RACE DAY AND THREE HOUR RIDE THAT FOLLOWED

Well Copper Creek tri is in the books.  I have to say I am happy overall d/t the fact I was not rested at all and did well untill I hit the run.  Wow, was the fatigue there.  I honestly thought for the first time in a 5K that I was going to walk.  I hit the first hill leaving the lake and it was the puker factor.  It was could to see all the local aTc team on the course.  Not sure how we faired overall but I can tell you there were several PR's set today.

I took over 4 minutes from my previous Copper Creek and this was very unrested.

M3539

12/34

74/260

13:00

1:36

116

1:26

178

34:43

21.6

42

1:16

303

25:02

8:05

163

-

1:15:27

To explain the above I was

• 12/34 in my age group
• 74/260 overall
•  I had an awesome swim for me.  13:00 overall and that breaks down to a 1:36/100 yards
•  Transition are nothing impressive- T1 this is where you get out of the water and run to your bike.  It is the time you enter where your bike is and leave that area.  My time was 1:26.  Would like to have this 45 seconds or under. 
•  I had a great bike on unrested legs.  Time was 34:43 and that breaks down to 21.6 mph and 2:45 second miles. 
•  T-2 was 1:16 and again that is not good.  Like to have 30 seconds or under. 
•  Now my run was a freaking disaster and I felt it from step one but it was to be expected,  Overall time was 25:02 and that ave out to a 8:05 pace per mile. 
• Overall time was 1:15:27 and an approximate 4 min PR. :
  

Again my Tripple A race is WISC. Ironman.  As much as I wanted to rest Friday and Saturday to be fresh for todays race it just didnt make any sense to me logically. 

The past two days I have however logged 141 miles on the bike and that is something I have never did before.

TODAYS BIKE STATS FROM THE RACE
Duration: 34:51
Work: 432 kJ
TSS: 51.6 (intensity factor 0.949)- I'll take thatNorm Power: 219
VI: 1.06-for all the hills really not to bad of a variability
Distance: 12.688 miElevation Gain: 443 ft
Elevation Loss: 630 ft
Grade: -0.3 % (-181 ft)
Power: 0 591 207 watts
Cadence: 45 159 92 rpm
Speed: 0 39.5 21.8 mph
Pace 1:31 0:00 2:45 min/mi
Hub Torque: 0 25 7 lb-in
Altitude: 750 969 815 ft
Crank Torque: 0 768 192 lb-in
Temperature: 66.2 68 66.4 Fahrenheit

Todays Brick Bike workout Numbers:
Duration: 2:42:11
Work: 1376 kJ
TSS: 123.8 (intensity factor 0.78)Norm Power: 160
VI: 1.13-Ouch but lots of stop and go
Distance: 48.173 mi
Elevation Gain: 1045 ft
Elevation Loss: 875 ftCadence: 30 239 85 rpm
Speed: 0 32.7 17.8 mph
Pace 1:50 0:00 3:23 min/mi
Hub Torque: 0 29 6 lb-in
Altitude: 800 1042 940 ft
Crank Torque: 0 1024 141 lb-in
Temperature: 68 82.4 76.2 Fahrenheit

Time for an Ice bath, calories, and family Time