Wednesday, 19 October 2011


Race one is over and although it was a short duathlon 3k/20k/3k it was a good indication of where im at at the moment.
Freezing day which didnt really heat up, but it wasnt too windy out on the bike (although a nice tailwind on the way back).

Run started off fine and as usual my heart rate was through the roof. I dont train with HR as ive never been able to control it. My resting is normal 59 but can shoot up to 150/ 160 walking upstairs.....! So i usually work on RPE for most work outs.

I kept just behind some fast ladies and then onto the bike. It was an out and back with a bit of a headwind and always a slight uphill with some big climbs on the first 10k. I felt awful but just concentrated on keeping my legs spinning and not pushing too hard and trying to bring my breathing down.

I honestly thought id got lost as i saw noone on the lap...until near the turnaround when i finally saw the leaders. The turnaround was great as a tailwind greeted us and we could push home on the, now, slight downhill :)

The final 3k run was fine and i pushed the last 500 metres to the finishline.

Still lots of work to do on the bike though!!

(running with eyes closed is probably why i always get lost :)

Friday, 14 October 2011

Race number 1

its the first race of the season on saturday. A nice 3k run/ 20k bike/ 3k run duathlon in sunny (we hope) cromwell and a nice $10 to boot!! (thats how race should be!)

A group of us women are going over to eat cakes and buy plants   race as hard as we can for the first race in hopefully many this season.

Cant wait!! :)

If anyone fancies it, start is 10am on Butchers Drive, Cromwell.
Cake will be from random cafes around the area

Tuesday, 4 October 2011

back to back

After a hard long weekend of training i was scared to learn about my back to back run intervals on the programme. Is my coach mad, trying to kill me or just plain mean.
But no, his idea is to run up a mountain on smashed legs, then go up another mountain to really get to the top, thus having the legs to thrash a race because you've done it all in training.
Try it!

natural pace 40 mins
10 situps run fast 6 mins
10 push ups run fast 6 mins
10 sit ups
10 push ups
run fast 40 secs, 20 secs very slow x10
warm down easy 10 mins

warm up 25 mins steady
on grad/ steep hill approx 200 mts run up from bottom to the 200 mts hard out, very easy down x10

natural pace 15 mins

do hill set again x10
easy 15 mins

enjoy :-S