Wednesday
Swim 2200 yards during lunch
Bike right after work 3 hours easy pace for endurance.
Entire workout (142 watts):
Duration: 3:01:15
Work: 1529 kJ
TSS: 164 (intensity factor 0.74)
Norm Power: 152
VI: 1.07
Distance: 58.228 mi
Min Max Avg
Power: 0 698 142 watts
Cadence: 29 113 84 rpm
Speed: 0 32.9 19.4 mph
Pace 1:49 0:00 3:06 min/mi
Hub Torque: 0 495 53 lb-in
Crank Torque: 0 898 149 lb-in
Thursday off for personal reasons
Friday
Run 5.1 miles easy pace
Bike 1:20 out to Beck and 7 mile road, moderage pace. Antonio hooked up with me.
Run 5.1 miles again moderate pace
Power-Tap #1:
Duration: 1:20:47
Work: 737 kJ
TSS: 93.4 (intensity factor 0.842)
Norm Power: 173
VI: 1.11
Distance: 25.641 mi
Min Max Avg
Power: 0 404 155 watts
Cadence: 33 105 85 rpm
Speed: 0 33.9 19.2 mph
Pace 1:46 0:00 3:08 min/mi
Hub Torque: 0 365 59 lb-in
Crank Torque: 0 581 167 lb-in
Saturday
Swim 2 laps of Trout Lake ~ 3000 yards ~ 60 minutes
Bike 2 hours on Hilly Island Lake Kensington route. Rode with Antonio again.
Entire workout (145 watts):
Duration: 2:09:48
Work: 1127 kJ
TSS: 150 (intensity factor 0.834)
Norm Power: 171
VI: 1.18
Distance: 41.008 mi
Min Max Avg
Power: 0 555 145 watts
Cadence: 34 105 84 rpm
Speed: 0 34.7 19.0 mph
Pace 1:44 0:00 3:10 min/mi
Hub Torque: 0 292 61 lb-in
Crank Torque: 0 565 162 lb-in
Saturday, August 30, 2008
Wednesday, August 27, 2008
Tuesday 8/26
A little tired but still good. Just this week and the next untill I let off for Pineman.
Amy's brick night
Run 3.1 miles 25:30 easy run to warm up
Bike 21.8 miles 58 min 183 watts NP 204, I hit the hills fairly hard.
Run 6.2 miles 49:43, brisk working on Daniels M pace (HIM run pace)
Very nice outside, a little on the cool side. It is definitely getting darker earlier now
Amy's brick night
Run 3.1 miles 25:30 easy run to warm up
Bike 21.8 miles 58 min 183 watts NP 204, I hit the hills fairly hard.
Run 6.2 miles 49:43, brisk working on Daniels M pace (HIM run pace)
Very nice outside, a little on the cool side. It is definitely getting darker earlier now
Tuesday, August 26, 2008
Monday 8/25
Run 5.2 miles on the Hilly route at lunch. Uneventfull, a little tired so I didn't push any of the hills, kept training stress down a bit and made the run just junk miles.
Swim 3050 meters at LTF Commerce
400 warm up
300 pull
7X150 quick :15 rest
8X100 Base intervals :10 rest
12X25 kick :07 to :10 rest
200 cool down
Felt fairly strong and motivated knowing I was done for the day when the swim was done.
Swim 3050 meters at LTF Commerce
400 warm up
300 pull
7X150 quick :15 rest
8X100 Base intervals :10 rest
12X25 kick :07 to :10 rest
200 cool down
Felt fairly strong and motivated knowing I was done for the day when the swim was done.
Friday and the weekend
Friday I kept it easy and just swam 3200 meters
Saturday
Swim 1 lap of Trout Lake
Bike 2 hours in hills ~37 miles
Run 1.8 miles, I was so tired and out of energy
Sunday
Take pictures at the Island Lake Triathlon that Karen was in.
Run 14.7 miles 2:06:53 at Island Lake.
Started from Kent Lake parking lot and ran the Blue MTB trail which started 2.5 miles away.
It was hot and humid, a very nice day to run on the trail where 75% of the run was well shaded. Felt fairly strong and liked the fact that I was only running that day. Not having to work beforehand helped too.
I liked the format for the week and will be doing that again with the longer ride on wednesday and long run on sunday.
