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Training Log Archive: Nat and the Hat

In the 7 days ending Sep 3, 2016:

activity # timemileskm+m
  Triathlon1 6:10:26 70.21(5:17) 113.0(3:17) 200
  Cycling4 2:26:17 31.73 51.06 81
  Running3 58:40 7.15(8:13) 11.5(5:06) 13
  Stretching1 45:00
  Core/Strength1 20:00
  Total9 10:40:23 109.09 175.56 294

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SuMoTuWeThFrSa

Saturday Sep 3, 2016 #

7 AM

Triathlon race (Half Ironman-The Canadian) 6:10:26 intensity: (8:00 @1) + (55:00 @2) + (4:50:26 @3) + (12:00 @4) + (5:00 @5) 113.0 km (3:17 / km) +200m 3:15 / km
shoes: Bontrager Clips & Mizuno Wave

First ever Half Ironman!!! Placed first in my category! Gold ribbon! Not many 19 year old girls can say they woke up at 4 in the morning and raced a 1.9k swim, 90k bike, and 21.1k run (total=113k)! Happy with my swim and run time but not so much my bike time... my chain fell off 4 times and then one of the cycleogik dudes fixed it for me... turns out there was a loose screw on the crank set which kept making the chain fall off. It was fine when I was warming up and for the first ~10k but I guess with all the bumps and pot holes along the road, it came loose. So that took off a solid 15-20 mins... :( But overall, not too bad for my first Half Ironman! Didn't get my goal of sub 6 hours but I think I definitely could have if my tri bike didn't crap out on me.

Swim (1.9k): 37:08 1:57/100m
Bike (90k): 3:30:27 25.66 km/h <--- so slow!!! ugh! Need to get a tune up on the tri bike ASAP!!
Run (21.1k): 1:52:59 5:21/km

Transition 1: 5:23 minutes (swim to bike)
Transition 2: 4:29 minutes (bike to run)

Official results on Sportstats
C • Awesome job Natasha! 2

Friday Sep 2, 2016 #

2 PM

Running 20:01 [2] 3.98 km (5:02 / km)
shoes: Mizuno Wave Inspire 11 - Black

EZ 20' run with pick ups. The last training day before the big race tomorrow! The Half Ironman!!!! ah!! 2K swim, 90K bike, 21.2K run!!! Start is at 7:00 A.M. tomorrow morning at Mooney's Bay if anyone wants to stop by and cheer me on! :) The goal is to go sub 6 hours, let's see if I can do it! :D

Thursday Sep 1, 2016 #

6 PM

Cycling (bike path) 33:30 intensity: (25:00 @2) + (8:30 @3) 13.43 km (24.1 kph) +26m
shoes: Bontrager Hilo Triathlon Clips

EZ spin, making sure that all gears are working, and doing some spin-ups/accels.

Wednesday Aug 31, 2016 #

10 PM

Core/Strength 20:00 [3]

Tuesday Aug 30, 2016 #

Note
(rest day)

Rest/recovery day.

Monday Aug 29, 2016 #

5 PM

Running 30:01 [1] 5.81 km (5:10 / km) +13m 5:07 / km
shoes: Mizuno Wave Inspire 11 - Black

Today my training plan called for a 30' EZ run and a 30' spin.
11 PM

Cycling 30:00 [2]
shoes: N2 1080V2 New Balance

Sunday Aug 28, 2016 #

9 AM

Cycling (parkway) 1:15:27 intensity: (5:00 @1) + (25:00 @2) + (35:27 @3) + (10:00 @4) 35.48 km (28.2 kph) +34m
shoes: Bontrager Hilo Triathlon Clips

75' ride along the parkway. Starting off easy and then doing some sprints/pick ups just above and/or at race pace.
10 AM

Cycling warm up/down 7:20 [1] 2.15 km (17.6 kph) +21m
shoes: Bontrager Hilo Triathlon Clips

EZ warm down ride back home.

Running warm up/down 8:38 [1] 1.71 km (5:03 / km)
shoes: Mizuno Wave Inspire 11 - Black

Warming down the legs a bit more after the bike ride.
4 PM

Stretching (and yoga) 45:00 [1]

Stretching, rolling, and a bit of yoga

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