Sunday, December 9, 2012

Peoples Tri, Mission Bay


1500m swim, 40km bike, 10km run. 2:39:51. Male OA: 99/124, M20-29: 21/23




Pre-race routine:

Breakfast of PB and nutella toast on the drive into the race site. Arrived at 5:50, about 10 minutes before the roads closed. Set up transition, had a technical stop and then proceeded to hang around until the start at 7:05

Swim 1500m, 28:47



Course:

3 Laps of a 500m triangle

Comments:

A good swim, quite a bit of contact for the first lap. Was well and truly in the washing machine until rounding the 2nd buoy, at which point it started to spread out a bit. Got a knock to the head early which knocked off my right eye goggle so swam most of lap 1 with one eye. Laps 2 and 3 were relatively uneventful. I concentrated on keeping my legs high and a nice long stroke, it seemed to work

What would you do differently?:

Swim more. I know that I'm capable of faster times than this. But from the training I've done its as good as I could expect.

Bike 40km, 1:12:42



Course: 

4 Laps of a 10km circuit along Tamaki Dr. Flat course, smooth roads. Other than a 180 deg turn at each end no reason for slowing down. 

Comments:
                     
Not a lot of strategy on this course, just get into the right gear and keep the power on. Focused on keeping my cadence between 80-90rpm, which seems to be a bit of a sweet spot for me. This resulted in speeds in the mid to low 30's. Rode hard, but within myself. Had a first Gu at 15km in, 2nd at about 35km, drank about half a bottle of water throughout the ride.

What would you do differently?:

Drink more, at least 1 more Gu. Pacing was pretty good I thought.

Run 10km, 54:22



Course

2 x 5km out and back along Tamaki Dr

Comments:
                           
The plan was to run within myself, walk thru the water station, and pick up the pace in the last km or so. That's pretty much how it worked. Started out fast, as I tend to do after a bike, was through the first 2km in 10 minutes. Slowed up the pace a bit into more of a jog, and ran most of the way at about 5:25-5:30/km. In the last 1500m tired to 'push the go button' and picked up the pace.

What would you do differently?:

If this had been an A goal race I could/should have pushed harder here. Definitely had another 2-3 minutes in me. But as a build up event to the half Iron, it went pretty well.

Post race

Warm down:

Water, and lots of it.

What limited your ability to perform faster:

Honestly I don't think I could have done much better on my current level of fitness. I beat my best case scenario by 10 minutes. To improve over all, I need to swim much more, run more, spend more of my time biking at a higher effort, and most of all weigh less. I've made progress this year, but I'm still about 12kg away from fighting weight.




Tuesday, November 13, 2012

10 Months of consistency


Here we have my training log (total hours per month) from January to October for 2011 and 2012 side by side. It's very easy to see why I have improved over the last 10 months.

point 1. The volume is higher. Only one month this year has less than the highest volume I managed in 201. And of course, that was a work enforced rest period in the middle of the year. which was not a bad thing to have, allowing me to refresh a bit before getting in to the serious HIM training in the 2nd half of the year.

point 2. Consistency. 2011 was up and down constantly in the training I did. This year, it's been consistent work, week in week out, that has resulted in a nice and steady training load.

point 3. No injury. It was August/September last year that I developed my calf injury, which is why the training fell away so drastically. Whilst this year has not been perfect, I have listened to my body, and taken a few days completely off, or up to a few weeks off running as required. This has allowed me to better manage my injures and keep a consistent training workload throughout the year.

And what has happened?

Well I am preforming better than ever before in all 3 disciplines.

Swimming, this has been my weakest in terms of training effort. I have not been consistently swimming enough per week. I should be doing at least 3 swims a week, which I have not. As a result I have not improved as much as I should have. What has gone well however is I have consistently swum every week. in 2011 I would go weeks, even months without hitting the pool. That has not happened this year.

Biking, I'm going more often, and further every time. My endurance has improved. I can now do 3 + hour rides without much bother. My speed has also improved. I am a long way from fast, but I can now average much higher speeds than before. My weakness is still hills. That is something I need to address, and in the future will be adding regular hill sessions to the weekly schedule.

Running, I have changed the way I train here drastically since 2011. Going from 3 runs per week, (2x10km, 1x15km) to using the 1-2-3 program. I have also experimented (and continue to do so) with using a run/walk technique to a) help protect my calf and b) help control my heart rate. And the increased frequency seems to be working. My training runs, in aerobic heart rate zones, are now faster than ever. And despite having a much less than ideal build up, and using a run/walk plan, this year I took 7 minutes off my PB half marathon time. As I continue to slowly build up my running volume, I am expecting more and more improvements.

