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Sunday Run
Family still away, so had a lie, which included me sleeping to 9.30 this morning. Bliss. Anyway, out of bed, was starving, had some breakfast, gave it an hour and headed out. Not enough time, the breakfast was lodged in my gut for the first half of the run.
anyway, pace was good, 4:50/km, when i'm running well my easy pace is so much faster. had forgotten to put on the HR strap so was working off RPE, but was feeling good. Pink Ribbon run was on in killaloe today, hence getting the run in straight after breakfast, and passed lots of houses out decorating in pink. anyway, pace stayed steady all the way to the end.
15.8km in 1:17, 4:54min/km average, for what strava reported as my best 15km time yet .happy with that
http://www.strava.com/activities/150883873
Home, grabbed the wetsuit, and met a mate at worlds end for an OW swim. Kept this nice and easy, didn't push it, but kept the stroke even and strong. Water was lovely. Guy i was with turned after 400, but i kept going to 700 and turned, getting home with 1.4km on the clock in 26 mins, which included a minute or two of talking at his turn around point. happy with that.
1.4km in 26 mins, http://www.strava.com/activities/150956040
So ended what turned out to beabig week. In fact it came in as my biggest week yet.
4 Swims, 2hr 41 for 6.7km
3 Bikes, 6hr 29 for 190.7km
4 Runs, 3hr 30 for 43.3km
Total of 12hr 40. Almost tempted to go for a 20 mins spin to push it north of 13hrs
if i throw in the couple of stretch/rolling sessions it gets me there, i'll take that.
Happy with that week of training0 -
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was going to post this in the main kilkee page, but all the pressure is off, not worried about finishing time any longer.
once your pic is the banner pic at the top of the race facebook page, that's all that matters
https://www.facebook.com/KilkeeHelloftheWestTriathlon0 -
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Race Report -Boruman, Killaloe, June !4th
An afternoon race for a change, and given the wife being away just as well. Triathlons are a work in co-ordination anyway, and this required a huge amount just to get me to the race. Carefully choreographed registration, my brother arriving to mind his godchild for a while until she went off to a neighbours party got me off to the race.
Something so nice about a race you can cycle to. This one was less than 10 minutes, including traffic lights for me. Did a bike warm up, racked the bike, and headed out on a run warm up. I like racking early, takes away the stress, and gives me a chance to relax, shoot the breeze with people i know. Met a guy from LTC who comes to our winter group sessions, first race back from knee surgery, and was glad to see him excited about racing again. Was looking around, a lot of familiar faces from recent races. Not a lot of big names, but some all the same, Dave Richardson, Huff n Puff, , Rachel Clancy, Darren Dunne. LTC was well represented, given it was pretty local to them
Then, after a lot of chat on here without ever meeting, even though we work in the same company, i met up with trig1. we shot the breeze for a while, then headed off to the race brief, which was short and sweet.
The swim was down the canal in Killaloe, which meant a seperate swim start, transition, and run finish. So the whole race walked up through the town to the swim start. Short wait and we were ushered into the water. The canal is pretty narrow, and there were two waves of 100 each. I was in wave 1, which was based on estimated swim times, and the faster people were in 1. Given the narrowness, i thought it would be a fight all the way down, especially around halfway where it narrowed significantly under the bridge. Decided i'd start wide on the left near the front, expecting most to go right as the exit was on that side.
Klaxon went and off we went. Sticking to the front worked, bit of scrapping at the start but nothing worse than any other race. Got into a good rhythm, felt like i was moving well. As we got under the bridge it narrowed and there was a lot more pushing and shoving, but it opened up again. Soon after the bridge i found myself over on the other side, on the exit side, bit unplanned to be over there that quick but it worked, until that side got very shallow and i started to thump my hands off the bottom. moved out a bit, got down to the end, cleared the water and started the run towards t1.
Swim time: 12:12, 27th overall.
T1 wasn't packed as i ran towards it, so felt pretty good. small delay with the wetsuit, but got it off, and headed out the gate. quick look on the way, trig1's bike sitting on the rack. first part of his forecast right(in fairness it was about castleconnell later in the year, but anyway), beat him out of the water.
