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My 2015 Kona Ironman World Champs Training

Thursday, 23 July 2015

Sweet spot ride & aerobic run....

Thursdays are longer sweet spot style intervals for the bike, where I push out the muscular endurance and this mornings ride was 4 x 10-12 mins at half ironman effort or at the top end of my sweet spot range.

I will be trying to stretch out these rides to 2 - 2.5hrs where time permits over the next few weeks, and today I was able to get a good ride done with around 2:20mins of riding.

Session went nicely to plan and I felt OK. A touch of fatigue in the legs from the leg work I did last night incorporated into my core session. But generally able to hit the targets as planned and I didn't want to go too hard and bring on fatigue considering the solid couple days that I have coming up on the weekend.

I'm planning on riding 2-3hrs up to the 10km race I am pacing and then run that race, then ride home so that I can get a 5hr ride done as this is important to me now. It means the race might be a challenge to hold pace but will be good for me. I've also heard that the course is 10.3km and they still want me to run it in 40 mins so I need to average a tick under 4 min k's.

Morning ride....

I had planned to swim in the afternoon after work, but had to take the girls to netball training and pick them up so had to change my plans. Normally my wife will take them and I will pick them up but she had a bit of a severe back issue at the moment so I need to pick up the slack and let her take it easy for a while.

So I knocked out a nice easy aerobic recovery run while the kids were doing netball training.


I was a little tired in the hip flexors from my leg workout and funny how much this easy run felt like it added to my tiredness and fatigue that night. Off to bed early at 9pm and didn't take long to fall off to sleep!

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