Post injury - wanting sub 40min

[dale_8888]

Hey TheEd,

Hope the move went well

Haven't done much since last time we spoke.

07 Dec: 2.2km swim
10 Dec: 10km ride (easy)

I was trying to rest however I was really busy and on my feet a lot during the week so I don't think the rest was optimal at all!

Anyway today I did the Canberra ironman 70.3. I was quite upset with my run time and I was hurting sooo much more than after 40km on the bike, which surprised me based on the brick session I did a few weeks back.

The run splits are:

km time av HR max HR
1 5:27.7 159 167
2 5:31.2 161 165
3 5:32.1 162 164
4 5:33.5 161 165
5 5:40.2 161 166
6 5:39.0 162 167
7 5:41.0 161 167
8 5:46.8 163 168
9 5:22.0 165 168
10 5:20.9 166 170
11 5:23.5 167 170
12 5:25.5 167 170
13 5:33.0 166 171
14 5:16.9 169 173
15 5:30.7 168 171
16 5:44.2 167 170
17 5:50.3 166 171
18 6:17.6 165 167
19 5:31.9 164 167
20 5:38.7 165 168
21 6:08.9 166 170

total 21km, 1:57.55, pace 5:37/km, av HR 164

Not going to lie, it was very very hard with my left foot being numb for at least the first half of the race!!!