11/27/07 Trainer

Entire workout (216 watts):
Duration: 1:00:15
Work: 780 kJ
TSS: 46.8 (intensity factor 0.683)
Norm Power: 218
VI: 1.01
Distance: 18.98 mi
HR AV: 146
Trainer

11/25/07 Trainer

I don't mind cold, but cannot tolerate rain/drizzle and cold. So I canceled on Austin again.

Entire workout (211 watts):
Duration: 1:30:07
Work: 1141 kJ
TSS: 66.3 (intensity factor 0.664)
Norm Power: 213
VI: 1.01
Distance: 28.498 mi
HR AV: 149 bpm
Trainer

ZERO

I suck, but have also been riding every day since Monday so maybe not so bad. Still I should of ridden for an hour instead of sleeping all day...

Entire workout (217 watts):
Duration: 1:00:12
Work: 785 kJ
TSS: 47.4 (intensity factor 0.688)
Norm Power: 220
VI: 1.01
Distance: 19.102 mi
HR AV: 154 bpm
Trainer

Turkey For Me

So I put in a whopping extra 30 minutes today. Nice ha. That will make all the difference... Just kidding of course. There is still another whole "Prep" week before training actually starts. Right now I'm practicing my training consistency and not really focused on ride time.

Entire workout (221 watts):
Duration: 1:30:05
Work: 1196 kJ
TSS: 73.6 (intensity factor 0.701)
Norm Power: 224
VI: 1.01
Distance: 28.957 mi
HR AV: 154 bpm
Trainer

Entire workout (211 watts):
Duration: 1:00:09
Work: 761 kJ
TSS: 44.5 (intensity factor 0.666)
Norm Power: 213
VI: 1.01
Distance: 18.911 mi
HR AV: 149 bpm
Trainer

Entire workout (216 watts):
Duration: 1:00:11
Work: 779 kJ
TSS: 46.6 (intensity factor 0.682)
Norm Power: 218
VI: 1.01
Distance: 19.032 mi
HR AV: 147 bpm
Trainer

Baby

So, I was suppose to get in 2 hours yesterday, but as you can see that did not happen. I decided to break my tradition of Lazy Monday and put in an easy hour.

Entire workout (203 watts):
Duration: 1:00:09
Work: 734 kJ
TSS: 41 (intensity factor 0.639)
Norm Power: 205
VI: 1.01
Distance: 18.64 mi
HR AV: 140 bpm
Trainer

oops

So, I missed Friday. No big surprise though. I woke up late, missed my chance to ride int he morning and attended one of the "mandatory" happy hours and stayed a tad too long...

Entire workout (214 watts):
Duration: 2:00:02
Work: 1542 kJ
TSS: 91.5 (intensity factor 0.676)
Norm Power: 216
VI: 1.01
Distance: 38.164 mi
HR Av: 162 bpm
Trainer

Trainer

Entire workout (216 watts):
Duration: 1:00:19
Work: 783 kJ
TSS: 47.5 (intensity factor 0.688)
Norm Power: 220
VI: 1.02
Distance: 19.188 mi
HR Av: 147 bpm
Trainer

Week 2 - Day 2

Riding
1:00 E2
19.27 miles
218 AV Watts
149AV HR
E 793
Trainer

Week 2 - Day 1

So I finished last week without missing a workout. Lets see if I can do it two weeks in a row...

Riding
1:00 E2
19.05 miles
218 AV Watts
152 AV HR
E 789
Trainer

Destroying Keaton

Well, destroying the kid was by far not the goal, but it happens. He was so quiet the whole time so I had no idea. I think the only words I heard him say were at the end when he told us we could ride on ahead without him. Silly boy. We don't drop people this time of year. So, It was Austin, Keaton and myself out today. It was windy. Crazy windy. I thought yesterday was windy. Today was worse. We still had a good time though, or I did. Hopefully Keaton rests up this week so he can come back out with us next weekend.

Riding
2:43 E2
48.7 miles
149 AV HR
OUTSIDE

Taking it to the streets

You don't know me but I'm your brother
I was raised here in this living hell
You don't know my kind in your world
Fairly soon the time will tell
You, telling me the things you're gonna do for me
I ain't blind and I don't like what I think I see

Michael McDonald hit the nail right on the head with this one. Unfortunately for you folks with nothing better to do than read this there won't be any deep hippie talk about change and standing up for your rights. I only reference it because I finally rode outside today. I was out with Andy H and on our way back we saw what looked to be Austin and his boyfriend Martin as well as a group of Big Sharkers with Sven.


Riding
2:13 E2
42.6 miles
157 AV HR
OUTSIDE

That Makes 4

Riding
1:00 E2
19.06 miles
217 AV Watts
159 AV HR
E 784
Trainer

Three Days In A Row

Yeah, so three days in a row. Ha. Next season I'll be back in blue and white. The orange and blue team just didn't quite work out for me. Back to the big DW.

Riding
1:30 E2
29.04 miles
226 AV Watts
159 AV HR
E 1221
Trainer

Sleepy

To stay on track I must train in the morning. I know these are only 1 hour days but still. By the time I get home, eat dinner, play with the kids, put the kids to bed I am usually ready to veg out on the couch and talk myself into not exercising. Gotta get it done first thing.

Riding
1:00 E2
18.99 miles
216 AV Watts
155 AV HR
E 786
Trainer

New Week

So, the goal this week is to get back in the groove of working out six days a week. I tried last week with the whole November 1st thing thinking that I could finish the week from there. That lasted one day. Yeah the first day then it was over by Friday...

