first leg HR was zone 2, kept it zone 1 for most of the rest of the run except the hills.
53 miles - 3:11:23 - 16.62 mph
41 miles - 2:38:23 - 15.53 mph (special needs stop and bathroom break)
18 miles - 1:02:13 - 17.36 mph
a stick, two hilly loops and back to town.
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
42.16 kms |
07m 21s min/km
zone 1 for all of the run.
6.5 - 1:09:56 - 10:47/mile
2.5 - 27:07 - 10:50/mile
4.3 - 50:45 - 11:54/mile (generally uphill back to the start, bathroom break - had to wait in line)
6.2 - 1:14:11 - 11:57/mile (observatory hill second time)
2.5 - 31:11 - 12:42/mile (second bathroom break and quads starting to cramp)
4.3 - 56:10 - 13:12/mile (OMFG)