I swam at Dad's Club this morning. I went there to do a wetsuit swim. Usually the water is a little chillier than what you find elsewhere in town. Not this morning. We had a cool front move through last night and I think they got a little overzealous with the heaters.
Anyway the set went like this here:
600 w/u (easy swimming, adjusting wetsuit throughout to get comfy-I need lots of room for my shoulders and upper arms)
8 x 100 on 1:30..first few were sub 1:20 (amazing) but I settled nicely into 1:25 pace with five seconds rest on each
30 seconds rest
800 first half easy/second half steady (I had to stop at 400 to get some more shoulder room as I was already getting shoulder fatigue)
30 sec rest
stripped wetsuit because I was getting HOT
2 x 400 descending on 10 sec rest
200 cool down
---------------
3k
Drive to Brookshire (43 minutes pool to clip-in)
Bike ride:
Big south wind today
15 min w/u
2 hours at 190-210
10 easy
20 min at 210-230
5 easy
Bike ride went well. It warmed up quickly to about 75 degrees by the ride's end and I experienced very little problem overheating in my new Rudy Project Syton helmet. Nutrition went well. I am dialing this in nicely.
Power-Tap #1:
Duration: 59:56
Work: 702 kJ
TSS: 112.3 (intensity factor 1.06)
Norm Power: 196
VI: 1
Distance: 22.146 mi
Min Max Avg
Power: 0 380 195 watts
Heart rate: 185 192 189 bpm
Cadence: 43 102 89 rpm
Speed: 9.2 30.7 22.2 mph
Pace 1:57 6:31 2:42 min/mi
Hub Torque: 0 170 61 lb-in
Crank Torque: 0 459 186 lb-in
Power-Tap #2:
Duration: 59:57
Work: 709 kJ
TSS: 115.6 (intensity factor 1.075)
Norm Power: 199
VI: 1.01
Distance: 17.545 mi
Min Max Avg
Power: 0 479 197 watts
Heart rate: 185 185 185 bpm
Cadence: 43 106 91 rpm
Speed: 5.7 25.1 17.6 mph
Pace 2:23 10:37 3:25 min/mi
Hub Torque: 0 251 76 lb-in
Crank Torque: 0 602 186 lb-in
Power-Tap #4:
Duration: 20:00
Work: 266 kJ
TSS: 48.4 (intensity factor 1.205)
Norm Power: 223
VI: 1
Distance: 7.008 mi
Min Max Avg
Power: 0 348 222 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 113 97 rpm
Speed: 8 34 21.0 mph
Pace 1:46 7:29 2:51 min/mi
Hub Torque: 0 190 74 lb-in
Crank Torque: 0 568 196 lb-in
Entire workout (185 watts):
Duration: 2:59:29
Work: 1991 kJ
TSS: 331.3 (intensity factor 1.053)
Norm Power: 195
VI: 1.05
Distance: 58.196 mi
Min Max Avg
Power: 0 589 185 watts
Heart rate: 185 192 186 bpm
Cadence: 30 141 88 rpm
Speed: 2.5 34 19.5 mph
Pace 1:46 23:33 3:05 min/mi
Hub Torque: 0 251 65 lb-in
Crank Torque: 0 711 180 lb-in
Peak 5s (499 watts):
Duration: 0:05
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 144 ft
Min Max Avg
Power: 429 589 499 watts
Heart rate: n/a n/a n/a bpm
Cadence: 60 75 69 rpm
Speed: 18.4 21.6 20.0 mph
Pace 2:47 3:16 2:60 min/mi
Hub Torque: 132 200 167 lb-in
Crank Torque: 483 711 614 lb-in
Peak 10s (360 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 305 ft
Min Max Avg
Power: 181 589 360 watts
Heart rate: n/a n/a n/a bpm
Cadence: 60 85 74 rpm
Speed: 18.1 21.6 20.4 mph
Pace 2:46 3:18 2:57 min/mi
Hub Torque: 56 200 119 lb-in
Crank Torque: 201 711 426 lb-in
Peak 20s (291 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Distance: 518 ft
Min Max Avg
