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