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Chasing the Kona dream and a Mai Tai cocktail
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Fair enough, we'll see on the day. All i know from tri is what i've seen on this and MCOS's log so it's an ill informed bet really. Ah it'll keep things interesting for you if sub 10 slips away at any point.
Where d'you stand on our sub 3 marathon bet?
Or was that cancelled? 0 -
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What sub 3hr betBrianderunner wrote: »Fair enough, we'll see on the day. All i know from tri is what i've seen on this and MCOS's log so it's an ill informed bet really. Ah it'll keep things interesting for you if sub 10 slips away at any point.
Where d'you stand on our sub 3 marathon bet? Or was that cancelled? I have lost track of all the bets we placed at this stage:)
Yes i haveDoes power data take into account the drag saving from the new steed, you could est. 10-20watts saving if correclty setup.0 -
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Aliya Wailing Bench wrote: »What sub 3hr bet I have lost track of all the bets we placed at this stage:)
Oh really? The bet on you going sub 10'30 in Roth can be wiped clean too then 0 -
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Thursday
60min easy spin >90rpm
I still have not sorted the turbo problem so i opted for a cycle into work and headed out at lunchtime. Kept it very easy and just spun out the legs in the small ring and keeping a high cadence. Very windy and cold out there!!
Time: 54:24
Distance: 25.01kms
Power: AP 164 / NP 172
Cadence: 97
HR: 134
Missed my swim this morning as i hit snooze and that was that so hopefully i can get out at lunchtime and then i have a short 30min run this evening with short bursts of race pace for tomorrows 5k which i am looking forward to.
There is that alright and the fans act as a peace treaty with the missus as she is not a fan (excuse the pun) of the back door and windows being left open when i am horsing through a tough session:)More bang for buck when cooler.
No no you were very adamant on that 10:30 bet:) I think my sub 3 bet was a wash if you do not hit the time in London if i recallBrianderunner wrote: »Oh really? The bet on you going sub 10'30 in Roth can be wiped clean too then
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Saturday
5km Jingle Bells Race
Headed down and met up with Bambaata for a good warm up consisting of some easy running down to the park, flicking heels, high knees and some short bursts at pace. It was quite evident during the warm up that my right achilles was still a bit tight but more of a discomfort than a big problem.
I had 3 arch nemisis in this race:), 1 which i knew i would not get near, the other who maybe on a real good day i could have a right good go at and the last one who would be close enough:)
I decided originally to head out at 3:45km pace or therabouts for the first 2/3km or so and then try run out close to 3:40km for the remainder. Two of my arch nemisis tore off at what must have been 3min km pace and after a quick look after 300mtrs i seen 3:20km pace show up so eased off the gas a little, came in on target for the first km at 3:46. 2nd km was a tough one into the wind, i was running with a small group and a quick look at the watch had me at 4min km pace so i moved from that group and took a bit of the wind full on until i closed the short gap to the group ahead, ended up with a 3:52 for the 2nd km. 3rd km was weird as i expected a side wind but it did not feel like it, towards the end of this km i was starting to stitch (again) and i was contemplating just pulling up (mind games) 3rd km in 3:51km and a quick calculation had me 14secs off where i needed to be.
4th km was just hell even though it was downhill i felt like **** and suffering but churned out a 3:46. Last km and i knew i needed a fast one to go sub 19, this was very fast downhill but did not get the full advantage as i was still suffering with the stitch but hit that km in 3:32 to seal the deal.
Suitably screwed crossing the line in 18:55 revised chip time as there was an issue with the original times. Straight after the race i was dissapointed but soon copped on as a pb is a pb and i make this a 19sec one. I beat one of my arch nemisis but have a long way to get near the other two:) just more encouragement and the motivation i needed...its healty you know:)
I had 3 goals, pb first sub 19 second and sub 18:40 as the ultimate goal. I need to realise that progress does not happen overnight so perhaps sub 18:40 was a strectch. It is hard to say what is causing the stitching but the fact it happens around LT pace is a cause for concern. Perhaps a weak core is an explanation but really only guessing.
