Considering a corporate merger, new job at the firm, bike crash a month ago, staph infection for the last three weeks (new prescription on Friday before swim), travel last week taking me out of town and sleep cycle...enough of the excuses.....here goes:
Swim - I took it easy as I have not swam much since the bike crash (been doing the band thing) but was able to swim 3100-3400 in 1:15....missed a couple of laps on my swim but I don't know exactly how many...I was mainly shooting for the 1:15 swim. Felt great getting out of the pool. Not fast by any measure but got it done. The mental thing was much easier than I imagined.
Because of sleep deprivation I slept in a bit on Saturday morning and started the ride/run a little later than I wanted. Here are the ride stats:
Entire workout (126 watts):
Duration: 5:35:32 (5:46:52)
Work: 2536 kJ
TSS: 259.4 (intensity factor 0.681)
Norm Power: 150
Distance: 85.224 mi
Min Max Avg
Power: 0 604 126 watts
Heart Rate: 81 151 133 bpm
Cadence: 31 196 74 rpm
Speed: 2.2 37.2 15.3 mph
Pace 1:37 26:49 3:56 min/mi
Crank Torque: 0 1276 147 lb-in
Felt good on the ride and good getting off the bike although I think I was a little deficient in water intake....more on that below.
The run was 11:28 pace for 50 minutes resulting in 4.38 miles. That pace is a little faster than my EP but I felt fine. I was glad when I was done...
Nutrition: I think I was right on with 2.5 2 hour bottles of Infinit consumed on the bike which was about 1400 calories plus an Uncrustable at 210 calories. I also took in about 100 ounces of water - I was somewhat dehydrated when I finished and I think I was slack on water intake - I think I should have consumed about 36 ounces more water. On the run I took in about 100 calories of Infinit and 10 ounces of water. Probably needed a little more water here too.
Any advice/thoughts would be appreciated.
See you at the finish line.