First things first. If you look at yesterday's post you can see I banged my toenails pretty bad in the Ironman. But looks are deceptive. I think my right big toe is fine. I clipped the nail yesterday and some fluid came out but it immediately cleared the nail. I don't think it is separated so it will probably recover. The left one is different. That one is actually black (not so obvious in the shot), and was lifted up by a rather large hematoma. I punctured it yesterday and let out lots of fluid. But the nail did not clear, and the nail bed is still elevated. That one will go I think.
Next, some data. I downloaded the numbers from my Ergomo. I recorded 5:19:20 on the bike. The overall official time was 5:21:04. It took some time to get the device started. During those 5.33 hours I averaged 215W. Compare that to Landis' infamous "testosterone" ride in the Tour, where he averaged 280W for 5.5 hours. The difference between me and Landis is a 65W bulb for 5.5 hours.
However, Landis' 280 were worth quite a bit more. I weighed 172 lbs. and Floyd was probably more than 15 pounds lighter. Looking at the pictures you can see he is also a lot more aero. The picture you see is about the best I can do.
Other numbers: 75 RPM average, 20.7 speed average, 407 W max, and 101 max RPM. Top speed 32.8 mph. Estimated calorie loss 4,428. Altitude gain, 1,549 or about 500 per lap (which compares well to the published data). My normalized power was 225NP. If one thing, it showed I was very steady and did not do crazy stuff. The closer NP is to real average, the more "even" the ride was.
The official data reads: lap 1, 21.34 mph, lap 2, 20.5 mph, and lap 3, 20.97 mph, total 20.93 mph. That too compares well with my recordings. The bike leg moved me up from 1,518 to 533, meaning I passed almost 1,000 people on the bike. In my age group I moved from 85th to 20th or 65 places. I gained another 77 / 6 in the run.
Adding 4,000 calories for the swim and the run, I must have burned somewhere near 8,500 calories. I ate one bagel and some banana bread for breakfast, about 15 gels on the bike, and one powerbar. I estimate another 600 calories in sports drink on the bike, and 600 in Cola on the run. My total intake was close to 3,500 calories for the event. Net loss is somewhere around 5,000. I made up half of that with margaritas and drinks after the event. Cheers!
25 mile mountain bike ride today. Felt great and good fun too.