Hartsville Olympic distance tri
Garmin Connect site is down but here is WKO data. They had to shorten swim (good for Jeff!), bike was hilly, windy and rough roads (again good for Jeff) and run was only 72* and a dew point around low 60's (amazing for South Carolina in June and good for...well, everyone!) Finished run strong at 6:13 & 5:47 pace to finish.
68°F
Hartsville Olympic tri: 1st overall. 2:11:xx
3rd out of water, inot lead by mile 5 of bike and built large lead. Hilly, windy and eased off last 10 miles to preserve run. Ran conservatively early on then negative split 10K after I saw 2+ mile lead over 2nd place.
Swim was shortened due to buoy issues and maybe 1100M. 10-15 N wind today and some chop in water and gusts on bike but no problem handling 1080/Sub 9.
Hilly run and no actual flats but was surprisingly low dew point for June in SC and kept cool w/ water on head every 1.5 miles. Finished strong and felt good despite running 3:04 in mountains 5 days ago.
Had 44 oz Gatorade right before swim and during bike total and full breakfast and no nutritional issues.
Hartsville Olympic tri:
Duration: 1:08:22
Work: 1128 kJ
TSS: 96.2 (intensity factor 0.921)
Norm Power: 283
VI: 1.03
Pw:HR: 0.35%
Pa:HR: -7.64%
Distance: 26.937 mi
Elevation Gain: 817 ft
Elevation Loss: 823 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 526 275 watts
Heart Rate: 108 142 133 bpm
Cadence: 20 114 90 rpm
Speed: 11.5 39.8 23.6 mph
Pace 1:30 5:13 2:32 min/mi
Altitude: 535 735 627 ft
Crank Torque: 0 499 260 lb-in
Temperature: 66.2 71.6 68.0 Fahrenheit
Entire workout (265 watts):
Duration: 1:19:45 (2:08:42)
Work: 1267 kJ
TSS: 108.6 (intensity factor 0.909)
Norm Power: 279
VI: 1.05
Pw:HR: -2.46%
Pa:HR: -6.62%
Distance: 30.692 mi
Elevation Gain: 856 ft
Elevation Loss: 1053 ft
Grade: -0.1 % (-203 ft)
Min Max Avg
Power: 0 526 265 watts
Heart Rate: 0 142 132 bpm
Cadence: 20 116 90 rpm
Speed: 1.6 39.8 23.1 mph
Pace 1:30 37:08 2:36 min/mi
Altitude: 525 735 622 ft
Crank Torque: 0 520 250 lb-in
Temperature: 66.2 71.6 67.8 Fahrenheit
Peak 5s (456 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 13.76%
Pa:HR: 8.92%
Distance: 176 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 1.9 % (3 ft)
Min Max Avg
Power: 355 524 456 watts
Heart Rate: 129 130 129 bpm
Cadence: 86 94 90 rpm
Speed: 22 26 24.0 mph
Pace 2:19 2:44 2:30 min/mi
Altitude: 538 541 540 ft
Crank Torque: 337 471 428 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Peak 10s (422 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 12.44%
Pa:HR: 17.75%
Distance: 327 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 2.0 % (7 ft)
Min Max Avg
Power: 349 524 422 watts
Heart Rate: 129 130 130 bpm
Cadence: 85 97 90 rpm
Speed: 18.6 26.2 22.3 mph
Pace 2:18 3:14 2:42 min/mi
Altitude: 538 545 541 ft
Crank Torque: 326 471 395 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Peak 20s (390 watts):
Duration: 0:20
Work: 7 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 16.78%
Pa:HR: 27.73%
Distance: 567 ft
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 2.3 % (13 ft)
Min Max Avg
Power: 323 524 390 watts
Heart Rate: 129 132 131 bpm
Cadence: 78 97 87 rpm
Speed: 15.3 26.2 19.3 mph
Pace 2:18 3:56 3:06 min/mi
Altitude: 538 551 545 ft
Crank Torque: 326 471 379 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Peak 30s (363 watts):
Duration: 0:30
Work: 10 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 21.04%
Pa:HR: 27.41%
Distance: 785 ft
Elevation Gain: 20 ft
Elevation Loss: 0 ft
Grade: 3.3 % (26 ft)
Min Max Avg
Power: 251 524 363 watts
Heart Rate: 129 133 131 bpm
Cadence: 77 97 86 rpm
Speed: 14.2 26.2 17.8 mph
Pace 2:18 4:13 3:22 min/mi
Altitude: 538 564 549 ft
Crank Torque: 250 471 358 lb-in
Temperature: 69.8 69.8 69.8 Fahrenheit
Peak 1min (331 watts):
Duration: 1:00
Work: 19 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 8.88%
Pa:HR: -4.03%
Distance: 0.406 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 154 438 331 watts
Heart Rate: 119 139 128 bpm
Cadence: 87 102 95 rpm
Speed: 19 29.2 24.4 mph
Pace 2:03 3:10 2:28 min/mi
Altitude: 610 614 612 ft
Crank Torque: 137 374 293 lb-in
Temperature: 66.2 66.2 66.2 Fahrenheit
Peak 2min (319 watts):
Duration: 2:00
Work: 38 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -1.84%
Pa:HR: -27.23%
