IM WI 2008 RR#1

Friday- 2.4mi swim, done after work on Friday night.2 loop (1.2mi/loop) swim at Walden Pond
TOTAL SWIM TIME- 1:17:45 (1st loop :38:45, 2nd loop :39:00)

Saturday- 112mi bike (2 loops @42mi/loop + 1 28mi loop) + 6mi run
This course was one Coach Patrick recommended (he did it for his RR) turns out it was 6200feet of climbing, comparable to IM WI. Multiple loops allowed us (husband also did RR similarly) to stop at the car twice and get cold water/feed.

Numbers:FTP= 205w
Goal Watts as % of FTP= 68%
TSS= 293
1st Gear (first hour) 132w
2nd Gear (Goal watts) 139w
3rd Gear (long hills) 146w
4th Gear (short hills) 153w
Vdot not been measured lately, but been doing long runs at 9:15pace.

5am wake up, shower and eat one WW english muffin w/ PB&J + Boost.

1st loop (~2.5hours= 42mi)- spilled portion of feed bottle on myself (bad bottle top, ugh!), but manage to consume 2/3 of a feed bottle, so 280cals + 4 clif blocks (~120cals) Plus ~32oz of H2O. (water only for first 30mins) had to use some water to clean up the sticky mess on myself and my back brake (my *only* issue on the day, I'll take it!)

1st pitstop/refuel had 1/2 cliff bar, ~125cals

2nd loop (~2.5hours= 42mi)- no spills (thankfully) so one full feed bottle (420 cals) 2 clif bloks (~66cals) +40oz of water

2nd pitstop/refuel had other 1/2 cliff bar, ~125cals

3rd loop (~1.5hours= 28mi)- one full feed bottle (420 cals) + 40oz of water (water only for last 30mins)

=~240cals/hour and ~20oz of water/hourTOTAL BIKE 6:29:05 (see power data below)

Transition- no food :) Drank ~10oz of H2O. Grabbed 10oz endurance gatorade for the run and headed out.

Mile 1- 2 oz gatorade, Mile 2- 2oz of gatorade, Mile 3- 2oz of gatorade, Mile 4- side stitch...no gatorade Mile 5- 2oz of gatorade- no gels...didn't feel like run was long enough for food ;)TOTAL RUN 55:48 (see splits below)

Post RR- plenty of water, Boost for recovery, turkey sandwich and a coffee :)Felt UNBELIEVABLE on the run, power ramped up through hour 5, but dropped some on the last loop (something to work on for RR#2) I felt nutrition was right on, power numbers were ok but I need to work harder that last hour!! and run pace felt right, I will likely start the run closer to 9:45s, then ramp down to 9-9:15s until mile 18...then do what I can to finish hard/strong.I felt great afterwards. I look forward to RR#2 and especially Race Day!!

Bike Power Numbers 6:29:05
Entire workout (134 watts):
Duration: 6:29:05 (6:59:20)
Work: 3131 kJ
TSS: 337.6 (intensity factor 0.721)
Norm Power: 148
VI: 1.1
Distance: 112.317 mi
Elevation Gain: 6184 ft
Elevation Loss: 6138 ft

First Hour:
Duration: 1:00:00 (1:01:23)
Work: 417 kJ
TSS: 41 (intensity factor 0.64)
Norm Power: 131
VI: 1.13
Distance: 15.768 mi

Second Hour:
Duration: 1:00:00 (1:00:15)
Work: 502 kJ
TSS: 54.6 (intensity factor 0.739)
Norm Power: 151
VI: 1.09
Distance: 16.446 mi

Third Hour:
Duration: 1:00:00 (1:04:17)
Work: 491 kJ
TSS: 51.9 (intensity factor 0.721)
Norm Power: 148
VI: 1.08
Distance: 18.713 mi

Fouth Hour:
Duration: 1:00:00 (1:00:10)
Work: 504 kJ
TSS: 55.7 (intensity factor 0.746)
Norm Power: 153
VI: 1.09
Distance: 16.535 mi

Fifth Hour:
Duration: 1:00:00 (1:04:38)
Work: 533 kJ
TSS: 61.3 (intensity factor 0.783)
Norm Power: 161
VI: 1.09
Distance: 17.883 mi

Sixth Hour:
Duration: 1:00:00
Work: 482 kJ
TSS: 51.1 (intensity factor 0.715)
Norm Power: 147 (BAD!!)
VI: 1.1
Distance: 17.456 mi

Last Half Hour:
Duration: 29:05 (29:31)
Work: 203 kJ
TSS: 18.9 (intensity factor 0.625)
Norm Power: 128 (WORSE!!)
VI: 1.1
Distance: 9.542 mi

Run: 55:48
Mile 1: 9:38/mile, 148avgHR
Mile 2: 9:09/mile, 153avgHR
Mile 3: 9:09/mile, 154avgHR
Mile 4: 9:14/mile, 155avgHR
Mile 5: 9:30/mile, 158avgHR
Mile 6: 8:45/mile, 162avgHR