I had started thinking about this activity on the previous day, including mapping out the general distances and routes for riding and running. I woke up early enough to get my gear ready and stage my running stuff in the garage, where I would pick it up after the ride. Then I rode my bike over to the WWC early enough to lock it up in the bike racks and be ready for the gates to open. I was glad, and a little surprised, that the number of people swimming when it opened wasn't so many that we had to share lanes. Timed my swim of 34 lengths, 850 yds, using the clock by the pool, and I finished in right around 15:30, which was pretty fast for me. My stroke kept shortening, and I had to be conscious about lengthening it on a regular basis.
Then I changed in the locker room into my bib and jersey. The jersey fit was tough because I was still wet and it wouldn't pull down on my back. Finally got it pulled on and then walked over to where my bike was, where I put on my shoes, helmet, and gloves before heading back home the normal way to drop off my backpack. I continued down the hill on Aguamiel Rd to W Bernardo Dr, then rode over to Pomerado Rd and took it all the way up to Twin Peaks. I turned around there and rode back to RB Rd, then home the normal way via W Bernardo Dr. I let up a little bit near the end of the ride to have some energy to get my run started off well.
Avg speed = 19.4 mph. Total mileage = 13.4 mi
Avg power = 187 W. Weighted avg power = 202 W
Total elevation gain = 690'
Avg heartrate = 147 bpm (!, Coospo)
The transition time here wasn't too bad, less than 2 minutes, and I was running, although I had to turn around and drop my helmet and bike pump off by the garage. Back down the hill and over to the park, where I ran two loops around its perimeter before running back home. It probably helped me that I got to start on a downhill run, since I usually am a slow starter. I occasionally had to pull up my HR band because it kept slipping down. I was a little slower on the third mile, starting to feel the effects of the exertion as well as the heat of the sun. It was a slog on the last uphill section back to the stop sign, where I ended my run. I was drenched in sweat but didn't feel like the transitions from swimming to riding and from riding to running were as taxing as the last time I did this, right around a year ago.
Avg pace = 7:41/mi
Total distance = 3.27 mi
Elapsed moving time = 25:07
Avg heartrate = 154 bpm (Coospo), 153 bpm (Fitbit)
Some comparison stats between last year's simulated Sprint Tri and this time:
Swim - 1:49/100 yds vs. 2:00/100 yds last time, a time difference of 1:30
First transition time - about 10 minutes vs. ~12 minutes last time, a time difference of 2:00
Riding time - 41:30 this time vs. 44:14, a time difference of 2:44
Second transition time - about 2 minutes vs. 4 minutes last time, a time difference of 2:00
Running time (5k, 3.1 mi) - 23:49 vs. 28:31 last time, a time difference of 4:42
So, overall, I was faster during the activities by a total of 8:56, and overall faster, including transitions but not the stopping times during the rides, by about 13 minutes. The time deltas increased with each successive activity, suggesting my overall endurance has improved significantly, which makes sense, given the focus I've put on exercise in the last year.
The rest of the day was a generally quiet one. I finished the program for calculating daily steps from the Fitbit data, then I checked it for the transition days between time zones as well as looking to see when I had missed my 10k step target. Turns out that it's been over a year since I didn't get 10k steps in, and it was on a travel day to Israel when there weren't enough available hours to make it happen. So, that dataset is up to date through the end of July. Later on, I rode over to the pharmacy and picked up the medication for my colonoscopy prep on Friday. Not going to be a fun couple of days later this week.
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