Sunday, 25 November 2012

Kona inspired

Given that it's the 1st taper week, I thought that it would be a good idea drawing inspiration from the NBC coverage of this year's Kona Ironman World Championships. I think this is the best coverage thus far, with great highlights of the race day action and great capture of the emotions at the finish line. I get goosebumps each time I see a finisher crossing the arch.

Compared to the previous weeks, this week's training load has decreased but not significantly. The 2 hour rides during the week were reduced to 1.5 hours and I had a two mid week runs, each of about 30 minutes. Bill gave me some descending pace work for the swim sessions and even threw in some alternating freestyle and medley sets just to mix things up. 

Saturday's long ride was 4.5 hours down the Freeway bike path. I think it was one of the few rides which I had a tailwind on the way back, which was very much welcomed. I clocked 140kms, exceeding the plan by 5kms with 2 more minutes to spare :) Sunday was a run for 1 hour 40 minutes, with negative split for the 2nd half. I started a bit quick and thought I would struggle to run faster for the later half, but I surprised myself and did just that. 22.5km ran with an average pace of 4:27 per km.

Things are falling into place and with the reduced volume and more recovery time, I feel stronger (and less grumpy!) and this serves well for my confidence. Not long now until the big race day. Hang in there everyone!


Anonymous said...

nice video

Henry Wong said...

Yes, hang in there ... Still traveling and back tomorrow. Thanks for sharing yr big weeks program and tapering plan. A good benchmark for me!

K3vski said...

Dad, glad you liked the video!

Henry, no worries! See you in Perth!