No running this morning, however I belted myself in spin (check the high HR Avg). Felt semi-strong during the session, however I think all the hard sessions are catching up to me. HR took a while to calm down after the class. Must try and find a better balance of easy/hard and swim/run/bike for the new year.
TRAINING:
AM: 44min spin. Avg HR 166BPM (190Max).
Tuesday, December 23, 2008
Monday, December 22, 2008
Surprisingly I did not feel too bad after the big ride yesterday. Legs felt fine and, other than being a little tired in the morning, I felt pretty good. Nothing too exciting today. Just the morning and evening spins taken at moderate to hard pace. Feeling strong on the bike, however I must pick up the running and swimming. Have had a little pain on the left achilles recently, so the short break from running should do it some good.
TRAINING:
AM: 44min spin. Avg HR 150BPM (188Max).
PM: 40min spin. Avg HR 150BPM (187Max).
TRAINING:
AM: 44min spin. Avg HR 150BPM (188Max).
PM: 40min spin. Avg HR 150BPM (187Max).
SUNDAY, DECEMBER 21, 2008
Left New Orleans Cafe in Crows Nest with Aaron B for a long day in the saddle. We rode up to Hornsby where we met up with Mark Newton and his HERT squad, including Vlad S. From there we headed through along Galston Rd, climbing out of the gorge and along Old Northern Rd to Wisemans Ferry. Here we had a pit stop and then caught the ferry across the Hawkesbury, where we continued along Wisemans Ferry Rd.
There was a steady 5km climb somewhere between Spencer and Mangrove Mountain where myself, Mark, and an English bloke named Lucas turned up the heat and split from the main group. This was not a bad move as we got to wait at the top for a bit before heading back towards Calga, Mt White and the Pacific Hwy. On the climb from Mooney Mooney to the Pie in the Sky near Cowan I popped onto the front and together with Vlad we skipped ahead of the rest before having another pit stop. Shared in with Vlad and Aaron on an Apple Pie then again on a Blueberry Pie. Boy did those hit the spot! From there on we headed back to Hornsby where we left the rest of the guys, before Aaron and I floated down the Hwy towards home. Ate and slept for the rest of the afternoon.
Generally I felt pretty good all day, which is probably in part due to the stimulus of having so many people to talk to, and the fact that I ate heaps whilst on the bike (2 x gels, 1 x Power Bar, 2 x peanut butter/honey sandwiches, 2 x Uncle Toby's muesli bars, 1 x handful starburst lollies, plus 1/2 apple pie and 1/2 blueberry pie and a couple of dried apricots pinched off Aaron). Was happy with the way I climbed the hills, and stoked with the total distance covered. Over 70km more than my longest ride! We did have a fair few pit stops along the way but it was good to get the k's in the body.
TRAINING:
AM: 6hour 45min ride (201km). Avg HR 129BPM (176Max). Avg Spd 29.7kph.
Left New Orleans Cafe in Crows Nest with Aaron B for a long day in the saddle. We rode up to Hornsby where we met up with Mark Newton and his HERT squad, including Vlad S. From there we headed through along Galston Rd, climbing out of the gorge and along Old Northern Rd to Wisemans Ferry. Here we had a pit stop and then caught the ferry across the Hawkesbury, where we continued along Wisemans Ferry Rd.
There was a steady 5km climb somewhere between Spencer and Mangrove Mountain where myself, Mark, and an English bloke named Lucas turned up the heat and split from the main group. This was not a bad move as we got to wait at the top for a bit before heading back towards Calga, Mt White and the Pacific Hwy. On the climb from Mooney Mooney to the Pie in the Sky near Cowan I popped onto the front and together with Vlad we skipped ahead of the rest before having another pit stop. Shared in with Vlad and Aaron on an Apple Pie then again on a Blueberry Pie. Boy did those hit the spot! From there on we headed back to Hornsby where we left the rest of the guys, before Aaron and I floated down the Hwy towards home. Ate and slept for the rest of the afternoon.
Generally I felt pretty good all day, which is probably in part due to the stimulus of having so many people to talk to, and the fact that I ate heaps whilst on the bike (2 x gels, 1 x Power Bar, 2 x peanut butter/honey sandwiches, 2 x Uncle Toby's muesli bars, 1 x handful starburst lollies, plus 1/2 apple pie and 1/2 blueberry pie and a couple of dried apricots pinched off Aaron). Was happy with the way I climbed the hills, and stoked with the total distance covered. Over 70km more than my longest ride! We did have a fair few pit stops along the way but it was good to get the k's in the body.
TRAINING:
AM: 6hour 45min ride (201km). Avg HR 129BPM (176Max). Avg Spd 29.7kph.
SATURDAY, DECEMBER 20, 2008
Spin in the morning and then again in the evening. Went hard in both and payed for it by feeling pretty drained by the end of the day. Legs stung terribly in both classes. Am hoping they do not affect me too much on the ride with the Mark Newton's HERT squad tomorrow.
TRAINING:
AM: 45min spin. Avg HR 144BPM (187Max).
PM: 45min spin. Avg HR 162BPM (189Max).
Spin in the morning and then again in the evening. Went hard in both and payed for it by feeling pretty drained by the end of the day. Legs stung terribly in both classes. Am hoping they do not affect me too much on the ride with the Mark Newton's HERT squad tomorrow.
TRAINING:
AM: 45min spin. Avg HR 144BPM (187Max).
PM: 45min spin. Avg HR 162BPM (189Max).
FRIDAY, DECEMBER 19, 2008
Single session for the day was the midday spin. Once again I went quite hard in it (check out the maxHR), which has been my style over the past few days. I am not doing any other major sessions at the moment so I can probably get away with it. At least I shouldn'e lose to much top end fitness. Legs were pretty sore from the run session yesterday, particularly the hips and adductors. Struggling to find my mojo at the mo (if that makes sense...).
TRAINING:
PM: 45min spin. Avg HR 161BPM (194Max).
Single session for the day was the midday spin. Once again I went quite hard in it (check out the maxHR), which has been my style over the past few days. I am not doing any other major sessions at the moment so I can probably get away with it. At least I shouldn'e lose to much top end fitness. Legs were pretty sore from the run session yesterday, particularly the hips and adductors. Struggling to find my mojo at the mo (if that makes sense...).
TRAINING:
PM: 45min spin. Avg HR 161BPM (194Max).
