Dev,
Thanks for the great weekend of training and allowing us (at least myself) to push my body close or up to its limit especially on the last 30Ks of the 110K ride on Sunday… I was “that” close to stop and call a cab as it was quite painfull to stay attached to the “TGV” (French high speed train) made of Andrew, Dave, and you cruising @ close to 35KMH with headwinds…
BTW, I did only 45 mins, instead of 50 mins, of swim on Saturday… so I did not fully completed that workout 
Fred.
Fredric, here is the report that I posted to our local tri newsletter trirudy.com today (will appear tomorrow). Randy Roffey sent me some cool elevation profile shots which I will post later today. The Sunday workout just looks like a jagged saw…as advertised, there was over 3000m of climbing for the weekend, or 10,000 ft of climbing…and I was easy on your guys…we could have made the course more difficult!
IRONTOUR OTTAWA JUN 22-24 , WRAP UP
A few people asked, so here it is…I’m on business travel this week again, so I’ve just been trying to stay on top of what is going on back home in the office…trirudy posts take a back seat 
In yesterday’s report, Fredric Hasle summarized the key points of our Irontour that we did the past weekend. With ~6.5K of swimming, 275K of biking and 2:45 of running and 10000 ft of climbing, it was a solid long weekend. The main goal was to share some experiences on long course training, pacing and tactics with those that showed up and to break down a relatively massive weekend, into smaller chunks that posed a physically demanding challenge, while at the same time leaving room for a relatively quick recovery!
For the first time in many Irontours and Epicmans, the entire group was well disciplined and followed the suggested pacing. Barry Dmitruk is the first to point out that most people do not have enough respect for “the distance” and go “too hard too early”. The egos get ahead of what the legs can do. Our group that ranged from 5-7 at different points in the weekened was really good. They respected the undertaking and worked together and chewed things off in smaller chunks one piece at a time.
In the end there were three official finishers: Randy Roffey, Fredric Hassle and myself, with special recognition to Arthur W (but he only gets special recognition because the Saturday swim is a key part to softening up the body for a long day of the bike and run and he missed it…), however, others showed up for large pieces and also contributed to the success of the “Tour”. Trevor Syverson came all the way up from Rochester, Andrew Armstrong and Dave Graham showed up for Day 3 after some big training in Lake Placid on Day 1. Mike Scherman made a celebrity appearance on Day2 and it was nice to see his knee holding out strong.
UNDERESTIMATING THE DIFFICULTY OF A 3.8K swim:
Fredrick brought up a great point in his report. We all remarked about how fried we were relatively early on the day 2 175K bike. Starting with a long swim and then riding in the cold 10 degree temps really took the legs out of us. Each year at Epicman, we see the same thing…people end up losing energy really early. Yes, a 3.8K swim is really not that tough for many athletes, however it DOES take a lot of energy out of the body. 5 hours into a 180K ride after a swim, often feels like you have actually been riding for 220K, not 160K. The swim is not free…it really takes a lot out of the body. So if you are planning to race a half or a full ironman, make sure you do some training that incorporates swimming long and hard before your long ride.
Thanks to everyone who came out. I might organize a camp like this in August for those trying to kick ass at the fall half Ironmans in Ottawa and Montreal…but it won’t be “half the distance”…more like the same amount of swimming and 3/4 the volume of biking and running. with more intensity.
Oh yeah…and thanks to whoever dreamed up putting a road on Richardson Side Road and in the Gatineau Park…those two places are my “home course” and I go to the former whenever I need to do some solid running and the latter to get my bike legs…they never fail me and I hope the Iron “Tourists” gain some confidence from the amazing features of our local training environment that we are blessed to have! I can’t believe I have a place like Shirley’s Bay just 16 min bike ride from home to swim in whenever I want!
Dev