With just 35 days until Ironman Switzerland, the weekend training sessions are crucial to laying the foundation for a solid race. Today’s prescribed workout was a six hour and 30 minute bike/run/swim journey. My focus for today’s workout was to concentrate on my fueling strategy and work on my transitions. Because I had quite a bit of time for my mind to wander, I thought I’d post a “By the Numbers” report from today’s workout:

Times and Miles
Time on the Bike – 5 hours 13 minutes
Miles on the Bike – 91.79
Average time per mile bike – 3 minutes 25 seconds
Fastest bike mile – Mile 47, 2 minutes 20 seconds (hill assist)
Average heart rate on the bike – 119 bpm
Average pedal rotations per minute – 83
Running time – 45 minutes 25 seconds
Miles run – 6
Average time per mile run – 7 minutes 34 seconds
Fastest run mile – Mile 5, 7 minutes 13 seconds
Average heart rate on the run – 143 bpm
Swimming time – 32 minutes
Miles swam – 1
Total miles covered in workout – 98.79
Workout start time – 9:43 a.m.
Workout finish time – 4:27 p.m.
Total workout time – 6 hours 44 minutes
Transition/bio break time – 13 minutes

Food and Drink
Vanilla Gu packets consumed – 5 (100 calories per)
Cran Apple Chomp packets cosumed – 1 (200 calories per per packet, two servings)
Orange Clif Shot Blok packets consumed – 1 (200 calories per per packet, two servings)
Peanut Butter and Jelly sandwiches eaten – 2 (432 calories per sandwich)
Ounces of Gatorade Endurance formula drank – 75 (50 calories per 8 ounces)
Ounces of orange Gatorade drank – 20 (130 calories)
Ounces of water drank – 32
Total number of ounces of liquid consumed – 127
Total calorie intake – 2332
Calories burned on the bike – 6161
Calories burned on the run – 687
Calories burned on the swim – 400
Total calories burned – 7248
Calorie deficit – 4916

Odds and Ends
Temperature at start – 58 degrees
Temperature at end – 63 degrees
Temperature of Lake Washington – 63 degrees
Bio breaks – 2
Times crossed Lake Washington on I-90 bridge – 6
Wedding party photo sessions encountered – 1
Percentage of bikers seen during the run wearing gloves (needed a distraction) – 64 (90 of 141)
Pontiac Grand Prixs with flame paint jobs seen – 1
Volvo XC90 suvs with flame paint jobs seen – 1 (not kidding)
Roadkill encountered during bike – 3 squirrels
Waterkill encountered during swim – 1 fish
Ipods used – 2
Times “Renegades of Funk” by Rage Against the Machine played – 4
Cramps suffered – 0

Today’s workout was easily my most productive of the year. I hydrated well. I took in enough calories to avoid hittig the wall during the long day. My pace in all three disciplines was solid. I can only hope the race goes as smoothly.