THURSDAY, DECEMBER 18, 2008
Speed session at Tunks, and damn the body hurt. Was not feeling crash hot in the warm up, but I decided to knuckle down and complete the full session anyway. The recoving athletes had a slighly reduced load and much reduced intensity. Struggled the whole session and felt as though I was forcing each rep. They did not come very fluently. I think initially the efforts were quite fast however, despite the generous recovery I fatigued as the session progressed.
Not too sure how accurate the 100m times are due to my own reaction time in starting/stopping the Garmin. They were all at maximal pace around the curve of a grassy oval. Not ideal for a 100m PB, but the training stimulus will do the trick.
Adam L had another great session and was only seconds behind me. Tim B popped in some very fast efforts, occasionally besting Adam to the finishing cones. Kim C was the work horse for the morning, charging out hard on each rep and showing the others how to do it. He has improved alot in recent weeks. Can't wait to see how he goes at the next Striders 10k in February.
TRAINING:
AM: ERS Track Session
1) 15min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 3 x 400m, 4 x 300m, 5 x 200m, 6 x 100m (2min recovery between each rep)
3) 5 min c/down. 10km total for session.
400m efforts:
1) 1:10;97 (441m) (2:41/km)
2) 1:11:03 (442m) (2:41/km)
3) 1:11:18 (433m) (2:44/km)
300m efforts:
1) 49:60 (302m) (2:44/km)
2) 50.45 (325m) (2:35/km)
3) 51:45 (318m) (2:42/km)
4) 50:84 (321m) (2:38/km)
200m efforts:
1) 31.67 (206m) (2:33/km)
2) 31.67 (209m) (2:31/km)
3) 31.77 (211m) (2:31/km)
4) 31.03 (206m) (2:30/km)
5) 31.08 (215m) (2:25/km)
100m effforts:
1) 15.12 (108m) (2:20/km)
2) 15.13 (101m) (2:30/km)
3) 15.20 (104m) (2:26/km)
4) 15.30 (99m) (2:35/km)
5) 15.47 (106m) (2:26/km)
6) 15.40 (111m) (2:19/km)
Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45 sec holds
(15sec recovery)
Speed session at Tunks, and damn the body hurt. Was not feeling crash hot in the warm up, but I decided to knuckle down and complete the full session anyway. The recoving athletes had a slighly reduced load and much reduced intensity. Struggled the whole session and felt as though I was forcing each rep. They did not come very fluently. I think initially the efforts were quite fast however, despite the generous recovery I fatigued as the session progressed.
Not too sure how accurate the 100m times are due to my own reaction time in starting/stopping the Garmin. They were all at maximal pace around the curve of a grassy oval. Not ideal for a 100m PB, but the training stimulus will do the trick.
Adam L had another great session and was only seconds behind me. Tim B popped in some very fast efforts, occasionally besting Adam to the finishing cones. Kim C was the work horse for the morning, charging out hard on each rep and showing the others how to do it. He has improved alot in recent weeks. Can't wait to see how he goes at the next Striders 10k in February.
TRAINING:
AM: ERS Track Session
1) 15min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 3 x 400m, 4 x 300m, 5 x 200m, 6 x 100m (2min recovery between each rep)
3) 5 min c/down. 10km total for session.
400m efforts:
1) 1:10;97 (441m) (2:41/km)
2) 1:11:03 (442m) (2:41/km)
3) 1:11:18 (433m) (2:44/km)
300m efforts:
1) 49:60 (302m) (2:44/km)
2) 50.45 (325m) (2:35/km)
3) 51:45 (318m) (2:42/km)
4) 50:84 (321m) (2:38/km)
200m efforts:
1) 31.67 (206m) (2:33/km)
2) 31.67 (209m) (2:31/km)
3) 31.77 (211m) (2:31/km)
4) 31.03 (206m) (2:30/km)
5) 31.08 (215m) (2:25/km)
100m effforts:
1) 15.12 (108m) (2:20/km)
2) 15.13 (101m) (2:30/km)
3) 15.20 (104m) (2:26/km)
4) 15.30 (99m) (2:35/km)
5) 15.47 (106m) (2:26/km)
6) 15.40 (111m) (2:19/km)
Core:
1) Supine Cycle. 80/80/80
2) Bridge. 3 x 45 sec holds
(15sec recovery)
TUESDAY, DECEMBER 16, 2008
Did not perform the entire track workout this morning, nor did I run at a very high intensity. Session for me and others recovering from racing on the weekend involved 2 x sets of 200m, 400m, 600m, 800m. All others performed 3 x sets with alot less recovery. Ended up running the efforts at around 3:00-3:10/km pace, no matter what the distance. A little lethargic, but not too bad by the end. Definitely better off for haing run rather than slept in.
Sarah P was having a blinder of a run, and Adam L ran out of his skin to stay not far behind. looking forward to see how these two perform at their next race.
TRAINING:
AM#1: ERS Track Session
1) 15min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 2 x (200m, 400m, 600m, 800m) (90sec recovery b/ween each effort) (5min recovery b/ween sets)
3) 5 min c/down. 8km total for session.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
(15sec recovery)
AM#2: 35min spin. Avg HR 156BPM (183Max).
PM: 40min spin.
Did not perform the entire track workout this morning, nor did I run at a very high intensity. Session for me and others recovering from racing on the weekend involved 2 x sets of 200m, 400m, 600m, 800m. All others performed 3 x sets with alot less recovery. Ended up running the efforts at around 3:00-3:10/km pace, no matter what the distance. A little lethargic, but not too bad by the end. Definitely better off for haing run rather than slept in.
Sarah P was having a blinder of a run, and Adam L ran out of his skin to stay not far behind. looking forward to see how these two perform at their next race.
TRAINING:
AM#1: ERS Track Session
1) 15min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 2 x (200m, 400m, 600m, 800m) (90sec recovery b/ween each effort) (5min recovery b/ween sets)
3) 5 min c/down. 8km total for session.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec sets each side.
(15sec recovery)
AM#2: 35min spin. Avg HR 156BPM (183Max).
PM: 40min spin.
MONDAY, DECEMBER 15, 2008
Was feeling a little fatigued for the morning spin, however not too bad during it. Ended up pushing fairly hard (making up for yesterdays lost opportunity I suppose). In the eveining I once again pushed harder than usual in the first 40mins, however I eased back over the 2nd half of the session. Tired by the end, and brought on a bit of an ache in the head. Not sure what to do recovery wise as I do not really have much to recover from.
