Tuesday, 8 July 2014

Week 14 of 26

So a fairly light training week with the half Iron triathlon on Sunday in Peterborough.

Monday was a threshold swim set - main sets 10 x 100m swim, 5 x 200m swim, 10 x 100m pull buoy. Tuesday was a 75km ride with some pretty strong winds. I split my ride into both east and west so I get a bit of a balance of the headwind and tailwind. At one stage, the headwind was so strong that even cycling downhill felt slow!

Wednesday was Splash N Dash at Lake Whittaker. I swam the two loop course as a warm up. Small group today with plenty of racing going on and many who did the training camp in Niagara the weekend before. I managed to stay with the draft pack this time and came out quicker through transition. There was only 1 person ahead to catch on the run and managed to overtake after halfway. Overall time of 47:20 - the 1.6km was 25:28 and the 5km run was a cruisy 21:52.

Thursday was a 60km ride to Embro and back. Again pretty windy, but mostly from the side so didn't feel too assisted or hampered on either directions. Friday was one last run before the race - an hour in Springbank with 5 minute on, 5 minute off intervals. Felt great and was happy with the times I was clocking.

Full rest day and travelling to Peterborough on Saturday. Supposedly a 3.5 hour drive but I missed the exit by 40kms and had to back track, so an extra 45 minutes. Made it just in time for race pack pick-up before they closed. Sunday was the race and I had an awesome race result, if I say so myself. Just few seconds under 4 hours 45 minutes, which was my target. A 6 minute improvement on my personal best and 3rd in my age group! Race report to come...

Week 14 of 26 statistics:

Swim - 8.7km (2 hours 25 minutes)
Bike - 225.8km (7 hours 10 minutes)
Run - 39.8km (2 hours 53 minutes)

Total - 274.3km (12 hours 28 minutes)


CheapRunnerMike said...

Great job Kevin! Way to smash 4:45!!

Kevin Siah said...

Thanks Mike!