IM 70.3 6week plan each week... 1 run (race or similar) 1-2 core & legs (planks, squats, hammies, pushups, chinups) 2-3 swims with brick runs (1 strength/pace, 1 length/tech) 2-3 TT turbos (1hr FTP, 1hr intervals/cadence) 0-1 TT road ride (2hr for bikehandling, position, and logistics) bike-commute on the TT for bike handling
I think its acheivable... on work days i can swim lunch or turbo mornings, on oscar days i can put him in swim creche or turbo during his nap/when anne gets home. Bike FTP is the key session in terms of the final result.
Running8:18  1.86 km (4:27 / km) +14m4:17 / km shoes: GT2000 WhiteOrange
Swimming33:06  1.5 km (22:04 / km)
wu then 2x500s focussing on strokes per lap. body roll & catchup
Running7:05  1.6 km (4:25 / km) +6m4:20 / km shoes: GT2000 WhiteOrange
Running20:53 4.26 km (4:54 / km) +49m4:38 / km ahr:146 max:160 shoes: GT2000 WhiteOrange
Orienteering race 45:00 10.0 km (4:30 / km) +93m4:18 / km ahr:171 max:185 shoes: GT2000 WhiteOrange
Summer Series Annandale.
Pretty shitty about this one. i knew from the start my legs were pretty heavy but was pretty happy with the amount of energy i maintained although quite slow. On my way to the last control i discovered that the bridge was closed, which cost me about 2 and a half minutes. Apparently it was marked as one of the 3 map changes on the map, but not listed in the 2 bullet points identifying the map changes. I guess thats my fault... Oh well. back with 600 a couple of seconds over 45, would have been a minute or so down on the winners anyway, which is expected.
Think i prob had the best route?
Running18:54  2.99 km (6:19 / km) +56m5:46 / km
I've had 3 days to think about it and have the following outcomes.
- My strategy was to go at an ambitious pace, no matter what, and if i blowup, i blowup... so i shouldn't be disappointed that i blew-up. - I knew my prep wasn't ideal, already feeling flat at Sydney half, on the verge of injured/overtrained, and ill earlier in the week (i didn't eat at all 3 days before the race, when i would normally be carb-loading) - I did not do enough leg-strength work over the last 3 months, which i already know is my personal weakness. This was my downfall.
I should be taking confidence in the fact that i put myself in the position to come 2nd in a marathon, rather than feeling down about not making it.
Looking forward to 6 weeks doing some real bike-training and in the pool and try and again put myself in a position for a good result at IMWS 70.3
Cycling27:02  9.47 km (21.0 kph) +125m shoes: Specialized TriCross
Running race (Marathon) 3:05:50 42.43 km (4:23 / km) +68m4:21 / km ahr:164 max:178 shoes: Boston Adidas boost
Western Sydney Marathon 2017 Ran the first lap quite quickly but relaxed with 2 other guys and Brendan zoomed off into the distance and passed the start/finish at the end of the 1st lap in 2nd place avg 3:50s. from there, I let the other 2 go, deciding they were a little more keen than me and settles into a slightly slower 4mk pace. The next 2 laps were without incident. Coming over half-way around 1:23:00, i knew i was ahead of schedule and prepared myself for what is normally the weakest part of any race i do - halfway to 3/4. I could feel myself slowing and knew positive splits were on the cards, but felt i could hold on to a good time. The wind was REALLY picking up by this stage and the back straight was a real battle, tucking in behind half-mara runners for any kind of shelter. in the 5th lap i was feeling pretty smashed, but passed a guy moving real slow and was back up into 3rd, and into the last lap, surprising spotted Brendan at one of the turnarounds! He must be having a terrible day as i was slowing considerably! I was catching him quickly, but about 6k from the finish felt a little twinge, then a pretty strong hamstring cramp. Had to stop to stretch, and lost 3rd place. Even walking was triggering more cramp so smashed a gel and 2 cups of powerade... this got me through a couple of kms at 5m/k until another strong cramp stopped me to stretch again (losing 4th place/3rd male). Another gel and another couple of cups and i could "run" again (at 5:30s) when leaning right back on my heels. The headwind was ridiculous for the last 2k and was really lagging, but just jogging it in having given up on a good time or result.
On the plus side, it was nice to be able to stop in the finishing chute for once and give Anne and Oscar a cuddle before waddling across the line around 3:05 in 5th and pretty disappointed.