training log

Posted on website www.rcc.org.nz

anyway:

run 10k 0:59:17 (23rd vet man)
stoked about that as all my training pointed to a 1 hour run but did not include any hills (and there is a long slow one in the race)

road cycle 30k 1:06:04 (21st)
not too bad there, trimmed 12 minutes off my time last year... all those hours in spin class helped!

mtb 24k 1:21:53 (16th)
yikes-gear failure at transition saw me lose about 15 minutes... did this last year in 54'25", so more to work on there...

kayak 8k 0:54:24 (21st)
better than last time but i just ran out of juice midway- need to work on the core body strength if I am going to do this better next time..

All up, finished 23rd vet male, 59th overall in a field of 90-odd...

omwards now to the Son of Moehau in March!!!

Despite no activity here, there has been activity... doing anywhere from 8-12h of training a week in the various disciplines, culminating in my second solo completion of the Rodney Coast challenge yesterday (6 Nov). What a rush- knocked 16 minutes off my run time from 2003 and had strong road and mountain cycle legs- all that time in spin class paid off!! HOWEVER... was seriously underdone on the kayak (poor technique killed me) and the transitions let me down. details....

Run- started on Muriwai beach, dipped my feet and hands in the Tasman Sea at 0900... started about 15min late due to tardy arrival of EMTs

started a bit dehydrated as had a strong coffee earlier (big bowl of porridge at 0500, with a banana) with not much water after... slow-ish time to first drink station at 5km at 38 min -put me on track for a similar time as in 2003.. caught up with #145, who see-sawed with me for the day....i picked it up a bit on Mission Rd hill, then a bick kick (with everyone else, but kept ahead of 145!) from the 8km mark downhill to the tx... total time a spot under 60 min, so pleased overall...

Road Cycle
transition took about 5 minutes by the time i rested a bit, got everything together and underway... good strong start but was slowed by traffic; quick burst through Helensville but almost caught out by the last 90degree rt turn out of the town... good leg through to Kaukapakapa but started so far back that no one quick to ride with... no one passed me here, and I caught up to # 145 who had a better transition...passed heaps on way up hill to the Kaipara lookout, and good time into transition, where it all went to custard...
...Kat not there
...when she did arrive, mtb in 2 pieces (rear wheel had fallen off, chain wrapped around bb housing- a mess)

MTB
well, lost about 10-15 min on that second transition, then got off too a pretty good start; passed by 2 people when i stopped to pick up a dropped gelpack, but passed them later... again, passed heaps throughout and not passed again- even managed quick times downhill, and passed a car! aside form bad tx, felt i had a good time

Kayak
here is where I really blew it.. all that training and I did not give the kayak enough spark... really let down by my technique (too much arm not enough torso) and by lack of upper body fitness.. next time dont stop the weight training so early (in early August i switche dto run and cycle training)....

still, an excellent day and look forwar to 2006


(T1 run-road a bit slow, about 4 minutes to pull all together and catch my breath; T2 road to mtb bad- )