Wednesday Workout:
Evening: 40 mile ride
Evening Result: 40 miles / 2:16 hours / average heart rate 137 bpm
Thursday workout:
Morning: 1750 yard swim - 500yard warm-up; 5 x 100 sw-15" rest, 10 x 50 15" rest; 250yard cool down
Evening: 50 minute run
Evening Result: 38:16 run / 4.38 miles / average heart rate 153 bpm / 8:44 minute pace
Friday workout: Skipped
Saturday workout: Skipped
Sunday workout: YOLO Olympic distance race
2:57:37 / 10th of 21 in age group
Swim: 1400 yards / 29:49 minutes / 10:39 pace / 7th in age group
Bike: 24.96 miles / 1045 feet climb / 1:19:13 minutes / 18.9 mph average / 9th in age group
Run: 10k / 141 feet climb / 1:03:28 minutes / 10:13 per mile average / 15th in age group
Link to course map: http://www.5430sports.com/yolo-course/
This week had abbreviated workouts in an attempt to taper prior to the race. The race went well, but I bonked hard on the run. I need to remember salt tabs and to do a better job of eating on the bike. The swim was my surprise because I was breathing every third stroke and gassed out at ~300 yards. I switched to every stroke and got back into aerobic range, which pushed my pace up quickly. The bike leg had three long climbs, which were wearing. The run was just pitiful. Eating during the race and more run training will be my focus going forward. If I can get my run faster, I think I can place
Last week I laid out my goals as:
Swim: 24 minutes (actual 29:49 minutes)
Bike: 1:25 hours (actual 1:19 hours)
Run: 60 minutes (actual 1:03 hours)
Total: 2:49 hours (actual 2:57 hours) *If I back out transitions, it's 2:51:30
I'll call that a near hit for my goals. 2.5 minutes off my estimates isn't too bad. I am debating signing up for another Olympic between now and Austin. Mostly to practice my food consumption and see if I can place a bit better in doing so (ego boost for Austin).
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