Yep, finally made it this week 3.8k of swimming, 180k of riding and 42k of running - all in one week.
Good session yesterday with a 6k run after 100k on the bike. I did the same route as I did last week and was trying to go 6 mins quicker and break the 4 hours. I did it with 21 secs spare. I did however seem to struggle more than last week and the average HR suggests the same, so I can't get too excited. Ran 6k off the bike and it was really comfortable. It seems funny however I even like the feeling of running after riding! The HR was up a little, but I felt like I could have run at that pace (4:42) for at least 21k. All up 100k in 4:00 @ 25.0 (150) and 6k in 28:34 @ 4:42 (160).
Today was 2.3k in the pool. 500m splits were the fastest ever in 10:35, 10:45, 10:40 and 10:45.
So the ironman in training stats: (All sessions with exception of yesterday's run off the bike were done at an easy pace).
Swim: 1:30
Bike: 7:02
Run: 3:36
Total: 12:08
So to analyse some meaningless data, out of 1458 people that finished Port Ironman this year, this time would have placed me 816th. The swim split would be 1415th, cycle 1253rd and run 125th. I say irrelevant, because I didn't do 8:30 hours of training before I started each of the runs!
This coming is an easy week. With only 5 weeks to go till Canberra I would usually schedule a heavy week. However this week I have two significant races. Wednesday night is the JP Morgan corporate challenge. 5.6k at centennial park. http://www.jpmorganchasecc.com/events.php?city_id=16. It is a teams event where the top 4 times are added together. 2 x mens, womens and mixed team get a free trip to New York! ING have a really good chance of winning. Not that I will have anything to do with it. I am busting my gut to get third or fourth reserve and hope others leave ING and I get the call up :-).
I also have my tri debut this weekend and Penrith which I am really looking forward to. It is not nearly as daunting as HIM (especially the swim) and hopefully I can get some experience and learn a few things. After that a couple more heavy weeks and then taper.
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3 comments:
We should go for a ride one day. By 'we', I mean you & R go for a ride & then loop back & pick me up when you are finished ;-)
Good luck at the JP Morgan & I'll see ya Sunday!
Some nice stats there Burglar - don't undersell yourself for the JP either.
Now all you have to do is cut out the 6 days of recovery ;)
A 3:36 marathon would be bloody good. I think you'll save most time on the bike.
Say g'day to Plu for me.
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