You guys are pretty swift runners, good times! Cheers all for posting re: run/walk. I have been doing 1 mile run, 1 minute walk to coincide with the approximate locations of the aid stations on the run. If I can get anywhere near Orange's times with this method I'd be over the moon (never run a marathon before)
2h45m bike for me today with some decent climbs, followed by a 20 minute run-off. Then I got home, showered, stuffed my face and fell asleep for an hour
I've done a couple more hours than I should've this week so I am going to be strict with my workout times next week as it's a recovery week. If I keep going like this I will end up burnt out before I get anywhere near the start line!
Badger - Thanks. That's a good brick today and prefect recovery strategy too well done. I'm looking forward to the rest week this week too. I'm going to mix it up a bit this week as well as cutting back the volume. I'm going to try and do my running cross country and maybe do some gym work and a short swim rather than just a swim on swim days.
O.rangeCannon - 7 hr marathons are cool..... wrote (see)
i trained on a 9 min run 1 min walk. In the event i ended up running between aid stations and walking 1 min through them.. make sure you hit your watch at the start of the aid station, grab what you need, drink while wlaking then get going again when your whatch hits the 60 secs.....othetwise your 1 min walk turns into 2, or 3 or 5.....
What OC said. I trained to 9/1 last year, then used aid station at Outlaw. Unfortunately I couldn't find a defined start point again. FF had me counting to 100 after leaving the aid station then running.
Wow some good running going on here. Well done.
I did a lovely 45min run this morning. Swim drills tomorrow. Long bike on Tuesday weather permitting.
No racing for me today. I did however have a 44 mile group bike yesterday with the club, followed very shortly by a 5km road race wearing the colours of my running club. That was surprisingly good, with no signs at all of the dreaded dead legs. Amazingly, they delivered 6:32 m/m for the distance.
Today was swim training with the group.
Sigh..... my swim drills don't include toys. I'm learning TI and the only toy they allow is a tempo trainer.
jamie tardi wrote (see)
I could do with doing some t1 training got a duathlon on Sunday and done bugger all transition practise.... It's just finding the time at the moment oh well off for a swim and a ride for a couple of hours as back too work tommoro...
Do some R/B/R/B/R sets. You'll learn to take trainers off at same time as put helmet on. Don't just discard your trainers - you'll need them later!
OrangeCannon - I'm from Near Stansted Airport so not very local to Roding Valley and I'm Stortford Tri Club. Is is you in pirate gear on the results page? Not sure if we are close enough for a ride meet? Are you doing Henley?
Managed to get up Howe Hill on the TT bike today - I'm running a 53/39 with a 12/27 cassette set up ready for Lanza - so it was a little easier. But its gonna hurt the third time round but did hit 43mph on the way down
Good stuff Raf. I did a 32 mile ride this morning and loved it. Got one of my fastest descents too but only 32.5mph. I think I'd scream at 43. The rest of the ride was very slow, but I'm not fretting about speed now, just getting time in the saddle and a few climbs.
Nice training guys
(I think I too would scream at 43 mph )
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