almost 3 hrs on the bike. in the first hour, 2x15'(5') at FTP (hit 216 and 207W) the second effort had the same percieved effort, but lower power because part of it was down Nelson. In the 15 minutes, I made it from 36 and Nelson, to 63rd and Niwot. Averaged 27+ mph. 63rd is really fast now with the new pavement.
then took about 7 minutes easy and did half ironman pace back to Jay and 36. finished easy to CMS and hooked up with F4. That work out was 2x20'(5') at HIM. Out and back on 36. Averaged 21.1 mph for the 40 minutes of "on". Focused on holding 170-180 on the flats and down hills and capped at 200W on the ups.
I was pretty worked when it was all down. I'm guessing it was the 2x15 at the start that did most of the damage.
The workout TSS was 155. I'm guessing I'll ride about 160-170 for Buffalo Spring, so that's about an equivalent ride in terms of fatigue. I'm new to the whole TSS thing, we'll see if I can figure out what TSS means to me in terms of pacing and fatigue over the next few month. Just for reference, at IM, my best guess bike pace would bring me in at about 270-280.
Kia Kaha
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