RUN warm up/down 5:00 [3] 1.0 km (5:00 / km) shoes: Pegasus 28
Bit of a warm up
10 AM
RUN race (Steeple) 12:24 3.0 km (4:08 / km) ahr:159 max:168 shoes: Lunar Racer
Whoops, fell at the 1st Steeple!
The girl beside me did a hand plant, and kicked her feet out to the side, and I was already in the air with nowhere to go, so took her out, overbalanced, and crashed onto my hands on the track, far out, my hands hurt.
Got myself up, but legs felt like lead, and the adrenalin rush was hard to control, staggered down the back straight thinking about pulling out, but once I had cleared the 1st water, all was good again, phew
Charles tried to run me down over the last 2 last, but I had the technique, so knew that if I gave a little kick at the last water (150 to go) I had him, but then the calf went, and I staggered again, but held on for 2nd 50+
So nice going over the low steeples, only 76 cm :)
MTB20:00 5.5 km (3:38 / km) +40m3:31 / km ahr:109 max:153 shoes: Pegasus 28
Rode up the hill to do some strides
RUN intervals 10:00 1.5 km (6:40 / km) +20m6:15 / km ahr:109 max:153 shoes: Pegasus 28
4 times 45 secs on a slight gradient, run/walk down recovery
Will see how it goes tomorrow, 3k track, then on Sat, 3k steeple and 1500, and Sun 10,000 and 800m If it goes well, all should be good for Sprint the Bay