Weekend...

Just a brief post before I head to bed. Yesterday was the most painful training session ever. 100 k bike + 10 k run (ok..actually it was 9.74 km). The bike consisted of a two 50 k loops. A mix of hills and flats. Perdominatly flats.

My 1/2 IM on Sept 3rd is all flats. So I figure I stick with the flats to stimulate closer to actual race course. A few weeks ago Darren ask me what's my strat for this race. After my 1/2 Ironman in July I figure I can push the intensity a bit.

My goal for yesterday was simple. See how hard I can push and how long I can hold it for. This will give me a good indicator of what my race pace should be.

First loop, started off relax and slowly get myself up to speed. On the flats, I was able to hold 30 - 33 kph (18- 20 mph) most of the time. Hills turned into spinning session with the granny gear.

Second loop, mentally the mind was race focus. I fell apart at the climbs. I was pushing too hard of a gear and quickly have to reduce to spinning. On the flat back (the last 10 km), my HR was at 152 and won't budge any higher. By then my right lower back was screaming and I focus on the intensity. Don't let go. Don't slow down.

I finished the second lap faster than the first. First lap, 1 hr 38 min. Second lap 1 hr 37 min. Negative split. Good stuff. Avg speed 30 kph (18 mph).

After walking to take down a gel, my feet quickly got into the groove. HR was at 160. There were a lot of questions of quitting and slowing down. I know these type of questions I would face them in race day. I might as well get them over with.

Did the run in 55 min. Avg speed, 5:38 min/km (9 min mile).

As I stretched, bought ice, drovehome, took ice bath...all I could say was "I am in so much pain". This morning, my fellowship brother asked me how I am doing..I smiled and said.."A whole load of pain"

Have to take into account of traffic light and stop signs. So it is possible that I can hold a 32 kph (20 mph) and a faster time on the run. Then again, with those 'stops' I give my body to rest up.
What I do know is these are the pace I can hold up. Time and speed have a lot dependent on the terrain of the course and the weather. All I can control is my HR, my nutrition and my hydration. That's about it....now is taper till Sept 3rd.

This morning did a recovery bike ride. HR was super low. By the time it got up to 150, I was huffing and puffing. 150 felt like 160. I just enjoyed the ride. Went to Church. My cousin (14 yr old) and his mom came to visit us from Hong Kong. I spent the rest of the day with him. He likes arcade games so we spent the afternoon at Playdium with my sis. Did some normal stuff today....ok time for sleep and rest. Throat feels like I am coming down with something...