First lap 55:00, second lap 1:02:00 - stopped to rest on paddle board at about 1.75 mile and grabbed a kayak about 300 yards from the finish - to throw up twice - yuck!
My garmin says I swam 2.6 miles
sleeveless, no 2nd swim cap
Triangle, each leg .4 miles - do one full triangle, then two sides of the triangle with the second side continuing on in .4 miles to the beach and the finish.
71F / 22C
Run with bike:
Jump on bike:
Getting up to speed:
112 miles |
Target between 125-130 HR in the beginning, go up to 135 midway and okay towards the end to let it drift to 138.
Never do more than 130 watts.
Keep cadence between 80 and 85
lollipop - out 18 miles, two 38 mile loops, return 18 miles
(make SURE you know where the RETURN is - - I personally met not one, but TWO guys who missed it - one caught up to me when I was at mile 75 asking where the park was, he was already at 112 miles! - he had missed the return and done a third loop, he was going to have to do 150 miles total - another I met on the run - he did 120 miles - he realized his mistake and turned around earlier).
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
26.2 miles |
11m 26s min/mile
In discussing this with my coach before the race, my target is 137HR while I'm running and walk all the aid stations - should average out to about 133-135'ish.
over the causeway to downtown Sandusky, through a couple small parks and then back and forth along the downtown streets - back over the causeway - turnaround near the finish line - repeat!