Bike 58

Hannes' father showed me all of his medals and cups for his placings at European Championships for horse racing.
He showed me his registration form/athlete entry form for the 1972 Munich Olympics, where Germany took bronze. Makes the IM stuff seem so insignificant...you talk about time put into a sport...hours upon hours these guys put in for their horses. I have a whole new respect for Hannes and his equestrian competitions now.

Biked 3.5 hours today, all easy and flat along river. About 45 miles of bike trails, pretty nice. Did one 10 minute effort each hour for 3 total, all progressive. Didnt approach maximum at all until final 2 minutes of last interval. First 2 a bit above IM pace but felt relatively easy. The final interval, pushed a bit, to over 400 watts sustained for 2 minutes.
1 = 10 minutes, 22 mph, 270 watts
2 = 10 minutes, 21.5 mph, 300 watts (headwind)
3 = 10 minutes, 24 mph, 350 watts (first 8 minutes at 325 watts, final 2 at 400)

Achilles sore but stable. Its pretty much just an annoyance on the bike. As long as I keep my toes angled a bit downward throughout the revolution, it seems to keep the pain and tightness managable.

My watts are back! For the past few weeks, I thought my SRM was broken because my wattage has been on the lower side, and very difficult to accelerate to over 300 watts for more than a minute. Today, it feels like it did prior to Florida 70.3, I feel like 300 is no great effort and could maintain for a couple of hours if racing.

15 minutes of pilates prior to ride.
Breakfast: 3 slices toast, 2 egg omelet, jam, hot chocolate, water, small coffee w cream
Lunch: stopped at cafe on ride and had a small latte and a cliff protein bar. Recovery after ride was 100 grams carbo and 30 grams protein.