TRAINING:
AM: 40min spin. Avg HR 153BPM (185Max).
PM: 80min spin. Avg HR 148BPM (183Max).
Was feeling a little fatigued for the morning spin, however not too bad during it. Ended up pushing fairly hard (making up for yesterdays lost opportunity I suppose). In the eveining I once again pushed harder than usual in the first 40mins, however I eased back over the 2nd half of the session. Tired by the end, and brought on a bit of an ache in the head. Not sure what to do recovery wise as I do not really have much to recover from.
TRAINING:
AM: 40min spin. Avg HR 153BPM (185Max).
PM: 80min spin. Avg HR 148BPM (183Max).
CANBERRA HALF IRONMAN (1.9/93/21.1)
SUNDAY, DECEMBER 14, 2008
Disastrous race. Yesterday evening the wind picked up in Canberra and it was still blowing strong on race morning. This made for poor swimming conditions and a very difficult ride. As for my race, it was almost over as soon as it had begun.
About 200m into the swim, I was hit in the side of the head by what could have been the tip of an elbow or ankle. Had a flash of light go through my vision, stopped swimming and had a bit of a panic attack. I looked over at the shore and contemplated pulling out, however moments later I was back swimming up Lake Burley Griffin. My headed started to throb fiercely and I was stopping every 100m or so to take my goggles off to relieve the pressure on my head. About 1000m into the swim I threw up in the water, and it was about then that I made the decision to pull the plug once I got back on land.
The final 900m was very slow. When I finally made it out I felt pretty disoriented and quite nauseous. Apparently I looked shocking (could not have been much worse than how I felt), however Diana kept encouraging me from the sidelines to "Keep going! You're doing well!". Before I knew it I was on the bike heading out on the first of 3 x 31km laps. After a cautious start, my head cleared over the first lap which I rounded in just under 54mins. I still felt a little queasy, however I decided to try and up the ante a fraction and maintain a good tempo for the 2nd lap.
On the descent just after the major climb, at about the 50km mark, I threw up again and I knew it was over. I was cramping in my stomach and my head was throbbing. I slowed down to 10-15kph and just limped back to the start. Shuffled across to the medical tent where they looked after me. My blood pressure was 70/30 when I came in, however after an hour or so it had risen to 90/40 and I was feeling a fair bit better, if not a little sorry for myself. Not the greatest race ever, however there are plenty more coming up and I am looking forward to them. Will try to ensure that I place myself in a good position in the swim for future races.
Some brilliant individual efforts from Jeff Aldenhoven and Steve Bridson, both finishing in under 6 hours in what I have already described as shocking conditions. Luke H, Vlad S, Jo S, Pete F, Jodie F, Rachel G and Steve L.J also combined to field some competitive teams which saw some very sharp bike splits and fast half marathons. Very impressive!
Disastrous race. Yesterday evening the wind picked up in Canberra and it was still blowing strong on race morning. This made for poor swimming conditions and a very difficult ride. As for my race, it was almost over as soon as it had begun.
About 200m into the swim, I was hit in the side of the head by what could have been the tip of an elbow or ankle. Had a flash of light go through my vision, stopped swimming and had a bit of a panic attack. I looked over at the shore and contemplated pulling out, however moments later I was back swimming up Lake Burley Griffin. My headed started to throb fiercely and I was stopping every 100m or so to take my goggles off to relieve the pressure on my head. About 1000m into the swim I threw up in the water, and it was about then that I made the decision to pull the plug once I got back on land.
The final 900m was very slow. When I finally made it out I felt pretty disoriented and quite nauseous. Apparently I looked shocking (could not have been much worse than how I felt), however Diana kept encouraging me from the sidelines to "Keep going! You're doing well!". Before I knew it I was on the bike heading out on the first of 3 x 31km laps. After a cautious start, my head cleared over the first lap which I rounded in just under 54mins. I still felt a little queasy, however I decided to try and up the ante a fraction and maintain a good tempo for the 2nd lap.
On the descent just after the major climb, at about the 50km mark, I threw up again and I knew it was over. I was cramping in my stomach and my head was throbbing. I slowed down to 10-15kph and just limped back to the start. Shuffled across to the medical tent where they looked after me. My blood pressure was 70/30 when I came in, however after an hour or so it had risen to 90/40 and I was feeling a fair bit better, if not a little sorry for myself. Not the greatest race ever, however there are plenty more coming up and I am looking forward to them. Will try to ensure that I place myself in a good position in the swim for future races.
Some brilliant individual efforts from Jeff Aldenhoven and Steve Bridson, both finishing in under 6 hours in what I have already described as shocking conditions. Luke H, Vlad S, Jo S, Pete F, Jodie F, Rachel G and Steve L.J also combined to field some competitive teams which saw some very sharp bike splits and fast half marathons. Very impressive!
Saturday, December 13, 2008
Had a brief ride to turn the legs over and try out the bike with the Zipp 404 race wheels borrowed from Neil Johnson. Felt light and fast! Physically felt OK- just a little tired. The run (20mins at running club) felt slightly laboured too, and HR was higher than I would have liked. Still, it was good session to shake out the pre-race nerves.
TRAINING:
AM#1: 30min cycle (17.4km). Avg HR 149BPM. Avg Spd 34.2kph.
AM#2: 20min run (4.7km). Avg HR 156BPM. Avg Pace 4:17/km
TRAINING:
AM#1: 30min cycle (17.4km). Avg HR 149BPM. Avg Spd 34.2kph.
AM#2: 20min run (4.7km). Avg HR 156BPM. Avg Pace 4:17/km
Friday, December 12, 2008
Thursday, December 11, 2008
Despite the wet weather, we still had a good turn out for ERS this morning. We were still a few short due to injuries, with Vlad (scratched from CHIM due to knee injury), Luke (in doubt for CHIM due to rolled ankle just yesterday), Jo and Pete (both having a rest week before taking part in the CHIM Teams race) being notable absentees. 1km reps were the order of the day, providing the perfect balance between speed and endurance. All those performing the tapered session (3 x 1km off 4min rest) were left feeling sharp and fast, and all those performing the full session (6 x 1km off 2min rest) were left feeling absolutely stuffed.
