Race #2 - Final Results/Times

Tuesday, May 17, 2011

I looked at the final time results.

I think I only lost about 1-1/2 minutes on the wrong turn, so I think catching the winner would have been hard. My bike was 8th fastest depite the wrong turn. 21.3mph average (not bad considering the wind conditions and moderately hilly)

My swim as 5th fastest at a 7:04. Pretty good again given conditions.

My run was 2nd fastest and only 1 sec. slower than the fastest guy. I think the course was almost a 1/2 mile long. They had me at 20:35, But I think I ran a more like an 18:30 equivalent.

My knee feels better thsi morning. I think it will be 95% by Wed. and I should be able ot start doing some fast workouts by Thursday or Friday. I'd like to get in 3 hard workouts before a short taper next week leading up to my next race.

The long 1.5k swim for the Olympic Distance has me a little ocncerned. I'm sure I'll do fine, but my local pool is so hot that I'm not sure I can suck it up and do a practice 1600y swim. I'll just have to rely on my overall training. My arms have felt pretty good in the 2 races so far.

For fast workouts thsi comming week I have the following:
1)RUN - Hard/easy 1/2 mile repeats. Fast pace at 5:40-5:50, slow pace at 7:00-7:20. That should give me a good 10k average effort.
2) Bike - Long Hill repeats. 1/2 mile long hill, repeat 5 times.
3) Run - Track - 400/800/1200/1600/1200/800/400
, walk/jog 400M between.
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  • MOTOGUY128
    You'll get there. For a female, you're posting good times and average speeds. Actualyl a lot of men wish they were going that fast, especilly in the run. A 24min 5k is really good. At most sprints I've done, very few women average over 19mph on the bike.

    It takes a lot of power expeically with hills to go much faster than that. Figure 150Watts for 18mph, but you'd need something like 350 Watts for 22mph. It's just a matter of building both leg strength to reach that power level and cardio fitness to maintain that intensity.

    Again, building leg and arm strength takes time. Running is somewhat easier since those muscles are also used for walking, so much of the leg strength is already there.
    3482 days ago
    Workouts look tough! I tried interval bike riding this morning with .25 repeats as fast as my little legs would carry, averaging around 18mph, not bad! Wish I could keep that speed though. I only did a half an hour though so I will definitely increase it. It must be so exciting to be in one of the top competitors! Can't wait to see your progress on the olympic distance tri!
    3483 days ago
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