Swim
  • 1h 57m 27s
  • 5807.20 yards
  • 02m 01s /100 yards

Overdistance OWS
garmin had 5800, strave 6500, whatever, it's my longest swim ever

arms are quite heavy..

https://connect.garmin.com/modern/activity/1227109729

Run
  • 24m
  • 2.00 miles
  • 12m /Mi

wanted 3 miles but it felt pretty d*mn hard so I decided to back off and do 2
think I needed to eat and hydrate a bit more after that swim

Bike
  • 1h 49m 05s
  • 30.03 miles
  • 16.52 Mi/hr

nice and easy; AP=120/NP=130watts
too bad the 4 mile aero testing shows that I am still not an aero rider
CdA=0.32 today, holy sh*t that's bad
I've been riding closer to 0.26 when trying, so I'll have to do an aero specific ride again and recheck everything.

https://connect.garmin.com/modern/activity/1227322309

  • Calories out: 4939 From lifestyle:2445, From activities:2495
Run
  • 1h 04m 19s
  • 6.92 miles
  • 09m 18s /Mi

low HR recovery run-with 6 strides at the end; legs tender still yesterday, but better today

https://connect.garmin.com/modern/activity/1225766479

Bike
  • 1h 29m 45s
  • 30.03 miles
  • 20.08 Mi/hr

  • Calories out: 4709 From lifestyle:2458, From activities:2251
Swim
  • 1h 11m 47s
  • 4055.87 yards
  • 01m 46s /100 yards

Race Pace practice-that's about as hard as I can got for the distance

https://connect.garmin.com/modern/activity/1224135186

  • Calories out: 3197 From lifestyle:2518, From activities:679
Run
  • 36m
  • 3.00 miles
  • 12m /Mi

very slow on the TM=active recovery
legs still VERY sore...

  • Calories out: 2914 From lifestyle:2620, From activities:294
Swim
  • 1h 11m 58s
  • 3529.20 yards
  • 02m 02s /100 yards

  • Calories out: 3123 From lifestyle:2518, From activities:605
Swim
  • 38m 30s
  • 2223.69 yards
  • 01m 44s /100 yards

wore Mike's wetsuit
still got chaffing

long run/walk/jog/limp to T1

wetsuit strippers are excellent!

Bike
  • 2h 57m 32s
  • 56.84 miles
  • 19.21 Mi/hr

tried to split the race into quarters:
first 14 miles-hold NP ~220 watts
next 14-200 watts
next 14-190 watts
last 14-200 watts

don't think I did too well, still have to check the Garmin to see..

https://connect.garmin.com/modern/activity/1220905632

Run
  • 2h 00m 37s
  • 13.26 miles
  • 09m 06s /Mi

Melted in the run, but so did everyone. My feet are torn to sh*t as I had a cut from the sprint tri on Thursday on the bottom of my foot, and then I forgot socks in transition, so I had cuts and blisters everywhere. 5 good sized ones filled with fluid.

Very challenging day with brisk AM temps in the high 50's, chilly water and then overwhelming heat by the end of the race. Transition was LONG. Bike was very hilly and the run had the hill at the furthest point of the loop, which you get to do twice.

tough race, but I left it all out there..
5:42:14
6 AG; 234 OA

http://www.ironman.com/triathlon/events/americas/ironman-70.3/syrac...

  • Calories out: 5986 From lifestyle:2324, From activities:3663
Run
  • 10m
  • 1.00 miles
  • 10m /Mi

Pre-swim warm up
Ouch, ouch and ouch

Swim
  • 10m
  • 400.00 yards
  • 02m 30s /100 yards

Pre-race swim to check it out and find my comfort zone
Forgot garmin-time/distance is a guess based on my watch

Foot is really sore to walk on it-but I can overcome pain once the gun goes off, but I may stash some sneaks at the water exit. It's a long way to the bike.

Gonna redress my wound now.

#852 Dale Toce


Getting closer...

  • Calories out: 2817 From lifestyle:2633, From activities:184

dtoce's Training Log


 June 2016 
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Time
Distance
  • IM Puerto Rico (Triathlon)
    3/15/2020 San Juan,
  • January's totals
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