2 Weeks out

to Ironman Coeur d'Alene.

did a race rehearsal this last Saturday. 5 hours on the bike, at 150 watts, 19 mph. % mile run at a final average of 8:42.

Take aways:
Goal watts of 145 for the first hour and 155 after that is good.

• I rode too hard the second and third hour (average 160 Watts) and didn't eat enough.
• With eating properly, I think holding 155W is reasonable. I must be patient. Better to average a little "low" for 5 hours and then storm home...than struggle that last hour.

Need at least 300 cals per hour. But I knew this. Was chilled most of the morning and didnt' want to stop.

Run was good. Way easy to run too fast, even feeling a little bonky. Took four walks to hold my pace to 8:45s for the first two miles. The third mile was way fast, but it was down hill. I just let it flow a little. All in all, ok, considering how I felt at the end of the ride.

Oh...below 65 degrees = vest and arm warmers. Wear my F4 bike jersey for the ride so I have pockets.

Sunday was a Bare Bones swim at the res. 2.2 miles. Felt pretty great really. Perfect water and no wind. mid 60s. Long and lovely. Was able to find feet and cruise. Pulled away from my group in the last 500. 58 minutes. That's a sub 64min Ironman swim.

Kia Kaha