Overall I am in the best shape of my life. My weight is under control, consistently dropping, and the lowest it has been since high school. And my fitness is the highest it has been, and continues to increase. I'm beginning to feel more and more confident about January's HIM. And if I continue to improve at the rate I have been this year I am getting excited about what 2013 will bring...

Monday, November 12, 2012

New Toy!

Need I say more?


Well she's a 4 year old Avanti Kona TT bike. She's an aluminum frame, with carbon forks, and is sporting shimano 105 gear all around.

I'm excited.

Tuesday, November 6, 2012

October Training Log

Another solid month of training. Up to 40 hours for the month, so over all things are on track.

Running wise, the run/walk program seems to be working well so far. By far my biggest running month ever, (and fastest average pace) and injury free.

Cycling, Well average, I need to focus on ramping this up over the next 2 months.

Swimming, poor. Not enough. Only 6 swims in the month is not good enough this close to the HIM. I really need to focus on increasing my frequency over the next few weeks.

For the next month my goals are:

Running, essentially repeat October. Things are going as well here as they have for a long time.

Biking, More rides, and more effort during rides. Still cruise too much. Also planning to change one of my mid week rides, to a longer, hilly ride now university has finished.

Swimming. Hit the pool more. Swim for longer each time (2,500m + sessions) And start open water swimming once a week. Going form 1000m swims, to 2000m over the next 2 months.

Thursday, October 18, 2012

Waitakere Half Marathon, 2012




My impromptu HM on the weekend went surprisingly well (by my standards). The lead in would have to be close to the worst possible I could have devised. Nothing resembling tapering or peaking for this one. The only allowance I made was moving my long bike ride from Saturday morning, to Friday evening. And then Saturday, the night before, was a BBQ for my girlfriends birthday, so late night and a few beers/rums consumed... (carbo loading right?)

Anyway, on race day I started too far back in the field, so lost a bit of time weaving through the traffic. After a few kms was able to get into my rythem. I continued with the walk break, calf protection, strategy I've been using and it went ok. I took a short walk break, about a minute, ever 3km. Until I started to fade in the last 5k where I switched to ever 1.5km. 

Anyway, I ran at a 'higher than LSR' pace, but not an 'all out race' pace, and ended up finishing in 2:03:09. which gives me a new PB of just over 7 minutes. (i think that shows how soft my previous best was, as opposed to how well I went this time tho)

I finished, 127/226 over all, 98/145 males and 17/29 in the M18-29 age group. GPS can be found here

All and all, I'm quite pleased with things, I'm definitely running as well as I ever have, and this was a good milestone on the way to the HIM in January. 




Friday, October 5, 2012

September Training Log

A good solid month of training. Despite missing the first week and a bit of the months runs (due to the calf twinge from the end of August) this was my 2nd highest volume month ever. About 36 hours for the month. Up slightly from 35 in August.

After the short running break I've changed my strategy  and returned to the run/walk idea I was using earlier in the year. And it seems to work ok. I've been doing runs, at average paces that I'm very happy with. It's not ideal, and I would rather run non stop, but I think run/walk might be the best way to get the the start line of Ironman Auckland injury free.

Biking has gone ok, after a relatively light august I'm back up to the sort of volume that I should be doing. And swimming is the same story as normal... I need to do more of it. I'm not loosing any swim fitness, but I'm not improving either. Which I need to do before January 20th.

For next month I'm looking for a bit of an increase. Aiming to be back above 40 hours for October as I continue to build towards the HIM.

Friday, September 21, 2012

A mid month update

Well so far so good for the month of September.

As I said last post I twinged my calf towards the end of August, so had a few weeks off. But I am now back into running (admittedly using a run/walk technique) regularly. And hitting the right sort of numbers. I have found however I have been going surprisingly well using the run/walk thing. So as I'm training for a HIM, where in all likelihood I'll be doing some walking I've decided to play around with the run/walk thing (especially on my long runs) with a plan of using it in the HIM. 

Swimming and biking are going well. I'm still seemingly unable to get myself to the pool 3 times a week, which is something that I need to address. But I'm still heading towards the most swimming for the year. Biking is going very well. Getting in all my workouts (not all as fast as I'd like) but this is also likely to be a years highest.

So bring on the next 10 days of workouts, and lets see if I can carry on with the good work I've started.

