chrisesposito
07-07-2008, 09:42 PM
An uneventful drive across the border, unlike Ron and Cindy, who were stopped and eventually asked (in jest) to do a hundred pushups by the Border agents.
The water was warm, so no booties or hood for this swim. According to a friend on shore my first lap was 23 minutes, final swim time of 47.
I didn't tape my foot prior to the swim since I didn't think it would last, and didn't want to take the time to tape it in T1, deciding on compression socks which took a few seconds to put on. A surprising line for sun block at the bike out, taking a bit more time. Even with that and more at T2 I wound up with a nasty sunburn in a few spots.
The plan for the bike was to try and cap the longer climbs at between 80-85% of FTP (205-218 watts) and pedal on the downhills until about 35 mph instead of coasting. I don't recall having much of a plan for the flats but there wasn't much of them anyway - maybe about 200-205 watts. The hope is that this would leave my legs fresher for the run.
With only one exception I managed to stay within this uphill cap. The main unexpected problem were the head and side winds on the downhills, making descending at high speeds a much trickier affair and making me more cautious. I think that the combination of the headwind and not going as hard / fast as planned on the downhills may have really cost me, as it took almost 2 hours to get to the turnaround point, but only 1:23 to return. The initial tailwind on the return trip was good, but then the winds switched again and there was a headwind on the return trip as well.
Entire workout (185 watts): (195 watts to the top of Richter on the return)
Duration: 3:23
Work: 2243 kJ
TSS: 216.7 (intensity factor 0.802)
Norm Power: 205
VI: 1.11
Pw:HR: 18.53%
Pa:HR: 38.94%
Min Max Avg
Power: 0 539 185 watts
Heart Rate: 96 163 145 bpm
Cadence: 30 244 84 rpm
Speed: 0 35 16.6 mph
Pace 0:55 0:00 3:36 min/mi
Hub Torque: 0 343 108 lb-in
Crank Torque: 0 512 189 lb-in
Given the long ride down Richter my legs felt fairly fresh off the bike, and my running pace between water stops was between 9:10 and 9:20. Factor in the time spent at the water stops and I came through the first lap between 1:03 and 1:04, about 2 minutes slower than my halfway time at the Seafair Half Mrathon the weekend before. It was getting hot on the second lap and my running pace slowed by about a minute a mile, even a more on the hills in the last mile. After stopping or slowing at each water stop to grab fluids and a sponge I wound up with a final run time of 2:15 (10:18 pace).
The water was warm, so no booties or hood for this swim. According to a friend on shore my first lap was 23 minutes, final swim time of 47.
I didn't tape my foot prior to the swim since I didn't think it would last, and didn't want to take the time to tape it in T1, deciding on compression socks which took a few seconds to put on. A surprising line for sun block at the bike out, taking a bit more time. Even with that and more at T2 I wound up with a nasty sunburn in a few spots.
The plan for the bike was to try and cap the longer climbs at between 80-85% of FTP (205-218 watts) and pedal on the downhills until about 35 mph instead of coasting. I don't recall having much of a plan for the flats but there wasn't much of them anyway - maybe about 200-205 watts. The hope is that this would leave my legs fresher for the run.
With only one exception I managed to stay within this uphill cap. The main unexpected problem were the head and side winds on the downhills, making descending at high speeds a much trickier affair and making me more cautious. I think that the combination of the headwind and not going as hard / fast as planned on the downhills may have really cost me, as it took almost 2 hours to get to the turnaround point, but only 1:23 to return. The initial tailwind on the return trip was good, but then the winds switched again and there was a headwind on the return trip as well.
Entire workout (185 watts): (195 watts to the top of Richter on the return)
Duration: 3:23
Work: 2243 kJ
TSS: 216.7 (intensity factor 0.802)
Norm Power: 205
VI: 1.11
Pw:HR: 18.53%
Pa:HR: 38.94%
Min Max Avg
Power: 0 539 185 watts
Heart Rate: 96 163 145 bpm
Cadence: 30 244 84 rpm
Speed: 0 35 16.6 mph
Pace 0:55 0:00 3:36 min/mi
Hub Torque: 0 343 108 lb-in
Crank Torque: 0 512 189 lb-in
Given the long ride down Richter my legs felt fairly fresh off the bike, and my running pace between water stops was between 9:10 and 9:20. Factor in the time spent at the water stops and I came through the first lap between 1:03 and 1:04, about 2 minutes slower than my halfway time at the Seafair Half Mrathon the weekend before. It was getting hot on the second lap and my running pace slowed by about a minute a mile, even a more on the hills in the last mile. After stopping or slowing at each water stop to grab fluids and a sponge I wound up with a final run time of 2:15 (10:18 pace).