Saturday
Swim 1 lap of Trout Lake
Bike 2 hours in hills ~37 miles
Run 1.8 miles, I was so tired and out of energy
Sunday
Take pictures at the Island Lake Triathlon that Karen was in.
Run 14.7 miles 2:06:53 at Island Lake.
Started from Kent Lake parking lot and ran the Blue MTB trail which started 2.5 miles away.
It was hot and humid, a very nice day to run on the trail where 75% of the run was well shaded. Felt fairly strong and liked the fact that I was only running that day. Not having to work beforehand helped too.
I liked the format for the week and will be doing that again with the longer ride on wednesday and long run on sunday.
Friday, August 22, 2008
Thursday
We went out to Island lake so Karen could try out some race wheels and get in some uninterupted training. We got out there a little later than I had hoped but got the work done.
Run 5.1 miles after work ~ 42 minutes of easy/mod running
Bike 1 lap at Island Lake ~14 miles
Run 45 minutes ~ 5.4 miles Started easy then built up to M pace
Run 5.1 miles after work ~ 42 minutes of easy/mod running
Bike 1 lap at Island Lake ~14 miles
Run 45 minutes ~ 5.4 miles Started easy then built up to M pace
Thursday, August 21, 2008
Wednesday
Changed up a bit like I said I would
Swim during lunch, didn't get as far as I wanted to but still got in some work
2100 meters
400 warm up
300 pull w/paddles work on form
7X200 on 3:35
Bike on Hines keeping the intensity low to moderate, stayed in the 150's for the first half then 160's for the second half. Did my usual sprint on Merriman Rd at the end and got that 800+ watts. Still have not beat the light yet but it's the closest I've been. I just need a couple more seconds
Entire workout (146 watts):
Duration: 3:02:57
Work: 1581 kJ
TSS: 174 (intensity factor 0.762)
Norm Power: 156
VI: 1.07
Distance: 60.271 mi
Min Max Avg
Power: 0 817 146 watts
Cadence: 35 106 85 rpm
Speed: 0 32.8 19.9 mph
Pace 1:50 0:00 3:01 min/mi
Hub Torque: 0 505 53 lb-in
Crank Torque: 0 920 152 lb-in
Swim during lunch, didn't get as far as I wanted to but still got in some work
2100 meters
400 warm up
300 pull w/paddles work on form
7X200 on 3:35
Bike on Hines keeping the intensity low to moderate, stayed in the 150's for the first half then 160's for the second half. Did my usual sprint on Merriman Rd at the end and got that 800+ watts. Still have not beat the light yet but it's the closest I've been. I just need a couple more seconds
Entire workout (146 watts):
Duration: 3:02:57
Work: 1581 kJ
TSS: 174 (intensity factor 0.762)
Norm Power: 156
VI: 1.07
Distance: 60.271 mi
Min Max Avg
Power: 0 817 146 watts
Cadence: 35 106 85 rpm
Speed: 0 32.8 19.9 mph
Pace 1:50 0:00 3:01 min/mi
Hub Torque: 0 505 53 lb-in
Crank Torque: 0 920 152 lb-in
Wednesday, August 20, 2008
Monday Tuesday
Monday
Run 5.1 miles during lunch on hilly route ~43 minutes
Swim 3100 Base and LT intervals
Tuesday
Run 3.1 miles M pace
Bike 21.8 hard AP 193 watts NP 210
Run 6.2 miles M pace
Run 5.1 miles during lunch on hilly route ~43 minutes
Swim 3100 Base and LT intervals
Tuesday
Run 3.1 miles M pace
Bike 21.8 hard AP 193 watts NP 210
Run 6.2 miles M pace
Monday, August 18, 2008
I know it's been a while
Yes, I've been slacking...on both the blog and training side but still having fun.
Since I wrote last I've raced Muncie, Waterloo, Steelhead and Sylvania
Muncie 5:07 ...Good trial, at too late the night before, learned from that mistake
Waterloo the next day... Just racing Bernie, had a lot of fun
Steelhead Duathlon 4:39 ... Not very happy about the race, still a good day and came in as planned.
Sylvania Oly 2:15.xx ... Good day, personal best on that course, windy so the bike was a little bit slower than usual plus I was a bit tired from Steelhead the week before.
