Lacking a creative title

Last week was a pretty decent week of training – aside from slacking on Sunday (0) by deciding to switch those workouts to today.  But I did go watch the Bradford Beach Triathlon and the WORS race at Crystal Ridge.

I was fairly impressed by the Bradford Beach Triathlon – it seemed to be pretty well organized, which was surprising since it was organized by Frank Dobbs, who has put on a couple of races I’ve done in the past and left some poor impressions.  Perhaps I’ll give this race a try next year it it returns.  The circuit style of the bike (6 loops) seems like it might be kind of unique.

The WORS race was neat, my buddy Mark rode in the sport class.  He looked pretty gassed at the end, and then proceeded to tell me – “You should try this once.”  Heh – I dunno, the one time I went truly MTB riding, it was fun, but hard in a painful way!

Anyways – as I said last week saw some good training – no need to bore you with the details – but I was thrilled to have a long ride that I actually had fun doing.

It was a bit over cast, VERY windy, but I had a blast for the first 4 hours of it, the last 90 minutes sucked royally, but were fun by association.  It was a great ride – probably one of my best ever.  I did it as a quasi race simulation ride – 3x TriWI Lannon Ride (http://www.gmap-pedometer.com/?r=3062739), with an hour run afterwards.  If you add in the short ride from where I parked to where the loop started the grand total was 111.6 miles + an 8 mile run.  The time tally for the day was 5:23:56 (although it downloaded it a little longer?) with only 4 minutes total of stopping to refill my bottles at the start of each loop (a new record low for stop time).  The run took a touch under 59 minutes.

What was reassuring, was my execution of the ride.  I rode the first loop at basically HIM effort in an attempt to keep up with Matt (as I did not know the route) to learn the loop.  I rode a bit more normally the 2nd and 3rd loop, but it was still a very strong effort.  I ended the day with a 232 AP and 247 NP (first loop was 249/263).  I don’t know how I would have fared running for 18 more miles, but I was in a pretty comfortable place when I finished the run.

I’m going to repeat the same workout next weekend, with the intent to spread the extra effort spent on the first loop out over the rest of the ride.  I figure that if that sort of an effort (or slightly higher) is feasible for an Ironman, I should be able to repeat it again with minimal issues.

***Note to self***
Nutritionally I did 6 bottles of water, 17 gels (Vanilla Powergel gets old after about 10, and green apple is only good for 3 or 4 – definitely need “Plain” or a better mix) and a few thermolyte tabs.  No gels or water on the run, but a couple of big slugs before I started it.

For numbers orientated folks who care:
I rode a little extra on loop 2 (took a wrong turn), and had a mini-blowup shortly after 4 hours, and the last 30 minutes includes some stupid easy riding from the end of the loop to the parking lot.

Last 30 minutes:
Duration: 28:13 (28:19)
Work: 332 kJ
TSS: 21.5 (intensity factor 0.676)
Norm Power: 216
VI: 1.1
Pw:HR: 5.86%
Pa:HR: 2.5%
Distance: 10.284 mi
Min Max Avg
Power: 0 430 196 watts
Heart Rate: 0 222 129 bpm
Cadence: 32 112 84 rpm
Speed: 0 35.8 21.9 mph
Pace 1:41 0:00 2:45 min/mi
Temperature: 77 84.2 79.7 Fahrenheit

5th Hour:
Duration: 59:57 (1:00:01)
Work: 790 kJ
TSS: 55.3 (intensity factor 0.744)
Norm Power: 238
VI: 1.08
Pw:HR: 3.66%
Pa:HR: -3.46%
Distance: 19.659 mi
Min Max Avg
Power: 0 486 220 watts
Heart Rate: 0 237 131 bpm
Cadence: 30 118 81 rpm
Speed: 0 43.1 19.7 mph
Pace 1:23 0:00 3:03 min/mi
Temperature: 73.4 84.2 78.6 Fahrenheit

4th Hour:
Duration: 58:14 (1:00:01)
Work: 807 kJ
TSS: 54.1 (intensity factor 0.746)
Norm Power: 239
VI: 1.03
Pw:HR: -0.4%
Pa:HR: 6.91%
Distance: 20.991 mi
Min Max Avg
Power: 0 491 231 watts
Heart Rate: 0 236 131 bpm
Cadence: 29 105 84 rpm
Speed: 4.3 36.2 21.6 mph
Pace 1:40 13:48 2:46 min/mi
Temperature: 73.4 80.6 77.3 Fahrenheit

