I hit 23:51 with a HR of 163 and cadence of 79. I was the same weight as a year ago and my HR was up 7 and cadence up 3 and I took 2 seconds off my time. The HR was prolly due to not as god an effort overall. I died more then then this time so this time if I did 10 more minutes I would have come out a lot better. I also had a different tire on (need to get a conti yellow). From this effort I am going to adjust my LT HR down 2 beats to 165 as that is where I sat at most of the time with a max of 168 when I hit the last .4 miles killer hard (belched up some stuff from the stomach in true give it all fashion).
After not biking after KS (6 months) and just 2 weeks in the saddle with the TT bike and a tough day yesterday and some other good stuff this week I am very pleased. It is odd that I am hitting my biking and swimming right on while running has been the focus and I am not hitting those marks. I think that is due to the low volume of speed work due to the stroller. The running feels like it is there but it is too hit and miss. Want to do some mile repeats coming up.