| Time | ||||||
| Short Run 🏃 | Bike 🚴 | Long Run 🏃 | Rank | |||
| 3 km | 40 km | 10 km | All | Age Group | ||
| VR6 | 0:17:25 | 1:55:40 | 1:46:11 | 12,325/12,747 | 2,466/2,545 | |
| VR8 | 0:21:03 | 1:58:19 | 1:06:35 | 3,225/3,560 | 658/725 | |
| VR10 | 0:19:59 | 1:49:28 | 1:08:41 | 6,026/7,283 | 1,220/1,480 | |
| VR13 | 0:16:34 | 1:43:13 | 1:06:43 | 3,188/4,379 | 701/951 | |
| Short Run 🏃 | Bike 🚴 | Long Run 🏃 | Rank | |||
| 1.5 km | 20 km | 5 km | All | Age Group | ||
| VR7 | 0:08:28 | 0:51:16 | 0:34:19 | 12,888/17,086 | 2,466/3,239 | |
| VR11 | 0:07:54 | 0:51:39 | 0:34:46 | 5,700/7,914 | 1,171/1,622 | |
| Pace (MPH) | ||||||
| Short Run 🏃 | Bike 🚴 | Long Run 🏃 | ||||
| VR6 | 6.48 | 12.92 | 3.51 | |||
| VR8 | 5.33 | 12.63 | 5.61 | |||
| VR10 | 5.64 | 13.63 | 5.43 | |||
| VR13 | 6.77 | 14.47 | 5.59 | |||
| VR7 | 6.73 | 14.59 | 5.46 | |||
| VR11 | 7.14 | 14.46 | 5.38 | |||
Sunday, June 28, 2020
Ironman V13: Completed
V13 is completed. I shaved off time on the short-run (51 seconds) and the bike (6 minutes 15 seconds)--and was really close on the long run (within 8 seconds), and so it was my best time for a 5150 event. I'm happy with that.
I still prefer the sprint distances, but these longer events -- spread over three days -- are good motivation to keep training.
"With your 3:06:30, you finished 3,188th out of 4,379 finishers and 701th out of 951 in your Age Group."
I still prefer the sprint distances, but these longer events -- spread over three days -- are good motivation to keep training.
"With your 3:06:30, you finished 3,188th out of 4,379 finishers and 701th out of 951 in your Age Group."
Tuesday, June 23, 2020
Week 15: June 18, 2020
Have a look at my week in review.
No Ironman VRs this week, but did get some decent biking in. Thursday was my first day of my new long run (after updating my training.) Also I get to enjoy my first 'off' day on Wednesday in 13 days. Overall a good week.
June 18: Run
June 19: Interval
June 20: Bike
(Tough... a long distance for me.)
June 21: Bike
June 22: Bike / Run
June 23: 5K
Wednesday, June 17, 2020
Week 14: June 11, 2020
Have a look at my week in review.
I completed VR11 this week. For some reason, I didn't take a day off, but it was a good week all round. (I convinced myself the VR11 short run was awfully short -- which it was.)
June 11: 5K
June 12: VR 11 - Short
June 13: VR 11 - Long
June 14: VR 11 - Bike
June 15: Run
June 16: Bike
June 17: Bike / Run
Sunday, June 14, 2020
Ironman VR11 - Completed
I completed VR11 -- a sprint distance virtual triathlon.
My time was very similar to VR7, but the wind was more challenging during the bike (I think), so I'm pleased.
"With your 1:34:19, you finished 5,762nd out of 8,017 finishers and 1,179th out of 1,636 in your Age Group."
Thursday, June 11, 2020
Training Plan Update
Based on my original schedule, Week 13 was going to be my peak times: 43 minutes bike; 43 minutes swim; 87 minutes bike; and 52 / 28 bike run -- with two days rest. Due to COVID-19, I've done zero swimming. I've also modified things along away -- April 22 & May 3.
Well, let's modify this one more time.
Well, let's modify this one more time.
- Long run: increasing by 10% in each of Week 14 & 15 (43 then 47 minutes). BPM capped at 135, and week 14 and on running the longer of (i) 4.2 miles or (ii) my allocated time. Decreasing to a 5K in a recovery week.
- 5K: Depending on how body feels, run either a 5K or another long run. 5K in a recovery week. BPM capped at 135.
- Short run: continuing with intervals.
- Long Bike (x2): Continuing with my goal of 22-26 miles twice a week. 17.5 miles in a recovery week.
- Bike / Run: Targeting 60 minutes bike / 30 minutes run. (Week 14 run 28 minutes.) BPM capped at 135. In a recovery week, 45 minutes bike / 23 minutes run.
The long run and bike are 'overruns' for a sprint distance triathlon, so I think this is a good place to cap myself for now. Once swimming opens, I'll have to do another rethink.
Wednesday, June 10, 2020
Week 13: June 4, 2020
(Read more about my 🏊🚴🏃training plan here.)
Have a look at my week in review.
This week included VR10 (a 5150 distance -- longer than I really enjoy). But not a bad week.
Next week is the "peak" of my original training plan. That is, the longest times I projected for myself. I'm going to give some thought to modifying (probably increasing the run times). If swimming pools open this month, that'll require some adjustment too.
June 4: 5K
June 5: VR10 - Short
June 6: VR10 - Bike
June 7: VR10 - Long
June 8: Bike
June 9: Bike / Run
Monday, June 8, 2020
Ironman VR10 - Completed
VR10 was another 5150. A longer distance than I really enjoy. However, I shaved a bit more time off my performance (about 8 minutes over VR8). Much better than the disastrous VR6.
VR11 has a sprint distance option. I'll be taking them up on that.
[Short Run] - See Splits Here.
[Bike] - See Splits Here.
[Long Run] - See Splits Here.
Let's recap the 5150 Distances:
VR6: "With your 3:59:16, you finished 12318 out of 12744 finishers and 2466 out of 2545 in your Age Group."
VR8: "With your 3:25:57, you finished 3210 out of 3545 finishers and 654 out of 721 in your Age Group."
VR10: "With your 3:18:08, you finished 6045th out of 7311 finishers and 1222nd out of 1482 in your Age Group."
VR11 has a sprint distance option. I'll be taking them up on that.
[Short Run] - See Splits Here.
[Bike] - See Splits Here.
[Long Run] - See Splits Here.
Let's recap the 5150 Distances:
VR6: "With your 3:59:16, you finished 12318 out of 12744 finishers and 2466 out of 2545 in your Age Group."
VR8: "With your 3:25:57, you finished 3210 out of 3545 finishers and 654 out of 721 in your Age Group."
VR10: "With your 3:18:08, you finished 6045th out of 7311 finishers and 1222nd out of 1482 in your Age Group."
Tuesday, June 2, 2020
Week 12: May 28, 2020
Have a look at my week in review.
A recovery week. Nice.
May 28: 5K
May 29: Intervals
May 30: Long Bike
(Distance adjusted for recovery week; saw a deer!)
May 31: Long Bike
June 1: Bike / Run
June 2: 5K
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