Next race planned is Pineman provided training goes as planned. I've got to put in a solid 3 weeks of training before the race and not taper so much. I think I taped too much before Steelhead.
Going to shake the training plan up some and move around my long bike and run. New basic week goes as follows. Highest priority of the day goes to the training in Bold
Mon Run, Swim
Tue Run, Bike, Run
Wed Swim, Bike long
Thu Bike, Run
Fri Swim, Run
Sat Swim OW, Bike intervals, Run LT
Sun Run long
Since I wrote last I've raced Muncie, Waterloo, Steelhead and Sylvania
Muncie 5:07 ...Good trial, at too late the night before, learned from that mistake
Waterloo the next day... Just racing Bernie, had a lot of fun
Steelhead Duathlon 4:39 ... Not very happy about the race, still a good day and came in as planned.
Sylvania Oly 2:15.xx ... Good day, personal best on that course, windy so the bike was a little bit slower than usual plus I was a bit tired from Steelhead the week before.
Next race planned is Pineman provided training goes as planned. I've got to put in a solid 3 weeks of training before the race and not taper so much. I think I taped too much before Steelhead.
Going to shake the training plan up some and move around my long bike and run. New basic week goes as follows. Highest priority of the day goes to the training in Bold
Mon Run, Swim
Tue Run, Bike, Run
Wed Swim, Bike long
Thu Bike, Run
Fri Swim, Run
Sat Swim OW, Bike intervals, Run LT
Sun Run long
Monday, July 07, 2008
Monday
Swim 2650
Warm up 200 swim 200 pull 200 swim 100 kick 300 pull/paddles
5X200 :15 rest
13X50 :10 rest (50's 'till I got kicked out of the pool cuz of the rain)
The weather looked good when I started but was soon overcast and threatening rain so I got as much in as I could. The outdoor pool was nice, Dawn P warmed up with me 'till another lane became available.
Warm up 200 swim 200 pull 200 swim 100 kick 300 pull/paddles
5X200 :15 rest
13X50 :10 rest (50's 'till I got kicked out of the pool cuz of the rain)
The weather looked good when I started but was soon overcast and threatening rain so I got as much in as I could. The outdoor pool was nice, Dawn P warmed up with me 'till another lane became available.
Sunday, July 06, 2008
Thursday - Friday and the Weekend
Thursday
Swim 2900 yards
Bike 1:30 out to 7 and Beck road. Nothing special just riding.
Friday
Swim 2000 meters, kind of tired and just getting pool time.
Saturday
I wanted to pace out my HIM bike strategy so I did Gordo's HIM sim again.
Plan was to ride the first 1:15 of the bike under 170 watts and the second 1:15 under 180 watts
Run 45 min 5.35 miles smooth just under long run pace
Bike 2:30 - 1:15 at 168 watts, second 1:15 at 178 watts TSS 168 ~ 53 miles
Run 48:09 6.0 miles close to HIM run pace
I pretty much nailed the pacing on the power side, the course was a little hilly and I wasn't using race wheels so the speed was a little slower that what I would expect to see at Muncie and Steelhead. The second run I felt very strong, I felt that had I been running 13.1 miles I could have picked it up for the second half of the run.
Sunday
Run on track but I was tired. Note to self, don't do track intervals the day after a race sim :P
Warm up 1.5 miles
6X400 with 400 recovery
cool down
Bike
1 hour 20.2 miles
I felt very good on the bike despite how I felt on the track but it was still just a leisurely ride.
So bike pacing at Muncie this weekend is the Key reason I'm going. Planning on riding exactly as I did on Saturday. On a normal day I should be in near 2:30. With a 32 to 35 min swim and a 1:45 run I should come in just over 4:50, that would be a very good race for me.
Swim 2900 yards
Bike 1:30 out to 7 and Beck road. Nothing special just riding.
Friday
Swim 2000 meters, kind of tired and just getting pool time.
Saturday
I wanted to pace out my HIM bike strategy so I did Gordo's HIM sim again.
