Weekend of August 4 - Big Birthday and Hot Weather.
Loggin' and Bloggin'. My latest approach to more frequent blog posts. Not sure why I have this goal but I do.
Throwing my short and sweet daily workout log entries up on the blog should make it easy, light on the time and labor. Must resist the urge to do too much polishing and embellishing. Just might result in more regular posts. We'll see. Could end up a little heavy on the training minutiae.
Sat. 8-4
Dad’s Birthday party tonight. Great meal after his morning long run (17mi) and outing to the Legg Mason tennis tourney, saw Roddick match among others.
B made it down for the celebration, managing back trouble throughout. She joined D for the tennis. Both were completely "with it" and looking fresh late into the evening, even downed some Sierra Nevada with ease - impressive.
No beer for me, but even sober I almost killed Eli the cat. Sorry I stepped on you Eli. You made me spill my water. I forgive you, even tho you tried to bite me, I think. I suspect I'll continue to walk into dark rooms without looking for feline floor hazards. Beware.
Long Ride today. Super Hot. 90+F, humid, sunny, little wind
Poolesville loop on the Fuji road rig, really tried to manage the hills particularly early on, took it easy throughout. Result was a slow day and low power numbers.
3 stops to water the roadside hedges of Potomac (:15 into ride, :55 and about 1:45, all looked clear best I could tell). Consumed lots of water (4-5large bottles worth), 2 large bananas, ~.5+ large bottle Efuel, 2 Egels, .5 clif bar, 2 Ecaps, ~1 tablespoon of Electrolyte fluid bottle mix from MOM’s in first water bike bottle.
Had more gel on board but did not take it. Maybe should have anyway. Never got distinctly hungry. Big late meals last night. Never felt weak or bonky. Grabbing a Coke never occurred, which would if really felt a strength/energy crash (bonk) developing. Def fatigued in last hour. Pounding more cals early might’ve helped that?? Food for thought, eh.
Gels and liquids went down fine. Clif bar went in about 2:45 mark, tasted great, nice to chew on something but seemed to bring on some queasiness, likely stomach dealing with the tougher digestion when it had relatively little blood resources available. A battle for resources – dermal system vs. muscles vs digestion.
Maybe feeling slightest hint of chill toward end of ride, localized to thigh if it was actually there at all – heat rash? Early indication of heat illness? Or just my imagination? No goosebumps, HR was responsive both up and down, still putting out sweat. Maybe just sensitivity to temp change when rolling through a cooler shady section.
Water stops: First at Seneca Rd convenience store, “Bill’s” or “Bob’s”? A 24oz+ bottle and a 20oz. Killed the 24 topping off bike bottles, stuck the 20oz in my jersey (in the front - nice and cold! on the stomach, then on back/neck, ahh!) and drank it over the next half hr then moved on to the bike bottles.
Later stopped at McDonald’s in Poolesville for ice and water (free). Final stop at Broadway Pizza at Seven Locks & Tuckerman for 2 cold 16oz bottles and cup of ice. Only 30mins from home but what the hell, not trying to pull off a hard or fast ride, may as well be cautious, also let the stomach finish off the Clif.
138lbs before ride, 133 after. Guessing half urine output, half sweat.
Nose strip stayed on all day. Once again the alcohol wipe down of the nose before sticking on the strip worked like a charm – nice dry oil-free surface to lock onto.
Dinner at Devereaux!
Ride data:
Peak 20min avg power: 202watts
Peak 30min avg power: 194watts
Peak 60min avg power: 188watts
Entire workout (168 watts):
Duration: 3:47:26 (4:06:24)
Work: 2288 kJ (CALORIES)
TSS: 241.5 (intensity factor 0.799)
Norm Power: 184
VI: 1.09
Distance: 68.176 mi
Min Max Avg
Power: 0 399 168 watts
Heart rate: 84 170 144 bpm
Cadence: 23 108 75 rpm
Speed: 2.7 38.7 18.0 mph
Power-Tap #1 (Meat of the ride - after warmup, before cooldown)
Duration: 3:25:45 (3:43:28)
Work: 2106 kJ
TSS: 223.2 (intensity factor 0.807)
Norm Power: 186
VI: 1.09
Distance: 62.069 mi
Min Max Avg
Power: 0 399 171 watts
Heart rate: 100 170 145 bpm
Cadence: 25 108 75 rpm
Speed: 2.7 38.7 18.1 mph
Sun. 8-5-07
Ice tank project at Devereaux 12-2p. More here.
Run 84mins, ~11.4mi. A little on the frisky side.
Humid, no sun, not too hot ~85F, Beach path out and back flat run in Rock Creek.
Avg HR 149 – a bit high even for a slightly frisky effort/pace.
Ran 7:10-7:15 for miles 7-10 with HR in low-mid 150’s. Carried two frozen flasks.
15-20mins in the new ice bath tank. One bag of ice, a frozen water bottle, and 2 tupperware containers of frozen water were enough to make the water cold.
WEEK
11hrs 7mins training time
Running 3:38
Biking 6:20
Misc swim and core work to round it out.