T1: 0:52
The Bike
Out onto the bike course, got moving well, got the shoes on, and settled in. First km passed my parents house, while at the same time passing 2 or 3 within the first few kms. Know this road better than any other, so knew the return was going to be tougher. Wanted to maintain a nice steady effort, and was glad to be overtaking. Couple took me at this point, but guys that looked really strong on the bike, tried to stick with them but then let them go. In hte back of my head i knew trig1 would becoming strong, but i thought i might get to the turnaround before he caught me. Not a hope, 6km in he came past me like a train. looked down as he passed and i was holding high 3x km/hr, andhe went past me like i was stopped. watched him pull away, dug a bit harder but decided to stick to my plan.
at this point a thought struck me. I hadn't seen anyone coming back yet, and i was only a couple of km from the turn. next thing i saw the leaders come, think it was Dave R first, but i started counting. passed a 10km sign, and we were still heading out, but not many had passed. another km up the road hit the turnaround, had lost count, but figured 20 or so? This was nosebleed territory for me, never been that far up a race before. gave a little bit more drive to the legs.
anyway, made the turn, and started to push. i knew the wind wouldn't help on the way back, and the worst uphill drag was heading back. I hadn't passed anyone fora few km, but on the way back i started to pick a few more off, looked to me like some were slowing a bit on the way back in. Stronger second half to the bike than the first, speed was the same but tougher ride back in so was happy with that
kept picking off a few, took maybe 4/5 on the return leg. Passing the parents house again i started to slip off the shoes. came into the dismount line, off the bike, one of my neighbours roaring encouragement at me, guy from the local tri shop shouting good bike at me. Got the impression my count was pretty right, that i was somewhere around 20th or so.
trig1's second forecast came right, he chased me down on the bike
Bike: 39:32, for a 23.x km bike. average speed of 36km/hr. 15th overall for the bike leg.
http://www.strava.com/activities/153470448/overview
Into t2, quick turnover, and out the gate. Run was going to be narrow with lots of tight turns, and narrow patches. Back of my head i wondered how far up the road trig1 was, there were some long straights where i reckoned i'd see him unless he was a long way away. didn't worry too much about though. First thing that struck me was i left my gamin on the bike. okay, running blind. Not a problem, we're going till it hurts too much to go any harder anyway. secondly, i had a few guys up the road in front of me , so lets worry about them first.
was just out the gate when Dave R came past me, Huffn Puff not too far behind. Roared at Shane to go get him, supporting the Nenagh neighbours. then got on with my own race. First km was making no inroads into any of the guys ahead of me, and i was moving, same point as in Joey Hannon, fast enough i wasn't sure i could hold it. Then, slowly, i started to gain on the first guy, i think he had gone out too hard.
Then we came to a straight, and up ahead, i saw trig1. immediate reaction was to tear up after him, but i held my pace, watching, and i knew i was gaining, and loads of time to get there. So decided to run my race. picked off a couple more, almost took a second swim of the day taking a corner too wide at the canal, but was still running well. at this point i came up on the boru club member i chased down at Joey Hannon, just as he went past trig1 i went past the two of them. Made sure the pace stayed steady then to make sure neither of them got on my heels, and pushed on. At about the half way point i passed one last guy from LTC, and for the first time had no-one to chase. Open road ahead of me.
Kept the pace up, second last km was down a private road the sports park where the last km was a lap before the finish line. was having to push hard here, pain had set in, lungs were screaming at me. but i knew mr LTC, although a bit behind, would be on me quickly if i let it drop.
Got into the park, started the km loop. lungs screaming at this point. 3/4 of the way around i looked back.knew no-one was going to catch me. looked ahead, guy in front was too far clear, and was bearing down on the finish. So, race was run, but kept the pace steady, lets see what the time is, turned the corner into the finishing straight, 1:13 on the clock, delighted with that, and headed across the line
Sorry trig1, had to make one of your forecasts wrong, couldn't give you a clean sweep
Run Time: 20:50, 27th overall
Official Finishing time of 1:13:28. Sprint PB of 3+ minutes, with a longer cycle.
Felt a little odd to be honest, usually when i come across the line there are tons of finishers milling around, this seemed to be a much smaller number, but i couldn't tell how many.Lots of guys congratulating each other. that must be a good sign.
Spoke to a few, saw trig1 and the boru member cross the line, headed down to congratulate them . Transition was about 1km down the road, do headed back down with trig1 to pick up the gear, met his family (who are a lovely bunch, you should be dead proud trig, i wouldn't get out training with them at home). Picked up gear, and raced home to collect the little one on her way back from the party, and beginning a pre-promised movie night, Frozen, complete with popcorn and marshmallows.
