Running race 1:25:13 20.86 km (4:05 / km) +49m4:02 / km ahr:164 max:178 shoes: Adidas Adios Boost
Ironman 70.3 Asia Pacific Championships Total time 04:33:15 7th in age group 56th overall male Swim 00:36:24 T1 00:01:24 Bike 02:28:25 T2 00:01:51 Run 01:25:10
Felt pretty strong going into this after following a specific taper plan on trainerroad... if nothing else it took the stress out of whether i was doing it right... Swim - Was pretty hard to keep my bearings. i was expecting to be able to see the rowing lane ropes and just follow it, but the water was too murky. Had a lot of trouble sighting, especially on the way out as the sun was directly ahead. Would have benefited significantly from the practice swim. Only really got into a rhythm drafting a guy in the last 200m. Bike - Felt good and consistent the whole bike, although all the corners etc were exceptionally slow being held up by triathletes who can't handle their bikes. Broke my handlebars on the first lap hitting a little pothole, so was lopsided for most of the ride. Run - Tried to stay really efficient and relaxed for the first 10-12k, especially after the tummy was having some issues requiring a quick toilet stop, and half an hour or so of no food, just ice and water, which worked as my HR was staying around 162 at 4mink-ish. from there it was just a matter of ramping up a little as i got more confident that there weren't going to be any cramp or energy issues, and felt like close to a sprint finish.
So happy to execute the race so well after a couple of slightly dissappointing executions this year. Felt comparitively fresh at the finish, but felt i'd done all i could as well.
For Next Time Definately need to work on open-water swimming, could save 5 mins on better open water technique. If nothing else, take advantage of the "practice swim" the day before. During the swim, concentrate on swim technique rather than stressing so much on direction. Bike - If i do another one, i should probably invest in race wheels and race tires. Practice mounting and dismounting the bike, feel like i lost a minute there. Run - felt good. Just need to avoid the blood blister which developed on the sole of my foot.
To be more competitive at this level, idefinately need to take 5 mins off the swim (which should be do-able), and 10-15mins off the bike. 7ish mins of that is aero wheels and helmet, 3 mins is on-the-day specifics (transition, getting a clear run at the turns, slightly better pacing with a power meter), and 5 mins is spending more than 6 weeks on bike training. With that, i would win my agegroup!
Run 1st in cat, 39th overall (including 18 pros) Bike 20th in cat (15 mins off leader) Swim 23rd in cat (6 mins off leader) Total time 7th in cat, 59th male overall (including 18 pros)
Carb load a bit more enjoyable than previous races, just drinking extra carbs and eating a few extra meals. Will eat normal tomorrow with plenty of water and electrolytes... 32 degrees forecast for race day!
Swimming28:33  1.4 km (2.9 kph)
Taper swim. 300 Wu 3x200 tempo 4x50 flat out 300 cd
Think the 50s were around 35s which is nice.
Running15:19  3.3 km (4:38 / km) +30m4:26 / km shoes: GT2000 WhiteOrange
"Mount Albert +1" Steady State with some technique work. Felt tough but not unsustainable. only concern is the same high-hamstring areas that caused issues in WS marathon. hopefully they hold out. Taper feels good roughly following the trainerroad taper program, if for no other reason than not feeling like i'm second guessing myself.
Running9:24 1.89 km (4:58 / km) +48m4:25 / km ahr:124 max:135
Swimming37:27 1.7 km (2.7 kph) ahr:128 max:155
checking that swimming with HRM and my tri-top is ok given Sunday will likely be no-wetsuit. Was concerned about the pockets creating drag but swam a 1:25 100m expecting closer to 1:30, so i guess its not a problem. Interesting to see HR in the pool as well. Then did a short pyramid 100,200,300,300,200,100 on 2min equivalents. Technique - full body roll and adjusting strokerate for speed Feeling very confident in the pool at the moment
Running18:43 2.43 km (7:43 / km) +84m6:35 / km ahr:135 max:143
Didn't really feel the need to do this session on the turbo so took trainerroad's recommended session and did the "Adams" taperweek session by feel in Centennial park. 7mins, 5mins, 3mins, 2mins at increasing effort, 1-2mins rest. Felt pretty good, position feel nice, legs still pretty fatigued, but starting to feel like they have a bit of pep again, esp at high cadence.
Running tempo 37:29  9.38 km (4:00 / km) +135m3:44 / km shoes: Adidas Adios Boost
wucd and 5k "tempo" around 3:30 pace. surprised by the amount of leg-speed at the moment. I guess it makes sense given i've always seen muscular strength as a personal weakness, and i'm probably as strong as i've ever been at the moment in the legs (for short distances)