Weekend August 11-12

Sat. 8-11-07
Ride – Longest of year.
Fuji outdoor ride. Out past Poolesville to Dickerson, Sugarloaf Mountain (that is, "mountain"). Route map and elevation profile here.

Very nice day. Mid 80's low humid, sunny, light winds.

Really managed every hill, leaned toward hi cadence. Little bit of a Smell the Roses kind of ride.
Not many flat stretches. Endless, but nice rolling terrain. A few stretches of annoying bad road. Memorable - huge field of sunflowers along the road past a little past Dickerson.

Mileage landmarks -
Home->Poolesville at Elmer School Rd & Whites Ferry 34.5mi (2hr7min mark of ride)
Home->Dickerson just past store 41.2mi (2hr38min mark)
Home->turn onto Peach Tree Rd off Comus 47mi (3hr mark)
Peach Tree-> Home 34miles (1hr50mins+ to get home from this point)

Pre ride 137lbs
Post ride 131lbs. Dang it! Added 2 additional bottle holders, so had 4 bottles on board. Drank quite a bit, ate okay. 4 pits stops, progressively less voluminous.
Menu - 2 large bananas (240cals), 2 Egels (300 cals), 1 clif bar (250cal), .5 Efuel pack (~100cals) in water, ~4 large bottles straight water.

Bought 20oz cold water in Dickerson convenience just before Mt. Ephraim Rd (Marc stop there). Stuck in a long line there. Two young fellas in front of me looked like they had crawled out of a chimney, or been spray painted black, or... just finished their shift at the mine. Dog tired and ALL black , every inch head to toe except for the whites of their eyes. They had a tougher day than I.

900cals over nearly 5hrs. Less than 200cals/hr. Not enough? Apparently.

Not bonky, but last hr of ride was tough. Long ride may just be this way, even with more cals.
Some standard cardiac drift evident toward end of ride.

Break up meat of the ride into 4 parts (67mins each)

1^st: HR avg 134; AvgWatts 174/NormPower189; Cad avg 76rpm; Dist 19.15mi

2nd: HR avg 133; AvgWatts 159/NormPower173; Cad avg 74rpm; Dist 16.4mi

3rd:HR avg 141; AvgWatts 162/NormPower 179; Cad avg 74rpm; Dist 19.7mi

4th: HR avg 146; AvgWatts 161/NormPower 180; Cad avg 73rpm; Dist 19.6mi

Entire workout (161 watts):
Duration: 4:45:33 (4:59:31)
Work: 2749 kJ
TSS: 285.6 (intensity factor 0.775)
Norm Power: 178
VI: 1.11
Distance: 82.023 mi
Min Max Avg
Power: 0 375 161 watts
Heart rate: 86 168 138 bpm
Cadence: 29 105 74 rpm
Speed: 2.3 37.3 17.3 mph

Sun. 8-12-07
Bike-Run
Bike QR outdoor easy recovery effort ride.
Beach Dr. flat route down to end of closed road and back/.

Left outer upper knee aching, upper outer left thigh tight, left upper glute/lower back tight - tightness and achy or at times sharp ache came on in that order. Knee seemed to squawk at top of pedal stroke, but a bit hard to pinpoint for sure.

Not a sharp pain when it is there and not exactly the same spot as old 2005 injury, but close.
Seems like tight ITB could be cause of all this, or maybe slight hip misalignment pulling on ITB.
Brought on by yesterday long ride?
Day off tomorrow, or just swim, give the bod some time to recover, rejuvenate. Do some deep stretching and hurt-so-good roller massage.
Cold water soak yesterday for 15-20mins after ride.
Today ~13mins in the tub post run.

Entire workout (144 watts):
Duration: 1:20:36 (1:21:56)
Work: 696 kJ
TSS: 60.6 (intensity factor 0.673)
Norm Power: 155
VI: 1.07
Distance: 24.572 mi

Min Max Avg
Power: 0 275 144 watts
Heart rate: 84 146 127 bpm
Cadence: 23 102 80 rpm
Speed: 2.1 31.3 18.3 mph

Run
62mins, ~8.5mi after 5-6min transition from bike ride. Avg HR was ~147/48, kinda high, lots of time in the 150's over second half of run. Probably no mile faster than 7:20. Left leg not a bother at all.

Nice hi 80's, not too humid, carried an Egel and frozen flask, ate 2/3 of the gel, squeezed remainder into flask about 15mins into run.
Post run weight 131
Pre bike weight 136.5
2 stops to water bushes
1 bottle of water and 1 bottle ~2 Hammer gel servings mixed in water.