Training Goal: Race specific swim time trial
Personal Goal: Complete IM Simulation
Distance Covered:141.24km
Duration: 12h53m
Elevation Gain: 778m
Overall Training Completion Rate (Actual Vs Planned):
89.2%
Swim Time:
1h32m
Swim Distance:
4.26km
Bike Time:
6h31m
Bike Distance:
109.3km
Elevation Gain:
667m
*For indoor bike - time measurement only
**Including brick
Run Time:
3h6m
Run Distance:
27.95km
Elevation Gain:
84m
*Including brick (none this week)
Time Spent Doing Strength/Core/Stability Exercises:
1h43m
*Including rest/chit chat
Time Spent Stair Climbing (ascent):
3m18s
Elevation Gain:
27m
*Based on what was recorded
Unaccounted for
~ run drills
~ stair - descent
Training Notes for Week 18:
1) Missed two swim session because of work. Did a short swim on Friday and an open water swim on Sunday. Swim progress this week was terrible. Focus was keeping the feel of the water and improve muscle memory. For the OWS, sighting was ok and kept a steady effort throughout. Got kicked early on and had to weave through traffic. After a while got into the groove. Water was a bit choppy I had to conciously ensure effort was sustainable. I'm glad I had the opportunity to swim in the open water. Need to pick up swim training in week 19 onwards.
2) The bike session was done on the spin bike and at an easier pace since quads were still sore and hurting. The tempo ride was suppose to be done at a higher intensity but couldn't really push it. Still tired from last Sunday's effort.
3) Running only started on Friday with a tempo. Did an hour run on Saturday and had to skip a session because of my quads. It was just about getting the miles in.
4) The brick/IM Simulation was perfect to gauge pace, effort and also whether I'd be disciplined enough to stay in my target zones. On the bike I was in the right zone for about an hour or so before I decided to invest my energy to gain some time especially on the descent. It was windy, hot and the decision to push did come with a price. Data showed I actually slowed down eventhough heart rate was noticebly higher. Regardless of the extra effort put in, I was slowing down. And on the run I felt pretty crappy as well. I had a feeling it was going to happen as I felt like bonking towards the end of the ride. Got some calories in at the aid station before making my way out on the run. Couldn't really keep the heart down even by walking. By the end of the run I was just so tired and my legs didn't feel like running anymore. I was left wondering, how the hell am i going to complete a full marathon feeling like that. Lessons:
- Bike pacing is crucial. If I was to make a pacing mistake, let it be on the slow side;
- Nutrition. I didn't take any gel at all which probably contributed to the overall low energy level;
- No stomach issues. Took water and sports drink. Some salt and fruits. Ok;
- Didn't cramp but, legs were really, really heavy.
- Heart rate. Too high on the run for my liking.
So after looking at the data on the bike and run, I have a number that I'm gonna stick to and fine tune in the following weeks. It's going to be slow but that's the reality. Training pace and racing pace is going to be different and I have to accept it. It's all about managing effort from now on.
5) 2 Core session. No stairs this week. Quads couldn't take it.
Feeling Notes for Week 18:
1) My quads were hurting for days. It peaks on Tuesday. On Wednesday it was still hurting but I thought I could probably run on it. Plan to run but, felt really tired and sluggish. I slept and ended up skipping the Wednesday session. This was my initial concern when I started training. If I go overboard with training I'd be sore and also risk dropping my energy level. I would then have to miss subsequent training to recover.
2) Nutrition could well contribute to the slow recovery time. I didn't eat particularly well/healthy pre or post workout. I didn't stretch after the race which was a big mistake. So there were a lot of things that I was suppose to do but didn't and ended up paying for it.
3) There were times I was suprised with how I did in training. PRs and finishing near the front of races. It was all good. The IM simulation also provided suprises of its own. I know I was going to be slow but I was suprised at the huge gap in training vs simulation pace. There's a real possibility that I am going to be so slow on the run no matter what. I don't think I can get fitter with a month left so I have to ensure I stay in my target zone for future long rides because that will be the difference on the run. No negative split strategy etc. It's about managing effort and to finish within the cut off time. It's literally about surviving the swim bike run.
4) It was refreshing to also see other triathletes undertaking this journey to IM Langkawi. Some first timers and some had done it more than twice. Heard stories of DNF and also conditions on the island. It was like my first time climbing mount Kinabalu. I imagined how it'd be by the stories and pictures etc. I couldn't wait to get on top of it. Nothing comes close however, to the feeling of experiencing it yourself.
5) As far as personal life is concerned, it's going to be a tough month. I have to prioritize and accept that I'll miss training. Baby is coming along fine and I hope everything will turn out ok.
6) A final half marathon in Week 20. But for now, I have to ensure I get on the start line as fit as possible. I'm going to try and stay in the zone for future long ride and also observe nutritional needs.
7) 39 days to Ironman Langkawi.
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