Monday, September 3, 2012

August Training Log

Overall its been a pretty good month. Much better than what I did in July, definitely back on track. I said that I wanted to hit 30-35 hours for the month, and I did 35 hours total, so very happy with that.

Again I did the most running I've done in 2012, however that may have come at a cost with my calf starting to play up towards the end of the month. So I'm on 2 weeks of no running, and hoping for the best.

Biking and swimming, are not highest for the year, but both up on July. And I'm feeling that I'm preforming better in both disciplines.

Its now 20 weeks until Ironman Auckland 70.3 and I'm feeling that my training is where it needs to be. Now begins a slow increase in volume across all 3 sports (injury dependent) over the next 3-4 months.

Thursday, August 2, 2012

Training Program in 20 Words


  • Lose Weight.
  • Swim lots, Sometimes easy, mostly hard.
  • Bike lots. Some easy, some hard.
  • Run lots. Mostly easy, sometimes hard.



Wednesday, August 1, 2012

July, Not the greatest

July Training Log

Well, after my biggest ever month training in June, July has been a let down. Only managing 25 hours training time. This has been due to real life, in the form of work getting in the way of training. I had 2 weeks where I was out of Auckland for a reasonable period of time (You can see the 6, and 2 day gaps at the start and end of the month) This loss of training time really impacted on my ability to reach the goals I've set for myself.

The plus side of the month, is that somehow I was able to record my highest mileage running for the year. Which I'm quite happy with, I have noticed in the last few weeks that I feel like I'm starting to run well again. We will find out for sure in October, when I aim to compete in a Half Marathon for the first time in over a year.

What this means tho, is that most of my missing workouts were biking, which was well down, and by far the least I've done for the year. I've also been slipping on my diet, and my weight has been creeping back up. So this month, the negatives out weigh the positives.

For August, I want to get back to where I was a few months ago, weight going down, and sitting at 30-35 hours of the month.

Tuesday, July 24, 2012

And the winner is:

Ironman Auckland 70.3.

Today I officially entered Ironman Auckland 70.3. At the end of the day, having a race like this, based in the viaduct and on that course was too good for me to pass up.

I've modified my training program to take me through to the 20th of January. And as for Taupo, well in all honesty that's highly unlikely to happen. The provisional plan will be to run the people's tri event at mission bay that weekend instead. And possibly the round Taupo cycle in build up, if finances allow.

So for now, its back into training, after a July which has been a bit disappointing in terms of what I have achieved. 6 months till kick off.

Thursday, July 19, 2012

A Change in Direction?

Since early 2011 my goal race has been the Taupo Half Ironman. Obviously I missed my first opportunity last year, through my calf injury. But since re starting training this year I have been building nicely towards the 2012 event. And now there is a new fly in the ointment, in the form of a new race, an Ironman 70.3 race in Auckland, in January, 6 weeks after the Taupo event.

This new race is based in the Viaduct Harbor in Auckland, an area where I have spent a lot of time, where I worked for 5 years, almost a 2nd home. The race also goes over the Auckland harbor bridge. Which, at least from my point of view is quite a novelty factor. And I would have the chance to compete in an inaugural event.

So the question is what to do? Do I ignore the new event and continue with my plans to race Taupo? Or should I try to do both? Or do I do what may be the intelligent option, and move my focus to ironman Auckland, which would give me more time to get down closer to racing weight, and to increase my fitness...

I'm leaning towards doing Auckland over Taupo. The extra 6 weeks training could be invaluable, the novelty factor of the location, in the center of the city seem, at this stage, to be too much to pass up. Entries open in 5 days, so I've got a little more time to think things over. But the odds are that this time next week, I'll be locked in to racing my home town.

Tuesday, June 5, 2012

May, Training Log


Not a bad month really. Nice and consistent. I hit most of my goals for the month.

Positives:

Lots of biking
More consistent running
Started heart rate training on the run

Negatives:

Not enough pool time, either frequency or duration
Still had some trouble with my calf (you can see the no run period during the middle of the month)

Over all tho, I'm quite happy with where I am. Another month like this will give me a nice launching point for Half Ironman training.

Thursday, May 3, 2012

Finally, some consistency

Earlier in the year I posted a to do list, and as a part of that said that my number one goal for the year was to build a base for future racing. I've also said, many times that I need to be more consistent with my training. Well We're now a third of the way through the year, and my first of 2 'A' races has come and gone so this seems a good time to look back and evaluate things. And looking back what I've found I think that I might have finally cracked the consistent training thing.

