Saturday workout

Well Saturdays are long workouts for me but I always look forward to them.
Alarm went off at 0300 and up I was sprinting for the coffee pot.  Got a message from the training partner that he and the little one are down with the fever and chills so no partner this am.

0400-Set out on what was scheduled for an 18 mile run but sticking to 2.5 hours.  The first few miles I was having some left Achilles pain so stopped a few times and stretched.  It was 38 degrees out and a west wind at 8-12 mph.  It was chilly.  Ended up with just over 15 miles with a 9:17 ave pace.  Out marathon is in Jamaica and we start at 0515 d/t the heat.  It is usually close to 80 degrees and 78-80% humidity.  I can promise you there will be no records set at this marathon out of this ole boy.

Then at 0800 I met a couple of training partners for our Saturday scheduled bike:
The workout was to be 75 minutes with 2x12 min FTP's, then 2x15 min at 80-85%.  Rest of the ride try to keep around 80%.  Well as usual we went further then needed but felt great til the end.  Once we turned west into the wind.....holy moly......  The last 4-5 miles on my way home I got very dizzy, light headed, seeing double and just no power.  Really think my blood sugar dropped.  At around mile 15 my feed bottle went somewhere and we didn't see it so all I has was water.  I usually carry a few gels with me as a back up.

Here are the numbers from today:


Interval 1:
Duration: 12:01
Work: 180 kJ
TSS: 21.5 (intensity factor 1.037)
Norm Power: 249
VI: 1
Distance: 4.62 mi
Elevation Gain: 51 ft
Elevation Loss: 76 ft
Grade: -0.1 % (-26 ft)
Min Max Avg
Power: 0 519 250 watts
Cadence: 63 144 95 rpm
Speed: 12.6 31 23.0 mph
Temperature: 46.4 46.4 46.4 Fahrenheit

Interval 2:
Duration: 12:02
Work: 177 kJ
TSS: 20.7 (intensity factor 1.025)
Norm Power: 246
VI: 1
Distance: 4.44 mi
Elevation Gain: 153 ft
Elevation Loss: 20 ft
Grade: 0.6 % (140 ft)
Min Max Avg
Power: 0 375 246 watts
Cadence: 43 136 95 rpm
Speed: 9.5 27.4 22.1 mph
Temperature: 46.4 46.4 46.4 Fahrenheit

Interval 3:
Duration: 14:36
Work: 182 kJ
TSS: 18.8 (intensity factor 0.891)
Norm Power: 214
VI: 1.03
Distance: 5.591 mi
Elevation Gain: 30 ft
Elevation Loss: 189 ft
Grade: -0.5 % (-159 ft)
Min Max Avg
Power: 0 311 208 watts
Cadence: 40 123 92 rpm
Speed: 6.4 32.1 22.9 mph
Temperature: 48.2 50 48.7 Fahrenheit


Interval 4:Duration: 15:00
Work: 164 kJ
TSS: 17 (intensity factor 0.871)
Norm Power: 209
VI: 1.06
Distance: 4.05 mi
Elevation Gain: 204 ft
Elevation Loss: 41 ft
Grade: 0.8 % (165 ft)
Min Max Avg
Power: 0 306 196 watts
Cadence: 33 117 89 rpm
Speed: 0 26.7 17.4 mph
Temperature: 51.8 53.6 52.8 Fahrenheit

Entire workout:
Duration: 1:49:28 (1:58:39)
Work: 1208 kJ
TSS: 129.2 (intensity factor 0.855)
Norm Power: 205
VI: 1.12
Distance: 34.229 mi
Elevation Gain: 689 ft
Elevation Loss: 927 ft
Grade: -0.1 % (-238 ft)
Min Max Avg
Power: 0 519 184 watts
Cadence: 30 162 89 rpm
Speed: 0 34.9 18.7 mph
Temperature: 46.4 57.2 50.2 Fahrenheit