Posted By: gordo
Date: Tuesday, 26 June 2007, at 2:43 p.m.
We decided to get the wetsuits out at get some real data.
Swim Res -- 5400 feet
lap 1 -- easy to steady
lap 2 -- steady to mod-hard (still b/l 3)
lap 3 for time -- open breathing
lap 4 -- hadicap race based on times -- slow guys get lead time equal to their deficit on lap 3
>>>I have simple HRM so had to use memory -- will use better one next time
T // Avg // Max
12:14 // 117 // 130
11:4x // 13x // 148
11:5x // 14x // 155
12:04 // 149 // 168 (!)
Eye opening swim. I would have thought that my profile would have been more even. We did have some chop come up across the morning so that slowed us a bit. Also, my navigation isn't ideal!
Interestingly, I won the handicap race so each of the laps had a greater slow down between lap 3 and lap 4.
We suspect that "easy pace" is the right level to hold. In two weeks we'll warm-up then do four laps continuous. We'll share avg/max/split data to see if we learn anything else.
Even with a 30 minute transition, heart rates were impacted early on the ride.
Rode to Brainard Lake at 10,300 feet -- Dr. J BRO'd the entire way, I had my 27 on the rear wheel. Mainly steady with 25 minutes at max aerobic.
Then nine laps of the lake -- 20s walking to start laps 2-9 -- total distance 16.6K -- 1:14:30 with average HR of 149 for me. 4:30 K pace or 7:14 mile pace. At sea-level on my last three mile test I held sub-six-minute miles at that effort.
Went back into the archives -- in 2003 I ran the same course in 1:12:14 with an average HR of 142 bpm. 12 June 2003. I can remember the suffering of that run -- this time felt easier even with the higher HR. I had done Wiggins 48 hours before so, perhaps, HR was depressed. I am coming off an easy week so much fresher in 2007.
Messages In This Thread
CoachKP Tri Forum is maintained by Coach KP with WebBBS 5.12.