I myself performed 3 x 1km efforts on the 7:30, allowing myself a little over 4 min recovery which felt just about right. The first rep was a little sluggish but still a respectable time (sub 3:00/km). On the second rep I hit a fantastic rhythm, holding good technique and it felt as though the legs were tracking over perfectly. The third rep felt much the same and I finished both of these last two reps in a smooth controlled manner (no sprinting for the line), and at a brisk pace of sub 2:50/km avg. These are my fastest 1km reps to date. Although they were both performed off extended recovery, it is a good confidence booster and it is also handy to know that I can run at those speeds. By the end I felt worked but with plenty left in the tank.
Adam had an absolute blinder of a session, averaging 3:30-3:45/km for each rep. Jodie is also looking in great form, running not far behind the barnstorming Adam. There was some great action in the second group running around Tunks, with Silvio, Kim, Debbie, Angela and Scott all shooting to the front to pace and challenge each other.
TRAINING:
AM#1: ERS Track Session
1) 20min progressive warm up (4:30/km down to 3:00/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 3 x 1000m efforts (each rep going off on the 7:30min)
3) 5 min c/down. 10km total for session.
3 x 1000m efforts
1) 3:15 (1110m) (2:55/km)
2) 3:09 (1130m) (2:47/km)
3) 3:10 (1130m) (2:49/km)
Previous Session (6 x 1000m, each effort on the 5:30)
1) 3:12 (1120m) (2:52/km)
2) 3:11 (1100m) (2:54/km)
3) 3:14 (1110m) (2:56/km)
4) 3:11 (1110m) (2:53/km)
5) 3:19 (1130m) (2:57/km)
6) 3:14 (1110m) (2:54/km)
I myself performed 3 x 1km efforts on the 7:30, allowing myself a little over 4 min recovery which felt just about right. The first rep was a little sluggish but still a respectable time (sub 3:00/km). On the second rep I hit a fantastic rhythm, holding good technique and it felt as though the legs were tracking over perfectly. The third rep felt much the same and I finished both of these last two reps in a smooth controlled manner (no sprinting for the line), and at a brisk pace of sub 2:50/km avg. These are my fastest 1km reps to date. Although they were both performed off extended recovery, it is a good confidence booster and it is also handy to know that I can run at those speeds. By the end I felt worked but with plenty left in the tank.
Adam had an absolute blinder of a session, averaging 3:30-3:45/km for each rep. Jodie is also looking in great form, running not far behind the barnstorming Adam. There was some great action in the second group running around Tunks, with Silvio, Kim, Debbie, Angela and Scott all shooting to the front to pace and challenge each other.
TRAINING:
AM#1: ERS Track Session
1) 20min progressive warm up (4:30/km down to 3:00/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) 3 x 1000m efforts (each rep going off on the 7:30min)
3) 5 min c/down. 10km total for session.
3 x 1000m efforts
1) 3:15 (1110m) (2:55/km)
2) 3:09 (1130m) (2:47/km)
3) 3:10 (1130m) (2:49/km)
Previous Session (6 x 1000m, each effort on the 5:30)
1) 3:12 (1120m) (2:52/km)
2) 3:11 (1100m) (2:54/km)
3) 3:14 (1110m) (2:56/km)
4) 3:11 (1110m) (2:53/km)
5) 3:19 (1130m) (2:57/km)
6) 3:14 (1110m) (2:54/km)
Wednesday, December 10, 2008
Feeling very strong. Woke up feeling a little tired, and would have loved a bit more sleep but after a light breakfast and coffee I was ready to hit the road. Performed much of the cycle down on the aero bars trying to hit a smooth consistent race pace. Held the position and tempo going up any hills which resulted in my HR exceeding my Maffetone limit, however I was riding more by how I felt today, and I felt great. Ended up with quite a high average speed which is promising considering I hit a few red lights that slowed down my momentum and rhythm, and I was not riding race pace for the whole session.
Run was very similar to the ride. Avg pace was quite sharp and HR avg was higher than usual. Between 15 and 25mins it was around the 170BPM mark, however the pace felt pretty comfortable. 1km swim in the evening was nice and controlled. Once again feeling strong. Am now pumped for Canberra!
TRAINING:
AM: 1hour cycle (34.7km). Avg HR 153BPM. Avg Spd. 34.5kph. PLUS 30min run (8km). Avg HR 164BPM. Avg Pace 3:46/km.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)
PM: Swim Session
>1000m (18:50)
Run was very similar to the ride. Avg pace was quite sharp and HR avg was higher than usual. Between 15 and 25mins it was around the 170BPM mark, however the pace felt pretty comfortable. 1km swim in the evening was nice and controlled. Once again feeling strong. Am now pumped for Canberra!
TRAINING:
AM: 1hour cycle (34.7km). Avg HR 153BPM. Avg Spd. 34.5kph. PLUS 30min run (8km). Avg HR 164BPM. Avg Pace 3:46/km.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side.
(15sec recovery)
PM: Swim Session
>1000m (18:50)
Tuesday, December 9, 2008
A tapered track session at Tunks Park to kick off the day. 400m easy followed by 200m hard, repeated x 4/3/2, taking a generous 3:30 min recovery between each set. Treated as a sharpening set to get the HIM athletes ready, the idea was to take the 400s at HIM race pace, and the 200s at 5k race pace. I probably went a little bit faster than I was supposed to (3:30-3:50/km for the 400s, and 2:45-3:05 for the 200s), however I felt fluent and in control.
The other athletes went a fair bit harder (and longer), hitting out 200m easy, 400m hard x 5/4/3 (with 2min recovery and 3 x 200m sprints to follow). Sarah was running very well and Adam was just a little bit behind her, having a great session. Angela was keeping Luke (tapering) honest, before blasting the field in the sprints.
TRAINING:
AM: ERS Track Session
1) 20min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) (400e,200h x 4), (400e,200h x 3), (400e,200h x 2), (3:30 recovery b/ween sets)
3) 5 min c/down. 12km total for session.
400e, 200h x 4
> 9:02 (2.63km) (3:26/km)
400e, 200h x 3
> 6:40 (1.97km) (3:23/km)
400e, 200h x 2
> 4:27 (1.31km) (3:24/km)
The other athletes went a fair bit harder (and longer), hitting out 200m easy, 400m hard x 5/4/3 (with 2min recovery and 3 x 200m sprints to follow). Sarah was running very well and Adam was just a little bit behind her, having a great session. Angela was keeping Luke (tapering) honest, before blasting the field in the sprints.
TRAINING:
AM: ERS Track Session
1) 20min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x bounding strides, 2 x high knees).
