Swim - 4000m, 1:27 - main set: 4 x 950m @ 18:22, 18:53, 19:22, 19:57 w/ 2 min rest
Bike - 37 miles, 2:24 - average speed 15.4 mph, downtown Madison to Paoli plus a little extra
Man am I tired. Sleepy and exhausted. When is Ironman again?
Today for my swim I broke up the IM 2.4 miles into 4 segments (950m) and tried to swim them at my Ironman pace. That would have been about 18:45 each. I didn't quite make it, but given my level of exhaustion right now, this does not concern me. It is really a miracle I made it through at all.
I got out of the pool and got right on my bike to start my ride. It was my first day riding with my new compact crank (FSA carbon mega-exo compact) and I was surprised at how much easier it was. With the upgrade, I also took my crank arm from a 177.5mm length made for giants down to the more typical 172.5mm. I can already tell that my pedaling is smoother and it is easier to keep a high cadence. AND, I am loving my new granny gear for the hills!
In triathlon, you can buy speed. The next upgrade I am thinking about for my bike is HED 3 spoke race wheels.