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Training Log Archive: wilsmith

In the 7 days ending Sep 19, 2015:

activity # timemileskm+m
  Road Cycling1 1:05:19 24.85(22.8/h) 40.0(36.7/h) 450
  Running2 56:04 8.08(6:56) 13.0(4:19) 160
  Swimming2 43:10 1.43(30:12) 2.3(18:46)
  Mountain biking1 34:00 5.59(9.9/h) 9.0(15.9/h) 120
  Total2 3:18:33 39.95(4:58) 64.3(3:05) 730

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Wednesday Sep 16, 2015 #

3 PM

Swimming 15:05 [3] 0.8 km (18:51 / km)

Home early from work, time for a swim with Katta. Eventually all this lovely warm weather will be gone, may as well take advantage of the open water swimming while we can!

Swam a hard first 350m in 5:28, which was pretty good considering the small bit of chop out there. Took it easy around the island, then drafted on Katta's feet back across the bay.

Mountain biking 34:00 [3] 9.0 km (15.9 kph) +120m

Relatively easy MTB around the CIL lands with Katta. Woods pretty dry, making the riding much easier on many trails, and allowing for a bit more exploration around. So much awesome terrain out there...

Running 11:35 [4] 3.0 km (3:52 / km) +60m 3:31 / km
ahr:160 max:172

Then the run to make it a brick. Or technically a triathlon, since we did start with an open water swim too. Tried to keep the pace up there, though was never really pushing "painful" hard. Just "kinda" hard. Like I'd love to do in a triathlon.

I recognize that I'll never see a 34-minute 10k again. But I really should be doing better than this. I think 36 minutes would be awesome at this point in my life, and 37-38 is a more realistic goal unless I'm actually willing to do some proper running training...

Next week in Sardinia is going to hurt.

It's frustrating. I know I have pretty reasonable fitness for my age, since for the most part I'm crushing the majority of the old guys on the bike in triathlons, and I'm certainly not particularly gifted with cycling talent. But it's as if my body has forgotten how to run. Or more to the point, forgotten how to suffer enough to run really, really hard. Apparently I'm a sissy in my old age...

Sunday Sep 13, 2015 #

10 AM

Swimming race 28:05 [4] 1.5 km (18:43 / km)

Lakeside Olympic Distance Triathlon

My turn to race, after being the spectator, photographer, and general helper for Katta (Sprint) and Sofia and Mia (Kids of Steel) yesterday. Weather still rather cold, about 10C with showers, clouds, and lots of wind - gusts of 50kph, and still some guys were riding disc wheels. Oh well - to each their own.

The water temp was 19C, and the official triathlon corrected temp (factoring in wind and air temperature) was 14.5C. I was shivering at the start line, for sure.

Reasonable swim, as in nothing terrible happened. But not a great swim. I never did find good feet to draft. Lots of guys my pace, whom I could easily pass if I focused on long efficient strokes, but I would then slack off or wander off the line and see the same suits again. And again. Sigh.

I guess this is an "average" time for me, in windy and slightly wavy conditions. For the swim I was 6/24 in my age group, 39/149 overall. So, not disastrous but certainly no cause for celebration.

Road Cycling race 1:05:19 [4] 40.0 km (36.7 kph) +450m

The bike was, as usual, much better.

Windy conditions and tough going, which suits me just fine. Not a day to break any speed records, but still managed to average just under 37kph, which was quite satisfying given the high winds. Used Katta's bike, which was pretty decent overall. I was a bit worried about the more aggressive aero position and what it would do to my back and neck (and run after the ride). It was tough to hold my head in position for the whole ride, as I'm certainly out of practice for aero bike riding.

Passed the usual chain of folks, moving myself up to 15th overall from 39th out of the water. Quite satisfied with my time on the bike ride compared to the field - was 5th overall on the bike. And was the fastest of any male over 30 years. The only guys who beat me were pro or in the younger age groups.

At the end of the bike, I was leading my age group, though that was to be short-lived...

Running race 44:29 [4] 10.0 km (4:27 / km) +100m 4:14 / km

Brutal run. Not a tough course. I just felt awful through it, that's all.

My stomach was not a happy camper, and just after the 1km mark, I had to pull off into the bushes to make an unscheduled pit stop. Yikes. Hardly ever have to do this (thankfully). Lost around 60-90 seconds there, and just after I hopped back onto the road, I was passed by the next guy in M40-44. He was not going too much faster than I was, but on this day it was enough. I just didn't have it in me to go hard, and was hovering on the verge of needin another pit stop the whole way.

Luckily, made it to the end of the race and a more official comfort station.

And managed to hold onto the second place position, though it certainly wasn't pretty.

Was 15th overall, and 2nd in my age group. Decent I guess, though should have been better in the swim and the bike.

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