2) (400e,200h x 4), (400e,200h x 3), (400e,200h x 2), (3:30 recovery b/ween sets)
3) 5 min c/down. 12km total for session.
400e, 200h x 4
> 9:02 (2.63km) (3:26/km)
400e, 200h x 3
> 6:40 (1.97km) (3:23/km)
400e, 200h x 2
> 4:27 (1.31km) (3:24/km)
Monday, December 8, 2008
Another confidence boosting day of training. Did not participate in the morning spin class which left me with alot more energy for the swim session. As a result I felt great. Found a smooth and fast (for me anyway) rhythm in the 1km warm up, and felt like I could keep going (which is just as well as I will have to on Sunday). The 100m efforts were some of the fastest I have done, but the arms were pretty tired during the 50s. In the evening I pulled the pin after one spin but I really did feel strong enough to do the 2nd. Decided to leave on a high wanting more.
TRAINING:
AM: Swim Session (2km)
> 1000m w/up
> 4 x 100m (on the 2:30) (94,93,95,91)
> 6 x 50m (on the 1:30) (b/ween 42-45secs)
> 300m c/dwn
PM: 41min spin. Avg HR 145BPM (170Max).
TRAINING:
AM: Swim Session (2km)
> 1000m w/up
> 4 x 100m (on the 2:30) (94,93,95,91)
> 6 x 50m (on the 1:30) (b/ween 42-45secs)
> 300m c/dwn
PM: 41min spin. Avg HR 145BPM (170Max).
Sunday, December 7, 2008
Linked up with Aaron, Pierre and Erica for a ride in what turned out to be some very nice cycling conditions. The lightest of sprinkles had left the roads a little damp, however the overcast conditions were welcome as they kept us a bit cooler. No wind either (unlike last week). Headed up the Northern Beaches, through Akuna and Mona Vale Rd to return home via the Pac Hwy. Popped in a few race pace efforts (holding around 36kph on the flats, slower on the up and faster on the down) along Pittwater Rd then again on Mona Vale Rd. The efforts on Mona Vale Rd felt great and I was very comfy in aero position and holding the required pace. A good confidence booster for next w/e.
Pierre proved to be a very handy sprinter towards the end of the Akuna hill where we had a little battle for the points at the rangers hut. Erica was also climbing very well. Aaron and I lost them coming through St Ives, and we stopped for a few minutes before deciding that they had peeled off for a coffee. Good ride to have in prep for Canberra HIM.
TRAINING:
AM: 2h 30min Cycle (78.6km). Avg HR 142BPM. Avg Spd. 31.4kph
Pierre proved to be a very handy sprinter towards the end of the Akuna hill where we had a little battle for the points at the rangers hut. Erica was also climbing very well. Aaron and I lost them coming through St Ives, and we stopped for a few minutes before deciding that they had peeled off for a coffee. Good ride to have in prep for Canberra HIM.
TRAINING:
AM: 2h 30min Cycle (78.6km). Avg HR 142BPM. Avg Spd. 31.4kph
Saturday, December 6, 2008
Running Club at Lane Cove this morning was one of the more successful sessions we have had in a while. A 40min run with 3 x 5min surges, ideally a bit faster than 10k race pace. The group covered around 1km more than when we last performed this session. During the surges I ran with Adam, Pete and Jodie, holding around 3:40-4:00/km pace. HR was within my limit and the pace felt smooth and comfortable which was very pleasing. Seemed to find that rhythm and fluidity that I have been lacking recently. Debbie had a great session, finishing with a very strong final km.
Followed the run with double spin. Once again my HR was controlled for most of the session, however it did sneak a little over my limit in the final 20mins. Feeling good (its about time!)
TRAINING:
AM#1: 40min run (9.1km). Avg HR 145BPM. Avg Pace 4:27/km.
AM#2: 80min spin. Avg HR 147BPM (181Max).
Followed the run with double spin. Once again my HR was controlled for most of the session, however it did sneak a little over my limit in the final 20mins. Feeling good (its about time!)
TRAINING:
AM#1: 40min run (9.1km). Avg HR 145BPM. Avg Pace 4:27/km.
AM#2: 80min spin. Avg HR 147BPM (181Max).
Friday, December 5, 2008
Popped in a run around Balmoral before an ocean swim with Luke Hannan this morning. The run was fairly flat and was a good mix of grass and pavement. Struggled to find a good rhythm, and it wasn't until about 30mins in that I felt smooth and fluent. The HR monitor was playing up (hence the high avg and ridiculous max), however I was over my Maffetone limit for way to much of the run. Possibly due to running in hotter conditions? Struggling to hit some good form at the moment.
After the run Luke and I kitted up in our wetsuits and hit the water. We swam from the beach cove on the northern side to the 3rd buoy in the water (Luke motoring to the 4th buoy in a similar time), taking us around 4mins to complete. Each rep went on the 5:00min mark, giving us around 1min break before we headed back into the beach. My arms fatigued pretty quickly and I really lost form over the final rep. Ended up cutting the session a bit shorter than what I would have liked, but it was good to sneak in a bit of swimming.
TRAINING:
AM#1: 40min run (10.3km). Avg HR 170BPM (200Max). Avg Pace 3:55/km.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec rest b/ween)
AM#2: Swim Session (open water at Balmoral).
> 4 x 200-250m efforts (3:45-4:15min) (performed on the 5:00min)
After the run Luke and I kitted up in our wetsuits and hit the water. We swam from the beach cove on the northern side to the 3rd buoy in the water (Luke motoring to the 4th buoy in a similar time), taking us around 4mins to complete. Each rep went on the 5:00min mark, giving us around 1min break before we headed back into the beach. My arms fatigued pretty quickly and I really lost form over the final rep. Ended up cutting the session a bit shorter than what I would have liked, but it was good to sneak in a bit of swimming.
TRAINING:
AM#1: 40min run (10.3km). Avg HR 170BPM (200Max). Avg Pace 3:55/km.
Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec rest b/ween)
AM#2: Swim Session (open water at Balmoral).
> 4 x 200-250m efforts (3:45-4:15min) (performed on the 5:00min)
Thursday, December 4, 2008
Back down to Tunks Park for some cross country action. 3 x efforts gradually decreasing in distance, with a hard 400m run after each effort. Most of the guys treated it as a standard endurance set taking each run at their fastest pace possible, however those tapering for Canberra HIM only pushed hard on the final 1000m of each effort (with the final 1k run as a flat out TT), and taking all other laps at HIM race pace.
