Actually there was zero pimpin’ today…but…it was a very nice day and everyone was in their beach “attire” to say the least. Said attire keeps the ride interesting, forces you to recover when you really want to fly 30mph, weaving in and out of Ocean Ave traffic. Who says you can’t do both?

Though the legs felt smokin’, on fire and well recovered after yesterday’s Corner House rendezvous, decided to play it smart (for once) and not be a khazer. Plan was to double-up and hit the Velocity Sports Grand Prix down in Marlton. (Sheesh what is it with the “Grand Prix” names these days?) I am sort of in build slash tune-up slash warm-up what-have-you for my two stage races the 2nd and 3rd weekend in July (Dutch County and Owasco Stage races, respectively.) I figured 2 races back-to-back would get me ready for said races. Truth is, a.)I’ve raced plenty of back-to-back races this season, b.)didn’t feel like waking up at 5am to race a course with no selection and and c.) I felt a 3-hr steady, tempo-esque ride would provide more benefit than aforementioned race.

LJ and I left my place around 930am and headed towards Rumson. The plan was to hit the rollers/hills in Rumson, a little climbing in the Highands and then a strong tempo effort down Ocean Ave back to the house.

Overall pretty non-eventful ride. Managed to get in a nice 10-minute interval after the 30-min warm-up just to make sure all was ok. Threw in a few climbs and then cranked it down Ocean Ave. Other than getting honked-ed at a few by the Benny’s and the occasional glance/waves from the honeys, pretty chill ride.

Nice thing about riding with someone at/near/above your level is that one another’s strengths check/balance the others’. LJ has a monster sprint, yet I can catch him on the climbs when he sneaks up on me. And when he jumps, also forces me to jump on fast or it’s over.

The 2200 calories I burned keep me well under my magical 150lb mark. The 200+ TSS points also bump my Acute Load slightly higher.

Tomorrow rest and back at it Tuesday. Per Facas next week’s a tough one.

6-24-2007.JPG

Interval #1:
Duration: 10:15
Power: 274 watts

Climb #1:
Duration: 1:13
Power: 360 watts

#2:
Duration: 3:20 (3:20)
Power: 269 watts

#3:
Duration: 5:01 (5:01)
Power: 317 watts

#4:
Duration: 1:22
Power: 385 watts

#5:
Duration: 3:24
Power: 260 watts

#6:
Duration: 6:52 (6:52)
Power: 276 watts

#7:
Duration: 1:26
Power: 380 watts

Entire workout (191 watts):
Duration: 2:57:08 (3:01:58)
Work: 1998 kJ
TSS: 221.2 (intensity factor 0.873)
Norm Power: 242
VI: 1.27
Distance: 55.377 mi
Min Max Avg
Power: 0 923 191 watts
Heart rate: 93 181 147 bpm
Cadence: 23 141 87 rpm
Speed: 2.3 33.4 19.0 mph
Pace 1:48 26:06 3:09 min/mi
Hub Torque: 0 278 66 lb-in