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Tri a bit of everything
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Yea definitely.shotgunmcos wrote: »Maybe us boardsies can do the recce of the course together over there
Short brick this morning, 21.4km bike and 3.59km run.
Forgot the bike computer so no numbers for that. 2 laps of the park and then home. Didn'tpush it too hard. Ran the first 1.5km at race pace then took it easy for the rest. 15.37, avg 4.21km pace.
I think I need a couple of good bike sessions this week as the running has been the priority for the last couple of weeks.0 -
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El Director wrote: »3:37min/k is excellent pacing Nomadic. I had an idea, 8 weeks ago, to try and get my pacing for 5k down to 3:30min/k. Obviously it didn't workout but something to do for the winter What is your run time aim for Budapest?
I'm not sure really, definately sub 20. I'll see how I go off the bike on sunday before I commit to anything quicker. It's the first time I've done 5k specific training and the improvement has been huge. I'm sure the plateua isn't far away.0 -
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littleredspot wrote: »Better get the "best of luck" in today so! Enjoy
+1, Although I have wished you well in person, All the best virtually also. You have done some great training and some great sessions over the last year so you will fly it. Bust a fecking gut when you get going on the run. We want you flat on your back when you cross the line. all the best and enjoy the experience. 0 -
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Mon 06/09
1,500m swim
Tue 07/09
1,000m swim and 4k run
Wed 08/09
3 X 5 mins at race paces on the bike with 5 mins recovery. About 9 km run with 6 x 100m strides.
I accompanied Bambatta with his training today down on the margaret island in Budapest. Some speed out of him on the 100m strides. I was miles behind.
Thur 09/09
Recce of the bike route with Mcos and Bambatta. There was a short stretch of road which was in rag order but thankfully they had it tarred over for race day. About 1km swim around the swim route. Sighting easy with the big buoys but 0 visability in the water.
Fri 10/09
Cycled down to transition to drop the bike in. I didn't have bar ends on the tri bars so wasn't allowed in:(. I went down to the bike mechanics and they had none. I went back to the ITU lady to ask could I swop the ones over from the handlebars but she's misunderstood me and must have thought I was originally missing the handlebar ones so she let me through when she saw I had them in.
It was hammering it down all day and I was soaked through. I wasn't going to bother with the planned swim but I couldn't get any wetter so I got in for a lap. It was actually nicer in the water than out of it. No worries about not being able to wear wetsuits, the water temp was about 14 degrees ie freezing.
World AG Sprint Champs 2010
Very early start on race day. I got up at 3.30am for the 7.15 race start. It had rained for about 24 hours straight and was still falling. I got the tram down to the race start at about 5am which resembled a nightlink with revellers on their way home. Into transition and the rain got heavier. I stuck the shoes under plastic bags which did the trick. Had a bit of a chat with Conor Murphy and the other Irish chap who were racked beside me. I got suited up and headed down to watch the first few waves off. I was getting worried when I heard the one minute warning for the first wave and they were all still standing on the starting pontoon. I though it may have been changed to a start from the pontoon but they were allowed into the water about 10 seconds before the hooter.
Swim 13.37 - 40th
It eventually stopped raining just before the start. Being allowed into the water 10 seconds before the off wasn't ideal but what ya gonna do. The swim went ok. Usual bit of commotion at the start but everyone seemed to disappear fairly quickly. I think I drifted off to the right a couple of times but nothing major. I was hoping for a sub 13 so the swim time was fairly disappointing. 40th out of 46 out of the water was not good either
T1 2.31
Transition was quite long. Up a short bank then across the mucky field that was transition. I had no real issues here.
Bike 30.49 - 22nd
The bike course was 2 laps of a totally flat course. There were two 180 degree turns and four 90 degree turns. There was little or no wind so it should be fast. There was plenty of standing water and the corners had to be taken with quite a bit of caution but the bike went well and I didn't fall off. There didn't seem to be any drafting going on either which was good. I wanted to do a sub 30 bike split but I'm not disappointed with the time. I reckon I would have come close to sub 30 in the dry.
T2 2.33
Its not often that t2 is longer than t1 but the run in was quite long. No issues here either.
Run - 17th
The run course followed the Danube down to the downtown finish. It was totally flat with a small rise to get up onto the Chain Bridge in the last km. It took the usual few hundred meters to get into the run but I felt like I was going ok. I was passed by a Brit about 1.5 km in and there was no way I was letting that happen so I jumped on his shoulder. I stuck to him like glue and wouldn't let him go. I even passed him for a little while but was happy enough to sit on his shoulder. He tried to kick a few times to get rid of me which nearly worked but I managed to dig in and not let him get any more than a 2 meter gap. I had a bit of banter with him telling him he wasn't going to get rid of me. We caught another Brit with about 1.5km to go and then a Mexican just before turning onto the Chain Bridge for the last 800m. Half way across the bridge I kicked and got a bit on the Brit. There was only about 150m after the bridge, 50m with a 180 degree turn around then 100m to the finish. I seemed to drop the British chap but the Mexican seemed to be creeping up so I put the hammer down for the last 100m and got in ahead of them. I had wanted a sub 20 run which I got but I'm still a little disappointed with the time. I probably would have been slower had I not had the British chap to chase. It was the first time I've ever felt like I was racing though and was delighted to beat the 2 lads.
Overall 1.08.58 - 26th out of 46 in AG, 192nd out of 575 overall.
I'm happy with the overall result really if not the time. It's really obvious that my swimming need to improve greatly.
It was a great week overall. The standard in the olympic race was fairly serious. Great stuff from Bambatta, Mcos and El Director. I managed to get food poisoning on Sunday from some dodgy chicken so I couldn't partake in the celebrations. My stomach is still in bits and I was very jealous seeing the amount of food Bambatta was downing for the last couple of days.0 -
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