Plan was to ride the first 1:15 of the bike under 170 watts and the second 1:15 under 180 watts
Run 45 min 5.35 miles smooth just under long run pace
Bike 2:30 - 1:15 at 168 watts, second 1:15 at 178 watts TSS 168 ~ 53 miles
Run 48:09 6.0 miles close to HIM run pace
I pretty much nailed the pacing on the power side, the course was a little hilly and I wasn't using race wheels so the speed was a little slower that what I would expect to see at Muncie and Steelhead. The second run I felt very strong, I felt that had I been running 13.1 miles I could have picked it up for the second half of the run.
Sunday
Run on track but I was tired. Note to self, don't do track intervals the day after a race sim :P
Warm up 1.5 miles
6X400 with 400 recovery
cool down
Bike
1 hour 20.2 miles
I felt very good on the bike despite how I felt on the track but it was still just a leisurely ride.
So bike pacing at Muncie this weekend is the Key reason I'm going. Planning on riding exactly as I did on Saturday. On a normal day I should be in near 2:30. With a 32 to 35 min swim and a 1:45 run I should come in just over 4:50, that would be a very good race for me.
Wednesday, July 02, 2008
Wednesday's long run
I delayed my swim untill thursday cuz I've had trouble in the beginning of my long runs.
Run 14.2 miles 1:58:xx HR 142
Interesting run, I felt like crap for the first 3 miles then near mile 4 I hooked up with Jay S again who was out for an easier run. Turned around at Newburgh rd (4 miles in) and ran with Jay for a while, that really picked me up and got me feeling better. He turned around a few miles later and I felt like a million bucks, I even had to watch the pace so I wouldn't go too fast.
I heard some thunder crackling behind me but the clouds didn't look that thick so I continued with my plan and ran out just past the toboggan hill (dead man's hill) and turned around for the 4 mile trip home. A light sprinkle and gentle breeze kept me cool on the way, at 1 mile to go the rain started comming down a little bit more but still very managable, as soon as I got under the carports by my place the rain really started comming down, allmost like someone held it back for me untill I was finished :)
So a little interesting run, the trend of feeling better in 3 to 4 miles continues although I don't know why. Just another day to go and it's a 3 day weekend :)
Run 14.2 miles 1:58:xx HR 142
Interesting run, I felt like crap for the first 3 miles then near mile 4 I hooked up with Jay S again who was out for an easier run. Turned around at Newburgh rd (4 miles in) and ran with Jay for a while, that really picked me up and got me feeling better. He turned around a few miles later and I felt like a million bucks, I even had to watch the pace so I wouldn't go too fast.
I heard some thunder crackling behind me but the clouds didn't look that thick so I continued with my plan and ran out just past the toboggan hill (dead man's hill) and turned around for the 4 mile trip home. A light sprinkle and gentle breeze kept me cool on the way, at 1 mile to go the rain started comming down a little bit more but still very managable, as soon as I got under the carports by my place the rain really started comming down, allmost like someone held it back for me untill I was finished :)
So a little interesting run, the trend of feeling better in 3 to 4 miles continues although I don't know why. Just another day to go and it's a 3 day weekend :)
Tuesday, July 01, 2008
Tuesday
Amy's brick
Run 3.1 miles in 25:30 to get warmed up
Bike 16 minutes before the main ride
Bike 21.8 miles in just over 56 minutes stoplights included, by myself.
Run 6.2 miles in 49:10. First 5K at 8:10 pace, second 5K just under 8:00 or M pace
I got a pinch flat on the bike ride and did my best to catch the leaders. I caught 2 minutes on them in 20 miles but that was the best I could do. I rode as hard as I could just making sure I was over 200 watts for most of the time and over 300 climbing. I finished 3 minutes behind them, not bad for 1 rider against 4.
The run I took out easy, a little under my long run pace. My PE was probably 5 out of 10. The second loop I just wanted to run M pace or just under 8 min/mile. I was fairly tired by then and the PE went up to about 7. It had cooled off a little bit so it was a pleasant run.
Run 3.1 miles in 25:30 to get warmed up
Bike 16 minutes before the main ride
Bike 21.8 miles in just over 56 minutes stoplights included, by myself.
Run 6.2 miles in 49:10. First 5K at 8:10 pace, second 5K just under 8:00 or M pace
I got a pinch flat on the bike ride and did my best to catch the leaders. I caught 2 minutes on them in 20 miles but that was the best I could do. I rode as hard as I could just making sure I was over 200 watts for most of the time and over 300 climbing. I finished 3 minutes behind them, not bad for 1 rider against 4.
