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Training Log Archive: wilsmith

In the 7 days ending Sep 26, 2015:

activity # timemileskm+m
  Mountain biking3 6:26:00 49.27(7.7/h) 79.3(12.3/h) 1370
  Swimming3 56:30 1.45(38:51) 2.34(24:09)
  Running2 42:00 4.18(10:04) 6.72(6:15) 40
  Total7 8:04:30 54.9(8:49) 88.36(5:29) 1410

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Friday Sep 25, 2015 #

Running 20:00 [2] 3.4 km (5:53 / km) +20m 5:43 / km

Very easy jog around the run loop for this weekend. We have three laps of this, very flat with only 20m of climb per lap. But it's flat because it's on soft sand and beaches. As in, even the "inland" bits are pretty much all sandy. It'll be slow for sure, probably adds nearly 10%. I will be doing well to manage 45 minutes for the run on Sunday...

Thursday Sep 24, 2015 #

10 AM

Mountain biking 1:36:00 [3] 19.6 km (12.3 kph) +326m
ahr:132 max:178

Lap of MTB course plus a bit of messing around on the run course since the pontoon bridge hadn't been fully installed as we were ready to start. Interesting to see a couple of Euros simply strip off naked from the waist down and carry their bikes across the lagoon. I was content to simply wait for the bridge construction to be completed.

Lap felt easier today. Combination of rest day yesterday plus some rain last night firming up the sand.

I'm continually reminded out there in a crowd of other riders that so many of the field are actually regular triathletes out on MTBs. I'm certainly no speed demon or risk taker on the downhills, but was forced to pass slow-moving people littering the descents every time.

Challenging enough for me to do this course on my own, let alone have to dodge random traffic on the sketchiest parts. Welcome to the world of off-road triathlons...
4 PM

Swimming 25:00 [3] 1.05 km (23:49 / km)

One final swim in the Mediterranean before race day. From experience I know that I need to rest a couple of days before a big race. I'm not nearly fit enough to continue to taper/train right up to race day. Those days are a decade in the rear-view mirror now...

Wore the wetsuit today. Maybe wishful thinking, though Mike and Katharine were both shivering by the end of the session. Garmin said temp was a degree cooler in the water today. But it'll have to drop 1-2 degrees more before we get to wear wetsuits. And the pros need it to drop an extra two degrees beyond that. Their wetsuit cutoff is 20C, versus ours at 22C.

Swim felt fine, as you'd expect with a wetsuit on in salt water, plus relatively flat conditions. If only it works out that way on Sunday...

Tuesday Sep 22, 2015 #

11 AM

Mountain biking 2:50:00 [3] 33.0 km (11.6 kph) +570m
ahr:126 max:173

Another kick at the MTB course. Easier today. Climbs and descents more manageable.

On the downside, I broke a nipple. Sheared it right off. Fortunately, we have a spare set of wheels. And a teammate is bringing over a handful of extra nipples so that we can try to effect a repair with our makeshift setup here. We shall see. Hopefully no more breakage.

Apparently every year here there are a number of athletes who never make it to the start line due to injuries sustained in training... Let's hope for none of that on the Canadian side of things, at least.

4 PM

Swimming 25:00 [3] 1.0 km (25:00 / km)

Swimming in the Mediterranean. Rougher today than yesterday. Maybe 2-3 foot waves and chop. Inhaled water a few times - yucky salty taste never goes away during a swim. Harder to breathe to windward, but I'm pretty much a one trick pony on the breathing front - bilateral all the way.

Not easy conditions, for sure, but I guess I can survive on race day even without a wetsuit, as long as it doesn't get too much more tough out there.

Watch still says 25C, though it felt a bit cooler out beyond about 200m. Cutoff for wetsuits on race day is 22C...

Monday Sep 21, 2015 #

11 AM

Mountain biking 2:00:00 [3] 26.7 km (13.4 kph) +474m

MTB with Mike, on the course for this weekend's ITU World Championships here in Sardinia.

Not really much purpose-built MTB singletrack at all. Pretty standard for Euro trails really, so not unexpected. Basically 95% is double-track, old jeep roads that are rocky or sandy, with some rather loose sections that will certainly give us some concerns on race day.

Couple of really tough climbs that are rideable, and one that is completely unrideable even for the pros. The descents are pretty sketchy - loose sand/gravel/rocks on top of eroded hard pack, as you would expect from old jeep roads in the dusty/dry Mediterranean area. Enough loose sharp-edged rocks that flat tires are a possibility, including cuts to the sidewall.

Would probably have been a decent course for hard tail, but I'm here with my Epic so that's what I'll ride. Whatever. I wish I had remembered my 30-tooth chainring though. I could climb everything in 32x42 gearing, but having the 30T chainring would have given me more options for the ascents, and there are really no areas where I would miss the higher gearing that 32x10 would give (so 30x10 would have been totally adequate).

Oh well. Live and learn.

Swimming 6:30 [3] 0.29 km (22:25 / km)

Gentle swim in the Mediterranean. On the plus side, the beach where the race course will be is relatively sheltered, at least in today's wind/wave conditions. And, it's salt water so we float better than in fresh water.

On the negative side, my Fenix3 said it was 25C in the water, and I believe it, as it certainly felt warmer than most of my swims at home this summer (and we've been in the 22-24C range). So, there is certainly the distinct possibility of having a non-wetsuit swim. Which is not so good for a relatively weak swimmer such as myself. Oh well. Will take it as it comes. It's not as if I've been turning the world upside down in a frantic effort to make this race an awesome result...
4 PM

Running 22:00 [2] 3.32 km (6:38 / km) +20m 6:26 / km

Very easy jog/trot around the run course (or at least as much of it as we could find). Vast majority on beach or on loose sand in the forest. Not much climbing, but it'll be sloooooow. Not sure that I'm especially looking forward to that. Very little shade, and not much technical running at all. Certainly not the kind of course that favors old and out-of-shape orienteers...

We shall see what the legs will agree to do after the swim and the bike.

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