WKO "Timberman Tri swim: 30:40 (25:34); expected 28:00 bike: 2:22:32 (23.6); expected 2:23, but hoped for 2:20 at this power run: 1:33:05 (7:07/mile); expected 1:25 4:30:43 Discrepancy between expectations and reality in 2 sports. Swim -- that was the day and the group. I was happy to survive the swim with breathing muscles still working. As it was, my HR out of the water was over 180. So the effort was there if not the result. Bike was strong on a pretty windy day. It wasn't a super slow day, but I think the wind got a lot of riders on the way back. The run -- I just didn't have it. Partly it was stomach. I would like to figure out how to carry more rocket fuel, in which case I think I'm good. But a hard 30 minute swim followed by that kind of ride left me unable to run my best. I think another season in the sport will help more than anything. I had a good day for having swum and run 4 - 5 months. But I need some more training history to be able to do the longer events. Some of it is training volume, but I think it's more a matter of training over more months rather than upping the volume over the short term. Physically, I was better going into this event than I've felt for any this season. I'm probably over the peak 1 day later, but I was on peak for the event. This effort was indicative of my fitness right now. Going forward, the best training for tri would be some volume training this fall. I'm dying to do a few cross races, though, so it will be interesting to see if volume training fits in. I'm looking forward to some LSD running, though. In the pool, technique is far more important than any physical training. I'm convinced the swim can come relatively easily, but I should work on technique. 59F Cold. In many ways, my greatest fear since my body shuts down. I opted against armwarmers and gloves and figured I would try to just ride hard enough that the cold wouldn't bother me too much. I was mostly successful keeping the conditions out of my mind, and while I never felt great, I never completely shut down. The swim was a fight. I was in the elite wave, so only 30-50 people. Even so, I swallowed a lot of water and endured several kicks and punches. Mostly in the draft, but no passing and no space sideways. I was happy to have it easy in the elite wave, but the swim left much to be desired. Exiting transition, I forgot the power control on the SRM. Claire Sagor had it placed in my helmet. So transition was slow even by my own standards. Fought a little on the bike to warm up and find a rhythm. Started taking Calories early on bike and took multiple water hand ups to make sure I never emptied the NeverReach. Finished with water in the tank. I did finish my rocket fuel early and had to resort to the Hammergel I had broght for such a scenario. Hammergel in those conditions (cold and taking in lots of Cal/hr) was not good. Struggled towards end of bike ride. Never that I couldn't make the power -- I was getting up the last hills fine. But I didn't feel good. Starting the run, I stopped racing (pee'd) and started trying to make it to the finish. The body was shutting down a little. I thought I just needed to stay on top of the Calories and run slow until I came around. But the first 10 miles of the run sucked. I took no gel and ended up tossing the big soft flask to Meghan after a lap. I was going on water and some coke + endurolytes. At about mile 9, I decided to try to run in on nothing. I came around and finished strong even though my legs were hurting from the pounding and the off camber. Miles: 1. 7:22 (stopping to pee) 2. 6:58 3. 7:04 4. 6:56 5. 7:10 6. 7:06 7: 8:28 (did not slow down, so this must be mismarked or include the additional distance over 13 miles) 8. 7:07 9. 7:00 10 6:56 11. 6:57 12. 7:06 13. 6:24 Doing it over, what would I change? Not much. I went out slightly hard on the bike, but needed to to warm up and maintain position relative to the elites in my wave. I found a good groove and rode within myself. I might try running on even less Calories at that pace, but I think at 6:30, I would need at least what I took on. This was the best I had on the day.PHCSÂRacerJay%͈ EX/y?2?;&%e ? =0@ ?x HZMb@?؂/3A͈Y@ HZMb@?? $@!$@ Selection Selection> Timberman Tri Bike portion New Range #1')Entire workout (265 watts)Entire workout (265 watts))Peak 5s (546 watts)Peak 5s (546 watts)I O Peak 10s (461 watts)Peak 10s (461 watts)F R 'Peak 20s (405 watts)Peak 20s (405 watts)}  NPeak 30s (379 watts)Peak 30s (379 watts)z 0uPeak 1min (356 watts)Peak 1min (356 watts) -!`Peak 2min (347 watts)Peak 2min (347 watts)>Peak 5min (319 watts)Peak 5min (319 watts)n Peak 10min (298 watts)Peak 10min (298 watts)!' 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