The day warmed steadily under you, from 20.2C at the start to 27.1C at its warmest during the bike, a 6.9C climb across the race. The wind held steady at about 21 km/h (moderate) from start to finish and stayed out of the WSW. The day asked most of you through the wind: 60 of the 180 km you covered were spent pointing into a moderate wind, while the heat load stayed at warm. The hardest stretch anywhere in the race was 75 to 90 km on the bike, at 6.1 m/s on the nose. Where that actually landed is on the leg page.
Warm enough to cost a few beats per minute of heart-rate drift at the same effort, though not on its own enough to account for a large fade.
Sample report: the course and conditions on this page are illustrative. On a real report they are looked up from your own GPS coordinates and start time.
Your watch recorded 3,840 m in 1:02:29, an average of 1:38 per 100 m. Your first 500 m was 6.1% quicker than the pace you settled into, at 1:32 per 100 m against 1:38. Your last two full laps were 3.1% slower than the laps before them, at 1:40 per 100 m against 1:37.
Open-water GPS is approximate: your watch loses its signal every time it goes underwater, so treat the swim distance and pace here as an indication, not a measurement.
Times and distances are what your watch recorded, not the official split. The last bar runs on past the swim exit, so it is drawn hatched and left out of any comparison.
The last 8 s of this transition on your watch was already riding: you were on the bike before the watch moved on.
From your watch, not the timing mats; can differ from your official split by more than a minute.
Compared with the 150 finishers in M40-44 with every split recorded. The median is the reasonable target; the quickest tenth is how much a transition can be worth.
Your official T1 was 4:15. The M40-44 median was 3:37, so 38 s was on the table against it.
2 athletes in your age group finished within that margin.
Against the quickest tenth of your age group (2:41) the gap was 1:34, and 4 athletes in your age group finished within it.
Fastest in your age group: 2:30. A single time, shown for scale, never the target.
Sample report: the age-group figures on this page are illustrative. On a real report they come from the official results of your race, once they are published.
Moderate wind averaging 6.0 m/s (22 km/h) from the WSW. The course turned through it: 33.3% of the distance into the wind and 33.3% with it, netting 0.2 m/s along the direction of travel. On balance the wind neither gave nor took much. The hardest stretch was 75-90 km at 6.1 m/s on the nose. Air temperature averaged 24.0C (feels like 26C) at 50% humidity. Warm enough to cost a few beats per minute of heart-rate drift at the same effort, though not on its own enough to account for a large fade.
The course turned through the wind: what it took on one leg it gave back on another. Read this as an exposure pattern to pace, not as a day the wind made slow.
Your head unit read 27°C, about 3°C above the air. A sensor in direct sun does that; the air temperature is the figure to compare across races.
Sample report: the course and conditions on this page are illustrative. On a real report they are looked up from your own GPS coordinates and start time.
| Segment | NP (watts) | Avg HR | IF |
|---|---|---|---|
| km 0–36 | 262W | 144 bpm | 0.791 |
| km 36–72 | 256W | 149 bpm | 0.771 |
| km 72–108 | 248W | 148 bpm | 0.748 |
| km 108–144 | 228W | 145 bpm | 0.681 |
| km 144–180 | 198W | 141 bpm | 0.636 |
Your intensity factor of 0.725 met expectations for sub-5-hour cycling, but the progression across segments reveals a consistently front-loaded effort. Power dropped from 262W NP in the opening 36 km to 198W NP in the final 36 km, a 24% decline. Heart rate followed the same pattern, peaking at 149 bpm through km 36–72 then falling progressively to 141 bpm, the signature of cardiac output suppression by the final third. The wind was on the nose through the middle of that decline and behind you for the end of it, so it is not what moved the numbers.
The last 34 s of your watch's bike recording was running the bike in, not riding.
From your watch, not the timing mats; can differ from your official split by more than a minute.
Compared with the 150 finishers in M40-44 with every split recorded. The median is the reasonable target; the quickest tenth is how much a transition can be worth.
Your official T2 was 2:30, within 10 s of the M40-44 median (2:36). It held.
Against the quickest tenth of your age group (1:48) the gap was 42 s, and 2 athletes in your age group finished within it.
Fastest in your age group: 1:36. A single time, shown for scale, never the target.
Together your transitions came to 6:45 against the M40-44 median of 6:19: 26 s on the table, and 1 athlete in your age group finished within that margin.
Sample report: the age-group figures on this page are illustrative. On a real report they come from the official results of your race, once they are published.
| Km range | Pace | vs average | Avg HR |
|---|---|---|---|
| km 0–5 | 4:23/km | +7% faster | 152 bpm |
| km 5–21 | 4:44/km | average | 154 bpm |
| km 21–30 | 4:59/km | −5% slower | 150 bpm |
| km 30–39 | 5:07/km | −8% slower | 148 bpm |
Your run HR averaged 154 bpm across the first 21 km and dropped to 148–151 bpm from km 20 onward — a signature of cardiac suppression, not pacing discipline. The pace ceiling was set in the first 5 km, not in the back half where most athletes remember struggling. You set out to run 4:40/km and opened at 4:23, 17 s/km quicker than that. Conditions on the run were unremarkable and did not shape this.
The race is over. What follows is for the next one.