Swimming race 40:04 [5] 1.2 mi (33:24 / mi)
Not a bad swim for me. I'm not fast, nor have I been swimming all that much...(only 26.5 hours in the pool since the beginning of the year?!?), so I didn't expect too much. Nevertheless, it's good to at least be in the ballpark of what I should be able to do, unlike Boise. This offseason is the time to improve the swim.
Biking race 2:36:34 [5] 56.75 mi (21.7 mph)
Solid bike leg. 3rd fastest in the AG. Good even splits: average was 184w (first half: avg 183w, NP 200w; second half: avg 185w, NP 201w). I felt like I applied smooth power, especially over the top of the rollers. Nutrition was in the Speedfil: 4 scoops of Carbopro with 2 Nuun tablets, 1 scoop of Amino Vital for protein, and 2 opened Motivators for stimulants/caffeine. 40oz, 520 calories. Supplemented with 1 Roctane halfway through. Mixture was good and went down very easy.
Running race 1:38:13 [5] 13.1 mi (7:30 / mi)
shoes: Asics DS Trainer 14
Goal was to negative split the run. Unfortunately, they don't break down the run that way in the results, but as best I can figure, I think I did about 50'/48'. Nutrition was a handheld bottle of 4 Roctanes mixed with a little water. I sipped off that throughout the first 11 miles, and alternated GE and water at the aid stations. I felt smooth for the first half, then picked it up when I came back through town. With 800 yards to go, I was fully into my sprint and AGHHH... calf cramp! Stop to stretch... and the quad seizes! GAGGHH. A tentative jog leads to more cramping. Stretch again. Test it again and it seems ok. Sprint it out to the end.
Note
Overall 4:58:11 (T1 = 1:59, T2 = 1:21). SUB 5:00! 7th in AG out of 111. That was my whole goal coming into this season, and I'm so happy I was able to do it. Conditions were ideal, and the race just came together nicely. Now to work on that swim...