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RR for Syracuse

dan_forbesdan_forbes
in General Training Discussions

 Hello people.  I've posted pictures here before and I'm trying to remember how right now so that I can post my wko of my race rehearsal today.  I felt pretty good for the bike and great for the run (I don't use wko for runs so I don't know what to do with my garmin file, I use raceday for those).  My ftp is 250, and this was done on a rolling course with wind in my face out, and at my back and crossing me back.  My run was good, I averaged between 8:50-9 for my first 3 miles, and then lost track on the second 3 and don't have the mental faculties to care right now!  I had a hiccup around 3.5 miles, my inner thigh cramped for about 5 minutes so I walked and stretched, it went a way and I felt like a million bucks after that for the rest of the run.   I finished that in 52'.  My vdot is like 45 I think.  

 

These look small, the first one is my entire ride after 30 minutes.

Here are the links though....

http://farm5.static.flickr.com/4083/4965643004_54035f616c_m.jpg

http://farm5.static.flickr.com/4150/4965644864_7dcf505372_m.jpg

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