08-02-2011, 04:08 AM
Afternoon TheEd,
I hope all is well with you.
Well I raced on Sunday, however with the continued heavy rain here in Victoria, the swim was cancelled. The swim was replaced with a 2k run.
So the duathlon legs were: 2k/26k/8k. Total time: 1:25:54
My splits:
2k run T1 26k bike T2 8k run
7:13 1:40 44:29 2:49 29:44
Unfortunately I have no hr data as I was expecting a swim, I didn't bring my Garmin. I was very happy with my overall performance. I ran out of steam about 16kms into the bike, however this was to be expected with the level of training. As I got tired I reverted to type on the bike which means I was mashing a big gear (too big). This came back to bite me in T2 and the start of the run. I got a cramp in hip flexor while trying to put my running flats on and had to sit down :duh: Then 200ms into the run I got a cramp in both calves at the same time :rofl: THis lost me about 1:20 but I'm sure it looked hilarious as a by-stander, not so enjoyable for me. In saying that, my bike time was respectable and under the circumstances I was delighted with my run.
Now I have a few things to put up for discussion with you. Competing in the last 2 tris has re-ignited my interest, so I have entered another couple of sprint dist events on 27 Feb and 14 Mar (both are 750/18.75/5). I am very happy with how I have trained in the last 4 weeks, in particular that I am still getting my quality run sessions in. My intention would be to continue with the same format. So basically all 1hr runs are replaced with a 1hr bike ride and slotting 3 swims in on easy days as well. This enables me to continue with quality runs (2k, 1k, long and 400s).
On top of this, there is a 6k race on next Sunday 13th Feb and a nice flat 10k on Saturday 6th March.
I would like to do a 3 week build up from 15th Mar - 4th Apr.
This would leave me a full 3 week cycle to prepare for an Autumn 10k on Sunday 24th April.
Does all this make sense, happy to discuss and thanks for your continued help.
Cheers,
N
I hope all is well with you.
Well I raced on Sunday, however with the continued heavy rain here in Victoria, the swim was cancelled. The swim was replaced with a 2k run.
So the duathlon legs were: 2k/26k/8k. Total time: 1:25:54
My splits:
2k run T1 26k bike T2 8k run
7:13 1:40 44:29 2:49 29:44
Unfortunately I have no hr data as I was expecting a swim, I didn't bring my Garmin. I was very happy with my overall performance. I ran out of steam about 16kms into the bike, however this was to be expected with the level of training. As I got tired I reverted to type on the bike which means I was mashing a big gear (too big). This came back to bite me in T2 and the start of the run. I got a cramp in hip flexor while trying to put my running flats on and had to sit down :duh: Then 200ms into the run I got a cramp in both calves at the same time :rofl: THis lost me about 1:20 but I'm sure it looked hilarious as a by-stander, not so enjoyable for me. In saying that, my bike time was respectable and under the circumstances I was delighted with my run.
Now I have a few things to put up for discussion with you. Competing in the last 2 tris has re-ignited my interest, so I have entered another couple of sprint dist events on 27 Feb and 14 Mar (both are 750/18.75/5). I am very happy with how I have trained in the last 4 weeks, in particular that I am still getting my quality run sessions in. My intention would be to continue with the same format. So basically all 1hr runs are replaced with a 1hr bike ride and slotting 3 swims in on easy days as well. This enables me to continue with quality runs (2k, 1k, long and 400s).
On top of this, there is a 6k race on next Sunday 13th Feb and a nice flat 10k on Saturday 6th March.
I would like to do a 3 week build up from 15th Mar - 4th Apr.
This would leave me a full 3 week cycle to prepare for an Autumn 10k on Sunday 24th April.
Does all this make sense, happy to discuss and thanks for your continued help.
Cheers,
N