Workout Summary: Bike 53 miles (3:18 Spin)

Computrainer workout. Ouch. I couldnt stand on my pedals on the final hill of the second course. I am not kidding. Couldnt stand. I remember this feeling in Feb. of 2004, ramping up to my first IM. I like it because I know I've worked. Not good all the time obviously, but now and then, you have got to push the endurance envelope a little beyond the line.
2 mile easy warm up, 8 minutes.
Did 2 courses
Course 1: Honolulu Triathlon course, 5 laps at 4.96 miles per lap and solid half mile climb at 6%, multiple smaller climbs. Changing gears every couple of minutes the whole ride.
Total time 1:34.02
Ave mph 15.8/Watts 174/rpm 82/HR ave 114, mx 140 (Ae cap 139)

Course 2: Athens olympic course, 24.86 miles: 5 hills (0.5 mile up each) starting .35 miles at 6%, then 15% final .15 mile. 5 smaller (0.5 mile hills up each) at 4% grade. Oh my God this is a tough course.
Total time 1:28.30
Ave mph 16.9/Watts 184/rpm 82/HR ave 142, max 158

*I cycled by "perceived effort" like the friel method. Well I watched my ave watts trickle down from 190 ave at 15 miles to 184 by mile 20. Mostly was my wattage loss on the down hill spins and on the flats. As my legs became totally dead, then numb the final 4 miles, my watts greatly varied during the spin. Why? No fitness. My HR skyrocketed to 158 and averaged around 142, a bit over my Ae cap, but mostly my HR was around mid to high 140's.

I rode this same course 2 weeks ago. Cycled ave 170 watts and time of 1:30. At least there is a little improvement. I will ride the course again at the end of feb. Oh yeah...I forgot...I also rode the Athens couse today after the 25 mile honolulu course. Now I feel better. I guess I am stronger than a few weeks back.
Cooled down after spin for 7-8 minutes to equal 53 miles total.