Rode to the race site. Did you know it's now dark at 5:15 am. Had to rummage around to find my bike lights. Ended up with a headlamp zip-tied to my helmet. Actually worked pretty well.
40 minutes or so of easy riding got me up to the Anthem neighborhood. Hung out, jogged a little, was in the pool at 6:50.
Started second in the lane, hung back for 200 and then pushed a little. The swim felt really nice. Supposed to be 525meters. But if it was a meter pool, then it was a 23 meter pool. So even in a pool, race directors have a hard time measuring courses. :)
Took off on the bike and wanted to really go for it. the course was about 4 miles of up and false flat and then a mile of rippin' down hill, two laps. powertap data is below. I was one of the few to break 30 minutes for the ride. and also had a race first for me, I was first off the bike!
but....i was in such a hurry to get into and out of T2, I went through the wrong entrance. it cost me, more on that in a minute.
run was a Dr Suess course on the the crazy crooked and twisty side walks. No one was out there, the volunteers weren't set up so there was a lot of guessing as to which turns to take. Thankfully it was pretty well marked. Decent run for me especailly considering the way I rode.
Had another first for me at a race, I was the first to cross the finish line! but....remember going in the wrong way to t2. that forced me to run the length of the parking lot with my bike and then run back again to get to the run exit. I ended up third on the day, by 13 seconds. Ouch.
It was a good training day though. I really do like racing short course.
Duration: 29:24
Pnorm=221
VI = 1.04
Distance = 11.44mi
Pavg = 213 --- Pmax=446
Speedavg=23.4mph
Cadenceavg = 93 rpm
3rd overall (out of 181)
1st in 40-49
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Race Rehearsal (Sunday August 2nd)
5:21 of riding over 5:38 (stops for water and potty)
TSS: 282(.727)
Pnorm: 162 Watts
VI: 1.14
Distance: 104miles
Poweravg: 142 Watts
Cadence avg: 91rpm
Speed: 19.5mph
Then 3.7 mile run in 37 min (10 min miles)
Lots to write about and nothing much at the same time. Some notes for myself:
high of 86, drank 2 gallons of water and still lost weight. ~300 cals seems right. Took electrolytes with each bottle of water. That seemed about right, ~350mg for each tab.
Pedaled angry from my mistake at the race the day before, hence the VI=1.14. Was over cooked for the run for sure. And still had a hard time running slower than 9s to start out.
Note, start of the run is STOOPID EASY. Painfully easy.
Good ride, but bad race rehearsal. Get another try on the 23rd
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Long Run Wednesday Aug 5th (5:15pm start)
19 miles 2:49 total
Ran out at Tom Watson Park with the F4 crew. It went really well. Spent most of the run trying to keep things slow and easy.
first 5 in 44:15
last 5 miles in 43:15
first 7 in 1:04:45 (9:16) with water refill and pitstop
last 11 miles in 1:33:30 (8:31)
Very happy with this run. It's my longest training run. Felt in control the whole time. the 2:49 includes two water stops and two portalet stops.
Also ran in new shoes. Nike LunaGlides. Butt-ugly...but worked well and they will be my racing shoes for 5430LC and IMLou.
and I'll have to wear them if I do a Halloween 5k.
Kia Kaha
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