Run 6 miles 57:12 HR 147. Easy run on trails.
Bike 42.4 miles 2:19 HR 145.
I did all I could to stay with Dave and Gavin. I wound up drafting the last lap of 3. They killed me on the hills.
Run 5 miles 45:44 HR 150. A little bit quicker on a little bit shorter trail route.
The ride and runs were on the Ann Arbor Tri courses so they were a bit hilly which is my biggest weakness right now. The 4 hour training day was a tough day for me.
3 comments:
I've been noticing that you have some of the quickest training paces of all of the running blogs I read. It's very impressive. What are your 5K and 10K times?
I don't consider myself as a good runner but I'm much better than when I started. I've never done just a running race, all of my paces are based on predictions I feel I could achieve had I just done a run.
My best 5K is a 21:20 from the third leg of a duathlon. It was a 5K run, 30K bike, 5K run. My best 10K from an olympic dist triathlon (1.5K swim, 40K bike, 10K run) is 46:55. I feel that if I did just a 5K or 10K run I would be near 20:00 and 44:30.
My training paces are from Daniel's Running formula (VDOT 45) with an E pace modification from 9:20 to 8:45.
I am a middle of the pack runner in most of my races. I hope to make the top 25% this season. As for swimming I'm normally in the top 20% and biking I'm normally in the top 15%.
Twenty minutes for a 5K is blazing fast for an athlete with a day job! I don't think that would win any races here in Vancouver but you would beat probably 97% of the field.
My fastest 5K is about 22 minutes. I haven't done a 10K since I was a kid but using the conversion formulas I think it would be around 45 or 46 minutes.
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