Been a bit since I posted anything to the blog.
Did the triple T this weekend, and it went really well. I’ll post a detailed race write up in a day or so, but Matt and I finished fourth in the team division – or depending on the way you want to look at it, we won because it was really a race for fourth place. 1, 2 and 3 were pretty much a given going into the race unless somebody had a DNF.
Was interesting to get so much data off my power meter. After looking at the data it’s appears that by estimating my FTP at 290 watts, I’m undercutting myself a bit. Based on the fact that I had really strong runs in each of the races, if I do a little reverse engineering on my power numbers from the race, my FTP is likely in the 315 to 330 range (based on recommended TSS ranges for the various distances).
If I feel fresh enough this week I plan to do a 2×20 or similar set on Thursday to verify that number and give me a solid number to use for my pacing at Rockman.
But back to the triple T itself. In 2006 when I did the race as a solo, I went 5:32 for the half, this year I went 5:15, Matt and I would have likely been a couple minutes faster except I burned a few minutes for a porta potty stop, and to fight with a stone in my shoe. But an 18 minute improvement is incredible. 2 months after I went that 5:32 I went a 4:28 (with a 1:26 run) at Racine.
Now I don’t expect that I’m capable of going a 4:11 at rockman or Racine, although it’d be pretty damn sweet; I do feel my chances of going under 4:20 are pretty good; assuming I stay healthy, motivated, and execute!
I had a professor in college that was fond of presenting the entire picture of what he was going to teach us, multiple times through out the semester. He would throw up a power point the depicted the overall scheme of things, with what we knew, and were about to learn in the next few classes, and the end result detailed. With the steps inbetween depicted by a little cloud with the label "The Magic Happens Here."
Since I’m doing Ironman Wisconsin in about 18 weeks, I’m in that cloud. The next 15 weeks or so will play a big part in how the race goes. I’ve spent the winter and spring training and building up motivation to train.
So far this week has gone well, my swimming has been very lack luster. I feel really weak and uncoordinated in the pool. I’ve made an effort to just get the distance and time in, hoping that it will just return with a week or two of patience.
I did a race over this past weekend, a sprint. It had an 500 yard indoor swim, a 13.7 mile bike, and a 3.2ish mile run. I did exactly as I realistically expected. My swim was blazing fast, at the timing checkpoint I was 5:41, but more importantly I was climbing out of the pool at 5:17; a personal best by at least 25 seconds!!! I may have burned a little two much on the swim, because my bike and run weren’t real great, but that also could have been a result of taking several weeks easy since [before] the half marathon. All in all though it was fun race, and it was only April! Copy and paste of the summary of the Race from WKO+ is below.
Duration: 35:32Work: 577 kJTSS: 51.1 (intensity factor 0.928)Norm Power: 276VI: 1.02Pw:HR: -7.42%Pa:HR: -5.46%Distance: 13.838 miMin Max AvgPower: 0 709 270 wattsHeart Rate: 0 240 161 bpmCadence: 33 123 85 rpmSpeed: 7.5 35.3 23.4 mphPace 1:42 7:59 2:34 min/mi