Sunday, April 7, 2013

Kai Iwi Lakes, 2013


Pre-race routine:

2 pieces of avocado on toast and a coffee for breakfast. On the road by 7. Arrived at the race site about 8am, in the pouring rain. Luckily the weather cleared reasonably soon after arrival. Watched the kids race, and the short course start before finally starting at 10am.

Swim 750m, 13:24



Course:
Northland's been having a drought. So unsurprisingly the lake was lower than in previous years. Started with an ankle deep splash out to the deep water, about 300m straight out to buoy 1, 150m accross, and then 300m back to the beach. This lake is beautiful clean, clear water. Honestly, it's like swimming in a pool it's so clear. You can see the bottom almost the whole way around. 

Comments:
Good swim. Started to the side, but closer to the front than usual. For the first half of the first leg I was beside my friend Decke, but he then started to fall behind. Was in a small group of 3-4 swimmers for most of the course, so drafting was probably good. With the water so clear, navigation was easy. Only negative was a girl on the inside of me got lost on the final leg back in to the beach, and pushed me off course. I had to slow to go behind her to get back on track. 

What would you do differently?:
Nothing. I was very happy with today's swim. 

T1

Comments:
The low lake made for a 100m or so run to transition, so added a bit to the time. Wetsuit was half off before arriving at the bike. But I felt I was a bit lethargic here, didn't have my usual urgency getting the bike gear on. 

What would you do differently?:
More urgency.

Bike: 21km, 51:10, GPS Here

Course:



Hilly course (300m climbing), out and back. 

Comments:
I'm very happy with how my bike went today. It took 5 min or so to get into my work, but once settled I was able to maintain a nice hard effort on the flats, and spun my way up the hills. I had a good battle with Decke on the ride, he caught me 6km into the ride and we spent the rest of the ride changing places. He was faster in the hills, I was faster on the flats. The only negative is I was quite conservative going down the hills. I think this was partially because I am still down on confidence after the crash at Maraetai, and partially as I continue to get used to the handling of the new bike. Also, up the steepest climb I ran out of gears. This could be a problem in the northern crossing, so I will be getting a new cassette before then. In the last 2km of the ride I lost a little time to Decke, as I backed off to give my legs a pre run rest. 




What would you do differently?:
Over all I wouldn't change much. Other than being more aggressive down the hills, and having an extra gear for climbs. 

T2:

Comments:
Better than T1. Gained a bit of time here. 

What would you do differently?:
Pretty happy with it.

Run: 8.8km, 55:38, GPS Here

Course:


Senic run around the lake. 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:
As soon as I started the run, I knew that today wasn't going to be my day. I had nothing in my legs, and any little bit of running form was gone by the top of the first climb (which I, and most, walked anyway). I tried to make the best of it, and kept up a jog for the duration (other than walking the 2nd steep climb) but overall was disappointed with how things went. I overtook nobody on the run, and lost at least 6-7 places. 





What would you do differently?:
I'm not really sure what went wrong. I'm assuming that it's just a bit of fatigue I was feeling, I had no taper or anything for this race as it is not a goal race. I think a good taper would have improved my performance  Also I'm not running enough. I've been doing 25-30km/week recently  I should be up doing 35+ before I run well... I know this from previous experience. 

Over all
2hour, 4 minutes and 43 seconds.

10+ minute PR for this course, and 12+ minutes faster than 2012. Disappointed with the run, and not breaking 2 hours. But overall, I'm very happy with my day. 


Post Race:

What limited your ability to perform faster:

3 main things come to mind, 

1. I'm to heavy. On a hilly course like this that really expresses itself. 
2. No taper, it wasn't a goal race, but I did nothing to try and peak in the slightest. If I had focused more on this race in the last 2 weeks I would have had a better day. 
3. Run more. 35-40km/week an I will run better. I need to spend the next few weeks building up my run volume again. 

Event comments:
This is the hardest triathlon course I have done, but nice relaxed atmosphere which I do enjoy. I'll be back again and get that 2 hour mark next year. 

Tuesday, April 2, 2013

March Training Log

Well I think I'm back into the swing of things now. March was a good solid month, and I seem to be sitting comfortably on 8 hour weeks.

Not enough swimming, which is a common theme on these posts, but the most biking and running I've done this year.