Bike

• 2h 04m 21s
• 63.34 kms
• 30.56 KM/hr

Long build intervals

W/U: 15min.
M/S: 3 x (10min. @ z1 + 10min. @ z2 + 10min. @ z3)
cool down 15min.

Sport

• Stretching
• 35m

Bike

• 1h 44m 04s
• 33.70 kms
• 19.43 KM/hr

Hills 5x8min
W/U 15 min.
MS 5 x 8 min. @ z3-z4 + 1min. Rec.
#1 & #2 fast cadence
#3 & #4 slow cadence
#5 standing
Cool Down 15 min.

Mt Pleasant all the way up to summit circle.
~2500 feet of climbing
#1 267W
#2 283W
#3 279W
#4 313W
#5 300W

Run

• 52m 45s
• 11.46 kms
• 04m 36s /KM

Tempo 5x4m
Tempo Run
15' warm up @ z2
5x (4' tempo @ z4 +2 min. recovery )
cooldown

Run

• 56m 28s
• 12.17 kms
• 04m 38s /KM

Z2 run

Bike #1

• 17m 21s
• 8.85 kms
• 30.61 KM/hr

Warm up

Run #1

• 09m
• 1.67 kms
• 05m 23s /KM

Warm up

Run #2

• 20m 06s
• 5.02 kms
• 04m /KM

Race - First run 39/107
Well managed and well within my limits I think. I'm happy about it.

Bike #2

• 52m 34s
• 32.52 kms
• 37.12 KM/hr

Race 29/107
VERY happy with that bike ride. Well paced. Half way in I started playing sling shot with 4-5 other guys and I clearly couldn't get away from them. It was good motivation and I felt I could get them out of T2 so I didn't spend useless energy there.

Run #3

• 10m 54s
• 2.69 kms
• 04m 03s /KM

Race Second run 23/107
Happy about that one too. I felt good right off the bat. Sure enough, in the first 500m I passed 4 guys that I had been fighting with. One other was just too strong for me. Got smoked in a sprint finish... the other guy was in a relay team! :)

Bike

• 17m 22s
• 8.60 kms
• 29.68 KM/hr

Test ride for the race gear and a few adjustments on the bike.

Sport

• Stretching
• 35m