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Adjusted Time:

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Adjusted 0° Yaw CdA:

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You or your coach could leave notes here about this specific race plan. For example you might want to remind yourself not to over do it on the way out since the Advanced Weather shows some steady head winds on the return back to Kailua.

Print Version

Interval Int. Time Total Time Int. Dist. Total Dist. Grade Speed Power
#1 00:00:55 00:00:55 0.15 mi 0.15 mi +4.69 % 9.41 mph 176 w
#2 00:07:19 00:08:15 2.17 mi 2.32 mi +0.77 % 17.78 mph 146 w
#3 00:16:30 00:24:46 5.08 mi 7.40 mi +1.26 % 18.48 mph 152 w
#4 00:35:26 01:00:12 12.04 mi 19.44 mi +0.25 % 20.39 mph 141 w
#5 00:04:06 01:04:19 1.33 mi 20.77 mi +1.24 % 19.35 mph 152 w
#6 00:00:49 01:05:09 0.32 mi 21.09 mi -1.69 % 23.10 mph 119 w
#7 00:04:19 01:09:28 1.19 mi 22.28 mi +1.97 % 16.55 mph 162 w
#8 00:08:50 01:18:19 3.59 mi 25.87 mi -0.90 % 24.39 mph 128 w
#9 00:04:24 01:22:44 1.85 mi 27.72 mi -0.22 % 25.14 mph 133 w
#10 00:01:50 01:24:34 0.84 mi 28.56 mi -1.74 % 27.27 mph 111 w
#11 00:17:05 01:41:40 5.65 mi 34.21 mi +0.93 % 19.82 mph 149 w
#12 00:01:25 01:43:06 0.69 mi 34.90 mi -3.36 % 28.93 mph 94 w
#13 00:01:51 01:44:58 0.56 mi 35.46 mi +3.11 % 17.98 mph 195 w
#14 00:00:55 01:45:53 0.38 mi 35.84 mi -2.36 % 24.57 mph 107 w
#15 00:02:38 01:48:32 0.82 mi 36.66 mi +2.02 % 18.63 mph 161 w
#16 00:00:52 01:49:24 0.46 mi 37.12 mi -4.59 % 31.95 mph 83 w
#17 00:02:04 01:51:28 0.67 mi 37.79 mi +2.61 % 19.54 mph 163 w
#18 00:00:57 01:52:25 0.36 mi 38.15 mi -1.44 % 22.60 mph 116 w
#19 00:05:12 01:57:38 1.74 mi 39.89 mi +1.08 % 20.05 mph 146 w
#20 00:00:48 01:58:26 0.27 mi 40.16 mi +3.43 % 20.31 mph 170 w
#21 00:01:23 01:59:49 0.79 mi 40.95 mi -4.49 % 34.14 mph 84 w
#22 00:04:43 02:04:33 1.64 mi 42.59 mi +0.48 % 20.89 mph 148 w
#23 00:00:37 02:05:10 0.25 mi 42.84 mi -3.04 % 23.84 mph 115 w
#24 00:03:20 02:08:31 0.79 mi 43.63 mi +2.68 % 14.11 mph 161 w
#25 00:00:13 02:08:44 0.08 mi 43.71 mi -4.05 % 20.98 mph 107 w
#26 00:01:10 02:09:54 0.20 mi 43.91 mi +6.31 % 10.22 mph 179 w
#27 00:58:05 03:08:00 15.20 mi 59.11 mi +0.90 % 15.70 mph 156 w
#28 00:00:48 03:08:49 0.29 mi 59.40 mi -4.33 % 21.69 mph 114 w
#29 00:01:49 03:10:39 0.46 mi 59.86 mi +2.85 % 15.00 mph 171 w
#30 00:08:55 03:19:34 4.37 mi 64.23 mi -1.09 % 29.41 mph 119 w
#31 00:09:20 03:28:54 4.11 mi 68.34 mi -0.87 % 26.43 mph 124 w
#32 00:07:28 03:36:23 2.70 mi 71.04 mi +0.66 % 21.65 mph 143 w
#33 00:01:41 03:38:04 0.51 mi 71.55 mi +2.64 % 18.01 mph 175 w
#34 00:04:58 03:43:03 2.07 mi 73.62 mi -0.27 % 25.02 mph 131 w
#35 00:00:57 03:44:00 0.50 mi 74.12 mi -3.17 % 31.21 mph 95 w
#36 00:02:31 03:46:32 0.93 mi 75.05 mi +1.28 % 22.15 mph 153 w
#37 00:00:26 03:46:58 0.23 mi 75.28 mi -6.28 % 31.62 mph 25 w
#38 00:00:07 03:47:06 0.07 mi 75.35 mi +4.80 % 33.37 mph 179 w
#39 00:10:46 03:57:52 3.46 mi 78.81 mi +1.90 % 19.25 mph 149 w
#40 00:00:37 03:58:30 0.26 mi 79.07 mi -3.27 % 24.67 mph 97 w
#41 00:03:44 04:02:14 1.35 mi 80.42 mi +0.98 % 21.72 mph 147 w
#42 00:00:36 04:02:50 0.38 mi 80.80 mi -5.83 % 37.23 mph 79 w
#43 00:00:55 04:03:46 0.42 mi 81.22 mi +1.52 % 26.91 mph 155 w
#44 00:01:24 04:05:11 0.68 mi 81.90 mi -2.14 % 28.94 mph 108 w
#45 00:02:18 04:07:30 0.42 mi 82.32 mi +5.04 % 10.94 mph 175 w
#46 00:03:20 04:10:50 1.16 mi 83.48 mi -0.31 % 20.84 mph 135 w
#47 00:01:22 04:12:12 0.56 mi 84.04 mi -2.64 % 24.56 mph 112 w
#48 00:03:41 04:15:54 0.75 mi 84.79 mi +3.11 % 12.23 mph 168 w
#49 00:00:36 04:16:30 0.26 mi 85.05 mi -5.15 % 26.00 mph 92 w
#50 00:25:14 04:41:44 7.99 mi 93.04 mi +0.09 % 19.01 mph 142 w
#51 00:14:41 04:56:25 3.68 mi 96.72 mi +1.66 % 15.05 mph 155 w
#52 00:44:03 05:40:28 15.55 mi 112.27 mi -0.19 % 21.18 mph 138 w
#53 00:00:17 05:40:46 0.10 mi 112.37 mi -5.31 % 20.59 mph 91 w
Totals/Avg 05:40:46 05:40:46 112.40 mi 112.40 mi -0.16% 19.79 mph 144.29 w

