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Training Log Archive: paul c

In the 7 days ending Aug 22, 2016:

activity	#	time	miles		km		+m
Bike	5	7:56:50	153.39	(3:07)	246.86	(1:56)	1087
Transition run	3	5:03:54	31.29	(9:43)	50.36	(6:02)	182
Swimming	2	1:46:30	3.6	(29:33)	5.8	(18:22)
running	1	27:25	3.22	(8:31)	5.18	(5:17)
Total	10	15:14:39	191.5	(4:47)	308.2	(2:58)	1269

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Sunday Aug 21, 2016 #

Event: KMD Ironman Copenhagen

Note

Really happy with how it all went on race day. I hadn't really got in the training this year that I had wanted but made the best of it on the day.
I had planned to swim about an hour and bike just under 6 so happy with these. I knew the marathon would get slow so I still had a smile on my face when I went past all my supporters on the course.
An amazing atmosphere in Copenhagen and well worth a visit for anyone fancying doing their first IM.
Kom saa Paul

7 AM

Swimming race 1:01:30 [4] 3.8 km (16:11 / km)

With the trickle start it was a less stressful swim. I had to turn over a couple of times on my back near the start to extract water from my goggles but overall happy with the swim. I've only really done drills this winter and no real intervals so it went as best as it could.

8 AM

Bike 5:41:25 [3] 110.69 mi (3:05 / mi) +882m 3:01 / mi
ahr:148 max:168 shoes: Planet X

I got on the bike and then the cyclists went past me like I was standing still. This flatter course would always play against my better power to weight ratio so I expected this a little. I only overtook 4 others in the first 4 hours but at least 800 went past me.....
I kept to my power meter and started the fuelling well until after 1.30 hrs when my stomach felt like it did at Henley a few years back. Fortunately after a bit of water and sitting more upright, it settled down nicely and I ate my face off.
At 4.30 hrs I felt awesome so got into one of the many pelotons that were passing me for the previous 3 hours. I had to really work hard to keep up but it was worth it as I knew the run was going to be slow for me and I'd be able to refuel on it.

2 PM

Transition run race 4:26:50 [2] 26.2 mi (10:11 / mi) +170m 9:59 / mi
shoes: Asics ds skyspeed 2

I knew from the lack of running for 2 months and cycling instead that my hamstrings might have 10 km in them before the pain started. I was pretty much bang on and they started complaining after the first lap of 4.
I was ticking along nicely at 3,15 marathon pace and not being overtaken at all. That's where it ended and I started to slow down and walk more often just to get through. I was able to power walk which helped but the last 2 laps were painfully slow.
I was able to chat to many other athletes which was nice along the way and made it all go a lot quicker than a death march.

Saturday Aug 20, 2016 #

1 PM

Bike 15:00 [1] 4.73 mi (3:10 / mi) +16m 3:08 / mi
shoes: Planet X

Around Brondby-Vester.

Transition run 7:04 [1] 1.0 mi (7:04 / mi)
shoes: Asics ds skyspeed 2

Floating.

Friday Aug 19, 2016 #

Note
(rest day)

Registration.

Thursday Aug 18, 2016 #

11 AM

Bike 42:19 [2] 13.48 mi (3:08 / mi) +62m 3:06 / mi
ahr:148 max:167 shoes: Planet X

Out to Marrebæk with a couple of spin ups.

12 PM

Transition run 30:00 [2] 4.09 mi (7:20 / mi) +12m 7:16 / mi
shoes: Asics ds skyspeed 2

Nice and easy on tarmac.

Wednesday Aug 17, 2016 #

7 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

C • Good luck 7

3 PM

Bike 44:40 [3] 14.24 mi (3:08 / mi) +89m 3:05 / mi
ahr:147 max:168 shoes: Planet X

Around the loops with 4 x 90 seconds spin ups.

Tuesday Aug 16, 2016 #

11 AM

running 27:25 [1] 3.22 mi (8:31 / mi)
ahr:141 max:162 shoes: Asics ds skyspeed 2

First 15 minutes with Dorte then picked it up a little on the way back.

6 PM

Bike 33:26 [2] 10.25 mi (3:16 / mi) +38m 3:13 / mi
ahr:137 max:151 shoes: Planet X

Easy around Gedser.

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