Distance: 0.616 mi
Elevation Gain: 79 ft
Elevation Loss: 0 ft
Grade: 2.5 % (82 ft)
Min Max Avg
Power: 183 526 319 watts
Heart Rate: 134 138 135 bpm
Cadence: 74 99 87 rpm
Speed: 13.9 26.8 18.5 mph
Pace 2:14 4:20 3:15 min/mi
Altitude: 554 636 597 ft
Crank Torque: 173 499 310 lb-in
Temperature: 66.2 68 66.6 Fahrenheit
Peak 5min (301 watts):
Duration: 5:00
Work: 90 kJ
TSS: 8 (intensity factor 0.979)
Norm Power: 301
VI: 1
Pw:HR: 4.06%
Pa:HR: -1.49%
Distance: 1.852 mi
Elevation Gain: 108 ft
Elevation Loss: 10 ft
Grade: 1.0 % (102 ft)
Min Max Avg
Power: 179 526 301 watts
Heart Rate: 123 139 134 bpm
Cadence: 74 102 90 rpm
Speed: 13.9 31.6 22.2 mph
Pace 1:54 4:20 2:42 min/mi
Altitude: 551 659 600 ft
Crank Torque: 158 499 284 lb-in
Temperature: 66.2 68 66.8 Fahrenheit
Peak 10min (298 watts):
Duration: 10:00
Work: 178 kJ
TSS: 15.6 (intensity factor 0.966)
Norm Power: 297
VI: 1
Pw:HR: 1.27%
Pa:HR: 8.02%
Distance: 3.707 mi
Elevation Gain: 128 ft
Elevation Loss: 0 ft
Grade: 0.7 % (131 ft)
Min Max Avg
Power: 191 415 298 watts
Heart Rate: 129 142 139 bpm
Cadence: 73 102 90 rpm
Speed: 14.2 28.8 22.2 mph
Pace 2:05 4:13 2:42 min/mi
Altitude: 551 686 612 ft
Crank Torque: 172 403 281 lb-in
Temperature: 66.2 69.8 68.0 Fahrenheit
Peak 20min (291 watts):
Duration: 20:00
Work: 349 kJ
TSS: 30.2 (intensity factor 0.952)
Norm Power: 292
VI: 1
Pw:HR: 3.41%
Pa:HR: -8.44%
Distance: 7.684 mi
Elevation Gain: 256 ft
Elevation Loss: 154 ft
Grade: 0.2 % (98 ft)
Min Max Avg
Power: 0 423 291 watts
Heart Rate: 129 142 138 bpm
Cadence: 71 110 90 rpm
Speed: 12.2 38.3 23.1 mph
Pace 1:34 4:56 2:36 min/mi
Altitude: 551 735 640 ft
Crank Torque: 0 412 273 lb-in
Temperature: 66.2 69.8 67.1 Fahrenheit
Peak 30min (288 watts):
Duration: 30:00
Work: 517 kJ
TSS: 44.8 (intensity factor 0.947)
Norm Power: 291
VI: 1.01
Pw:HR: -0.7%
Pa:HR: -8.8%
Distance: 11.822 mi
Elevation Gain: 394 ft
Elevation Loss: 295 ft
Grade: 0.2 % (102 ft)
Min Max Avg
Power: 0 526 288 watts
Heart Rate: 123 142 137 bpm
Cadence: 25 110 91 rpm
Speed: 12.2 38.3 23.6 mph
Pace 1:34 4:56 2:32 min/mi
Altitude: 551 735 632 ft
Crank Torque: 0 499 269 lb-in
Temperature: 66.2 69.8 66.9 Fahrenheit
Peak 60min (279 watts):
Duration: 1:00:00
Work: 1005 kJ
TSS: 86.2 (intensity factor 0.929)
Norm Power: 285
VI: 1.02
Pw:HR: 1%
Pa:HR: -4.5%
Distance: 23.571 mi
Elevation Gain: 758 ft
Elevation Loss: 669 ft
Grade: 0.1 % (89 ft)
Min Max Avg
Power: 0 526 279 watts
Heart Rate: 108 142 133 bpm
Cadence: 21 110 90 rpm
Speed: 11.9 39.2 23.6 mph
Pace 1:32 5:02 2:33 min/mi
Altitude: 535 735 631 ft
Crank Torque: 0 499 264 lb-in
Temperature: 66.2 69.8 67.6 Fahrenheit
Comments
So you're ahead by 2 miles, and *then* you decide to turn it on? Hope you saved something for 6-24, cause I'm expecting big things from you there.
Way to go, Jeff.
JB - Congrats. Great finish on the last 2 miles even though you knew you didn't have to let it rip to win.
Thx guys. Sounds counterintuitive but 2nd place was a high schooler who was 3rd last year and is on swim team and a pretty good XC/track runner and has had #1 run split at most tri's he does. Bike was his weak link and I wanted to exploit it! I needed to keep a bit in reserve until I saw his position on an out and back segment. When I saw my lead I figured I could see what was left in tank and still win even if I detonated and walked in! I love that course as it is a very tough bike and run has no rhythm. I got my first ever tri overall win there in 2008!
Splits just came up. Guess I didn't hit my watch at finish due to hypoxia! LOL Official was 2:10 not 2:11. Guess I mentally cracked the kid too as I beat his run split by 20 sec so he clearly gave up as he is a 16 minute 5K runner.I figured he could outrun the bullies at school so it was my turn!
Thx but just the usual: fewer moving parts = faster!
Plus always running scared and chasing faster swimmers is extra motivation.
This year competition was weaker but very pleased w/ my splits considering no taper. 2:10 would've won any of the last 3 years!
I wore a skin suit but had it to knees by time I hit timing mat, helmet on bike, no sunglasses, speed laces on shoes, etc. The usual stuff mentioned in wiki,
how about looking at ITU racing on Youtube or Olympic games tri? those guys are the absolute quickest out of necessity.