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Training Log Archive: paul c

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Bike4 8:38:43 136.52(3:48) 219.71(2:22) 2658
  Transition run3 5:18:00 29.76(10:41) 47.89(6:38) 595
  Swimming3 2:33:44 4.72(32:33) 7.6(20:14)
  running1 34:25 4.78(7:12) 7.69(4:28) 66
  Total9 17:04:52 175.78(5:50) 282.9(3:37) 3319

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Sunday Sep 10, 2017 #


Not the race that I thought would happen but I was able to control the controllables and react well to every problem that came along. The crowds were immense and the best that triathlon has offered me with Saundersfoot the highlight on the bike. Tenby truly loves Ironman and we were made to feel very welcome. I believe the oil spills were maybe deliberate but the officials had got it all under control.
Will I be back in Wales? Maybe but Bolton it is for 2018.
7 AM

Swimming race 1:03:44 [3] 3.8 km (16:46 / km)

I seeded myself at 60 minutes so was into the water quite early as it was a rolling start.
Much better conditions than 3 years ago but I never got a toe for most of the swim. There always seemed to be a group 15m ahead so it wasn't worth putting a sprint in to try and catch them up.
The Australian exit was tough running though deep sand for over 150m and then straight into the water again trying to catch my breath.
I took the second half a little easier so that I wasn't putting myself over the edge early on in the race.
8 AM

Bike race 7:21:49 [3] 112.0 mi (3:57 / mi) +2462m 3:42 / mi
ahr:138 max:166 shoes: Planet X

The bike was certainly a tough one made harder with 30mph winds. The first 20 miles was into a head wind and then as I turned I noticed that I had a semi flat tire. I stopped to put in a bit of air with my canister but it had gone down within 10 miles. I did this process a further 5 times before I'd gone through my 2nd canister and I knew I had to change the tire.
By this point the weather had turned for the worse and it was tipping it down. I eventually ripped the tire from the wheel (tubs) and changed it before setting off on my merry way. Progress seemed slow and maybe this was because my rear tire was only at about 80 psi but I kept to the power as usual.
The last part of each loop had 3 oil spills within a 5 miles stretch and we had to go easy as it was on very technical descents. The road was wet with fallen leaves from the winds so this added to the caution of every rider.
I had a low patch of energy for the first 5 miles of the 2nd loop but this perked up again before lowering itself for the last 15 miles.
The bike took nearly an hour longer than I had anticipated so maybe I should have taken it a little easier after the first sign of a flat tire but hindsight is a wonderful thing.
3 PM

Transition run race 4:53:17 [2] 26.2 mi (11:12 / mi) +548m 10:31 / mi
ahr:123 max:151 shoes: Asics

I started the run very low but just got into a rhythm that I felt would get me through the first half. I ran the whole of the first lap (even the steeper hills), except the aid stations, feeling better as I went along. At the end of the lap my left hip flexor got incredibly tight very quickly. I tried to stretch this off like I had done in training but this did not work. I walked for a few 100 metres but it didn't ease off. I was ok to go along slowly on the flats but it was a walk on every hill.
I had to do this process for the rest of the race as there was no way that I was pulling out after getting this far.
It actually took off any expectations so I actually enjoyed the last few laps chatting away to other competitors who were at various stages of the race.
I hadn't anticipated to finish in the dark or be far over 11 hours but shit happens.

Saturday Sep 9, 2017 #

1 PM

Bike 13:48 [2] 3.71 mi (3:43 / mi) +82m 3:29 / mi
shoes: Planet X

Up the hill from the accommodation.

Transition run 7:22 [2] 1.0 mi (7:22 / mi) +26m 6:49 / mi
shoes: Asics

Along part of the run course.

Friday Sep 8, 2017 #

(rest day)

Thursday Sep 7, 2017 #

6 PM

Bike 33:04 [3] 10.89 mi (3:02 / mi) +114m 2:56 / mi
ahr:149 max:159 shoes: Planet X

Around the Ripley loop with a few spin ups.

Transition run 17:21 [3] 2.56 mi (6:47 / mi) +21m 6:37 / mi
ahr:161 max:170 shoes: Asics

Around the village.

Wednesday Sep 6, 2017 #

9 PM

Swimming 45:00 [4] 1.7 km (26:28 / km)

Part of the club session.

Tuesday Sep 5, 2017 #

1 PM

running 34:25 [3] 4.78 mi (7:12 / mi) +66m 6:54 / mi
ahr:154 max:181 shoes: Asics

2 miles easy followed by 90 seconds tempo and 3 minutes easy x 4.
5 min wd
I could feel the knee for the first mile but was ok except for one of the efforts being downhill. It should be fine but my hip flexors will hurt.
5 PM

Bike 30:02 [2] 9.92 mi (3:02 / mi)
ahr:142 max:154 shoes: Planet X

Easy on the turbo.

Monday Sep 4, 2017 #

6 PM

Swimming 45:00 [4] 2.1 km (21:26 / km)

100 fs
100 pull
4x 50 drill
4 x 25 hard
5 x 100 on 2 mins
100 mixed
Felt great on the km (16.40) without pushing past threshold.

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