a
VI: n/a
Distance: 563 m
Min Max Avg
Power: 183 516 254 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 89 rpm
Speed: 28 34.3 33.5 kph
Pace 1:45 2:09 1:48 min/km
Hub Torque: 6.6 21.1 9.2 lb-in
Crank Torque: 18.4 69.8 27.8 N-m
Peak 2min (233 watts):
Duration: 2:01
Work: 28 kJ
TSS: 5.7 (intensity factor 1.304)
Norm Power: n/a
VI: n/a
Distance: 1.186 km
Min Max Avg
Power: 0 516 233 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 89 rpm
Speed: 27.4 38.9 35.4 kph
Pace 1:33 2:11 1:42 min/km
Hub Torque: 0 21.1 8.0 lb-in
Crank Torque: 0 69.8 25.2 N-m
Peak 5min (223 watts):
Duration: 5:01
Work: 67 kJ
TSS: 12.4 (intensity factor 1.216)
Norm Power: 225
VI: 1.01
Distance: 3.048 km
Min Max Avg
Power: 0 516 223 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 90 rpm
Speed: 27.4 39 36.4 kph
Pace 1:32 2:11 1:39 min/km
Hub Torque: 0 21.1 7.4 lb-in
Crank Torque: 0 69.8 23.8 N-m
Peak 10min (219 watts):
Duration: 10:01
Work: 132 kJ
TSS: 23.4 (intensity factor 1.183)
Norm Power: 219
VI: 1
Distance: 6.507 km
Min Max Avg
Power: 152 312 219 watts
Heart rate: n/a n/a n/a bpm
Cadence: 78 106 93 rpm
Speed: 30.6 44.2 38.9 kph
Pace 1:21 1:58 1:32 min/km
Hub Torque: 4.5 11.3 6.9 lb-in
Crank Torque: 15.3 33 22.5 N-m
Peak 20min (218 watts):
Duration: 20:01
Work: 262 kJ
TSS: 46.7 (intensity factor 1.183)
Norm Power: 219
VI: 1
Distance: 12.095 km
Min Max Avg
Power: 0 516 218 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 106 92 rpm
Speed: 27.4 44.2 36.2 kph
Pace 1:21 2:11 1:39 min/km
Hub Torque: 0 21.1 7.3 lb-in
Crank Torque: 0 69.8 22.6 N-m
Peak 30min (216 watts):
Duration: 30:01
Work: 388 kJ
TSS: 68.1 (intensity factor 1.167)
Norm Power: 216
VI: 1
Distance: 16.605 km
Min Max Avg
Power: 0 537 216 watts
Heart rate: 228 244 236 bpm
Cadence: 40 103 91 rpm
Speed: 17.3 48.1 33.2 kph
Pace 1:15 3:28 1:49 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 22.6 N-m
Peak 60min (206 watts):
Duration: 1:00:14
Work: 742 kJ
TSS: 128.2 (intensity factor 1.132)
Norm Power: 209
VI: 1.02
Distance: 31.696 km
Min Max Avg
Power: 0 537 206 watts
Heart rate: 228 244 236 bpm
Cadence: 37 108 90 rpm
Speed: 0 48.1 31.6 kph
Pace 1:15 0:00 1:54 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 21.9 N-m
Bee Sting:
Friday: 30 minute spin.
Saturday:
200 w/u in wetsuit.
------------------
3 x 200 on 3:05
5 x 200 on 3:00 (last two in this set were 10 and 7 seconds fast, each)
3 x 200 on 2:55 (last 200 was 12 second late to the wall)
------------------
200 c/d
------------------
2.6K meters at Dad's Club
Ride:
4 x 30 min at 200-220 on 10 recos after 20 min w/u
The first two intervals went very well.
The third interval involved a yellow jacket stinging me on my right thigh. It fucking hurt. And it fucking hurt to cycle. Everytime I spun I felt my shorts rubbing the sting. It fucking hurt. So I stopped. Call me a pussy? Fuck you. It hurt.
Data tomorrow.
I was pissed.