Ran the first 2 laps of the 3000m effort, and the first lap of the 2000m effort with Sarah P. We were holding a very steady pace, well under 4:00/km which is impressive on a course with so many hairpins and that nasty hill. Vlad ran much of the 3000m effort with us but had to drop out with a knee injury which has been plaguing him recently. Felt comfortable at that pace and was able to pick it up by around 30secs/km over the final lap of each set. Was giving myself 4 mins recovery after the 400m effort in order to maximise recovery and maintain the quality of the session without driving myself into the ground. It also allowed me to run with Sarah and Adam (who is linking together some great track sessions) for a bit.
Silvio was punching out some solid reps over the tactical course, working hard on the straights and demonstrating a great turn of speed to finish off each effort. Will be interesting to see him in action during speed week. Rose P also had a brilliant sprint finish to each of her efforts. Very impressive.
TRAINING:
AM: ERS Track Session
1) 10min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 1 x 3000m, 1 x 2000m, 1 x 1000m X-Country runs (each effort followed by a 30sec break, 1 x 400m, 4min break)
3) 5 min c/down. 12km total for session.
3000m X-Country Run (with 400m)
> 3:46 (1.02km) (3:42/km)
> 3:53 (1.03km) (3:47/km)
> 3:19 (1.04km) (3:12/km)
> 1:19 (442m) (2:59/km)
2000m X-County Run (with 400m)
> 3:56 (1.02km) (3:52/km)
> 3:18 (1.04km) (3:12/km)
> 1:15 (443m) (2:51/km)
1000m X-Country Run (with 400m)
> 3:11 (1.04km) (3:03/km)
> 1:14 (446m) (2:47/km)
Ran the first 2 laps of the 3000m effort, and the first lap of the 2000m effort with Sarah P. We were holding a very steady pace, well under 4:00/km which is impressive on a course with so many hairpins and that nasty hill. Vlad ran much of the 3000m effort with us but had to drop out with a knee injury which has been plaguing him recently. Felt comfortable at that pace and was able to pick it up by around 30secs/km over the final lap of each set. Was giving myself 4 mins recovery after the 400m effort in order to maximise recovery and maintain the quality of the session without driving myself into the ground. It also allowed me to run with Sarah and Adam (who is linking together some great track sessions) for a bit.
Silvio was punching out some solid reps over the tactical course, working hard on the straights and demonstrating a great turn of speed to finish off each effort. Will be interesting to see him in action during speed week. Rose P also had a brilliant sprint finish to each of her efforts. Very impressive.
TRAINING:
AM: ERS Track Session
1) 10min progressive warm up (4:30/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2, 2 x high knees).
2) 1 x 3000m, 1 x 2000m, 1 x 1000m X-Country runs (each effort followed by a 30sec break, 1 x 400m, 4min break)
3) 5 min c/down. 12km total for session.
3000m X-Country Run (with 400m)
> 3:46 (1.02km) (3:42/km)
> 3:53 (1.03km) (3:47/km)
> 3:19 (1.04km) (3:12/km)
> 1:19 (442m) (2:59/km)
2000m X-County Run (with 400m)
> 3:56 (1.02km) (3:52/km)
> 3:18 (1.04km) (3:12/km)
> 1:15 (443m) (2:51/km)
1000m X-Country Run (with 400m)
> 3:11 (1.04km) (3:03/km)
> 1:14 (446m) (2:47/km)
WEDNESDAY, DECEMBER 3, 2008
As it is my birthday today and I am another year older, my Maffetone HR limit goes down to 161BPM. How depressing... all those sessions where I have relied on that one extra BPM to get me through! As depressing as that is, it comes nowhere close to my morning on the bike. After 25mins of cycling up the highway with Vlad, I hit an incredibly sharp pot hole which punctured both of my tyres. A double flat! Between both of us we had the two tubes required while Vlad supplied the air for one of them from an air canister. The catch came when I realised my mini pump was broken. Without a pump or any air canisters, I wished Vlad well for the rest of his ride and flagged down a taxi. Managed to sneak in a spin class in the evening (HR was too high and I felt pretty uncomfortable for the whole session).
The day got much better as Diana showered me with presents and cooked a lamb rack roast and chocolate self saucing pudding for desert. With a full stomach and after being plied with 1998 Taylors St. Andrews shiraz and a selection of dessert wines I slept very soundly.
TRAINING:
AM: 25min cycle (12.5km). Avg HR 141BPM. Avg Spd. 30kph
PM: 45min spin. Avg HR 154BPM (188Max).
As it is my birthday today and I am another year older, my Maffetone HR limit goes down to 161BPM. How depressing... all those sessions where I have relied on that one extra BPM to get me through! As depressing as that is, it comes nowhere close to my morning on the bike. After 25mins of cycling up the highway with Vlad, I hit an incredibly sharp pot hole which punctured both of my tyres. A double flat! Between both of us we had the two tubes required while Vlad supplied the air for one of them from an air canister. The catch came when I realised my mini pump was broken. Without a pump or any air canisters, I wished Vlad well for the rest of his ride and flagged down a taxi. Managed to sneak in a spin class in the evening (HR was too high and I felt pretty uncomfortable for the whole session).
The day got much better as Diana showered me with presents and cooked a lamb rack roast and chocolate self saucing pudding for desert. With a full stomach and after being plied with 1998 Taylors St. Andrews shiraz and a selection of dessert wines I slept very soundly.
TRAINING:
AM: 25min cycle (12.5km). Avg HR 141BPM. Avg Spd. 30kph
PM: 45min spin. Avg HR 154BPM (188Max).
TUESDAY, DECEMBER 2, 2008
Bit of a crazy morning. Heading out for my usual warm up around Tunks Park, I came across a dead body directly under the Northbridge Bridge. Initially I thought it was a sack of fertiliser or woodchips left by the grounds keeper, however as I got closer the face jumped out at me. Asked if he was ok, but then realised he definitely wasn't. His spine was twisted up around his crumpled body, and the pools of blood around his head and from his nose and ears shocked me into action. Ran back to the carpark to where my mobile phone was and called the police. They were there within 5 mins and we jogged over to the scene. They confirmed that he was indeed dead, and after taping off the area they took a statement ("so... you were RUNNING down here? This early?"). Don't think I am a suspect.