Climb Summary by Category

Category Climb Count Total Time Total Dist. Avg. Time Avg. Dist. Avg. Grade Avg. Speed Avg. Power
Cat4 15 00:36:06 6.99 mi 00:02:24 0.47 mi 4.15 % 12.15 mph 171 w
All Cats 15 00:36:06 6.99 mi 00:02:24 0.47 mi 4.15 % 12.15 mph 171 w
Climb Start Time Start Dist. Duration Distance Speed Power Grade Elevation Gain Category
#1 00:04:13 1.23 mi 00:02:51 0.62 mi 12.96 mph 169 w 3.14 % 103 ft Cat4
#2 00:14:20 4.16 mi 00:01:30 0.32 mi 12.59 mph 168 w 3.41 % 57 ft Cat4
#3 00:21:58 6.94 mi 00:02:47 0.46 mi 9.96 mph 167 w 4.83 % 118 ft Cat4
#4 00:52:10 16.91 mi 00:01:56 0.40 mi 12.32 mph 170 w 3.59 % 75 ft Cat4
#5 01:40:10 33.91 mi 00:01:30 0.30 mi 12.17 mph 176 w 4.37 % 70 ft Cat4
#6 01:52:25 38.16 mi 00:01:32 0.36 mi 13.86 mph 176 w 4.21 % 79 ft Cat4
#7 01:57:38 39.90 mi 00:00:48 0.27 mi 20.31 mph 170 w 3.43 % 49 ft Cat4
#8 02:08:44 43.71 mi 00:01:10 0.20 mi 10.22 mph 179 w 6.31 % 67 ft Cat4
#9 02:12:29 44.86 mi 00:01:56 0.43 mi 13.14 mph 160 w 3.15 % 71 ft Cat4
#10 02:40:34 53.14 mi 00:02:01 0.33 mi 9.84 mph 174 w 4.46 % 78 ft Cat4
#11 03:53:13 77.99 mi 00:04:39 0.83 mi 10.70 mph 181 w 5.10 % 223 ft Cat4
#12 04:05:11 81.91 mi 00:02:18 0.42 mi 10.94 mph 175 w 5.04 % 112 ft Cat4
#13 04:12:12 84.05 mi 00:03:41 0.75 mi 12.23 mph 166 w 3.10 % 123 ft Cat4
#14 04:41:44 93.06 mi 00:05:22 0.96 mi 10.72 mph 171 w 3.86 % 196 ft Cat4
#15 05:04:13 99.49 mi 00:01:57 0.34 mi 10.32 mph 170 w 4.31 % 77 ft Cat4

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Race Overview

Distance 112.4 mi
Time 05:40:46
Avg. Speed 19.79 mph
Avg. Power 171 w
Normalized Power® 148.79 w
Variability Index 0.87
Intensity Factor® 0.74
Training Stress Score® 313
Watts/Kg 2.9
Work 2950 kJ
Weighted Grade 0.5%
Effective Elevation +4,546 / -4,542 ft
Avg. Yaw 13.06 °
Avg. CdA 0.2571
Avg. Crr 0.0035
Course Ironman World Championship
Classification Rolling
Bike Tri Bike
Public Link bestbikesplit.com/public/30292
Cheat Sheets bestbikesplit.com/hints/30292

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