Power: 200 463 291 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 93 79 rpm
Speed: 7.3 21.8 17.4 mph
Pace 2:45 8:15 3:26 min/mi
Hub Torque: 61 251 127 lb-in
Crank Torque: 181 602 328 lb-in
Peak 30s (267 watts):
Duration: 0:30
Work: 8 kJ
TSS: 1.8 (intensity factor 1.445)
Norm Power: n/a
VI: n/a
Distance: 850 ft
Min Max Avg
Power: 200 463 267 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 99 85 rpm
Speed: 7.3 23.2 19.2 mph
Pace 2:35 8:15 3:08 min/mi
Hub Torque: 59 251 106 lb-in
Crank Torque: 178 602 283 lb-in
Peak 1min (253 watts):
Duration: 1:00
Work: 15 kJ
TSS: 2.7 (intensity factor 1.27)
Norm Power: n/a
VI: n/a
Distance: 0.359 mi
Min Max Avg
Power: 194 463 253 watts
Heart rate: n/a n/a n/a bpm
Cadence: 45 99 89 rpm
Speed: 7.3 23.8 21.3 mph
Pace 2:31 8:15 2:49 min/mi
Hub Torque: 55 251 87 lb-in
Crank Torque: 166 602 250 lb-in
Peak 2min (233 watts):
Duration: 2:01
Work: 28 kJ
TSS: 5.2 (intensity factor 1.246)
Norm Power: n/a
VI: n/a
Distance: 0.615 mi
Min Max Avg
Power: 188 323 233 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 95 rpm
Speed: 11.2 21.7 18.3 mph
Pace 2:46 5:20 3:17 min/mi
Hub Torque: 59 179 90 lb-in
Crank Torque: 162 328 209 lb-in
Peak 5min (229 watts):
Duration: 5:01
Work: 69 kJ
TSS: 13 (intensity factor 1.248)
Norm Power: 231
VI: 1.01
Distance: 1.481 mi
Min Max Avg
Power: 115 345 229 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 95 rpm
Speed: 11.2 23.9 17.7 mph
Pace 2:31 5:20 3:23 min/mi
Hub Torque: 49 179 90 lb-in
Crank Torque: 107 328 206 lb-in
Peak 10min (225 watts):
Duration: 10:01
Work: 135 kJ
TSS: 24.7 (intensity factor 1.218)
Norm Power: 225
VI: 1
Distance: 3.057 mi
Min Max Avg
Power: 168 345 225 watts
Heart rate: n/a n/a n/a bpm
Cadence: 80 108 96 rpm
Speed: 11.2 24 18.3 mph
Pace 2:30 5:20 3:17 min/mi
Hub Torque: 49 179 85 lb-in
Crank Torque: 146 328 200 lb-in
Peak 20min (222 watts):
Duration: 20:01
Work: 266 kJ
TSS: 48.4 (intensity factor 1.205)
Norm Power: 223
VI: 1
Distance: 7.014 mi
Min Max Avg
Power: 0 348 222 watts
Heart rate: n/a n/a n/a bpm
Cadence: 37 113 97 rpm
Speed: 8 34 21.0 mph
Pace 1:46 7:29 2:51 min/mi
Hub Torque: 0 190 74 lb-in
Crank Torque: 0 568 196 lb-in
Peak 30min (200 watts):
Duration: 30:01
Work: 360 kJ
TSS: 58.7 (intensity factor 1.083)
Norm Power: 200
VI: 1
Distance: 8.585 mi
Min Max Avg
Power: 0 454 200 watts
Heart rate: 185 185 185 bpm
Cadence: 66 103 92 rpm
Speed: 11.6 20.1 17.2 mph
Pace 2:59 5:11 3:30 min/mi
Hub Torque: 0 216 78 lb-in
Crank Torque: 0 504 183 lb-in
Peak 60min (197 watts):
Duration: 1:00:01
Work: 710 kJ
TSS: 115.7 (intensity factor 1.075)
Norm Power: 199
VI: 1.01
Distance: 17.565 mi
Min Max Avg
Power: 0 479 197 watts
Heart rate: 185 185 185 bpm
Cadence: 43 106 91 rpm
Speed: 5.7 25.1 17.6 mph
Pace 2:23 10:37 3:25 min/mi
Hub Torque: 0 251 76 lb-in
Crank Torque: 0 602 186 lb-in
To add insult to injury, my back hatch on my Tahoe imploded, literally, out of nowhere half way home. Nothing hit it. Nothing could have. Anyway, the inside of my truck is covered in glass.
How do you like my neighbor's gutter system? Pretty efficient.
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