Friday was a 5.5 hr aerobic ride, and a bit of a Country/Western ride at that. I dropped my chain twice, the power meter died, the Garmin battery ran out. Then going up the last hill home, the chain shifted into the spokes and I keeled over onto the pavement, getting a bit of road rash.
Upon arriving home, I was relieved to see that the dog was still alive and Karen hadn't left me for a Texas cowpoke.
worked last night, then put in a 2.25 hr run. To make it interesting, I
figured I'd divide it in thirds, start out easy, go medium, then see if
I had enough to kick it up to a higher gear for the last part. Poker
run versus progressive. Pace for both "laps" 1 and 2 felt sustainable.
Lap 3 effort was with the finish in mind: I knew I couldn't keep it up
much longer than the scheduled end of the run. It went pretty much as
planned, but that higher gear was more of an RPE increase than a speed
increase, as my legs were tired and the Mercury had climbed from 81 to
91 degrees. Still able to drink water/infinit for last part, just not
as much, and probably not enough for a run of more than a few miles.
Here's my little Excel breakdown:
segment time and the time per mile differed with either segments less
than one mile or water bottle refill stops, of which there were many.
17-20 ft/mile up or down changed my pace by about 20 sec/mile, so I
adjusted accordingly to get an estimated flat pace. I was pretty happy
both with the overall pace and the fact that the first 2 laps felt very
sustainable in terms of HR, muscular endurance, and ability to get
enough fluid/calories onboard.