The run I took out easy, a little under my long run pace. My PE was probably 5 out of 10. The second loop I just wanted to run M pace or just under 8 min/mile. I was fairly tired by then and the PE went up to about 7. It had cooled off a little bit so it was a pleasant run.
Monday, June 30, 2008
Monday...My easy day
Sticking with monday as my easy day getting ready to get the work done for the next 3 days
Swim 2900 yards
400 warm up
6X100 :15 rest
6X100 pull :15 rest
2X200 :15 rest
2X200 pul :15 rest
8X50 kick on back
100 cool down
Swim 2900 yards
400 warm up
6X100 :15 rest
6X100 pull :15 rest
2X200 :15 rest
2X200 pul :15 rest
8X50 kick on back
100 cool down
Sunday, June 29, 2008
Friday and the weekend
Good and bad...
Friday
Swim 3000 meters
1100 warm up
400 moderate
2X200
4X100
8X50 sprints
300 cool down
Bike
Planned 10X3 min hard 1 min easy but tore up a tire
Completed
20 min warm up
6X3 min hard 1 min easy
had to get a ride home.
Saturday
Swim 2 loops of Trout Lake ~3000 yards
Bike 3:30 or 5 loops of Island Lake Rec Area ~ 68 miles
Sunday
Watch Karen race at Kensington, I'll have some pictures soon
Run on Track (yes me on the track :)
3.2 mile warm up
6X800 with 400 recoveries
1.something cool down
800 times were set using Mcmillan Running Calculator
3:18 to 3:28 Speed workout for long distance runners
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday
Swim 3000 meters
1100 warm up
400 moderate
2X200
4X100
8X50 sprints
300 cool down
Bike
Planned 10X3 min hard 1 min easy but tore up a tire
Completed
20 min warm up
6X3 min hard 1 min easy
had to get a ride home.
Saturday
Swim 2 loops of Trout Lake ~3000 yards
Bike 3:30 or 5 loops of Island Lake Rec Area ~ 68 miles
Sunday
Watch Karen race at Kensington, I'll have some pictures soon
Run on Track (yes me on the track :)
3.2 mile warm up
6X800 with 400 recoveries
1.something cool down
800 times were set using Mcmillan Running Calculator
3:18 to 3:28 Speed workout for long distance runners
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday, June 27, 2008
Life gives you your days off
Friends have asked me
"What day do you take off from training"
I reply with "I don't schedule any days off, I just have 2 easier days per week. Life will give me my days off."
Well, yesterday was one of them,
After the storm blew through it was fairly nice outside and I wanted to get my bike ride in. Everything was going well and just after about 20 minutes of warm up, a spoke popped on my front wheel the same way it did at TTT Camp. I wasn't going to do intervals on it the way it was so I bagged the bike ride and drove around in search of a new set of spokes. I found a set at a local bike store and respoked the wheel last night.
Since I missed my ride last night I'll be doing it today weather permitting as well as my longer swim.
"What day do you take off from training"
I reply with "I don't schedule any days off, I just have 2 easier days per week. Life will give me my days off."
Well, yesterday was one of them,
After the storm blew through it was fairly nice outside and I wanted to get my bike ride in. Everything was going well and just after about 20 minutes of warm up, a spoke popped on my front wheel the same way it did at TTT Camp. I wasn't going to do intervals on it the way it was so I bagged the bike ride and drove around in search of a new set of spokes. I found a set at a local bike store and respoked the wheel last night.
Since I missed my ride last night I'll be doing it today weather permitting as well as my longer swim.
Wednesday, June 25, 2008
Wednesday
Swim at lunch but not much
1500 meters in about 30 minutes
Run 14.1 miles in 1:58
Once again, hard to get going for the first 4 miles then I felt good.
West on Hines drive and around the Newburgh lake 2 times then headed home. I ran with Jay S for a while when we crossed paths, we chatted for a while and made the time go by quickly. While I ran a bit quicker, I hope I didn't slow him down too much cuz he is just a crazy fast runner.
I seemed to have missplaced my HRM transmitter and have gone without it for the last 2 days. It's not a big deal since I don't train by it anyway :P
1500 meters in about 30 minutes
Run 14.1 miles in 1:58
Once again, hard to get going for the first 4 miles then I felt good.
