The cross country race last friday had the following numbers....
Total Time: 1:17:53
Lap 1: 14:59.6
Lap 2: 15:48.8 (dropped chain)
Lap 3: 15:39.9
Lap 4: 15:43.4
Lap 5: 15:41.0 (front flat in last 100m)
Average Heart Rate: 179bpm
Max Heart Rate: 190bpm
Percentage of max raced at: 94.2%
Temperature 30 degrees C
Verofit bottles: 5
Oakley Radar Fire iridium lens
As I mentioned previously, this was pretty deep. Running at 94% of max heart rate I was definitely getting as much out of the body as I could. To put it into context, the next day in the short track I could only average 178 and max of 186 for 11 minutes.
Definitely managed my peak and taper correctly, and expended the exact amount of energy required for this particular race. I am extremely happy with how this particular build went and obviously also happy about the result.
It is always great to win a title for the first time, but super satisfying to be able to defend it successfully.