Post injury - wanting sub 40min

[dale_8888]

10km from today's triathlon... I added elevation gain and loss (m) as gain/loss just to show it was a hillier course.

km time av HR max HR gain loss
1 | 4:21 | 167 | 177 | 10 | 13
2 | 4:52 | 167 | 174 | 20 | 0
3 | 4:38 | 169 | 174 | 15 | 8
4 | 4:28 | 167 | 172 | 05 | 17
5 | 4:36 | 169 | 175 | 12 | 26
6 | 4:33 | 168 | 174 | 05 | 6
7 | 4:21 | 174 | 179 | 08 | 0
8 | 4:37 | 174 | 177 | 00 | 0
9 | 4:39 | 174 | 179 | 03 | 3
10| 4:19 | 176 | 183 | 00 | 3

total: 45.16, 10.0km, av HR 170, gain 78m

This time is ever so slightly slower than my last tri however it is more hilly, and about half way I realised I was being a bit slack and picked it up a gear which you can see by the HR.

I think for next race I will force myself to hold an av HR of 170 as I know I'm capable, just being a bludger! I felt excellent off the bike to which was great, but it only lasted 1km