Busy day

Stacey had her grad school graduation today, despite the fact that she still has 3 months of school and clinic remaining. Knowing this, we got up early and headed to the pool for a long swim. I had to cut it 800m short in order to make it to graduation on time (I should have driven to the gym separately, because it takes me literally 10 minutes to get ready). Too bad, cause the swim was going well and I was looking forward to setting a new distance record.

By the time we got home from the graduation and dinner with Stacey's family, it was pretty late. Still, we managed to get in the 3.5 hour ride on the trainer. Though I made sure not to totally stuff myself at the post graduation meeting, I was still feeling full during the ride. For the entire 3.5 hours, I managed about 600 calories (while burning 2600).

Here's the stats:
(1) 1/2 hour easy warm up
(2) 1 hour at 140 bpm - 233 W, 81 rpm (excluding standing every 5-10 minutes for 15 or 20 seconds)
(3a) 15 minutes at 148 bpm - 256 W, 83 rpm
(3b) 15 minutes at 148 bpm - 246 W, 73 rpm
(3c) 15 minutes at 149 bpm - 237 W, 79 rpm
(3d) 15 minutes at 150 bpm - 239 W, 79 rpm
(3e) 15 minutes at 149 bpm - 234 W, 74 rpm
(3f) 15 minutes at 148 bpm - 224 W, 76 rpm (tried to keep it high, but when tired a lower cadence is easier for me)

I have trouble maintaining a high cadence while on the trainer. Outdoors, my cadence is naturally high than on the trainer, though 80-85 rpm still feels good outdoors. Also, I'm surprised about the power drop off (10%). If I had to guess a HR for a HIM distance, I'd think 150-155 bpm, but a large power drop at that effort can't be good.

Now time for some eggs and sausage, then a goods night's sleep to prepare for tomorrow's brick. Time should also allow me to make up the flop that I missed today.