2 loop rectangle with beach exit between loop 1 and loop 2
74F / 23C
Run with bike:
Jump on bike:
Getting up to speed:
112 miles |
Avg HR=144 bpm; Max HR=167 bpm
Avg Power=168(think this is off from leaving Garmin for extra 8 hours. at end of bike, read 176 or 178.
Remember being 2 watts over (180 goal) on first lap and 2 under at finish
Avg Cadence = 78 rpm
Nutrition=Infinit(90 oz in aeordrink+3bottles(1 dry) + 4 gu and 2 waffles. one at the top of each hour. then 1 salt pill at the bottom of each hour. drank water and discarded bottle at most aid stations
2 loop course.
first loop went well but needed to pass lots b/c slow swim. saw lots of drafting and blocking.
second loop wind was strong up climb from Wilmington to LP
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
26.2 miles |
09m 34s min/mile
2 loop out and back with 2 hills coming back into town.
Aid stations every mile or so
water and coke at each aid station.
gu approximately every 4-5 miles and grapes towards end at one aid station.