Ironman Australia completed in a time of 12:48:55.
Harder ride today. Opted to ride a single lap of the bike course (60k) taking the first and last bits steady and pushing hard (ish) for the rest. That meant taking it easy on the undulations and pushing it along on the flat, though I still found myself riding a little conservative as I'm really not wanting to push it too much in this final week. Averaged 18mph for a 1:45 ride, though it was cut short to 50k because I needed to get back in time to go for a horse riding lesson.
Anyway, my ride this morning was just an easy recovery ride. Spent an hour riding up and down Settlement Point. It's a nice flat 6k circuit that I rode four times.
Training today consisted of a hard run. Not a long run, a hard run. The picture to the left shows the route taken and the graphic to the right the heart rate trace. The session I opted for was an 11km run with the first and last 2km's (well, I'm here in Australia and they think in kilometers) as a warm up and warm down. The middle 7km harder and faster at approaching half marathon pace. Afraid I didn't quite make that. It proved to be really hot and muggy. Sweat was dripping off me and palms were soaked.
A second easy day and I went for just a 5 mile (8 km) run. Headed out onto the Ironman Run course to explore the second part of the route. The bit that I'd not yet explored, but when that turned away from the coastal path I opted to stay with the very scenic route. There is definately a hill at this end of the course, which might prove a little testing come race day, though I suspect it will make for a nice change to the rest of the course which is pretty flat.
Anyway I set off a 9am for an easy ride. Set out nice and slow to Settlement point on the TT bike with aero helmet in my Tri-Anglia tri-suit. My TT bike I've called Dawn for a number of reasons that I'll elaborate on in a later post (perhaps). Anyway I was out and as I waited on Settlement Point considering waiting for the Ferry to the North Harbour I got passed by a lady in pink on a bike. Then a couple minutes later 3 more ladies with another one in pink. As the ferry didn't look like it was about to leave the other side of the river anytime soon I gave chase and caught up with the group to have a chat and see where they were going. They'd set off at 6:30am, as did most of the rides that go out most days (it's dark at that time so they set off with lights) and were now just warming down. I was adviced to pop into the Peloton Cafe which is attached to Gordon St Bikes to find out the location of the departing rides. The kit that the two ladies in pink were wearing was that of the "Peloton Princesses".
We had a good social swim, about 20 of us, as a group up the Hastings River, occasionally stopping to regroup. I got a great feeling of camarderie and felt like a seal savouring the enjoyment of swimming in a schole. We covered 2.4 km in about 45 minutes, then heading to a coffee shop, of which Port Mac has plenty.
An early start. Well, I want to get into the habit of early to bed early to rise. So a 7am depart for a 4 hour ride. It didn't seem very light before that and I do have all day. The graphic above shows the route. Basically I followed the Ironman route out then ignored the dog leg and continued down to Lauriton and round to Camden Head. From there carried on down the coast to the point where the tarmac ran out then headed back. Took a left to go up Bonney View Drive because I figured that would take me to a viewing point. Alas it didn't so back down to Pacific / Ocean Drive to then turn left up the Ironman bike course dog leg. I hadn't turned right up here on the way out because I didn't want to turn right across the traffic, there was some about and it was moving quickly. Once at the dog leg turn around it was simply a case of following the bike course back to base. So looking at the profile for the last 30k you get a good feel for how the course undulates. Ignore the values on the right. I'm not 150m below sea level, that's just the watch having the wrong level programed into it, but the ascents and descents are fairly accurate, so I can expect something in the region of 1400m of climbing on race day. The climbs are short and sharp and on the way back before turning into Davey Drive needs a gear lower than 39x19. Must remember that. Bike seemed to work okay. Getting use to being on the aero bars which is good, as that was the point for this ride today. Back still aches after being in them for a while, but at least I can move once I've got off the bike. We'll see how we get on come the 28th.
Lots of time to chill out and get to see what is in the area. Have tried a couple of restaurants so far. A Thai last night and fish place this evening. I'm going to get into the habbit of early nights and early mornings. That way come race day a 5am start won't be such a shock to the system. Fortunately the clocks here go back that morning so at least that makes it a little easier. That means I'm having main meals at 6pm. Might switch this soon to main meals midday with light meals in the evening.