First, we have my training duration from January to April 2011:


And we can compare that to the same period from this year:


Its pretty easy to see the difference. Not only have I been much more consistent, but the volume is up too, with all 4 months being higher than the highest month of 2011. So that's all very positive. The only negative here is that my running is significantly down on last year. That is of course due to my ongoing calf injury(ies?) And it's something that I hope to be able to increase slowly throughout the rest of the year.

The other thing on my to do list was a list of races to do, and I'm happy to say that so far in 2012, I've done 5/5. So exactly what I said I would do. I am unlikely to do everything on the list tho, as I don't think I'll be ready for a half marathon by June. So that may have to change.

So, what's next for me this year. Well I've got a plan (of sorts) which should have me nice and prepared for the Taupo Half Ironman at the end of the year. I"m also planning to invest a lot of time into heart rate training. Everything that I've read says that if you put in the time it works. Well I've got over 30 weeks until another 'A' race, so I have the time... lets see if what people say about it works. I am expecting to be quite humbled, and spend a lot of time running quite slowly... (which should also help protect my calf, added bonus!)

Essentially the immediate plan is a relatively easy month for may, before stepping things up a notch to the 40+ hour/month range for the rest of the year. Lets see how my consistency looks in a few months time...

Tuesday, May 1, 2012

April, Training Log


It's all about one big day, the northern crossing. Followed by a rest and recovery week. 

Monday, April 23, 2012

Northern Crossing, 2012



Build up:
I've slowly been building up my training volume for this race, peaking with 2 10 hour weeks. The 3 months prior to this race has been by far the most consistent training that I've ever done. So all had been going well... Unfortunately, during a brick run on Monday in the week of the race, I felt an all too familiar sharp pain in my right calf. I had re injured myself just before the event. So I scaled back my taper to almost nothing (no runs at all) and hopped for the best come race day.

Pre-race routine:


For the first time, a beautiful day for a race!
Breakfast, of 2 pieces of toast, some muesli with yogurt and fruit at 5:30. Arrived in time for the briefing at 6:30, and then set up transition, before getting on the bus at 7:10 to head off to the starting area. Warmed up with a quick jog and a bit of a stretch and a pre race GU before being off on my way at 7:45.

Run 1 19/23 9.4km, 1:03:37 GPS here

Course:
The run started with a section through the rolling hills of a west coast farm, descending over the first 2km of the race down to sea level. Where, in a change from previous years, we had a section along the beach before re entering the farm and heading to the main road. Once the farm section was dealt with there is a steep climb up and over the hill, followed by an easy section along the road towards Opononi. There is a final 1km section along the beach before reaching transition. 

Not a bad spot for a run... 

Comments:
For the first 5 minutes or so of the run I felt the worrying pain in my calf, but after then if faded away and I felt fine running. I tried to run within myself to conserve my energy for latter in the day. The changes section along the beach made the run longer, and harder, resulting in a slower time than expected for  everyone. I walked up the hill, as was my plan. It's just too big, too steep and not worth destroying your legs over. The final section along the beach was particularly tough, the tide was quite in so the only sand there to run on was soft, which is never easy. And part of the beach there was no sand at all resulting in having to get around the rocks, without rolling an ankle. 

What would you do differently?:
I haven't run enough this year. I've said it many times before, but it still holds true. Seeing as I ended up injured the week of the race I wouldn't have run anymore, as I was obviously close to the line of what I can handle. But I would like to have been able to. And hopefully by the next time an 'A race' rolls around I will be able to.


End of run 1

T1

Comments:
Pretty smooth, had some water, changed shoes, helmet on and off on my bike.

What would you do differently?:
As always, more practice!

Bike: 17/23, 82km, 3:47:17, GPS here.

The fun part, coming down a hill.

Course:
The bike began with 3 decent climbs, of about 100m each in the first 23km. The course then turns into a long, relentless climb for about 40km, (and 350m gain in elevation) across the country. The ride finishes with a fast 20km, descending 270m to the 2nd transition. All this was done into a head wind which build as the day went on.

Comments:
The plan for the bike was pretty simple, when its easy (down hill/light wind) drop the hammer and try to make some good time, and when the going was tough (up hills, into strong head winds) keep it easy, keep the cadence high and try and spin my way to the finish. And that's pretty much how it played out. The first few hills sucked, as expected, but had some awesome rides on the way back down. At times I felt that I stayed in 'easy spinning' mode too long, and should have pushed harder, but looking at the data after the race I was shocked at how high my heart rate was... much higher than my training. So maybe I was pushing harder than I realised. 


