Good Weekend of Suffering

Workout Summary for Sat/Sun: Did TT stage race with running. Total with warm ups on bike =
98 miles, run 24
Summary over about 27 hour period:
Day 1 = Run 4/Bike TT 26.4/Run 4/Bike TT 8.3 uphill 1700 ascent/Run 8
Day 2 = Bike TT 46 (3700 ascent)/Run 8

Did the Maupin, OR time trial stage race this weekend, with a twist...a good amount of running.
Saturday: 7 am, Run 4 miles in 32 minutes, zone 1
Saturday: 9 am, TT #1, 26.4 miles, 1300 feet ascent
1:10.45/ ave pace 22.3 mph/ave power 312 W/HR ave 132/max 149
*stayed in Zone 4: 30%, Zone 4: 45 % of race, zone 5: 4%
Tried to stay sub threshold as much as possible, it was going to be a long weekend.
Sat 10:30 (after stage 1) Run 4 miles, 32 minutes, Zone 1
Sat 3 pm: TT #2, 8.3 miles, 1700 ft ascent (uphill TT)
32:05/ave pace 15.2 mph/ave power 346 W/HR ave 145/ max 151
* I pushed this on hard! Zone 5a: 65%, 20 min. Zone 5b: 12 %, 4 minutes
biked back down hill 8 miles. Then brick run#2
Sat 4 pm: (after stage 2) Run 8 miles, 65 minutes, zone 1/2

Sun 9 am: TT #3, 46 miles, 2:09.15, 3400 ascent, steady headwind ave of 20-30 mph entire second half of race. Pushing 450 watts on some of the downhills at only 25 mph. Again, I worked this one very hard. Stayed in bigger gear and cadence a bit lower, 80, to focus on power and keep HR out of zone 5.
2:09.45/ave pace 21.3 mph/ave power 301 W (out 23 miles mostly uphill, 311 W and back pedominately down hill 291 ave)/HR ave 129/ mx 149
Zone4: 24%, Zone 3:42%Zone 5, only in zone 5 for a couple minutes.
Final Brick run, after stage 3, 8 miles, 64 min. Out 34 minutes, back in 30 (out 8:30 and back in 7:30

**Very happy with this
Got my 1 hour bike threshold, 312 Watts (even though I ran 4 first, but it's likely close)
Got my 30 min. bike threshold, 346 Watts (even though I had 8 miles runnin on legs, and a 26 mile TT, it's still probably close, esp with the amount of time I was able to stay in Zone 5 at 20 minutes)
Got my 120 min bike threshold 301 Watts (OK I was tired...but still feel like I was able to push the watts pretty hard, even on the downhills against the heavy winds). I know I can handle high zone 3 to high zone 4 for 2 hours with 3400 ft ascent. I will use this data later this month at Florida 70.3.
** very happy I could click off the final 4 miles of the total 24 miles of running this weekend in 7:30 pace in high zone 1.

**Yeah...I think what we are doing is working. Ann had good racing too, but here thigh and piriforms really flared up the final TT. We will work on this. This is what happened at IM Florida in 2005 where she qualified for Kona. Despite her inner thigh huring and her being out of her aero position fo about 60 miles of the race, she still mustered up a 10:36. We've got to fix this potential problem for her before Roth. She will nail a big one if she can bike pain free at the watts she can maintain this weekend. Rob and Erin raced well, esp for this pretty much being their first bike race, and a stage TT at that!