Couldn't resist a peak at the phone to see if the results were up, and they were. was looking around the 20th place, no sign of my name, started scanning down, got further down than i could have been, so went back, and absolutely delighted to find my name at 13th overall, 3rd in my AG. Highest result by a mile, first time in the top twenty. so was dead chuffed.
Now, it wasn't a hugely strong field, NS race on elsewhere, but there was still some strong competitors there, and you can only race what shows up. And a good showing for my hometown race, there was one boru guy home ahead of me but he's from dublin i think, i might have been first local home. won't sweat that though. will take what was a really good day out, and hope for a few more like that:)
overall a well run race, some good points to the course, some that could be improved. But definitely a race i would do again.
Fair play to trig1,home in top 20 coming back from injury. well done, kilkee next!!!0 -
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Well done Mossym. You were flying it. No way could I have stayed with you at that run pace. Your training is obviously going well! Congrats again and it was nice to meet you. See you in kilkee!Race Report -Boruman, Killaloe, June !4th
An afternoon race for a change, and given the wife being away just as well. Triathlons are a work in co-ordination anyway, and this required a huge amount just to get me to the race. Carefully choreographed registration, my brother arriving to mind his godchild for a while until she went off to a neighbours party got me off to the race.
Something so nice about a race you can cycle to. This one was less than 10 minutes, including traffic lights for me. Did a bike warm up, racked the bike, and headed out on a run warm up. I like racking early, takes away the stress, and gives me a chance to relax, shoot the breeze with people i know. Met a guy from LTC who comes to our winter group sessions, first race back from knee surgery, and was glad to see him excited about racing again. Was looking around, a lot of familiar faces from recent races. Not a lot of big names, but some all the same, Dave Richardson, Huff n Puff, , Rachel Clancy, Darren Dunne. LTC was well represented, given it was pretty local to them
Then, after a lot of chat on here without ever meeting, even though we work in the same company, i met up with trig1. we shot the breeze for a while, then headed off to the race brief, which was short and sweet.
The swim was down the canal in Killaloe, which meant a seperate swim start, transition, and run finish. So the whole race walked up through the town to the swim start. Short wait and we were ushered into the water. The canal is pretty narrow, and there were two waves of 100 each. I was in wave 1, which was based on estimated swim times, and the faster people were in 1. Given the narrowness, i thought it would be a fight all the way down, especially around halfway where it narrowed significantly under the bridge. Decided i'd start wide on the left near the front, expecting most to go right as the exit was on that side.
Klaxon went and off we went. Sticking to the front worked, bit of scrapping at the start but nothing worse than any other race. Got into a good rhythm, felt like i was moving well. As we got under the bridge it narrowed and there was a lot more pushing and shoving, but it opened up again. Soon after the bridge i found myself over on the other side, on the exit side, bit unplanned to be over there that quick but it worked, until that side got very shallow and i started to thump my hands off the bottom. moved out a bit, got down to the end, cleared the water and started the run towards t1.
Swim time: 12:12, 27th overall.
T1 wasn't packed as i ran towards it, so felt pretty good. small delay with the wetsuit, but got it off, and headed out the gate. quick look on the way, trig1's bike sitting on the rack. first part of his forecast right(in fairness it was about castleconnell later in the year, but anyway), beat him out of the water.
T1: 0:52
The Bike
Out onto the bike course, got moving well, got the shoes on, and settled in. First km passed my parents house, while at the same time passing 2 or 3 within the first few kms. Know this road better than any other, so knew the return was going to be tougher. Wanted to maintain a nice steady effort, and was glad to be overtaking. Couple took me at this point, but guys that looked really strong on the bike, tried to stick with them but then let them go. In hte back of my head i knew trig1 would becoming strong, but i thought i might get to the turnaround before he caught me. Not a hope, 6km in he came past me like a train. looked down as he passed and i was holding high 3x km/hr, andhe went past me like i was stopped. watched him pull away, dug a bit harder but decided to stick to my plan.
at this point a thought struck me. I hadn't seen anyone coming back yet, and i was only a couple of km from the turn. next thing i saw the leaders come, think it was Dave R first, but i started counting. passed a 10km sign, and we were still heading out, but not many had passed. another km up the road hit the turnaround, had lost count, but figured 20 or so? This was nosebleed territory for me, never been that far up a race before. gave a little bit more drive to the legs.
