Monday: 1:10 on the bike trainer, easy.
tues: PT in the am
Wed: Pain Cave. 20 min Test...averaged 175 watts...and this was a legit effort.
Thursday: PT in the am. 30 min on the t'mill with 6x1min on 4% hill. speed was low, just worked on moving my feet.
Kia Kaha
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2013
Bike Test 170 watts for 20 minutes
Run Test Sept F4 4miler 30:30 VDOT = 41
Bike Test Jan 2014 - 20min TT at Rally 193Watts
FTP = 180Watts
Run Test Jan 2014 - 4miler 29:25 - VDOT = 43
Run Test Sept F4 4miler 30:30 VDOT = 41
Bike Test Jan 2014 - 20min TT at Rally 193Watts
FTP = 180Watts
Run Test Jan 2014 - 4miler 29:25 - VDOT = 43
About Me
2011
Indoor 5k test 1/8 22:10 VDOT = 44
Indoor 5k test 1/17 21:20 VDOT= 46
Indoor FTP test 2/9 220 Watts
Indoor 5k test 2/11 20:29 VDOT = 48
Indoor 20 min TT 3/4 236 Watts
Indoor 5k test 3/12 19:58 VDOT = 50
Dash and Dine #1 4/11 20:58
Dash and Dine #2 4/18 20:33
Outdoor FTP test (42min) 4/23 231 Watts
Earth day 5k 5/1 20:13
Barking Dog Du (5/8 Cherry Creek)
Summer Open (5/22 Longmont)
7 of 34 in AG, 38 of 363 overall (221 watts on bike)
Boulder Sunrise Oly (6/4)
5430 Sprint (6/19)
Ironman CdA (6/26 Coure D'Alene) 11:23
Indoor 5k test 1/17 21:20 VDOT= 46
Indoor FTP test 2/9 220 Watts
Indoor 5k test 2/11 20:29 VDOT = 48
Indoor 20 min TT 3/4 236 Watts
Indoor 5k test 3/12 19:58 VDOT = 50
Dash and Dine #1 4/11 20:58
Dash and Dine #2 4/18 20:33
Outdoor FTP test (42min) 4/23 231 Watts
Earth day 5k 5/1 20:13
Barking Dog Du (5/8 Cherry Creek)
Summer Open (5/22 Longmont)
7 of 34 in AG, 38 of 363 overall (221 watts on bike)
Boulder Sunrise Oly (6/4)
5430 Sprint (6/19)
Ironman CdA (6/26 Coure D'Alene) 11:23
2010
Hay Stack Mtn TT (4/16/10)- 223Watts, 27:30, 12.1 miles (downhill race :) ) 2nd (of 24 in Citizens Div)
Dash & Dine #2 (4/20/10) - 5k, Coot Lake, 20:35, 4th in 40-49, 10th (of 99) overall
Earth Day 5k (4/25/10) - 5k @ CU Research Park 20:12
Summer Open Sprint Tri (5/23/10) - Union Res, Longmont; 3rd in AG (of 38), 22nd of 356
Boulder Sunrise Sprint (6/5/10) - Boulder Res, 1st place overall (of 176)
5430 Sprint Tri (6/20/10) - Boulder Res: 3rd in 40-44 AG (of 140), 34th Overall (of 1282)
Buffalo Springs 1/2 IM - (6/27/10) Lubbock; 5:00:00 PR for the course. 20th in AG (of 116), 112th of 614 men
Boulder Peak (7/11/2010) 11th in AG (of 163), 76th Overall (of 1412)
Boulder 70.3 (5430 LC) (8/8/10) - Boulder Res 4:44 (10th in age group)
IM Canada (8/29/10) - Penticton, BC ouchie....11:05
Something something sprint in Lafayette, 5th overall
IM Arizona (11/20) DNF
Dash & Dine #2 (4/20/10) - 5k, Coot Lake, 20:35, 4th in 40-49, 10th (of 99) overall
Earth Day 5k (4/25/10) - 5k @ CU Research Park 20:12
Summer Open Sprint Tri (5/23/10) - Union Res, Longmont; 3rd in AG (of 38), 22nd of 356
Boulder Sunrise Sprint (6/5/10) - Boulder Res, 1st place overall (of 176)
5430 Sprint Tri (6/20/10) - Boulder Res: 3rd in 40-44 AG (of 140), 34th Overall (of 1282)
Buffalo Springs 1/2 IM - (6/27/10) Lubbock; 5:00:00 PR for the course. 20th in AG (of 116), 112th of 614 men
Boulder Peak (7/11/2010) 11th in AG (of 163), 76th Overall (of 1412)
Boulder 70.3 (5430 LC) (8/8/10) - Boulder Res 4:44 (10th in age group)
IM Canada (8/29/10) - Penticton, BC ouchie....11:05
Something something sprint in Lafayette, 5th overall
IM Arizona (11/20) DNF
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