Notes
brick run of 90km bike
transition - 4min
run: probably close to 200m of ascent - some steep hills, very little flat.
pace - 4:51/149 avg HR, 14.14km
time/pace/HR - notes
9:04/4:48/149 - up slightly
17:41/4:38/146 - down a lot
17:00/5:00/153 - up a lot
4:43/5:08/151 - up steady
2:17/4:30/145 - down
5:00/4:47/149 - almost dead flat just slight incline - targeting 150 HR
3:44/5:56/154 - big hill targeting 155 or below HR - cramp at 158 HR 11.5 km in
2:06/5:01/150 - down then up a bit more
4:00/4:47/149 - flat again targeting 150 HR
3:01/4:26/143 - down (cramp again for a moment, kept running an went away)
notes - probably went a little too hard on the bike, hence the slight cramping on the run. never felt uncomforable. only did about 2-3km of flat in the whole run, so more hilly than Kona
analysis: i think i should target a little bit easier on the bike and target 145-150 HR on the run - with nothing over 155. what do you think?