Weekend of 9-8 & 9-9

Saturday 9-8 Bike & Swim
Bike - Fuji outdr out to Seneca store and back via River. High 80’s, humid and sunny. Pretty comfortable on the bike tho, not feeling “hot.” Steady effort at most. Knee: bad but not terrible.

Good ride as a reminder to eat/drink more. MORE!! Dropped 3+lbs in only 2.5hrs. Didn’t feel bonky or anything, but, how many times must I relearn this lesson.
Chronic discrete amnesia. Sounds almost scientific.

Beneficial flipside of CDA? facilitate taking on tough physical challenges, maybe even essential for the killer events like marathons and mountain climbing, the stuff that typically hurts enough that you don't go back until the pain file is sufficiently deleted. Maybe elite athletes are super-amnesiacs, endure and forget. And on another level all together, any woman who goes through childbirth more than once. (!) Or, maybe it's all just selective deletion.

Entire workout (165 watts):
Duration: 2:30:52 (2:31:10)
Work: 1493 kJ
TSS: 159.1 (intensity factor 0.796)
Norm Power: 183
VI: 1.11
Distance: 45.978 mi
Min Max Avg
Power: 0 369 165 watts
Heart rate: 81 165 140 bpm
Cadence: 27 100 75 rpm
Speed: 2.2 40.1 18.3 mph

Swim
Easy recovery swim ~1hr after bike.
Got out when arches started getting touchy, cramps coming on.

Sunday 9-9
Run - 1hr20mins, ~10.7mi, from home out and back on rock creek path along beach dr. High 80's, humid, no wind to speak of. Highish avg HR - attribute to warm conditions, up-tempo pace/effort for miles7-8-9.
No achilles noise. A little left knee/itb/quad area hum but background at most when it was there. Side of knee and lower spot was feeling funky, strained, tight, maybe out of wack, last night and a bit of same out of bed today but faded over day. Did not run until 4:30.

mi 7 - 7:03/157HR
mi 8 - 6:56/160HR
mi 9 - 6:44/161 (not sure this mi marker is accurate, mfelt more like 6:50-55 pace at best)

Opt out of swim after 6 consec days. Used the time to clean house, dishes, laundry, groceries, taking a feng shui run at shuffling some furniture around.