Nutrition during the bike consisted of 2 bananas, 2 bumper bars (about 150 Cal ea), 2 snickers bars, 1 GU and a bottle of watered down powerade. 

Starting the long climb towards Kerikeri (yes, drafting was legal)

What would you do differently?:
Looking back I'm honestly not sure where I would have found more time, at the time I thought I cruised too much, but the heart rate data suggests otherwise. I would have taken in more electrolytes. I had some worrying signs of cramping starting to develop about 3 hours into the ride.

T2:

Comments:
Quick and easy, had some powerade, a banana and off on my way. Had planned on putting a GU in my pocket for the run, but didn't remember until 5 minutes into the run.

What would you do differently?:
Have a GU ready and waiting, harder to forget. And more practice!


Run 2: 14/23, 7km, 53:57, GPS here



Course:
The 2nd run began with another run through a farm, for a few km's before enetering the bush and running along the Kerikeri river. The course featured fences to be climbed and streams to be jumped, before reaching the trail along the river, at which point it became a trail run. 


Out of the bush, heading to the finish

Comments:
I started the run fast, running initially at a 5min/km pace, which would be fast for me at any stage, let alone after 4 hours of work. After the first 4-500m I got my pace under control and settled into a pace around 6:30/km. However, the tough off road nature of the course, and the fact I was hurting after so long on the move meant that I couldn't maintain that, dropping to around 8-8:30/km for most of the run. Towards the end of the course I allowed myself to walk up some hills, but the encouragement of an older guy I was running with got rid of the walking and I was able to finish relatively strongly.

What would you do differently?:
I would have taken a GU, and possible chocolate with me, the energy boost may have helped me keep the pace up. Other than that an increased running volume is the best thing I can do to improve my run at the moment.


Over all     19/23   5:48:33, 14 minutes faster than last year. 

Post Race:

What limited your ability to perform faster:

1. Weight, as with every race report so far this year, I'm to heavy to do well at this. And a particularly hilly bike course shows that up.
2. Running. I'm not running enough yet, and an injury in the build up really set me back. 
3. A lack of hill training. I should have been in the hills at least once a week in the months leading up to this. Much more than the 2 dedicated hill sessions I actually did.

Event comments:
I love this event. It's challenging, but achievable. And I'm able to see my progress from 7 hours 17 in 2010, t0 6:02 in 2011 and now 5:48... 
Its a well run event, heaps of marshals, and everything runs on time. 
My only complaint is there were a lot less individual duathlon competitors this year. Hopefully the good weather will encourage more to sign up next time. 

Monday, April 2, 2012

Kumara tri, Kai Iwi Lakes

Pre-race routine:

2 pieces of toast and a coffee for breakfast. On the road by 6:30. Arrived at the race site about 8am, before the road was closed. Watched the kids race, and the short course start before finally starting at 10am.

Swim 750m, 13:11



Course:
Knee deep wade, for about 100m, then swim out about 200m, 100m across the beach then back in. 

Comments:
Very good swim. Felt the best that I have to date. Started at the back as per usual, but got caught behind a group swimming slower than I was which held me up slightly. Had a bit of trouble navigating around, definitely swam further than I needed too. 

What would you do differently?:
Nothing. This was by far the best swim, and the most comfortable I have felt in the water to date. I don't think on the day I could have done any better.
T1

Comments:
Good transition. Had the wet suit half off before back to the beach due to the long wade in. That helped give me some extra time. 

What would you do differently?:
Practice! 

Bike: 21km, 58:44



Course:
Hilly course (770m climbing), out and back. Very windy, mainly headwinds on the way out, tail winds coming back. One hill with strong cross winds, had to slow down to stay in control

Comments:
I struggled with this bike. The hills and the winds sucked a lot out of me. Overtook a few people who were walking up hills, but lost far more places than I gained.  

What would you do differently?:
I don't know. But I need to figure it out because it didn't work. I was slow, and felt absolutely shattered by the end of the ride. I think that I beat myself mentally by worrying about the wind and hills.



T2:

Comments:
Good, clean transition

What would you do differently?:
Practice!

Run: 8.8km, 1:05:59



Course:
Very steep hill to start the run, then an off road trail run around the lake for about 5km. Finishes with a run along the road back to transition
Comments:
After 3 days of thinking about it, I have nothing positive to say about this run. It was the worst run I've done in a long, long time. Felt slow and tired as I left transition, and getting up the first hill sucked any energy I had left out of me. Had planned to keep to a run/walk schedule to protect my calf, which I did mostly, but the run part was more of a shuffle.