Right heel is very tender and booked in for a session on Tuesday to see whats going on!!
Time: 18:56garmin / 18:55chip time
Distance: 5:04km
Pace: 3:45km/6:03mile
HR: 175/max 179
Nothing hurts like a 5k:) I knew it was you alright and when i went to go over and talk to you i could not find you:rolleyes:RacoonQueen wrote: »Nice running, well done. That was me that gave you a shout at the finish. You almost looked worse at the finish line than you did on the IMUK show.
1km swim with pull buoy
Not a planned session at all but i was down at the pool after the race with the family so done an easy effort 1km with pull buoy to save the legs before jumping into the kiddies pool:). A nice way to unwind after a 5k race.
Time: 18:21
Distance: 1000mtrs
I collected the new addition to the tri family today:D All i can say its a credit to the previous owner in how well he kept this bike as its like brand new. Just need to wait until February until i start racing with it:cool:
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Cannot change a tub just yet but will need to get some practice in. I thought ferraris come in diesel no:)griffin100 wrote: »Can you change a tub Almost bid on this one myself but then realised me on this would be like putting diesel in a ferrari. Best of luck with her........
I had you in my sights after 2km or so but did not see you after that, you are too fast for me boyo!!El Director wrote: »Nice report JB. Pity about getting the stitch but well done on fighting through it. The thoughts of you taking me on the final stretch really gave me a final push I must say (that and a very determined lady!). Great to grab a 5k PB in Jan, well before next season starts.
That bike is some piece of kit, it looks extremely well kept. Well wear dude I hope it brings you luck!
Yeah could be breathing but i seen reference in an article to curvature of the spine being a cause also. I would have suffered with severe scoliosis as a child (hence why i am such a short ass) so going to look into that a little more.shotgunmcos wrote: »Nice PB and nice bike JB, well done and well wear respectively The stitch might have been down to your breathing lad, as long as hydration and eating too soon beforehand are ruled out of course.
Food intake is normally 3 hours prior so i am ruling that out. Just one of those things i guess:rolleyes:
Yes 2-0Brianderunner wrote: »Good stuff on the sub 19 JB. That's 2-0 to you against Meno over 5k is it? Watch your back on Saturday i'd say, he's out for revenge
Whilst i was stitching up i was praying he would not pass me as i did not fancy an all out sprint to the line.
Decided against Waterford this weekend for a number of reasons. Too much on and travelling up and down would be a pain. I know a decent pb by a few minutes is a certainty but i do not think the race will tell me anything i don't already know and its coming to soon for me. Also factoring in recovery and that i am kicking off marathon training for the sub3 attempt i decided against it.
Good luck at the weekend.
Amber is the name i lovingly gave her, she is a great ride:) She also weights about 1.5/2kg lighter than the Felt with wheels on. Cannot get over how light the zipps are.Congrats on the PB JB. Cracking stuff. Now that you've gone sub 19 the 18:40 will come quickly enough.
Sweet ride. That's an awesome looking machine. Great value too! :cool: best of luck with your new steed. Have you name it yet?0 -
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Aliya Wailing Bench wrote: ».....
2 swims (1missed) 4.7km, 4 runs 33.63kms and 2 bikes 49.8kms.....
....and a new PB 0 -
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What marathon you targetting Fran? You don't believe in doing things by halves do you?
I will give you a little hint;)
http://www.youtube.com/watch?v=MsB4a--WRTs&feature=related0 -
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Brianderunner wrote: »If he goes out at that pace it will turn into a half
We shall see, it would be nice to put a few minutes into your marathon pb and put the pressure on you for London.Cool. You ran that last year IIRC. How long after it is Roth? Going to be a busy few months. I'd assume core and rolling, etc will be very important over the next few months. Best of luck with it! Looking forward to following the progress :cool:
Yeah i had a pb here last year, Roth is 15 weeks after which is not ideal but workable. Its all about not breaking anything, sleep quality, diet and recovery after tough sessions.
See above:)And the great tips are..................?:)0 -
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