anyway, made the turn, and started to push. i knew the wind wouldn't help on the way back, and the worst uphill drag was heading back. I hadn't passed anyone fora few km, but on the way back i started to pick a few more off, looked to me like some were slowing a bit on the way back in. Stronger second half to the bike than the first, speed was the same but tougher ride back in so was happy with that
kept picking off a few, took maybe 4/5 on the return leg. Passing the parents house again i started to slip off the shoes. came into the dismount line, off the bike, one of my neighbours roaring encouragement at me, guy from the local tri shop shouting good bike at me. Got the impression my count was pretty right, that i was somewhere around 20th or so.
trig1's second forecast came right, he chased me down on the bike
Bike: 39:32, for a 23.x km bike. average speed of 36km/hr. 15th overall for the bike leg.
http://www.strava.com/activities/153470448/overview
Into t2, quick turnover, and out the gate. Run was going to be narrow with lots of tight turns, and narrow patches. Back of my head i wondered how far up the road trig1 was, there were some long straights where i reckoned i'd see him unless he was a long way away. didn't worry too much about though. First thing that struck me was i left my gamin on the bike. okay, running blind. Not a problem, we're going till it hurts too much to go any harder anyway. secondly, i had a few guys up the road in front of me , so lets worry about them first.
was just out the gate when Dave R came past me, Huffn Puff not too far behind. Roared at Shane to go get him, supporting the Nenagh neighbours. then got on with my own race. First km was making no inroads into any of the guys ahead of me, and i was moving, same point as in Joey Hannon, fast enough i wasn't sure i could hold it. Then, slowly, i started to gain on the first guy, i think he had gone out too hard.
Then we came to a straight, and up ahead, i saw trig1. immediate reaction was to tear up after him, but i held my pace, watching, and i knew i was gaining, and loads of time to get there. So decided to run my race. picked off a couple more, almost took a second swim of the day taking a corner too wide at the canal, but was still running well. at this point i came up on the boru club member i chased down at Joey Hannon, just as he went past trig1 i went past the two of them. Made sure the pace stayed steady then to make sure neither of them got on my heels, and pushed on. At about the half way point i passed one last guy from LTC, and for the first time had no-one to chase. Open road ahead of me.
Kept the pace up, second last km was down a private road the sports park where the last km was a lap before the finish line. was having to push hard here, pain had set in, lungs were screaming at me. but i knew mr LTC, although a bit behind, would be on me quickly if i let it drop.
Got into the park, started the km loop. lungs screaming at this point. 3/4 of the way around i looked back.knew no-one was going to catch me. looked ahead, guy in front was too far clear, and was bearing down on the finish. So, race was run, but kept the pace steady, lets see what the time is, turned the corner into the finishing straight, 1:13 on the clock, delighted with that, and headed across the line
Sorry trig1, had to make one of your forecasts wrong, couldn't give you a clean sweep
Run Time: 20:50, 27th overall
Official Finishing time of 1:13:28. Sprint PB of 3+ minutes, with a longer cycle.
Felt a little odd to be honest, usually when i come across the line there are tons of finishers milling around, this seemed to be a much smaller number, but i couldn't tell how many.Lots of guys congratulating each other. that must be a good sign.
Spoke to a few, saw trig1 and the boru member cross the line, headed down to congratulate them . Transition was about 1km down the road, do headed back down with trig1 to pick up the gear, met his family (who are a lovely bunch, you should be dead proud trig, i wouldn't get out training with them at home). Picked up gear, and raced home to collect the little one on her way back from the party, and beginning a pre-promised movie night, Frozen, complete with popcorn and marshmallows.
Couldn't resist a peak at the phone to see if the results were up, and they were. was looking around the 20th place, no sign of my name, started scanning down, got further down than i could have been, so went back, and absolutely to find my name at 13th overall, 3rd in my AG. Highest result by a mile, first time in the top twenty. so was dead chuffed.
Now, it wasn't a hugely strong field, NS race on elsewhere, but there was still some strong competitors there, and you can only race what shows up. And a good showing for my hometown race, there was one boru guy home ahead of me but he's from dublin i think, i might have been first local home. won't sweat that though. will take what was a really good day out, and hope for a few more like that:)
overall a well run race, some good points to the course, some that could be improved. But definitely a race i would do again.
Fair play to trig1,home in top 20 coming back from injury. well done, kilkee next!!!0 -
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