Drafted off a Sarah until I lost her then grabbed some other girls feet until just about the end.

The pace looks a little slow to me based on my normal swim times so maybe the course was longer than 528 yards.

Last years time was 10:05; this years time was 9:00.

Ran as hard as I could to my bike. Helmet on, grab bike and go.

Last years time was 1:09; this years was 0:49. This is my fastest transition ever!

1. Still loosing too many places from swim to bike. Story of my life. Powertap this winter will help that.
2. Results have me at 21.6 MPH.
3. This was a power test so I pushed it as hard as I could.
4. Last years time was 36:54; this years time was 36:41. With the wind we had, I'll take it.

Went as hard as I could the whole way. Last year I had a mental lapse on miles 7-10 so I'm happy I didn't do that this year.

Zone Avg. HR Max. HR Distance Time
Zone 1 0.00 mi 0:00
Zone 2 0.00 mi 0:00
Zone 3 169 171 0.16 mi 0:22
Zone 4 180 191 12.75 mi 36:19
Zone 5 193 195 0.21 mi 1:05
Total 180 195 13.12 mi 37:46


Entire workout (219 watts):
Duration: 36:11
Work: 476 kJ
TSS: 75.9 (intensity factor 1.122)
Norm Power: 224
VI: 1.02
Pw:HR: -0.42%
Pa:HR: -1.67%
Distance: 13 mi
Min Max Avg
Power: 0 580 219 watts
Heart Rate: 169 196 180 bpm
Cadence: 47 159 98 rpm
Speed: 11.6 35.9 21.5 mph
Pace 1:40 5:11 2:47 min/mi
Hub Torque: 0 257 71 lb-in
Crank Torque: 0 658 191 lb-in

Last years time was 1:02 and this years time was 1:03. Rats!

Last years time was 24:19; this years time was 23:07. I'll take it.

Negetive split the run; I'm very pleased with this.

Distance Time Split pace Avg. HR Max. HR Avg. power Max. power
1.00 07:42 7:43 184 191
2.00 15:20 7:37 181 186
3.07 23:15 7:25 185 198

Zone Avg. HR Max. HR Distance Time
Zone 1 0.00 mi 0:00
Zone 2 0.00 mi 0:00
Zone 3 182 185 2.06 mi 15:45
Zone 4 187 193 0.97 mi 7:15
Zone 5 196 198 0.04 mi 0:15
Total 184 198 3.07 mi 23:15

Last year, 1:08 got 3rd place in my age group. I thought I could do that (in fact, I thought I could get close to 1:05 - maybe I should not expect so much of myself). This year, you had to go 1:04 to get on the podium (next year you will probably need to go 1:02 to get on the podium). The competition was tougher this year. I improved in all 3 sports from last year so I'm pleased with that. Breaking 1:10 would have been nice but I went as fast as I could go. I believe I can go faster; we'll see next year when I'm not wasted from IM training.


This is one of the best races in the southeast. Great swag (last year they gave us transition towels; this year they gave us a few water bottles and a mesh backpack (it's sweet)).