Running race 45:09 4.89 mi (9:14 / mi) +42m9:00 / mi ahr:148 max:167 weight:176lbs
Freezeroo #4 in Victor. Goal was to try to keep under 10 min pace even with 1 min walk after each 8 min jog. Was worried about that after the first mile, but then the uphills were essentially done and I got some wind at the back, so each mile became progressively faster. Didn't walk the last scheduled time as I was too close to the finish line.
Ran 3 consecutive miles on the treadmill (last 0.1 was walk), going from 5.0mph to 6.6 in the first 1.6 miles, stayed there for an additional 0.1, then as my HR went above 150, backed off to 6.0 for the rest of the time. Started watch 19 seconds late.
Swimming36:30 0.97 mi (37:38 / mi) +164m24:39 / mi ahr:143 max:184
Y finally got a replacement pace clock (and I had my watch, just in case).