What would you do differently?:
As with the bike, I'm not sure. But I need to figure it out.

Over all


2hour, 17 minutes and 32 seconds.


Post Race:

What limited your ability to perform faster:

This is the big one. I think that there were several factors:
1. The course and conditions. This was definitely a hillier/windier course than I've been doing. So no doubt that made things harder for me than the previous races. 
2. I beat myself mentally. I let the course and conditions get to me, I made them worse than they were, or needed to be.
3. Fatigue. I've been tired for weeks, and was exhausted when I woke up on race morning. I think that I may be paying the price for too much work, and not enough sleep. I need to address this over the next few weeks. 
4. Of course I'm to heavy, and I need to train more... Both of those I'm working on, but take time.

Event comments:
Hard course, but nice relaxed atmosphere which I do enjoy. 

March, Training Log

Monday, March 12, 2012

Peoples Tri Series, Maraetai

Pre-race routine:

Not a too early start for this one, was out the door by 6:30am, and arrived at the start at 7:15, about 2 hours till race time. Claimed a spot in transition, then sorted registration. Had a pre race technical stop and watched the olympic distance race start.

Swim 500m, 8:13, 9/15 AG



Course:
Out about 150m straight off the beach, 90 degree turn into 200m across the the beach ans then 150m straight back into transition. No current to speak of, but a reasonable amount of chop.

Comments:
Used the standard plan, started at the back to avoid getting swum over by faster athletes, but found myself right in the middle of the pack the whole way around. Was very close quarters and even got a few kicks. Swallowed a few mouthfuls of water due to the chop, but otherwise ok. Felt that I got into the swing of things much faster than previously. 

What would you do differently?:
Warm up... Same as the last one.

T1

Comments:
Much shorter run from the swim exit to the bike than I've done before. And had a bit of trouble finding the wetsuits zip. As a result the wetsuit was still on when I arrived at the bike, so  I was a bit slower than I should have been.

What would you do differently?:
Practice! Mangawhai's good transition probably lured me into a false sense of security, found it a bit tougher this time.


Bike: 20km, 43:43, 12/15 AG



Course:
Along the coast for 4km, then head inland for 6km over rolling hills to the turn around point. 

Comments:
Nice bike along the coast. Pushed pretty hard the whole way, but never felt that I was giving it 100%. There were a few drafting packs around, which annoyed me a bit. Other than that was happy with my ride. Felt I could have kept going for a long time at that pace, which is what I'll need to do at the northern crossing.

What would you do differently?:
Probably should have pushed harder than I did. Also, if I wanted to do well in the race I should have hooked into one of the drafting packs. I know it's against the rules, but everyone was doing it, and it does give the other guys a big advantage...

T2:

Comments:
Much smoother than T1. Arrived at the dismount just after 2 other athletes, so had a bit of of delay getting into transition. Once in ran to the bike rack, swapped shoes in moments and off on my way. Running the whole time.

What would you do differently?:
Practice!

Run: 5km, 25:50, 14/15 AG



Course:
2 laps of a 2.5km long out and back. Mostly on the flat but over 1 short hill about half way. Was a water station about 200m before the turn around, so got 4 chances for a drink.

Comments:
Felt slow and awkward at the start of the run, as you do after a ride. That feeling never went away. I did the 9:1 run:walk program I've been doing in training and it seemed to work well. I ran within myself, and liked the bike felt that yes I was pushing, but had more to give if I wanted too.

What would you do differently?:
Push harder. To do well in these sprint tris I have to give everything. BUT, the main goal of the first part of the year is the northern crossing, which is much longer, so pacing myself for now will hopefully pay off in the long run.

Over all


1hour, 19 minuted and 51 seconds.

13/15 AG, 92/130 Male and 117/189 Over all

Post Race:

Warm down:
Bit of a walk around, and some post race nutrition (They gave us danish pastry's! How good is that)

What limited your ability to perform faster:
1. Weight, I've said it before, and I'll say it again. I"m too heavy to do well at this. At the end of the year, when I'm under 90 kg I might stop saying its a problem
2. lack of run training. Getting better, but still months away from being happy
3. Myself. I held back, I was pushing, but was close to my long course pacing... If this had been a goal race I could have been faster.

Event comments:
Much more serious tri than what I've done before. But still heaps of fun. Weather wasn't great, but didn't ruin the day. Over all I was very happy with how things went.