The graph above shows how my 39 hour door to door journey went between 15:00 hours (GMT) on Saturday 13th March when JT arrived at my house to give me a lift to Norwich International (owe him a favour) through to checking in at my hotel in Port Macquarie at 17:00 hours UTC on Monday 15th March.
After a day off, there were two items on the schedule. First up was a 30 minute recovery run in the morning before work. Ran a little longer than the target time, but not by much and covered 4 miles. Works out to a 7:56mpm pace which is pretty tidy for a recovery run. Legs were protesting a little.
I was joined by Angie Thorp for a brick session that comprised 4 sets (3 for her) of 10 minutes hard on the turbo followed by a 2.1km run repeating the pair every 30 minutes (Angie did shorter run that took her 10 minutes). This 2.5 hour session was one I'd attempted a fortnight ago on Friday 26th February. On that occassion I only managed 3 sets. This time round I managed to put out 300watts for most of the 4 bike efforts (certainly over 290 all the time) which is what I'd aim for if I was just doing 4x 10minute bike efforts and the runs were supposed to be 9 minutes for 2k and this time round only the 3rd wasn't done in under 9 minutes and that was 9:06 and they were for 2.1k rather than the prescribed 2k. So very pleased with that.
Legs were tired after the weekend and a massage on Monday. They just didn't want to go quick enough or work hard enough for these six, half mile efforts. The aim was to do each of them as though it was the last and ideally in 2:50. Only managed to sneak under 3 minutes for one of them. The legs certainly made me feel as though each of them was the last that they wanted to do. Pleased that the pace for each of them is faster than that required for a sub 20 minute 5k.
Third race for 2010 and managed a third PB. The Spring Ballbuster fell ideally for a final prepartion race and had been on the schedule since the coaching from Joe started in October 2009. The last big week of training was nicely rounded off with this race and confidence levels were given a nice little boost.
Had planed to swim this morning. Woke up naturally wondering thinking "this is good, no alarm yet time for more sleep" looked at the clock and it was 6:40am. Bugger, not gonna get to UEA for 7am and a swim, so stayed in bed a whole lot longer. No alarm = no swim. Guess staying up writing up the blog last caused me to overlook setting the alarm. I've already set two different alarms for tomorrow morning.
The turbo session was then immediately followed by a transition run. That means, off the bike, on with the trainers and out for a run. Because it was really cold and dark that also meant on with a long sleeve top and reflective vest. Should have put on more clothes and taken the head torch because it was really cold and far darker than normal on Whitlingham Lane. Perhaps it was the cold that inspired me to 7:20mpm pace. I was very keen to get home.
In the evening I had a 6-7 mile run on the cards with 4 miles at 6:30-6:45mpm in the middle. I went along to Norwich Road Runners, but wasn't able to tempt any of them from there session to join me. I don't blame them in the slightest. It was nice to meet up with them before and after. It was good of them to suggest a route. The pace had been selected as 'faster than half marathon PB'. The 'chip shop run' route they prescribed (http://www.gmap-pedometer.com/?r=3511975) was perfect for the job at 6.7 miles. I did the effort unware of the distance from Mile Cross Aylsham Road round about though to the Mousehold Sprowston Road roundabout. That worked out to 4.4miles and my pace 7:01mpm. Not as fast as I'd have wanted, but faster than half marathon PB pace (just) so job done.
On the Thursday evening I met up with coach Joe. He asked for feedback on how he has been as coach. I have to admit that he has been very good. We've been in regular contact. He's been proactive, positive, encouraging and attentive. It's been good to have someone to talk at length about my training with. I've enjoyed his sessions. They've been fresh and new. I know I've not hit all the target times and paces, but if I had I'd have been led to think that the targets weren't high enough. Has it all been worth it? Well, the training has certainly been fun even when the weather has been far from fun. The real proof though will be in the race day performance. I've certainly felt strong at all 3 disciplines during the build up. Even times when I've felt strong at all 3 together. Power output on the turbo has been increasing. Swim times improving. Running volume up and getting Personal Bests. What will it yield in Australia? Well we'll have to wait and see. Would I recommend Joe as a coach? That's a much easier question. The answer is "yes".
