Sunday Ride

Went and seen Zoo Keeper last night with our daughter and wife.  What a great movie.  I as the other adults in the theather were laughing throughout the entire movie.  One sad part in the movie where Olivia and the little girl next to us cried but it was over quick and had a wonderful ending.

Todays ride was 180 minutes.
WU at 65-70%
then to be in the aerobars and work.  Rest of the ride was to be at 80-85% and only coming out of the aero position to eat, drink, or pee.

Went well!!!  The first hour was by myself and I rode my favorite Altoona-M'ville-Altoona loop which is right at 20 miles.  Then a friend by the name of Iron Mike joined me and we ventured to Elkart and raced hold 305 watts and damn we were moving.  Yes I ventured off the planet for awhile coach but it was fun.  The bad thing is the last 20 minutes I paid the price cause all the hills HURT.

MY QUADS ARE SHOT. 

Last two days of biking have netted  me 155 miles.  Bike miles for the week are 201 miles.  Miles for the month are at 591.30.  Miles for the year 3,209.

Running miles for the week ended at 48.58
Running miles for the year 997 miles

OVERALL BIKE:
Entire workout:Duration: 3:01
Work: 1927 kJ
TSS: 173 (intensity factor 0.762)
Norm Power: 188
VI: 1.06
Pw:HR: 4.15%
Pa:HR: 7.38%
Distance: 61.684 mi
Elevation Gain: 1207 ft
Elevation Loss: 1261 ft
Grade: -0.0 % (-54 ft)
Min Max Avg
Heart Rate: 66 161 134 bpm
Cadence: 30 201 87 rpm
Speed: 0 34.7 20.3 mph
Pace 1:44 0:00 2:57 min/mi
Hub Torque: 0 23 6 lb-in
Altitude: 723 942 861 ft
Crank Torque: 0 913 172 lb-in
Temperature: 73.4 80.6 76.6 Fahrenheit

Time for a shower and calories and a recovery drink.

Have a great Sunday and for the 30 some members of Endurance Nation racing Lake Placid today~~~ Execute well my friends and the finish line will come before you know it:)  Proud of each of you.  All the hard work is done now just race and enjoy.