Felt good. No HR monitor. Knew I'd have to count down 40-50 strokes until the first buoy and that worked well. Stay relaxed.
Sleeveless Roka Maverick
The one-loop, clockwise swim takes place in Mirror Lake, a calm, pristine lake right in the heart of Lake Placid. Easy to sight, do not need mirrored goggles. Can often see the cable below the surface. About 100 yds between big buoys and only ~50 yds to cross over the the return side back to the beach.
71F / 22C
Run with bike:
Jump on bike:
Getting up to speed:
56 miles |
Kept one Garmin on the bike to have the metrics I like for race day. Wanted to warm up a bit so I was OK burning a few matches early on, but not too many. I was still cold, especially my feet but my hands were better within a few miles, thanks to the arm warmers. Body/core OK thanks to the plastic bag which worked very well. Held power ok, goal of 190-200 through the first half and push a bit more on the hills. I was actually 195-205 through the entire ride. AP=189/NP=202, VI=1.06, C=81 (with coasting), IF=0.86 (?maybe my FTP was higher than 235w) peak speed only 46.1
Iconic LP course with a few out/n/back's thrown in. Hill at mile 4 and 9 should not be forgotten. Keene descent wasn't as fast this year thanks to all the bulky shit I had on. Couldn't show off my freshly shaven legs at all! Hit only 46 mph on the descent. Down miles 10-15. Flat 15-35, with a few rollers. Steady slow climb from 35>56 with the bears at the end for fun. Fresh pavement was a nice surprise on the Keene descent.
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
13.1 miles |
08m 44s min/mile
Tried to hold ~8:15 pace and no faster for the first 3 miles. Drink on time and keep the feet going. Waited for cramps which never came. New drinking strategy helps but perfectly cool running weather was the main reason. Held pace of ~8:30 to the turn around and tried to keep it as close to that as possible. Accepted the expected slowdown on the back half. Knew I'd have to walk the hill in town but hoped to get back to running speed on the final mile and sprint to the end in the oval.
The one-loop course will challenge athletes with a tour through the city center. Runners head past the famed Olympic ski jumps, down to the turnaround on scenic River Road and then back up to the turnaround on the shores of Mirror Lake. Net down on the first half and up on the way back.