West on Hines drive and around the Newburgh lake 2 times then headed home. I ran with Jay S for a while when we crossed paths, we chatted for a while and made the time go by quickly. While I ran a bit quicker, I hope I didn't slow him down too much cuz he is just a crazy fast runner.
I seemed to have missplaced my HRM transmitter and have gone without it for the last 2 days. It's not a big deal since I don't train by it anyway :P
Tuesday, June 24, 2008
Monday Tuesday
I got rained out of the pool on Monday and had to move indoors, then got booted out of the indoor pool cuz of lightning so I only got about 1200 yards in.
Tuesday - easier like planned
Edit: I ran 3.1 miles before biking. Somewhere around 25 minutes
Bike 21.8 miles 58 minutes 173 watts NP 190 watts. I stuck with the group and lead less than half of the ride as opposed to the last few weeks where I lead 90% of the ride.
Run 6.2 miles 49 minutes, first loop near 8:10, second loop a little quicker. Just trying to stay strong for thursday.
Tuesday - easier like planned
Edit: I ran 3.1 miles before biking. Somewhere around 25 minutes
Bike 21.8 miles 58 minutes 173 watts NP 190 watts. I stuck with the group and lead less than half of the ride as opposed to the last few weeks where I lead 90% of the ride.
Run 6.2 miles 49 minutes, first loop near 8:10, second loop a little quicker. Just trying to stay strong for thursday.
Maumee Bay Tri (some pictures)
Before start setting up :)
Comming out of water (the short guy)
Heading out on the bike
Comming in on the bike
About 1 mile into the run
About 1 mile to go
In the finish chute
A lot of watermelon :)
Post race
Comming out of water (the short guy)
Heading out on the bike
Comming in on the bike
About 1 mile into the run
About 1 mile to go
In the finish chute
A lot of watermelon :)
Post race
Somewhere in the park
Looks like I'm heading out on the run.
Monday, June 23, 2008
Training Thoughts
I've gotten my key workouts in lately but not all of the extra stuff in. They key workouts have left me very tired and I feel a change is in order.
My strengths
Swim...So much better than last year, 2 to 3 minutes better in Oly distace races
Bike...Stronger than last year, FT is up to 215 right now, that is where I hoped to be in August and there is still room for improvement.
My weakness
Run...Still the same speeds as last year but I'm probaby 6 weeks ahead right now.
My changes
Swim...No change, still staying with 4 swims of varying intensities per week.
Bike...Easier on tuesday for quicker recovery, I don't need the Tempo work right now on that day. Going to schedule longer speed intervals on thursday or friday. Keep weekend riding the same.
Run...More consistant running and 35 to 40 miles per week. I feel that 6 weeks out of Steelhead is the right time to add some speedwork.
Tuesday will be backed down to M pace for the second loop of the brick instead of T pace.
Keep Wednesday long run the same.
Find time to fit 3 to 5 miles on thursday
Try to fit in a trail run on Saturday
Schedule track time on sunday starting with 5k of 800 meter intervals
My strengths
Swim...So much better than last year, 2 to 3 minutes better in Oly distace races
Bike...Stronger than last year, FT is up to 215 right now, that is where I hoped to be in August and there is still room for improvement.
My weakness
Run...Still the same speeds as last year but I'm probaby 6 weeks ahead right now.
My changes
Swim...No change, still staying with 4 swims of varying intensities per week.
Bike...Easier on tuesday for quicker recovery, I don't need the Tempo work right now on that day. Going to schedule longer speed intervals on thursday or friday. Keep weekend riding the same.
Run...More consistant running and 35 to 40 miles per week. I feel that 6 weeks out of Steelhead is the right time to add some speedwork.
Tuesday will be backed down to M pace for the second loop of the brick instead of T pace.
Keep Wednesday long run the same.
Find time to fit 3 to 5 miles on thursday
Try to fit in a trail run on Saturday
Schedule track time on sunday starting with 5k of 800 meter intervals
Maumee Bay Triathlon
I decided to race on Sunday down a Maumee State Park since I was down there allready for my son's show.
Very nice park and was put on by one of the best race organizers around, HFP Racing.
