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.