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Consistent 10km improvement - nickmac - 24-01-2011

I know, 2nd felt controlled, so not sure what was going on there. Maybe I didn't warm up properly or the weather conditions, even equipment failure???

I'm looking forward to the 1ks, I'll update you tomorrow evening.

Be well,

Consistent 10km improvement - nickmac - 30-01-2011

Evening TheEd,

I hope you're keeping well. I have plenty to update you on this week:

To start off with the 1ks, I decided to do 4 reps instead of 6 due to the Triathlon the following day. I felt ok throughout, the HR stepped up again, but I think it might have something to do with the hr strap being too loose.....

Time Avg HR Max HR HR after rest
1. 3:39 158 169 122
2. 3:38 198 210 136
3. 3:40 172 177 143
4. 3:45 171 176 140

Wed 26th Enduro Triathlon 400/12.5/3 * 2 in 1:34:38
This was 2:38 mins slower than last year, but this time off a lot less training so I'm happy with the outcome. Endurance was good throughout, I just lacked a bit of speed in the swim and bike (as expected). I was happy with both run legs.
Swim (1+2) 09:13 11:06 (2nd swim without wetsuit)
Bike (1+2) 25:08 25:22
Run (1+2) 11:18 11:14
Transition: 01:17

Thursday easy bike 1hr (avg hr 137)

Saturday 5k time trial: 19:20. Felt controlled throughout
1. 3:49 147 161
2. 3:56 163 167
3. 3:54 168 171
4. 3:51 173 176
5. 3:48 177 179

My plan for next week is easy 1hr bike sessions to replace easy runs with swims on these days too. I will do 10* 400m on Tuesday as per the cycle and I will also keep a 10k run later in the week just to stretch the legs a bit.
Tri is on next Sunday, 6th. How does this all sound to you?

Thanks for your help,

Consistent 10km improvement - TheEd - 30-01-2011

looks good rather not have the 10km run after Thursday



Consistent 10km improvement - nickmac - 31-01-2011

Done, 10k penciled in for Thursday.

As always, thanks for your help,

P.S. Great to see all the Irish running events being promoted on TtR!

Consistent 10km improvement - nickmac - 02-02-2011

Morning TheEd,

The weather forecast for Sunday's race is wet and windy, so not great for the bike leg, but I suppose it's the same for all competitors!

My training has been going well (400s info below). My HR has been gradually dropping on 1 hr mountain bike sessions, so I'm really happy with that. My swimming still feels rusty, but that's to be expected.

1. 87
2. 84
3. 83
4. 82
5. 81
6. 82
7. 82
8. 83
9. 82

Unfortunately I have no hr data for this sessions, but overall it felt good. There was a strong headwind over the first 100m hence the poor pacing for the first rep.

I'm planning a normal race lead in i.e. 10k today, easy 1km swim and fartlek tomorrow and rest on Saturday.

Sound ok?

Thanks for your help,

Consistent 10km improvement - TheEd - 04-02-2011

a decent 400m session (apologies for missing this earlier)

good luck for the event

travel well

ps.. by now you will have done everything set out to do, so enjoy the race

Consistent 10km improvement - nickmac - 08-02-2011

Afternoon TheEd,

I hope all is well with you.

Well I raced on Sunday, however with the continued heavy rain here in Victoria, the swim was cancelled. The swim was replaced with a 2k run.

So the duathlon legs were: 2k/26k/8k. Total time: 1:25:54

My splits:
2k run T1 26k bike T2 8k run
7:13 1:40 44:29 2:49 29:44

Unfortunately I have no hr data as I was expecting a swim, I didn't bring my Garmin. I was very happy with my overall performance. I ran out of steam about 16kms into the bike, however this was to be expected with the level of training. As I got tired I reverted to type on the bike which means I was mashing a big gear (too big). This came back to bite me in T2 and the start of the run. I got a cramp in hip flexor while trying to put my running flats on and had to sit down :duh: Then 200ms into the run I got a cramp in both calves at the same time :rofl: THis lost me about 1:20 but I'm sure it looked hilarious as a by-stander, not so enjoyable for me. In saying that, my bike time was respectable and under the circumstances I was delighted with my run.

Now I have a few things to put up for discussion with you. Competing in the last 2 tris has re-ignited my interest, so I have entered another couple of sprint dist events on 27 Feb and 14 Mar (both are 750/18.75/5). I am very happy with how I have trained in the last 4 weeks, in particular that I am still getting my quality run sessions in. My intention would be to continue with the same format. So basically all 1hr runs are replaced with a 1hr bike ride and slotting 3 swims in on easy days as well. This enables me to continue with quality runs (2k, 1k, long and 400s).

On top of this, there is a 6k race on next Sunday 13th Feb and a nice flat 10k on Saturday 6th March.

I would like to do a 3 week build up from 15th Mar - 4th Apr.
This would leave me a full 3 week cycle to prepare for an Autumn 10k on Sunday 24th April.

Does all this make sense, happy to discuss and thanks for your continued help.


Consistent 10km improvement - nickmac - 07-03-2011

Evening TheED,

I hope all is well with you.

It's about 4 weeks since my last has been crazy, but I'm glad to say I have stuck to my training plan throughout.

I have completed 3 events since my last post:

Run 6k: 22:12
Tri 750/19/5: 1:07:31
Run 10k: 40:50

I have one more Tri this weekend 14th March (Public Holiday here).
I'm currently on day 7 of training plan, so 6*1ks tomorrow, my plan is to stick to plan and just move Saturdays 5k t.t. to the race on Monday.

Sound ok?

Consistent 10km improvement - TheEd - 07-03-2011

this sounds good and great to hear from you Nick



Consistent 10km improvement - nickmac - 14-03-2011

Evening TheEd,

Tri results as follows:

Swim: Bike: Run: Total:
(750m) (19k) (5k)
16:50 36:16 19:02 1:12:09

Very enjoyable race but this will be my last tri of the season.
I'm looking forward again to some 10k races in the coming months.