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Chasing the Kona dream and a Mai Tai cocktail
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Monday
Nothing, blasted cold again. A long long sleep instead.
Tuesday
45min turbo with some work
Set contained 5x2min mod hard, i found these really tough in particular breathing and hr through the roof. This cold is stubborn!! Only for i was on the turbo there would have been snot rockets everywhere:eek: 2min mod hard efforts on 264w/mhr163, 254w/mhr169, 257w/mhr171, 256w/mhr170 and 260w/mhr170.
Time:45mins, Dist:24.9kms, Power:zap191w/np203w, Cad:81, HR:152, Work:516kj
30min easy run
Just an easy one to keep the legs turning over. Whilst the legs feel good the upper part of the body does not. Had to drop the pace back a bit to keep hr controlled and in the upper end of easy. This did not feel so easy and normally i could run at this pace all day.
Time:30:17, Dist:6.49kms, HR:154
Wednesday
40min swim
Short enough session with main set 5x100s at -10sec below race pace. All 5 coming in under 1:44 but i was working very hard to hold it.
Time:40mins, Distance:1600mtrs
Just an easy short run planned for later and finish up packing. That's it until i do sharpen up sessions over in Calella with the two boyos. I can do no more at this stage apart from getting rid of this blasted cold, remaining positive though on that front and just resting when i can.
I fly out tomorrow evening and hopeful that its a smooth travel experience unlike the well documented Roth escapades.
All I ask of myself is to cross that finish line happy knowing i have given a good account of myself. If at any stage of the race i am ahead of expectation and i think the sub 10 is on i will literally bury myself on the back end of the run. Most of all its about enjoying it as i have a long winter ahead and i need to have a good race experience to keep me motivated and focussed for next year.
That was silcocks base and not easy to wash off, she thought it was funny!! Might ask for some Contador beef:)Did she break into your Whey Protein drawer :eek:
All the best for the weekend, stick to potatoes and veg the night before, although Alberto has us led to believe the beef is very good in Spain as wellRacoonQueen wrote: »I expected sub 9:55.
Anything else and there'll be no congratulations.
Good luck, have fun!
I will do my best M.Best of luck Fran. Hope the cold is under control!?
Still trying to shift it Ed.The very best to you! Keep a happy song in your head (I have no idea why I am saying that to you other than Snow White has come to mind) and enjoy the everything!!!
And i thought we were friends DD, at least up kept "dwarfs" out of it:)0 -
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Aliya Wailing Bench wrote: »......... Most of all its about enjoying it as i have a long winter ahead and i need to have a good race experience to keep me motivated and focussed for next year.
Weird. You and I have basically the same S/B/R work put in this year. We are racked side by side and I'm using this race for exactly the same reason you described above... somethings gotta give
See you Friday Fran.. safe journey kid!0 -
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Short enough bike, I had 30mins lads had longer so we compromised on 40mins. Strong enough cross winds today and I was getting blown about a bit with the disc on. HR off the charts so much so it has to be wrong, slightly over 200w with some 2min efforts in between easy.
Had a few near misses of MCOS snot rockets, appears to be getting over a cold as well.
20min run off the bike with the two lads and I felt very good, around 4:2x pace. Good chat with the two girls after by the pool, like aul wans the two of them
Some interesting pacing strategies being discussed on the run involving stopping for ice cream.
Feeling relaxed and ready, off to reg and get some lunch with a splash planned for later.0 -
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