After last weekend's 60k, I felt a little run down all week, with a sore throat. I tried to be sensible and back-off the training. I was feeling good by this morning and it was finally time to go for the first long ride.
The plan was to meet Paul and Richard at 7am however Paul pulled out. Richard and I meandered down to Narrabeen before turning left into Wakehurst Parkway where we picked up the pace (me mostly dragging). We then headed back to Long reef to watch the Pub to Pub fun run. It was a little surreal to be on a bike, watch a running race. We watched it and different stages before meeting up with Christian and Brendan?
We headed up Macarrs Creek Rd and up to Terry Hills. I fell way beind on the climb up but felt stronger than I thought I would be. Took the long way home through Frenchs Forest and Seaforth. All up 67k in 2:37 (plus stops)at 25.4km/hr (153). Heart rate was probably too high for a long ride.
Only 10 weeks to go and I have only done 3 swims. I think I need to be doing 3 swims per week for a while to get the confidence up.
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About Me
- Hamburglar
- I am a guy in his mid thirties who took up running in 2005 as a New Year's resolution. I am a Coolrunner, I am a Sydney Strider and this is my blog...
Blog Archive
Personal Bests
| 5k | 18:33 | Apr 11 | CR 5k challenge |
|---|---|---|---|
| 10km | 36:43 | June 11 | Sydney 10 - Homebush |
| City to Surf | 59:08 | Aug 08 | City to Surf |
| Half | 83:08 | May 11 | SMH Half |
| Marathon | 3:00:55 | July 10 | Gold Coast |
| Sixfoot | 4:44:47 | Mar 10 | Sixfoot |
Possible Upcoming races
| Date | Event | Goal |
|---|---|---|
| July 2011 | Gold Coast Marathon | sub 3 |
2009 Results
| 11 Jan | Bogong to Hotham | 11:12:50 |
|---|---|---|
| 14 March | Sixfoot Track | 5:24:58 |
| 26 April | SMC Half Marathon | 88:17 |
| 17 May | SMH Half Marathon | 85:11 |
2009 Corporate Cup
| 4 Feb | 26:10 | Struggled |
|---|---|---|
| 18 Feb | 25:15 | Getting Better |
| 18 Mar | 25:30 | Post sixfoot |
| 1 Apr | 23:50 | Surprised |
| 15 Apr | 23:45 | Fast point in hot conditions |
| 13 May | 23:20 | Equal PB |
2008 Results
| 1 Jan | Beyond the Black stump | 4:19 |
|---|---|---|
| 6 Feb | Corporate Cup | 26:15 |
| 8 Feb | Shelley Twilight 5k | 19:34 |
| 1 Mar | Nth Head Striders 10k | 45:55 |
| 5 Mar | Corporate Cup | 25:30 |
| 8 Mar | Sixfoot Tarck Marathon | 5:43:13 |
| 19 Mar | Corporate Cup | 25:30 |
| 13 April | Canberra 50k | 4:24:26 |
| 28 May | Corporate Cup | 24:45 |
| 1 June | The Great Nosh | 79:33 |
| 11 June | Corporate Cup | 23:50 |
| 25 June | Corporate Cup | 23:50 |
| 29 June | Woodford to Glenbrook | 1:54:53 |
| 13 July | Dolls Point Half | 89:23 |
| 30 July | Corporate Cup | 24:10 |
| 6 Aug | Corporate Cup | 23:30 |
| 10 Aug | City to Surf | 59:08 |
| 30 Aug | CR 5k challenge | 18:51 |
| 3 Sep | Corporate Cup | 23:20 |
| 6 Sep | Nth Head 10k | 39:23 |
| 17 Sep | Corporate Cup | 24:35 |
| 21 Sep | Sydney Half Marathon | 87:58 |
| 1 Nov | Sydney to the Gong 90k | 3:10 |
| 12 Nov | JP Morgan 5.6k | 21:36 |
| 16 Nov | Nepean Tri (1/30/10) | 2:05:38 |
2007 Results
| 26 Jan | Australia Day 10k - Penriff | 40:54 |
|---|---|---|
| 3 Feb | Lane Cove Striders 10k | 41:41 |
| 21 Feb | Corporate Cup | 24:45 |
