Here's the story. The IGP™ says 3.5 to 4 hr on bike, aiming for min 100K. Well, call me a weenie if you feel you should, but 8 C and rain is not an incentive to ride outside. I don't mind cold. I'm not thrilled about rain because of visibility issues but I suppose I could cope with a light warm rain. But cold AND rain? Nope. Change tires and set up trainer.
My bike computer is set to get milage off the front wheel, so I've no idea how far I actually went. My thought was to make this a fairly tough workout and try to replicate riding outside as much as I could. I wore my helmet. I stuffed the bento box full of bites of Cliff's bars. Loaded up the water bottles, and put one in my jersey pocket. Didn't ride the 10/5 the IGP called for, but when up and down hills pretending I was on the 22X course. The first two hours were more pretending I was going into the wind, and going uphill. The second two hours was the ride back, assuming no wind but more downhill and high cadence work. I tried to go from hill to high cadence quickly.
I had a bad bit at 2:15 or so, then settled down again. A little over 3 hours and my butt made it clear that 4 hours was going to be it, and not one second more. I had sort of been thinking about going 4.5 hours just to be sure of going 100 K. At the end of the ride I had finished my two bottles of energy drink, and almost one more bottle of water. Sweated like a stuck pig, with a small puddle under my bike. I had to put a towel over my bento box or I would have had Cliff bar soup. At one point I bent over to pedal standing up, and a small river poured out of my helmet.
Even so, my average bike hr wasn't all that high at 113, so I suppose I should have pushed harder. I did manage to get up to 144 briefly by pedalling like mad. Average cadance was 76, which is pretty close to my outdoor rides. 3837 calories.
5 min transition.
Ran 5 K in 44:32 average hr 133. Legs felt great. Running in rain is ok, but I was one wet soggy puppy when I got home.
Swim .66 hr
Bike 5 hr
Run 5 hr !!!!!!
This was a bit of a rest week for me, and with all the running I didn't feel the least guilt about dialing back on my swim. I'm having a weird upper arm soreness. Not sure what I did, maybe slept on it funny. We'll see how it feels during the swim tomorrow.