PM: 2 hours 53' (51.3 miles @ 17.8 MPH). 214W. HR 145.
75' Tempo @ High Tempo/SS (269W/277 Normalized HR 163 19.9 MPH)
Looked like crazy storms coming through, but I managed to avoid them by riding in the other direction. Part of the Polly Ann was closed for maintenance, which was actually a good thing as that put me in the right direction to avoid the storm I think.
Warmed up 45' and then just gave it an effort. I was trying to maintain the same power as past Friday on the trainer, but that is much harder to do outside with turns and downhills and the like. This was definitely more race specific and you attack the roads with a little less caution than you sometimes do at endurance effort.
Pretty please with the effort, as it suggest I can do at least this power for a 90' race effort and that for races of 30-36 miles, I really should be able to put out 270-285 watts. 162 HR seemed very manageable for a good deal longer. Short distance race HR should likely be high 160s to low 170s I think.
Easy cool down to make it just under 3 hours. This was supposed to be a big block week for Watermoo the first part of August, but I don't think it will be that. This was still a good session though. I will try next week to extend it out to 90' or so and try to maintain a slightly higher power.
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