2nd Ride Since Pierce's Birth

Today was my second ride since pierces birth.

10min WU on a hilly course
Main Set included 20min of hills at a HR over 160 actually avg 169 and 20min of steady state TT at the same 169 avg HR and about 200 watts.

Climbing while sleep deprived is not ideal but the steady state ride seemed fine.

Son Is Here

Well my on is here and was born on 1.27.11 at 5:36pm. One of the best days of my life.

He has been awesome 90% of the time and a good learning experience the other 10%.

1.24.11 - Supposed to be Pierce's Due Date

Early morning trainer ride.

Spinervals Suffer-O-Rama

http://tpks.ws/NaCB

Sets:

WU: Shorts with a couple of pick-ups @ 52% of LT

MS:5 x 1min 100% 1min rest @ 159% of LT - 2min before next set @

5min of tempo 10 sec seated and 10 sec standing @ 86% of LT - 2min before next set @ 52% of LT

5x45sec 100% and 30sec rest @ 143% of LT - 2min before next set

4min of tempo 15 sec seated and 15 sec standing @ 86% of LT - 2min before next set @ 52% of LT

5x30sec @ 100% & 40sec rest @ 163% of LT - 2min before next set

Cd: 2min @ 52% of LT

All I can say to speak on the toughness of this workout if you really push yourself is I almost threw-up twice. Once after the 45sec set and once at the end of the 30sec reps.

Avg HR for the entire workout was 161 that is with WU, RBI and CD.

IF - .84

TSS - 69.70

CF WOD

100 Thrusters with 25lb DBs

Do as many as you can every minute and on the minute do 3 burpees.

Total Time - 8:50

Hammered out a good number of thrusters in the first minute but after that it was a struggle to get 10 per minute before having to do burpees.

1.22.11 Easy Trainer Ride

Today I decided to just do an easy trainer ride while watching the 2004 Tour. By the way Lance destroyed everyone in 2004.

Stayed in Zone 3 for pretty much the entire ride except about 6 min near the end of the ride where I was up in zone 4 just below LT.

http://tpks.ws/WSez

Total time - 1:09

IF - .77

TSS - 88.76

1.21.11 - Off Day

All praise the glorious OFF DAY.

This week was my first full week of doing CF and CFE. Man it does a body good but until you get used to it breaks a body down. I was supposed to do a swim and another CF WOD today but I decided a Recovery day was my best option.

We will see what tomorrow holds as my wife could go into labor at any time and of course she is hoping sooner rather than later.

Needless to say next week is going to be a light one with a few light spins as my knee is still bothering me and maybe some yoga. No runs and no CF.

1.20.11 CFE Bike and CF WOD

CFE Bike - "Short Tosh"

http://tpks.ws/5PI6

WU:10min

Bike: 3 rounds of

1/4mile, rest 1/4 time - 156% of LT

1/2mile, rest 1/2 time - 140% of LT

1mile, rest 1mile time - 111% of LT

I could not get the CT to bring up the course I wanted so I just based the distances on 20mph which means I went way longer than the workout calls for. I did intervals of 45sec, 90sec and 180sec with the equivalent time off. I did my best to go all out for each prescribed time and the results are detailed on training peaks through the link above.

This workout was super hard and my legs are spent. I was dead after each interval and very much welcomed the rest.

IF = 0.81

TSS = 60.68

CF (Nate's WOD)

http://tpks.ws/1Cxi

100 single unders

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3 rounds

400m run - Turned it into 1:10 sec hard elliptical at 13resistance and above 180spm

50 squats

50 kb swings with 35s

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100 single unders

Total Time: 20:40

After that workout all I could do is barely pick up my phone and text Nate and tell him how much I hate him. Very tough workout. The 50 kb swings were obnoxious and then after the 3 rounds holding a jumprope was hard not to mention doing 100 single unders.

1.19.11 CFE Swim and Elliptical

Both of today's workouts came out of the CFE world.

30:120 x 6

aka 30sec on 2min easy x 6 for both the swim and the elliptical

Swim

WU:5min equated to about 200yds of easy swimming

MS: 30:120 x 6 - This equated to completing 6x125yds with the first 30-35yds being an all out sprint and the remainder being an easy swim with 5-15sec rest between sets to complete the total 2.5min interval.

CD: Zero

Total: 20min and about 950yds

Elliptical

I cannot wait till I can run again, but I said I am waiting till February to start to make sure my knee is healed. Oh well doing what I can in the meantime.

WU:5min with with an avg around 150spm and a resistance of 5

MS: 30:120 x 6 - This was done with the hard efforts being at a resistance of ? and the RBI being at a resistance of 5-7.

Total Elliptical Time: 20min

Stretch: 5min

1.18.11 Bike and CF WOD

Today is one of those terrible two hard workouts in one day.

Bike

I did the CTS Time Trial video today.

10min WU;

3x5min Power Interval Sets over 100rpms @ 250watts with 5min RBI;

1x12min Steady State @ 215watts. Every 2min change cadence from (95-100) to (80-85) by changing gearing but keeping the power the same.

7 Min CD keeping cadence over 80rpms

TSS - 78.64

IF - .79

http://tpks.ws/hGRBIKoZ

Crossfit (Nate's WOD)

5 Rounds of the following:

30 Lunges 2x12lb DBs knee to ground

30 sit-ups

30 push-ups handbreaks - bring hands up when chest hits the ground

Total Time: 22:53

The push-up handbreaks are super tough. A very deceiving excercise. I am going to be sore tomorrow. Too bad I have a swim and elliptical workout.