| 3 Mar | Homebush Striders 10k | 40:07 |
| 10 Mar | Sixfoot | 5:01:33 |
| 21 Mar | Corporate Cup | 26:10 |
| 4 Apr | Corporate Cup | 24:40 |
| 7 Apr | Domain Striders 10k | 41:24 |
| 18 Apr | Corporate Cup | 24:40 |
| 5 May | North Head Striders | 39:36 |
| 16 May | Corporate Cup | 24:20 |
| 20 May | SMH Half | 89:38 |
| 30 May | Corporate Cup | 24:35 |
| 27 June | Corporate Cup | 24:05 |
| 30 June | CR 5k challenge | 19:06 |
| 3 Jul | Corporate Cup | 27:45 |
| 25 Jul | Corporate Cup | 28:35 |
| 29 Jul | Cities Marathon | 3:21:15 |
| 12 Aug | City to Surf | 59:23 |
| 15 Aug | Corporate Cup | 23:45 |
| 30 May | Corporate Cup | 24:35 |
| 18 Aug | Nth Bchs Fat Ass 60k | 6:27:10 |
| 29 Aug | Corporate Cup | 25:30 |
| 1 Sep | Striders 10k - Nth Head | 39:29 |
| 12 Sep | Corporate Cup | 24:25 |
| 10 Oct | Corporate Cup | 24:20 |
| 24 Oct | Corporate Cup | 24:30 |
| 3 Nov | Striders 10k - Lane Cove | 42:26 |
| 14 Nov | JP Morgan (5.6k) | 21:20 |
| 18 Nov | Nepean Tri (1/30/10) | 2:03:24 |
| 1 Dec | Nth Curly 2k Swim | 50:03 |
| 16 Dec | Canberra Half Ironman | 6:12:29 |
2006 Results
| 12 Feb | Striders Equaliser (14km) | 80:04 |
|---|---|---|
| 15 Feb | Corporate Cup | 26:40 |
| 1 Mar | Corporate Cup | 25:55 |
| 4 Mar | Striders 10k, Homebush | 42:40 |
| 15 Mar | Corporate Cup | 25:15 |
| 29 Mar | Corporate Cup | 24:55 |
| 9 Apr | Canberra Marathon | 3:26:57 |
| 6 May | Striders 10k, Nth Head | 41:32 |
| 4 Jun | The Great Nosh (15k) | 79:08 |
| 11 Jun | Manly Soft Sand Half | 2:08:06 |
| 21 Jun | Corporate Cup | 24:50 |
| 25 Jun | Manly Dam 2.5k Cutler Run | 8:54 |
| 25 Jun | Manly Dam 10k Cutler Run | 42:06 |
| 5 Jul | Corporate Cup | 25:35 |
| 19 Jul | Corporate Cup | 24:10 |
| 30 Jul | Cities Marathon | 3:48:20 |
| 5 Aug | Striders 10k, Lane Cove | 41:57 |
| 13 Aug | City to Surf | 60:03 |
| 30 Aug | Corporate Cup | 24:10 |
| 2 Sep | Striders 10k, North Head | 40:10 |
| 17 Sep | Sydney Marathon | 3:18:23 |
| 27 Sep | Corporate Cup | 27:10 |
| 7 Oct | Striders 10k, Homebush | 44:26 |
| 11 Oct | Corporate Cup | 25:05 |
| 18 Oct | Corporate Cup | 25:40 |
| 22 Oct | Striders Internal Half | 92:28 |
2005 Results
| 2 April | Foster 5k | 21:45 |
|---|---|---|
| 7 May | North Head Striders 10k | 46:42 |
| 22 May | SMH Half | 1:44:24 |
| 25 Jun | Manly Dam 10k | 48:20 |
| 6 Aug | Lane Cove Striders 10k | 43:37 |
| 14 Aug | City to Surf | 63:47 |
| 5 Nov | Lane Cove Striders 10k | 42:50 |
| 11 Dec | Canberra HIM | 1:42:56 |
3 comments:
3-4 swims a week, with one of them open water is about perfect I reckon. Try and schedule them in after your hard runs/rides and use them as recoveries, as well as stretching sessions for your back after spending time on the aero bars.
of course, I've done less swimming than your good self - so we're both in the same boat!
Mate - sounds like it is all going great. If you learn to swim can you teach me? :)
I don't know... Kirra Rankin doesn't do any swim training for her triathlons these days.
I think the sportstracks 'problem' could be due to the 'short sampling' that Garmin does (every second before discarding). That's why you sometimes get 3:20 as a 'fastest km rate' when you're only running 5:30s.
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