One of the officers said that this was actually quite a common area for suicides, which shed some clarity on the remnants of police tape that I have occasionally seen whilst running by. Definitely left me in a bit of a daze, and probably gave the ERS athletes a bit of a scare, entering the carpark to see 6 police cars strewn over the lot.
Anyway... back to the training. The initial plan for the session was a 40min fartlek run around the circumference of all three ovals, however I thought it best to steer clear of the western side of the park and concentrate on the top oval. We ended up doing 6 x 6 min runs (1min easy, 1min hard x 3), with the guys tapering for Canberra HIM performing 4-5 reps. I myself performed 4 reps as my quads were still bloody sore (probably a little worse as the true effects of DOMS kicked in), my back was tightening up (must book in to see osteo Dave and physio Jobe) and I really wasn't in a good head space. The 1 min easy was taken at marathon race pace (3:40-4:00/km) and the 1 min hard was taken at ideal 10k race pace (at 2:50-3:05/km I was being optimistic!). Tried to keep it smooth and fluent, but it was a real struggle.
Luke H was running very well today, latching onto the Pete F and Steve B group. He should have a good run in Canberra. Rachel G popped along to the session and was working well with Scott A (who was training the house down as usual). With his willingness to push his body to its max again and again, it is easy to see how Scott gets his results so quickly. Nicola P made her ERS debut and was running very well, demonstrating that she still has the running ability that took her to representative honours in Cross Country as a school girl. The performance of the day went to Tim B who, returning from a 3 week absence from training, was motoring around the oval in close pursuit of Adam L. A few more ERS sessions like that and he will be in sub 40min 10k form for February Striders.
TRAINING:
AM: ERS Track Session
1) 5min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2).
2) 4 x 6min fartlek runs (1min easy, 1min hard) (1min walk recovery b/ween efforts)
3) 5 min c/down. 10km total for session.
4 x 6min fartlek runs (1min easy, 1min hard)
1) 1.86km (3:14/km)
2) 1.78km (3:22/km)
3) 1.84km (3:15/km)
4) 1.81km (3:18/km)
Bit of a crazy morning. Heading out for my usual warm up around Tunks Park, I came across a dead body directly under the Northbridge Bridge. Initially I thought it was a sack of fertiliser or woodchips left by the grounds keeper, however as I got closer the face jumped out at me. Asked if he was ok, but then realised he definitely wasn't. His spine was twisted up around his crumpled body, and the pools of blood around his head and from his nose and ears shocked me into action. Ran back to the carpark to where my mobile phone was and called the police. They were there within 5 mins and we jogged over to the scene. They confirmed that he was indeed dead, and after taping off the area they took a statement ("so... you were RUNNING down here? This early?"). Don't think I am a suspect.
One of the officers said that this was actually quite a common area for suicides, which shed some clarity on the remnants of police tape that I have occasionally seen whilst running by. Definitely left me in a bit of a daze, and probably gave the ERS athletes a bit of a scare, entering the carpark to see 6 police cars strewn over the lot.
Anyway... back to the training. The initial plan for the session was a 40min fartlek run around the circumference of all three ovals, however I thought it best to steer clear of the western side of the park and concentrate on the top oval. We ended up doing 6 x 6 min runs (1min easy, 1min hard x 3), with the guys tapering for Canberra HIM performing 4-5 reps. I myself performed 4 reps as my quads were still bloody sore (probably a little worse as the true effects of DOMS kicked in), my back was tightening up (must book in to see osteo Dave and physio Jobe) and I really wasn't in a good head space. The 1 min easy was taken at marathon race pace (3:40-4:00/km) and the 1 min hard was taken at ideal 10k race pace (at 2:50-3:05/km I was being optimistic!). Tried to keep it smooth and fluent, but it was a real struggle.
Luke H was running very well today, latching onto the Pete F and Steve B group. He should have a good run in Canberra. Rachel G popped along to the session and was working well with Scott A (who was training the house down as usual). With his willingness to push his body to its max again and again, it is easy to see how Scott gets his results so quickly. Nicola P made her ERS debut and was running very well, demonstrating that she still has the running ability that took her to representative honours in Cross Country as a school girl. The performance of the day went to Tim B who, returning from a 3 week absence from training, was motoring around the oval in close pursuit of Adam L. A few more ERS sessions like that and he will be in sub 40min 10k form for February Striders.
TRAINING:
AM: ERS Track Session
1) 5min progressive warm up (5:00/km down to 3:30/km). Drills (2 x knee lift #1, 2 x knee lift #2).
2) 4 x 6min fartlek runs (1min easy, 1min hard) (1min walk recovery b/ween efforts)
3) 5 min c/down. 10km total for session.
4 x 6min fartlek runs (1min easy, 1min hard)
1) 1.86km (3:14/km)
2) 1.78km (3:22/km)
3) 1.84km (3:15/km)
4) 1.81km (3:18/km)
MONDAY, DECEMBER 1, 2008
Energy wise I felt ok getting out of bed this morning, which was surprising after the hard race hit out yesterday. Relief was short lived once I started up on the spin bike, realising that I am not superman and that my body is still in recovery mode. Perhaps I pushed a little too hard (no HR data due to Garmin's flat battery) as my quads were very tender after the session. Skipped out on the evening spins in order to allow the body to settle down a bit.
TRAINING:
AM: 40 min spin.
Energy wise I felt ok getting out of bed this morning, which was surprising after the hard race hit out yesterday. Relief was short lived once I started up on the spin bike, realising that I am not superman and that my body is still in recovery mode. Perhaps I pushed a little too hard (no HR data due to Garmin's flat battery) as my quads were very tender after the session. Skipped out on the evening spins in order to allow the body to settle down a bit.
TRAINING:
AM: 40 min spin.
Monday, December 1, 2008
KURNELL SPRINT TRIATHLON (750m/20k/5k)
SUNDAY, NOVEMBER 30, 2008
A fast and furious sprint triathlon at Kurnell this morning produced a bit of a mixed bag of emotions. The race served as a final tune up for the Canberra HIM in 2 weeks time. Conditions were quite good in general- a little cool (water was freezing on those parts that wern't covered by the wetsuit), dry, sunny and with a little wind on the bike course. Anyway, race dissected below:
SWIM: Found myself a good position with plenty of room in the deep water start. Started out hard, and eventually settled onto the hip of another swimmer, swimming side by side until the exit. Felt as though I found a good rhythm, although I had to concentrate to maintain good technique over the final 200m or so as the arms were starting to fatigue. Came out in the top 15 of the wave (combined <24 and 50-54) and 9th in the AG, which surprised Diana who was spectating. Aim was to go sub 14mins so I was happy to tick this one off the list.