1.17.11 - CFE 800yd TT Swim

800yd TT

Completed in 14:52

1:51/100yds

Did a couple hundred yd warmup and then just swam at a slightly uncomfortable pace to see where I am at.

Final time and pace are not surprising, but I am looking forward to making some progress on this.

I am hoping to bring this down to less than 1:45/100yd.

Sunday, 1.16.11 Bike Test

Workout Details: http://tpks.ws/R3eJ

Today I did two 10mi TT on the Computrainer using a rolling course that I will continue to use to measure performance throughout the season.

WU: 10min easy spin with several pickups.

1st effort

AVG HR 166bpm

AVG POWER 190watts

AVG SPEED 19.9mph

AVG CADENCE 93rpm

2nd effort - really trying to put up some good numbers

AVG HR 172bpm

AVG POWER 220watts

AVG SPEED 21.1mph

AVG CADENCE 94rpm

Avg Watts/Avg HR = 1.28

Well during that second effort I felt really good and think I could have even done a little better which is promising but this effort was harder than I have gone before. I think I could have pressed 180bpm to really see some numbers but this was a good effort on a rolling course and after doing over 30min of semi hard riding.

Legs felt good the rest of the day and no soreness on Monday either.

I think I can attribute some of the success already to the Crossfit work I have been doing (thanks Nate). Adding functional strength and increasing my pain tolerance I think will go a long way in my racing.

Friday from Hell 1.14.10

Well I managed to get out of bed before 5am and get my morning bike in and just barely make it to work by 7am. Also, thanks to Nate and the CF WOD from Wednesday my calves are still killing me.

Bike Workout: http://tpks.ws/0cdwGHTw

WU: 10min

MS: 3xLong Hill Repeats on the Computrainer. Each trip took me an avg of 2:33 to climb and an average of 4:15 to come down the hill with soft pedal as my recovery. No passive rest between sets.

Avg 280 watts per climb with a high of 290 on the middle set. Avg 170hr during the efforts which is about 82% of max. This is slightly misleading though as my HR was low at the beginning of each set and with a short set it is hard to raise an avg HR. Avg max HR was 183 about 90% of max.

My legs felt completely dead about 2/3 into each rep.

CF WOD: http://tpks.ws/KjNy

WU: 5min on treadmill easy

MS: “Modified Prison Walk”

Burpees sets of 20-18-16-14-12-10-8-6-4-2

30 sec RBS

I made the mistake of counting the total number of burpees in this set prior to completion and its 110. Lesson learned never analyze a workout prior to doing it.

Well workout is completed and the MS took me right at 15min, but I have to admit I am not putting as much into that jump at the end of the burpee as I probably should so I need to fix that. Skimping here on my workout means less speed on race day. Still I think my avg HR for the sets was in the 180's.

Friday is going to SUCK

Not looking forward to tomorrow too much.

I have to be at work for a video conference with Brazil at 7am.

7am is not too early but gotta get some long hill repeats done on the computrainer before I go in so maybe a 4:30am wake up time. OUCH

Then I have another one of Nate's glorious CF WOD's. This one is called “Modified Prison Walk” and I can only imagine how I am going to be walking tomorrow afternoon.

The bright side is the bro is coming over after work and we will probably stay up all night killing folks on Call Of Duty Black Ops.

1.13.11 CFE Swim Workout

This is the first CFE workout I have done and it was very akin to the CF WOD's.

Warm-Up (WU): 10min mix of freestyle and drills

Main-Set (MS): 10x50yds all out sprints with 2x the recovery i.e. 45sec 50yd means 1:30 rest.

Cool-Down (CD): 5min or so freestyle very slow

Wow, I almost died at the end of each set of 50 which means I was going all out but also can be attributed to my lack of time in the pool. The recovery was just right and my 50's were super consistent between 42-45 seconds for all 10sets I believe.

NO CF WOD today.

CF Workouts are as Published

Crossfit WOD workouts and those given to me by Nate are as published (extremely intense). I have done P90X and those workouts are good but I could get through them without needing a shower. The CF workouts are a different animal and I am all about it. I did yesterdays CF WODt with a HR of about 180 for the second half of the 15min workout. I could barely move afterward not to mention get away with not taking a shower.

You can access two of my previous WOD's data below and in the top right of the screen hit summary.

www.tpks.ws/eSfH

Crossfit and Crossfit Endurance for 2011

I have decided to do away with all LSD "long slow distance" training.

I am going to use Crossfit (CF) and Crossfit Endurance (CFE) training for my entire race season (sprints, oly's and HIM).

This program is highly intensive and thus requires only 6-8 hours per week to COMPETE at any distance race. This almost seems to good to be true but we will see how it goes and I am excited.

I have my long time buddy Nathan who is CF Certified helping me build my cross-training routines and I am using the CFE website www.crossfitendurance.com to build my endurance plan.

I am going down this road to become a more well-rounded athlete and for the time savings. I am set to be a new dad here in less than 2 weeks and any time I am not on the bike, on the road or in the pool is going to be more time with Pierce.

My season begins with a sprint the 1st weekend in April and it ends with a HIM in November.