EDIT:
Data:
Power-Tap #1:
Duration: 30:07
Work: 388 kJ
TSS: 68.2 (intensity factor 1.165)
Norm Power: 216
VI: 1
Distance: 18.411 km
Min Max Avg
Power: 0 536 215 watts
Heart rate: n/a n/a n/a bpm
Cadence: 46 106 92 rpm
Speed: 27.4 44.2 36.6 kph
Pace 1:21 2:11 1:38 min/km
Hub Torque: 0 21.7 7.1 lb-in
Crank Torque: 0 69.8 22.4 N-m
Power-Tap #2:
Duration: 9:51
Work: 80 kJ
TSS: 9.9 (intensity factor 0.777)
Norm Power: 144
VI: 1.06
Distance: 5.019 km
Min Max Avg
Power: 0 294 135 watts
Heart rate: n/a n/a n/a bpm
Cadence: 43 111 82 rpm
Speed: 24.5 36.3 30.6 kph
Pace 1:39 2:27 1:58 min/km
Hub Torque: 0 14 5.4 lb-in
Crank Torque: 0 36 16.0 N-m
Power-Tap #3:
Duration: 30:01
Work: 388 kJ
TSS: 68.1 (intensity factor 1.167)
Norm Power: 216
VI: 1
Distance: 16.605 km
Min Max Avg
Power: 0 537 216 watts
Heart rate: 228 244 236 bpm
Cadence: 40 103 91 rpm
Speed: 17.3 48.1 33.2 kph
Pace 1:15 3:28 1:49 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 22.6 N-m
Power-Tap #4:
Duration: 9:57
Work: 93 kJ
TSS: 12.8 (intensity factor 0.888)
Norm Power: 164
VI: 1.03
Distance: 4.359 km
Min Max Avg
Power: 0 331 159 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 108 82 rpm
Speed: 0 34.9 26.7 kph
Pace 1:43 0:00 2:15 min/km
Hub Torque: 0 21.4 7.3 lb-in
Crank Torque: 0 52.4 18.9 N-m
Power-Tap #5:
Duration: 23:36
Work: 298 kJ
TSS: 52.3 (intensity factor 1.154)
Norm Power: 213
VI: 1.01
Distance: 12.296 km
Min Max Avg
Power: 0 468 210 watts
Heart rate: n/a n/a n/a bpm
Cadence: 40 105 91 rpm
Speed: 12.2 38.7 31.2 kph
Pace 1:33 4:55 1:55 min/km
Hub Torque: 0 27.6 8.3 lb-in
Crank Torque: 0 66.2 22.2 N-m
Power-Tap #6:
Duration: 9:08
Work: 59 kJ
TSS: 7.2 (intensity factor 0.694)
Norm Power: 128
VI: 1.16
Distance: 3.668 km
Min Max Avg
Power: 0 385 110 watts
Heart rate: n/a n/a n/a bpm
Cadence: 39 114 75 rpm
Speed: 0 34.7 24.5 kph
Pace 1:44 0:00 2:27 min/km
Hub Torque: 0 16.7 5.3 lb-in
Crank Torque: 0 50.5 14.6 N-m
Entire workout (189 watts):
Duration: 2:12:24
Work: 1497 kJ
TSS: 256.1 (intensity factor 1.079)
Norm Power: 200
VI: 1.06
Distance: 70.586 km
Min Max Avg
Power: 0 537 189 watts
Heart rate: 228 244 236 bpm
Cadence: 32 114 88 rpm
Speed: 0 48.1 32.0 kph
Pace 1:15 0:00 1:52 min/km
Hub Torque: 0 27.6 7.2 lb-in
Crank Torque: 0 108.6 20.6 N-m
Peak 5s (500 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 44 m
Min Max Avg
Power: 464 516 500 watts
Heart rate: n/a n/a n/a bpm
Cadence: 70 83 78 rpm
Speed: 29.3 34 31.7 kph
Pace 1:46 2:03 1:53 min/km
Hub Torque: 16.5 21.1 19.1 lb-in
Crank Torque: 53.4 69.8 61.9 N-m
Peak 10s (400 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 69 m
Min Max Avg
Power: 332 447 400 watts
Heart rate: n/a n/a n/a bpm
Cadence: 61 66 64 rpm
Speed: 23.9 25.2 24.6 kph
Pace 2:23 2:31 2:26 min/km
Hub Torque: 16.2 21.9 19.6 lb-in
Crank Torque: 48.7 66.2 59.3 N-m
Peak 20s (316 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 184 m
Min Max Avg
Power: 200 516 316 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 94 84 rpm
Speed: 28 34.2 32.8 kph
Pace 1:45 2:09 1:50 min/km
Hub Torque: 7.1 21.1 11.8 lb-in
Crank Torque: 20.3 69.8 37.3 N-m
Peak 30s (294 watts):
Duration: 0:30
Work: 9 kJ
TSS: 2.1 (intensity factor 1.589)
Norm Power: n/a
VI: n/a
Distance: 279 m
Min Max Avg
Power: 200 516 294 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 94 85 rpm
Speed: 28 34.2 33.0 kph
Pace 1:45 2:09 1:49 min/km
Hub Torque: 7.1 21.1 10.9 lb-in
Crank Torque: 20.3 69.8 33.9 N-m
Peak 1min (254 watts):
Duration: 1:00
Work: 15 kJ
TSS: 2.9 (intensity factor 1.307)
Norm Power: n/a
VI: n/a
Distance: 563 m
Min Max Avg
Power: 183 516 254 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 89 rpm
Speed: 28 34.3 33.5 kph
Pace 1:45 2:09 1:48 min/km
Hub Torque: 6.6 21.1 9.2 lb-in
Crank Torque: 18.4 69.8 27.8 N-m
Peak 2min (233 watts):
Duration: 2:01
Work: 28 kJ
TSS: 5.7 (intensity factor 1.304)
Norm Power: n/a
VI: n/a
Distance: 1.186 km
Min Max Avg