T1: Using Vlad's advice, I applied some conditioner to my arms and legs so the wetsuit came off pretty easily. Perhaps it could have been faster if I had been more brutal with it. All in all it was quite successfull (much better than Nepean).
BIKE: Managed to overtake a couple of cyclists in the early stages as I was slotting my feet into the shoes clipped into the pedals. Felt alot smoother in this part of the transition, not losing too much momentum. HR and ventilation rate were way up and I tried to get into a fast rhythm. Really wanted to make up alot of time on the bike course and then try to hold on in the run. Pushed the body hard and my legs were burning by the end. I had a few cyclist in front that I tried to reel in and I managed to catch the last group within sights by the final 5km.
Saw the Pro Tour guys drafting (legally) on the other side of the road as we passed, which made me very jelous. One of them was sitting up at the back having a drink and a chat! Made no difference to me however, and I finished smashed with a pretty average time (slower than earlier this year).
T2: Fairly well executed, however I think I will try a trick that the bloke next to me did: before he approached the dismount line, he swung one leg over the bike and coasted into the line before jumping off and into an immediate run. Much faster than what I did: stopped at the line before jumping of then starting my run. Just makes it alot smoother.
RUN: Legs were dead and I struggled to find a good rhythm on the 3 lap X-Country course. Had a stich come in under my rib cage (both sides) which made things uncomfortable but it wasn't debilitating. On the second lap I lost focus and took a wrong turn into some thick scrub where I tripped over. Dusted myself off and doubled back to get on course. Very frustrating! tried to take the frustration out on myself by pushing my body hard. Over the final 800m I started to kick up a decent pace on the flat section in order to make up some time. Finished with an ordinary time and was absolutely spent for my efforts.
KURNELL SPRINT TRIATHLON (Race #1):
> 1:04.46 (47th overall, 4th in 20-24 AG)
> Swim: 13.59 (123/9)
> Cycle: 33.56 (66/4)
> Run: 16.49 (19/3)
Previous Kurnell Triathlon (Mar, '08)
> 1:04.15 (57th overall, 8th in 19-23 AG)
> Swim: 14.19 (173/14)
> Cycle: 33.54 (83/9)
> Run: 16.00 (7/3)
Pretty disappointed to have gone SLOWER than the race in March, particularly on the bike where I have been putting in some decent training hours. Happy to have performed to expectations in the swim and to have had smooth transitions, however I am a bit bitter about the cycle and run splits. The mixed emotions are explained by the placings. 4th place in my age group (<24) is my best AG placing so far, and 47th overall was better than the 57th overall from March. In the end it is a tune up race and now I can take the positives with me into the race in Canberra.
TRAINING:
PM: 1 hour cycle (wind trainer). Avg HR 154BPM (170Max)
A fast and furious sprint triathlon at Kurnell this morning produced a bit of a mixed bag of emotions. The race served as a final tune up for the Canberra HIM in 2 weeks time. Conditions were quite good in general- a little cool (water was freezing on those parts that wern't covered by the wetsuit), dry, sunny and with a little wind on the bike course. Anyway, race dissected below:
SWIM: Found myself a good position with plenty of room in the deep water start. Started out hard, and eventually settled onto the hip of another swimmer, swimming side by side until the exit. Felt as though I found a good rhythm, although I had to concentrate to maintain good technique over the final 200m or so as the arms were starting to fatigue. Came out in the top 15 of the wave (combined <24 and 50-54) and 9th in the AG, which surprised Diana who was spectating. Aim was to go sub 14mins so I was happy to tick this one off the list.
T1: Using Vlad's advice, I applied some conditioner to my arms and legs so the wetsuit came off pretty easily. Perhaps it could have been faster if I had been more brutal with it. All in all it was quite successfull (much better than Nepean).
BIKE: Managed to overtake a couple of cyclists in the early stages as I was slotting my feet into the shoes clipped into the pedals. Felt alot smoother in this part of the transition, not losing too much momentum. HR and ventilation rate were way up and I tried to get into a fast rhythm. Really wanted to make up alot of time on the bike course and then try to hold on in the run. Pushed the body hard and my legs were burning by the end. I had a few cyclist in front that I tried to reel in and I managed to catch the last group within sights by the final 5km.
Saw the Pro Tour guys drafting (legally) on the other side of the road as we passed, which made me very jelous. One of them was sitting up at the back having a drink and a chat! Made no difference to me however, and I finished smashed with a pretty average time (slower than earlier this year).
T2: Fairly well executed, however I think I will try a trick that the bloke next to me did: before he approached the dismount line, he swung one leg over the bike and coasted into the line before jumping off and into an immediate run. Much faster than what I did: stopped at the line before jumping of then starting my run. Just makes it alot smoother.
RUN: Legs were dead and I struggled to find a good rhythm on the 3 lap X-Country course. Had a stich come in under my rib cage (both sides) which made things uncomfortable but it wasn't debilitating. On the second lap I lost focus and took a wrong turn into some thick scrub where I tripped over. Dusted myself off and doubled back to get on course. Very frustrating! tried to take the frustration out on myself by pushing my body hard. Over the final 800m I started to kick up a decent pace on the flat section in order to make up some time. Finished with an ordinary time and was absolutely spent for my efforts.
KURNELL SPRINT TRIATHLON (Race #1):
> 1:04.46 (47th overall, 4th in 20-24 AG)
> Swim: 13.59 (123/9)
> Cycle: 33.56 (66/4)
> Run: 16.49 (19/3)
Previous Kurnell Triathlon (Mar, '08)
> 1:04.15 (57th overall, 8th in 19-23 AG)
> Swim: 14.19 (173/14)
> Cycle: 33.54 (83/9)
> Run: 16.00 (7/3)
Pretty disappointed to have gone SLOWER than the race in March, particularly on the bike where I have been putting in some decent training hours. Happy to have performed to expectations in the swim and to have had smooth transitions, however I am a bit bitter about the cycle and run splits. The mixed emotions are explained by the placings. 4th place in my age group (<24) is my best AG placing so far, and 47th overall was better than the 57th overall from March. In the end it is a tune up race and now I can take the positives with me into the race in Canberra.
TRAINING:
PM: 1 hour cycle (wind trainer). Avg HR 154BPM (170Max)
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