Given the trauma I suffered only 20 days ago, I’m especially pleased that my body is giving me this kind of performance in mid-January. The fantastic bike fit at 3DBikeFit.com helped substantially and it was an awesome 70°F day in mid January—darn hard to beat!
I was able to average ~207 watts for 3 hours steady, and that includes little stops and starts and turn-arounds. Normalized power of 215 watts is a more accurate reflection.
My heart rate is running about 15 beats too high (138 bpm, max ~165 pm) for this level of exertion, but that is always true in mid-winter. For 215 watts, I expect a HR of ~118 bpm (72% of HR max). This same effort in April ought to show a heart rate of ~123 bpm.
Mostly healed outside, clumps of sutures remain inside. They are self-dissolving, but 22 days in there are still some sutures.