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Training Log Archive: rickyp

In the 7 days ending May 13:

activity # timemileskm+m
  Running5 3:11:50 25.05(7:40) 40.31(4:46) 41
  Cycling1 3:00:35
  Swimming (Open Water)4 1:27:47
  Total8 7:40:12 25.05 40.31 41

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Sunday May 13 #

3 PM

Swimming (Open Water) 14:39 [2]

773m

Surprise surprise plan was to take it easy today. Quads are feeling it most after yesterday. Joined a few others in a short open water swim. Couldn't go straight out to sea as they have taken the buoys away so went round some other buoys closer to shore.

Saturday May 12 #

8 AM

Running warm up/down 3:42 [2] 0.46 km (8:03 / km)
ahr:132 max:148

Didn't leave enough time as I wanted so only managed a short WU in my wetsuit.
9 AM

Swimming (Open Water) race 29:45 [3]

IronMan Mallorca 70.3 Swim - 1869m

After extrapolating the time from my recce I thought that 32:30 was achievable so opted for the start pen 32:30 - 35:00. Waiting in the pen though i grew impatient and judging the people around me i thought i was quicker so I hopped over the barrier to the 30:00 - 32:30. This would also mean i started 5-10 mins earlier.

I found i made the right decision as was swimming with people roughly my pace. May have taken the lines a bit wide but it meant i wasn't swimming over people and was able to be calm and focus on my swimming.

29:45 - 5 mins under initial 35 min target. Well chuffed. Good start

Running 4:59 [2] 0.71 km (7:01 / km)
ahr:128 max:156

IronMan Mallorca 70.3 - Transition 1

Logging these as it was an incredibly long transition length-wise. I was fairly swift as well.

Cycling race 3:00:35 [3]
ahr:151 max:168

90.02km +928m avg 29.9km/h

IronMan Mallorca 70.3 Bike

Bike was running smooth so this calmed my initial fears. I settled into a nice rhythm of around 90rpm at an effort level that felt comfortable. It was pointless trying to race everybody else as, what became apparent yesterday at bike check-in, i had one of the least expensive bikes. This meant that on the flat there was no contest and they would come cruising past. No chance of picking up a time penalty for drafting as they were up the road in the blink of an eye.

On the main hill though it was a different matter. It started at 22km and lasted for 7.5km +419m avg 6%. Suddenly most of the guys on top bikes were coming to a stand still and i was tearing past loving life.

After a few little peaks, the main descent started at 36km and included some nasty switch backs. There were two reasons i did not like this part of the race. 1) My left quad was aching like hell maybe as a result of my climbing. 2) My bike still was not stopping as quickly as i expected it too and after nearly coming off at the first switch back i took the next 14 very slowly.

Dissapointly there was still half the course to go of mainly flat which endured a similar pattern to the first part of the race where the good bikes would now re-overtake me and there was nothing I could do. Quad stopped aching after a while which relieved me ahead of the run which I was willing for. Finally I rolled into town and was very happy with my ride.

3:00:35 - Bang on initial target of 3 hours
12 PM

Running 2:24 [3] 0.34 km (7:04 / km) +3m 6:46 / km
ahr:141 max:144

IronMan Mallorca 70.3 Transition 2

Running race 1:31:20 [4] 21.32 km (4:17 / km)
ahr:161 max:174 shoes: Hoka One One Clifton 4 (Red)

IronMan Mallorca 70.3 Run

Massive adrenline surge starting the run, overtaking people with ease. Settled into a pace was not that stupid 3:50 min/km.

First 10km went by and I was still on for my target time of 1:25. My mistake though was I ate another gel at this point and with no Active Root to calm my stomach, like I had on the bike, I started to feel sick. At this point though i thought that it could be heat exhaustion so I kept taking water and had another two gels. Pace was slipping now all the time and was very relieved to finally reach the finish 6:20 over target but it could have been worse. It was extremely hot and i think i was only overtaken twice.
2 PM

Note

Very relieved that training for this has gone fairly well and have been able to stay ill and injury-free.

Excluding transitions then I was only 1:40 over my target time which I am very happy with for my first attempt as there are many places where things can go wrong. Lots of lessons learnt if I ever do another one.

Friday May 11 #

7 AM

Running 43:27 [2] 8.34 km (5:13 / km)
ahr:135 max:148 shoes: Hoka One One Clifton 4 (Red)

Did a recce of the run course this morning. The course is 3 laps so just did one at an easy pace. Was imagining running round it tomorrow when it is full of spectators cheering you on. Not a fan of the two short out and back loop bits towards the end of the lap but the rest of the course will be fast and its dead flat except for a little bridge. The back straight along the edge of a main road will be a bit of a drag but i'm looking forward to running along beach-side path lined with people. Sea was like a mill pond, dead flat this morning so looking good for tomorrow.
3 PM

Note

Opted to get a bike service rather than go for a ride with the others as I was worried the rear break wasn't fully working and I will be needing it for the tricky descents. That seems to have been fixed along with a good clean and tune up. Bit nervous now ahead of the bike leg having not gone out for a spin but had very little time as i had to get my bike in transition at a certain time and sorting out the different bags of stuff was daunting. Not long to go now. Could reach 23-24°C tomorrow. ☀
Route Choice


Thursday May 10 #

Note

✈ Majorca

May take the bike out for a spin later to make sure it isn't damaged after the flight
5 PM

Swimming (Open Water) 13:24 [2]

811m

Decided we would sort our bikes out tomorrow so instead we went and did a recce of the swim. The course is a simple 3 sides of a long rectangle so went up about half way, cut across then back to the beach. First time i've swam properly in the sea and the salt water wasn't as bad as I was expecting. Sea bed was only ever about 20m deep and it wasn't very choppy either. Hoping it will be similar conditions on Saturday.

Wednesday May 9 #

5 PM

Running 45:58 [2] 9.14 km (5:02 / km) +38m 4:56 / km
ahr:134 max:155 shoes: Hoka One One Clifton 4 (Red)

HFW + easy 20 mins to take it up to 45. Felt better as it progressed

Tuesday May 8 #

Note
(rest day)

Monday May 7 #

7 PM

Swimming (Open Water) 29:59 [2]

1680m

I knew some people would be at Croft farm for some open water swimming so thought I might join them. As it tuned out, most of them had opted to go swim in the nearby river as the lake had slime and weeds but three of us weren't worried about that so set off. Aim was to do around 1600m which worked out at 3 laps. Temperature of the lake was around 16-17°C which was very pleasant.

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