I'll have some pictures later today.
Swim
It was a beach start and I've been swimming well lately so I started at the front. The horn went off and I was running into the water, after a few dolphin dives I swam hard for 100 strokes then settled into a smooth pace. I caught a lot of people from previous waves and had to swim around them. For the most part it was OK but sometimes I got wacked by them inadvertently, mostly in the back. It was 2 laps and the second lap went as well as the first, smooth swimming and fairly uneventfull. I was out of the water in 22 minutes.
Bike
After a 54 second transition I was off on the bike. I was told it was flat and it was. It is the only race that I've done that is flatter than Sylvania :) Since I wasn't really rested for this race I was concerned about going too hard on the bike, then I remembered that I really wanted this race to be a test and it was also a "C" race so I decided to go fairly hard. I seemed to settle in to about 200 watts fairly well which brought me back in 1:03:30...Not my best but a solid ride. The course had a little bit of wind, maybe 5 mph, and it seemed like I was going into it about 75% of the time which suits me fine since I am more aero than most cuz of my size. The roads outside of the park were in fairly good condition and allowed for a lot of speed. There were Police and volunteers at every intersection and I felt very safe during the ride.
Run
Back in transistion and out in 54 seconds (again!!!) even though I put socks on it went pretty quick.
I really didn't know where to go comming out of transistion but the volunteers pointed me in the right direction and I followed the cones that marked the way really well. When I got to the path I just settled in to my quickest pace I felt I could hold for the entire run. After a few minutes into the run, Tom Demerly passed me smiling away, it looked like he was having a good time and just ran away, I wasn't able to follow. I lost a little concentration and my second mile was a little slower than the rest, when I realized it I picked it back up. I hit the turn around just under 23 minutes and wanted to try and neg split the run, I wound up doing that but just by 1 sec so I felt it was a good run for me at just under 46 minutes. I'm not a great runner and I really felt slow during the run despite it being my quickest Oly Tri run by a few seconds.
2:13:18 is my best Oly time, good for 4th in AG and 21st overall...not a bad day for going into a race unrested :) I was very happy with the result.
Very nice park and was put on by one of the best race organizers around, HFP Racing.
I'll have some pictures later today.
Swim
It was a beach start and I've been swimming well lately so I started at the front. The horn went off and I was running into the water, after a few dolphin dives I swam hard for 100 strokes then settled into a smooth pace. I caught a lot of people from previous waves and had to swim around them. For the most part it was OK but sometimes I got wacked by them inadvertently, mostly in the back. It was 2 laps and the second lap went as well as the first, smooth swimming and fairly uneventfull. I was out of the water in 22 minutes.
Bike
After a 54 second transition I was off on the bike. I was told it was flat and it was. It is the only race that I've done that is flatter than Sylvania :) Since I wasn't really rested for this race I was concerned about going too hard on the bike, then I remembered that I really wanted this race to be a test and it was also a "C" race so I decided to go fairly hard. I seemed to settle in to about 200 watts fairly well which brought me back in 1:03:30...Not my best but a solid ride. The course had a little bit of wind, maybe 5 mph, and it seemed like I was going into it about 75% of the time which suits me fine since I am more aero than most cuz of my size. The roads outside of the park were in fairly good condition and allowed for a lot of speed. There were Police and volunteers at every intersection and I felt very safe during the ride.
Run
Back in transistion and out in 54 seconds (again!!!) even though I put socks on it went pretty quick.
I really didn't know where to go comming out of transistion but the volunteers pointed me in the right direction and I followed the cones that marked the way really well. When I got to the path I just settled in to my quickest pace I felt I could hold for the entire run. After a few minutes into the run, Tom Demerly passed me smiling away, it looked like he was having a good time and just ran away, I wasn't able to follow. I lost a little concentration and my second mile was a little slower than the rest, when I realized it I picked it back up. I hit the turn around just under 23 minutes and wanted to try and neg split the run, I wound up doing that but just by 1 sec so I felt it was a good run for me at just under 46 minutes. I'm not a great runner and I really felt slow during the run despite it being my quickest Oly Tri run by a few seconds.
2:13:18 is my best Oly time, good for 4th in AG and 21st overall...not a bad day for going into a race unrested :) I was very happy with the result.
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