Suppose I should put some public goals out there before the big day...
Swimming: I am confident I can make the distance and will be extra Happy if they let us use a wetsuit. Knowing that the distance is OK, I am wanting to push it harder than I have at Nepean or Curly. Hopefully I can do a sub 40 swim. The dream would be to average 100m/min which will give me a 38min swim, but realistically probably won't happen. I am going to try and go out hard in the first few hundred metres and try and stay with a group which will help.
Cycle: I still feel like I am under done on the cycle leg and could do with a few more months training. Good news is that there is heaps of room for improvement for next year. The course is over the standard length of 90k. It is three loops of 31k. As I feel like I am underdone and in order to stay fresh for the run, my plan is to keep the HR below 150 which hopefully will result in an average of 28km/hr and 67min loops. I still don't really know how hilly the bike leg is so it is a bit of a guess. Some say it is mostly flat where others say it is really hilly. So the plan is to ride a 3:25 bike split including Transitions. (T1 is actually quite long including a 300m run).
Run: If all goes to plan, it will be time to have some fun. The course is a two lap course and the time I have in my head is sub 100mins. Hopefully if I hold back enough on the bike, this will be attainable. I haven't done a lot of run training in the last few months but I haven't lost fitness and I believe that I am in about 91-92 min form. 100 mins should be attainable. This is 4:45 pace.
In summary:
Swim : 0:40
Cycle: 3:25 (with transitions)
Run: 1:40
Total: 5:45
Nutrition: on the bike - sports drink, gels and water and a powerbar. Run - sportsdrink, gels and water with coke on the second lap.
Overall I am quite nervous and constantly reminding myself that whilst I am a little underdone, I have done some good training in the last 3 months and all will be OK.
Fingers crossed! Aaaaarrrrrrhhhhhhh!
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6 comments:
All the very best for Sunday Chris, I'm sure you'll go well. Enjoy it mate, look forward to the report.
Have fun out there. Mow 'em down in the run :-)
Best of luck.
Gnome
Go get 'em Chris. Good luck - can't wait to read the report !
Good luck Burglar..
Hope you nail it, can't wait to hear the report.
Cheers
IHS
Oh and oneother thing what's this "plenty of room for improvement next year" I thought it was just a teenage thing - you know experimentation!
Mate you've gone to the dark side!
I hope you're keeping the shiny side up Chris. It looks pretty miserable out there. Cool though, so good for running :)
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