Back in the Rain

Well, from 75 degrees and sunny to 39 degrees and raining, it's nice to be back in Portland.

Had a reasonable week considering recovery after the race. My legs were a bit trashed for my 16 mile run (2:04) over the weekend, but this was the day after a high quality 76 miler.

Ann and I looped the penninsula from St Petersburg to Clearwater, then down the coast south to Pass-a-grille and over to Fort de Soto state park. This put us at 40 miles into the ride at about 18 mph and 175 watts average. In the park, long straights through the tall grass covered dunes with the bright blue gulf water off in the distance. Quite a nice place to time trial. So, did a 40 min big gear TT on the island, average 280 watts (goal power Z3/4) with HR of 116 (Z1) and cadence of 70. In my 54/11-13 gears. Legs were a bit tired but the TT really opened them up.

We ran very early, leaving at 6am, so on an empty stomach and tired legs, I kept is nice and easy. Conversational the whole way. HR low Zone 1 at 7:30-50 pace

Week Summary:
Swim: 7000 yd (2 sessions) Time 2:10
Bike: 132 miles (3 rides) Time 7:10
Run : 26 miles (3 runs) Time 3:24

So, with Monday following the race off (as well as Sunday) total hours of 12:44 feels good to me.
2 weeks to IMWA, and planned long run on Friday and Moderate ride of about 60 on Thusday before we leave.