3rd Hour:
Duration: 59:49 (1:00:02)
Work: 845 kJ
TSS: 60.5 (intensity factor 0.779)
Norm Power: 249
VI: 1.06
Pw:HR: 2.42%
Pa:HR: -8.07%
Distance: 19.595 mi
Min Max Avg
Power: 0 526 235 watts
Heart Rate: 0 237 129 bpm
Cadence: 35 143 81 rpm
Speed: 0 39.9 19.7 mph
Pace 1:30 0:00 3:03 min/mi
Temperature: 68 73.4 71.0 Fahrenheit

2nd Hour:
Duration: 58:49 (59:59)
Work: 860 kJ
TSS: 62.7 (intensity factor 0.8)
Norm Power: 256
VI: 1.05
Pw:HR: 1.82%
Pa:HR: -4.47%
Distance: 21.172 mi
Min Max Avg
Power: 0 537 244 watts
Heart Rate: 87 213 130 bpm
Cadence: 31 140 84 rpm
Speed: 3.2 38 21.6 mph
Pace 1:35 18:34 2:47 min/mi
Temperature: 62.6 71.6 68.2 Fahrenheit

1st Hour:
Duration: 59:16 (1:00:00)
Work: 876 kJ
TSS: 67 (intensity factor 0.823)
Norm Power: 263
VI: 1.07
Pw:HR: -4.33%
Pa:HR: 2.86%
Distance: 19.922 mi
Min Max Avg
Power: 0 734 246 watts
Heart Rate: 0 233 129 bpm
Cadence: 29 161 85 rpm
Speed: 0 40.4 20.2 mph
Pace 1:29 0:00 2:58 min/mi
Temperature: 62.6 68 64.8 Fahrenheit

3rd Loop:
Duration: 1:46:41 (1:46:45)
Work: 1409 kJ
TSS: 96.4 (intensity factor 0.736)
Norm Power: 236
VI: 1.07
Pw:HR: 8.97%
Pa:HR: -7.44%
Distance: 36.527 mi
Min Max Avg
Power: 0 491 220 watts
Heart Rate: 0 237 132 bpm
Cadence: 30 118 82 rpm
Speed: 0 43.1 20.5 mph
Pace 1:23 0:00 2:55 min/mi
Temperature: 73.4 84.2 79.0 Fahrenheit

2nd Loop:
Duration: 1:48:16 (1:48:29)
Work: 1516 kJ
TSS: 106.3 (intensity factor 0.767)
Norm Power: 246
VI: 1.05
Pw:HR: 4.55%
Pa:HR: -7.85%
Distance: 37.145 mi
Min Max Avg
Power: 0 526 233 watts
Heart Rate: 0 237 129 bpm
Cadence: 29 143 83 rpm
Speed: 0 39.9 20.6 mph
Pace 1:30 0:00 2:55 min/mi
Temperature: 68 80.6 72.7 Fahrenheit

1st Loop:
Duration: 1:42:52 (1:43:01)
Work: 1540 kJ
TSS: 115.5 (intensity factor 0.821)
Norm Power: 263
VI: 1.05
Pw:HR: 3.82%
Pa:HR: -7.95%
Distance: 36.559 mi
Min Max Avg
Power: 0 734 249 watts
Heart Rate: 0 233 131 bpm
Cadence: 29 161 85 rpm
Speed: 2.7 40.4 21.3 mph
Pace 1:29 21:57 2:49 min/mi
Temperature: 62.6 71.6 66.1 Fahrenheit

Entire workout (232 watts):
Duration: 5:24:15 (5:28:19)
Work: 4509 kJ
TSS: 322.9 (intensity factor 0.773)
Norm Power: 247
VI: 1.07
Pw:HR: 9.49%
Pa:HR: 0.2%
Distance: 111.599 mi
Min Max Avg
Power: 0 734 232 watts
Heart Rate: 0 237 130 bpm
Cadence: 29 161 83 rpm
Speed: 0 43.1 20.7 mph
Pace 1:23 0:00 2:54 min/mi
Temperature: 62.6 84.2 72.7 Fahrenheit

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