12.5k in the rain. Blood blister burst. Shoe is bloody. Averaged a 4:45/km.

Total Time: 1 hour.

Race Report: KALRATS Sprint*

*The bike leg is only 18k due to traffic concerns I think and due to the chop, the swim was shortened at the last second. Literally, under 30 seconds to start the buoy floated away.

I tapered fairly well, though I tried to do some intensity leading up. Yesterday I did do a open water swim clinic with a 800m time trial as well as a short 15k bike ride and 5k run, both easy. 13:40, 40 seconds slower then the big pool but also stopped to adjust my goggles a few times. Didn't like swimming in my goggles. So this morning I warmed up in the water without them. I could actually make out the buoys and the beach. I was told "You're not wearing any goggles" upon which I replied with a smile "Yup, works better without them." The swim time was an 11:34 with a 1:32/ 100m pace. But again it was a shortened swim. I thought I was going to barf with all the chop. Once we turned back to the beach, I was finally able to breath bi-laterally and swim with a decent stroke. Sighting was awesome without goggles. Exited the water 9th. I'm happy with T1 at 1:03. I need to have a better mount, I run with cleats on out of transition. The bike course is a bit rolling and I felt I pushed it hard. I want to work on the bike more, a 36.k km/h average needs to be improved. Bike split was 30:36. I ended up in 3rd at the turn around. I hammered on the hills to try and put some distance on the guys behind me. One guy caught me near the end and I stayed just out of the drafting distance all the way to T2. I knew I had the legs on him. Good transition, I leave my cleats clipped in. I wasn't that far away from the guy who passed me on the bike and kept him in view. There were 2 steep hills and I knew I could out run him. Just before the turn around on the run I caught him on the downhill. I stayed right on his heels until the last downhill and the flats before the finish. I hammered home and never looked back. Finished third overall, first in my age-group. Averaged a 4:10 pace for a 20:10 run split. Happiest about the run split. Final time 1:04:10.

Results

80k bike ride. Tried to keep it below threshold and spin the legs. Averaged 30km/h. Tailwind going north.

Total Time: 2 hours 30 minutes

Run today after long drive. 7.5 k with 1.7 at above threshold.

Yesterday: 80k with some of it at threshold / race pace. I don't really know because no Garmin. about 3 hours.

Today: 45 min core followed by 30 min in the pool. Only going to count it as an hour.

Total Time: 4 hours

Ran 18.5k with 5 up & down hill intervals.

Total Time: 1 hour 30 minutes.
Total Time for the week of June 13th: 12.5

1 hour on the trainer with intervals. 5 x 5min at 300w, 330w, 360w and 300w with 5min rest.

Total Time: 1 hour.

Yesterday: 6 hill repeats on the bike followed by 12k of running averaged a 4:47.

Total Time: 2 hours

Today: 60k of riding with 20k at threshold / race pace. Overall averaged a 29km/h.

Total Time: 2 hours

3400m in the big pool. 500m warm-up, 500m pull then 2 x (800m race pace, 100 kick), another 500m pull and 100m cool-down. I did the first 800m in 13:03 for a 1:37 average, second 800m at 15:03 for a 1:52 average. I may have done an extra lap on the second 800m because I did get confused as to which lap I was at around 600m. But then again I could have faded.

Total Time: 1 hour 15 minutes

45 min of core followed by swim which went as follows
500 warm - up
500 pull
100 easy
1 x 100 on 2:10
1 x 100 on 1:45
1 x 100 on 2:10
2 x 100 on 1:45
1 x 100 on 2:10
3 x 100 on 1:45
1 x 100 on 2:10
4 x 100 on 1:45

2500 m total

Total time: 1 hour 45 minutes

Road ride followed by short run. 2:27 ride, 30 ish run. Hammered with the tail winds. Pushed hard against the head wind. Felt good, liked the new route.

Total Time: 3 hours

Ran today, 11k for 51min and a 4:38 pace. Yesterday rock hauling.

Long day, 2 hour ride, 59k averaged 29km/h followed by a short 3.7k brick run averaged 4:35 pace then a little later with the club, an 8.3k run where I got a nasty blister. 53 min for a 6:20 sadly.

Didn't make it to the morning hill climbing but ran 10k with 4x1k intervals at 3:55, 4:01, 3:51, 3:47. Little bit of core and stretching and 1.5 hour swimming.

Today, nothing. Yesterday. 45 min of core and an hour in the pool. Bike repeats in the morning tomorrow and more core and swimming.

Rode 100k, 3:30 hours. Headwinds are the suck. Knee hurts.

Did 10 hills on the bike tonight plus some commuting it was 2 hours long. Back of left knee hurts from the mile maybe. Before Blackfoot, I jumped out a table and I may have tweaked it.

Ran 10k in 44:27. Felt a little funky on the return. Hauled ass down hills to start building up that tolerance needed for next year. Doing the Northlands one mile as well.

Ran to and from practice. Feeling better, though waiting for results is making me antsy. Core followed by 3500m in the pool. Did 3 x 300 pull at 4:54 followed by 2 x 300 at 4:37 and 4:40 respectively. All were followed by 100 on a 2:00