Zwift - Ramp Test in Yorkshire

Zwift - Climbing Sustained Threshold in Watopia

30/30s

Zwift - Strength/Form - 5x5 @ 50-60 RPM's in Richmond

40/20's into Threshold

I don't post on Strava much but will post this race.  Cam Holman and I broke the course record in 3:05 and change (didn't stop my watch at the finish)  Strava must not have caught up with Swim/Run yet since it isn't an activity type to choose from so I chose RUN.

Even a little press on Slowtwitch.com: https://www.slowtwitch.com/News/Fast_Action_at_SwimRun_NC_8528.html

Here is the website description of what we did.  I HIGHLY RECOMMEND.  It is one of the most amazing racing experiences.  Thank you to Herbert and all of the volunteers.  Absolutely incredible. 

Run 1: Green Heron Ale House via the Window Falls to Hanging Rock Lake past the aid station and then behind the dam and back up - 4.7 miles

Swim 1: Swim across the bay - 25 meters
Run 2: Northern lake trail - 0.2 miles

Swim 2: Swim across Hanging Rock Lake while staying on the right side of the lake and towards the aid station - 550 meters 

Run 3: Past aid station and traverse water fall - 0.2 miles

Swim 3: Swim across the bay - 25 meters

Run 4: Northern lake trail - 0.2 miles

Swim 4: Swim across Hanging Rock Lake 
while staying on the right side of the lake and towards the aid station - 550 meters 

Run 5: Past check point and then on to Moore's Wall (w 642 steps) to the top of the Moore's Wall Fire Tower. This is a big lollipop loop and very challenging both going up and coming down.There will be a limited supply of water at the top, and likely a mandatory photo. When coming down back to the lake you go past the aid station and again behind the dam. - 5.5 miles

Swim 5: Cut across bay - 25 meters

Run 6: Northern lake trail - 0.2 miles

Swim 6: Swim across Hanging Rock Lake while staying on the right side of the lake and towards the aid station - 550 meters 

Run 7: Past aid station and traverse water fall - 0.2 miles

Swim 7:  Cut across bay - 25 meters

Run 8: Northern lake trail - 0.2 miles

Swim 8: Swim across Hanging Rock Lake while staying on the right side of the lake and towards the aid station - 550 meters 

Run 9: Past the aid station and on to the Cascade Falls. This is another lollipop section where you can see the competitors close to you. You climb through the lower Falls and then climb back up to the main parking lot before descending on the Indian Creek trail down towards the Dan River. But at the bottom instead of heading right towards the trailhead you go left on the Riverbluff Trail  - 5.7 miles

Swim 9: Rock walls to Green Heron Ale House - 900 meters 

Run 10: Very mean stairs to the finish plus a few more steps - 100 yards 


Total running 17.1 miles with 2,750 feet of elevation gain and drop, total swimming 3,200 meters

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Zwift - Ramp Test in Yorkshire

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Zwift - Strength/Form - 5x5 @ 50-60 RPM's in Richmond

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