Power: 0 516 233 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 89 rpm
Speed: 27.4 38.9 35.4 kph
Pace 1:33 2:11 1:42 min/km
Hub Torque: 0 21.1 8.0 lb-in
Crank Torque: 0 69.8 25.2 N-m
Peak 5min (223 watts):
Duration: 5:01
Work: 67 kJ
TSS: 12.4 (intensity factor 1.216)
Norm Power: 225
VI: 1.01
Distance: 3.048 km
Min Max Avg
Power: 0 516 223 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 96 90 rpm
Speed: 27.4 39 36.4 kph
Pace 1:32 2:11 1:39 min/km
Hub Torque: 0 21.1 7.4 lb-in
Crank Torque: 0 69.8 23.8 N-m
Peak 10min (219 watts):
Duration: 10:01
Work: 132 kJ
TSS: 23.4 (intensity factor 1.183)
Norm Power: 219
VI: 1
Distance: 6.507 km
Min Max Avg
Power: 152 312 219 watts
Heart rate: n/a n/a n/a bpm
Cadence: 78 106 93 rpm
Speed: 30.6 44.2 38.9 kph
Pace 1:21 1:58 1:32 min/km
Hub Torque: 4.5 11.3 6.9 lb-in
Crank Torque: 15.3 33 22.5 N-m
Peak 20min (218 watts):
Duration: 20:01
Work: 262 kJ
TSS: 46.7 (intensity factor 1.183)
Norm Power: 219
VI: 1
Distance: 12.095 km
Min Max Avg
Power: 0 516 218 watts
Heart rate: n/a n/a n/a bpm
Cadence: 62 106 92 rpm
Speed: 27.4 44.2 36.2 kph
Pace 1:21 2:11 1:39 min/km
Hub Torque: 0 21.1 7.3 lb-in
Crank Torque: 0 69.8 22.6 N-m
Peak 30min (216 watts):
Duration: 30:01
Work: 388 kJ
TSS: 68.1 (intensity factor 1.167)
Norm Power: 216
VI: 1
Distance: 16.605 km
Min Max Avg
Power: 0 537 216 watts
Heart rate: 228 244 236 bpm
Cadence: 40 103 91 rpm
Speed: 17.3 48.1 33.2 kph
Pace 1:15 3:28 1:49 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 22.6 N-m
Peak 60min (206 watts):
Duration: 1:00:14
Work: 742 kJ
TSS: 128.2 (intensity factor 1.132)
Norm Power: 209
VI: 1.02
Distance: 31.696 km
Min Max Avg
Power: 0 537 206 watts
Heart rate: 228 244 236 bpm
Cadence: 37 108 90 rpm
Speed: 0 48.1 31.6 kph
Pace 1:15 0:00 1:54 min/km
Hub Torque: 0 24.3 8.0 lb-in
Crank Torque: 0 108.6 21.9 N-m
Bee Sting:
Thursday, March 8, 2007
Thursday, February 8th
I spun for thirty minutes on the trainer yesterday and this morning. Achilles feels good after each of these rides. I have Masters tonight and will spin again tomorrow before a long day Saturday full of swimming and biking.
Tuesday, March 6, 2007
Sunday, March 4, 2007
Anger Management
"Crazy people livin' under a rock...don't know 'Wings'....I LOVE 'Wings'!"
A lot of people are familiar with this clip, well those in my ring of friends are. What people don't usually notice is that Joe (second from the left, and a crippled cop) keeps shoving his legs below the water...errr....beer...because they're hanging out at a local brewery late night...I digress. The show is greantess. And the ridiculous number of layers of humor they can put into one scene can be incredible, thus the link above. Lots going on.
Now back to my day's title. This Achilles shit is really bothering me. I went down to Galveston to check out the bike course. Windy. Flat. About what I expected. Galveston is ugly, no two ways around it. All morning I was having a lot of trouble not being out on the road with my friends, having elected to drive the SAG wagon instead.
I want to run. I want to bike. I can't. I can however swim so I am going to go over to the Y later to swim, stretch, steam and shower. I want to take it easy and have a nice long set. Wish me luck.
To be homest, I don't feel this tendon getting any healthier despite my healthy diet of cortisone, rest and stretching.
And in the early morning when I am cranky about not feeling better, watching Family Guy makes me happy.
For example, one of my favorite scenes ever, and strikingly similar to what it is like to deal with, on any level, some of my coworkers...
Thursday, March 1, 2007
February is in the books
Lots of volume this month.
Swim: 26,850
Bike: ~310 miles
Run: 52 miles
Will be interested to see what March looks like.
Swim: 26,850
Bike: ~310 miles
Run: 52 miles
Will be interested to see what March looks like.
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