Jack Frost TT

Workout summary (Bike 15/run 2 /Swim 3K)

Did the Jack Frost tt today. Nice going 16.8 mph ave at 350 watts at threshold the final 5 miles...strong wind continuously in face..fun, fun.
Started 30 seconds apart, got passed by 1 and I passed 3. It was fun, but feet and hands frozen at the end. NO way I was going for a ride. Went home, ate 2 pbj's and sat in a hot bath for 30 min. Then got out and went to coach my triathletes at the club for an hour, then swam an hour myself.

Ran 2 mile wu in 16 min and biked 3 miles in about 15 minutes before the TT.
I have to say, I am happy with my sustained wattage for Feb...I was hoping to ave 275-300 for this time of year, since I have really only biked below Ae cap most of the time thus far.
So, I went out on the TT to the turn-around at my Ae HR cap of 139, then pushed on the way back, taking my HR to sub-threshold at 146-148. Had a brief spike of 151 HR and over 700 Watts during the final 1K because I couldn't let that third person finish 15 sec. ahead of me..so I pushed it to pass him.

Distance: 12.1 miles, 32:58 time
Conditions: Cross wind at back first 7 miles, Directly in face final 5. Light rain parallel to ground and 39 degress.
Ave speed = 21.8
Ave Watts 312
Ave Cadence = 95
Ave HR 143/mx 151

Power Data: I still love my SRM. Been sitting on the shelf since Kona, and worked like a charm today.
5 sec 659/peak 796
10 sec 576
30 sec 453
60 sec 390
10 min 350
30 min 318

Zone Summary during TT
1 = 20"
2 = 10"
3 = 3' 30" (11%)
4 = 17' (52%)
5a = 9' (27%)
5b = 2' 30" (8%)
5c = 20"

Swim: 3000 meter
500 free + 100 kick wu
2 sets of (3 X 200/35, 4 X 100/30) second set dropped rest 5 seconds.
First set of 200's 3:14-20, 100's 1:38
Second set, 200's about 4 sec slower and 100's 2 sec slower.
Man I dont feel great in the water because I have had so much time off the swim past 2 weeks due to my right Pectoralis pain. Well...it was worth the time off. I am totally pain free now.
Also, my right hamstring is now only sore when I stretch. No soreness on the bike today and no soreness on my first 10 miler yesterday. I will keep the running pulled way back to slowly get stronger.

Diet:
Breakfast: pre TT: 1 cup oatmeal, 1 cup coffee, water
Lunch: 2 PBJ's on wheat bread, diet sprite
Dinner: Chai tea latte, non fat. 2 cups rice with grilled chicken and mushroom sauce. 2 glasses red wine.