Riding
1:00 E2
19.07 miles
216 AV Watts
154 AV HR
E 784
Trainer

And Again

Riding
2:00 E2
37.39 miles
208 AV Watts
157 AV HR
E 1500
Trainer

And Again

Riding
2:00 E2
37.56 miles
212 AV Watts
160 AV HR
E 1531
Trainer

Riding Again

Riding
1:00 E2
18.3 miles
202 AV Watts
154 AV HR
E 729
Trainer

Ride

Riding
1:00 E2
18.09 miles
195 AV Watts
151 AV HR
E 705
Trainer

Ride Outside?

So, when the weather gets crappy I am gonna regret all this trainer time. Why do I even keep track of the mileage for these rides? I don't go anywhere. It is kind of a good thing I opted out of the group ride today though. Story has it there was a wreck and a soon to be new member took the brunt of it. Tim Adale got messed up pretty good from the face plant and will probably be in the hospital for quite a while.

Riding
2:00 E2
37.95 miles
213 AV Watts
141 AV HR
E 1544
Trainer

Soccer?

So, I can't wait till soccer season is over. It is getting to be that time of the year when it gets cold and the kids stop having fun. Emily almost scored a goal today which is HUGE considering she plays with just about all boys.

Riding
2:00 E2
37.68 miles
205 AV Watts
154 AV HR
E 1490
Trainer

Lazy

Hard to ride when you are asleep...

Run Part Deux

Running sucks and I suck at it.

5.5 miles
~50 minutes

Ride

EZ trainer ride. Blah Blah Blah....


Riding
1:00 E2
18.57 miles
201 AV Watts
158 AV HR
E 727
Trainer

Run Day and a Roll in the Hay

I suck at running but managed to get in 7.5 miles in a little under an hour. There is a middle school track on my route that I used to get in the extra 2 miles. So, I get up to the track and notice two cars parked on the upper lot by the playground. Kinda odd since it is such a remote lot and it was 10pm. Going down the back stretch I see what looks to be a big white blob not too far from the track. The closer I get I notice it is a white colored blanket covering something up. I personally barely tolerate the dark and jump when I hear the slightest out of place sound when I'm running at night. So, I'm think'n here is a dead body wrapped up in the grass just lay'n there for me to find. Always think the worst. That way you are never disappointed... I get about 10 or 15 feet away and I hear this awkward sound from a girl and realize it isn't a bundle of dead bodies after all just two teens shack'n up in the grass. I run by trying my best to ignore the goings on. The next time around I see the guy sitting up with his hands on his head and he says "Oh, man..." as I pass by. All embarrassed like. After my fourth time around they finally get the picture and move back to one of their cars. The whole time I'm think'n about how dumb these kids are. Who throws out a blanket 5 feet away from a track that is used quite a bit at night when there are two huge soccer fields up the hill where no one is ever going to walk at night?

Whew Rest Day

Day, week, whatever. Let's just say I didn't put in a lot of time the second week of October...

Ride to Recover

These easy trainer rides make my legs feel a ton better. Instead of two bloody stumps they feel more like ground up cow bones, I mean Jello.

Riding
1:00 E2
18.75 miles
205 AV Watts
144 AV HR
E 746
Trainer

Run, Jog, or Walk?

I can tell you what I did tonight was by no means running. Holy crap do my legs hurt. I really didn't even want to start, that is how bad my legs felt. Becky made the decision pretty easy for me though. Either sit at home and rest to the tranquil sounds of NAG-NAG-NAG-NAG-NAG-JERK-NAG-NAG-NAG-NAG or go outside for an hour where it is QUIET. While my time for doing this loop is getting slower I don't mind. This kind of activity used to be a breeze. Go knock out 5 or 6 miles in about 45 minutes, no problem. Right now I'm loosing touch with the mid 40 range and embracing the slowness that is the 50 minute mark. Yeah I suck, my knees, hip, and back hurt too but it is a lot better than the alternative.

Trainer Time

I really like my trainer. No seriously I do. My measly one hour ride on it today brought back some good memories of last Winter when I was putting in some exciting three and four hour sessions in my basement. It was nice to spin slow and work some of the pain out of my legs from the run last night.

1:00 E2
18.27 miles
196 AV Watts
154 AV HR
E 713

So, how much for a hip replacement?

So, how much for a hip replacement? I went for a run today just like my plan says. Man do I suck at running. My whole body hurts, but I did manage to squeeze out almost 6 miles in about 50 minutes. Not a speed record by any means. At least I did it though, I guess...

Ahhhh

Ah, rest day. I love these days. Just kick back no worries about goals or efforts. What a wonderful way to start my off season training.

Fatty Fatterson?

No Fatty Fatterson for me this Fall/Winter. Still sit'n pretty at 168lbs. Last year I was almost 180 by November. I've decided to step up my off season training. I started with riding once a week. That goal was surprisingly easy to accomplish. For the rest of the month I will attempt to abide by an off season plan consisting of running and light riding. First I must take a rest day though. All this talk about training is making me tired.

Monday - Rest Day of Course
Tuesday - Run ~1 hour
Wednesday - Ride 1 hour
Thursday - Run ~1 hour
Friday - Ride ~1 hour
Saturday - Ride ~2 hours
Sunday - Ride ~2 hours

New Season, New Team, Same Me

For the 2007 season I have increased my training hours from 500 to 600. It's not really set in stone, just a guess to base weekly hours off of. It does mean more time on the bike though. New for this season I got a PowerTap. Using it for the past couple weeks has made me wonder how I got by with just heart rate. Power today is the same as power tomorrow. No variables like time, temperature, or fatigue. Definitely a much better tool to measure intensity. Tomorrow I start week 2 of Base2, 15 hours. It is only the beginning. This year I'll max out at 18 scheduled training hours. Now that is gonna hurt.