I’ve been quite busy this week so haven’t had time to blog properly. This is a quick summary of the last two days training.
Bike ride Wednesday
I did a 20 minute warm up at 31.1kph along mainly flat roads. Then followed it with a 20 minute hard set on hilly roads at 29.5kph average speed. Then I ended my ride with 12:45 at 26.3kph cool down. I was really happy with my ride because it shows I’m consistently riding faster than I was before I started this program.
Total: 25.81km @ 29.3kph.
I was supposed to do 12 x 400m repeats at race pace this morning but was short of time because I had to leave home at 4:50am to get to the Australian Youth Triathlon Championships on the Sunshine Coast where I was volunteering as a technical official. I got up just before 4am and got 7 x 400m repeats completed before I had to get ready to leave.
I started with a 1.5km warm-up during which I measured out some 400m stretches of road near my home. Then I did my reps in the darkness as rain started to fall. I had 30 – 60 seconds rest between each rep:
- 1:25:15 (395m – 3:35 pace)
- 1:06:72 (317m – I totally blew up – 3:31 pace)
- 1:39:90 (428m – 3:53 pace)
- 1:37:60 (399m – 4:05 pace)
- 1:39:82 (411m – 4:03 pace)
- 1:32:97 (429m – 3:37 pace)
- 1:35:70 (401m – 4:02 pace)
I felt awful when I finished my 7 x 400m repeats and barely managed my 350m cool down jog and 200m walk up the steep hill to my home. But at the time I didn’t realise just how fast I was running my repeats. I was disappointed about them all day until just now when I checked my pace and realised I did them really quickly for my current running standards. Now I’m pleased with this morning’s training (and am not surprised I had some cramping between stopping and showering).
Rest of today’s adventures
I spent the rest of today out in the rain at the Australian Youth Triathlon Championships. It took me 2 hours to ride my motorbike to the event and it poured rain the whole way. Visibility was about 50m and I felt like a cold drowned rat when I arrived. I spent the next 4-5 hours out in the rain at the bike turn-around watching some young 13 – 18 year old stars gutting it out on the wet course. I was glad that I bought my self a Goretex jacket last week because I stayed cosy and dry all day despite the rain. I enjoyed the event immensely and it was worth the long 2 hour ride home in some of the most disgusting motorcycling conditions I’ve ever experienced (almost a total grey out with many drivers not bothering to put their lights on or only putting park lights on – making it stressful and tiring, especially seeings my motorbike wet weather gear totally failed).
I was supposed to go for a 60 minute bike ride this evening but the 4 hour return motorbike ride totally took it out of me and I fell asleep on the lounge room floor from about 3pm to 6pm.