Training Log Archive: KomyIn the 7 days ending Dec 10, 2016:
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Sunday Dec 4, 2016 #
7 AM
triathlon 11:03:49 226.43 km (2:56 / km) +263m 2:55 / km
ahr:137 max:173
Started out strong to get out of the smashfest. Got kicked in the face early and swallowed a good chunk of water. Found some good feet to follow and put in threshold efforts to catch back up if i fell off. mostly kept a medium to sub threshold pace. the return journey was a lot slower as the swell picked up and it was quite choppy. overall very happy with the swim
Started out quite strong with a downwind start, again trying to latch onto a group that put me at my target heart rate and power zones, found that it was fine downwind but going into the wind the group pushed hard and i wasn't willing to expend that effort early on. rode for a while alone until i found another rider to share the load. I tried to move up to the next group but realised they're too far ahead already. Because it was cold and my stomach decided it didn't like my drink nutrition that much i had to move to more gels bars and banana mix. i still managed to get down my 4 serves of drink by the 90k mark, and stopped to pick up my other premix bottle. Another group of riders slowly cruised by so i decided to try stay with them at least until the first turnaround by the coast. After that point my legs started to really fatigue around 140ks and i started really wondering why did i sign up for this! Next 40ks was pretty tough riding mostly solo, trying to keep forward momentum, take nutrition and not use too much energy. the wind changed direction which was nice in a section that started to feel like a never ending road. this meant that the last few ks into town were now going to be very tough straight into the wind.
Very happy to get rid of the bike. slow change into running gear, sunscreen up and a quick stretch. Felt amazing running which was really surprising after how i felt on the bike. Kept the heart rate around 150 to preserve energy which was really difficult because i really felt good running. I was a little full from the bike so didn't take any nutrition in the first hour only water until my stomach started getting sloshy. from there i switched to winners gels every 30minutes ish, endura drink and water still. Walking through every aid station and feeling so good until about 24k which was when my muscles said this is far enough! My easy pace and heart rate now wasn't so easy. Took more time in the aid stations and running after them was a real mental challenge every time. It helped having a friend about 10minutes behind me to keep me from walking. The crowd and music was really good energy.Very happy to pick up the last run band for the last loop. Last lap was enjoyable as the pain while running seemed to disappear a lot, i really enjoyed the vegemite on a stick and the watermelon was amazing too! Last 3k to go i felt really good, but my muscles were definitely starting to cramp up so i still walked the aid stations and took in cola. The final run chute was amazing with people lining the whole way making a lot of noise... So good to finish a long journey to that day! Everything went pretty much exactly to plan so very happy!
Started out quite strong with a downwind start, again trying to latch onto a group that put me at my target heart rate and power zones, found that it was fine downwind but going into the wind the group pushed hard and i wasn't willing to expend that effort early on. rode for a while alone until i found another rider to share the load. I tried to move up to the next group but realised they're too far ahead already. Because it was cold and my stomach decided it didn't like my drink nutrition that much i had to move to more gels bars and banana mix. i still managed to get down my 4 serves of drink by the 90k mark, and stopped to pick up my other premix bottle. Another group of riders slowly cruised by so i decided to try stay with them at least until the first turnaround by the coast. After that point my legs started to really fatigue around 140ks and i started really wondering why did i sign up for this! Next 40ks was pretty tough riding mostly solo, trying to keep forward momentum, take nutrition and not use too much energy. the wind changed direction which was nice in a section that started to feel like a never ending road. this meant that the last few ks into town were now going to be very tough straight into the wind.
Very happy to get rid of the bike. slow change into running gear, sunscreen up and a quick stretch. Felt amazing running which was really surprising after how i felt on the bike. Kept the heart rate around 150 to preserve energy which was really difficult because i really felt good running. I was a little full from the bike so didn't take any nutrition in the first hour only water until my stomach started getting sloshy. from there i switched to winners gels every 30minutes ish, endura drink and water still. Walking through every aid station and feeling so good until about 24k which was when my muscles said this is far enough! My easy pace and heart rate now wasn't so easy. Took more time in the aid stations and running after them was a real mental challenge every time. It helped having a friend about 10minutes behind me to keep me from walking. The crowd and music was really good energy.Very happy to pick up the last run band for the last loop. Last lap was enjoyable as the pain while running seemed to disappear a lot, i really enjoyed the vegemite on a stick and the watermelon was amazing too! Last 3k to go i felt really good, but my muscles were definitely starting to cramp up so i still walked the aid stations and took in cola. The final run chute was amazing with people lining the whole way making a lot of noise... So good to finish a long journey to that day! Everything went pretty much exactly to plan so very happy!