Monday, March 30, 2009
Brick Results and Training this Week
Thursday, March 26, 2009
Boot Camp Payments
Saturday Brick Session
This Saturday's Brick Session at Cottesloe Beach will be an almost
complete re-run of last week, but slightly longer at 1.5k/70k/12k.
Come and have your race time predicted and see where your fitness is
at! You are required to know the course yourself so please familiarize
yourself with the details below.
We will meet at 645am in the cottesloe car park and hope to be started
a little earlier this time at ~ 710am. Please bring a suitable small
bag to collect all your gear together between disciplines as I'm not
sure I will have any storage transport again this week. Bring plenty
of fluid and nutrition also.
Full details for those who didn't attend last week can be found at:
http://theteamcore.blogspot.com/2009/03/hunt-for-most-consistent-swimmer.html
...or just scroll down from the main Blog page.
See you then!
Paul
Wednesday, March 25, 2009
40km Cycle Time Trial Results
Monday, March 23, 2009
Monday Night Wind Trainer Session Recommences Monday 30th March for 5 weeks
And the winner was...
- Thursday's 4km + 3km + 2km + 1km run session (getting progressively faster per 'block')
- Friday's 12 or 15 x 100m threshold swim session
- Saturday's 1km + 70.5km + 9.25km brick session at Cottesloe Beach
- Swimmers will hold a similar pace for the 1.9km swim in 6 weeks time as they did in today's 1.0km swim. This is simply due to a) more efficiency within 6 weeks of training, and b) due to the beneficial drafting effect and the aid of a wetsuit on the day of the race.
- On Saturday's session we have assumed that each athlete was held at traffic lights for a rough total of 5'00". This could have been longer, it could have been shorter, and each athlete will accelerate / decelerate differently in response to the lights. We have "corrected" their cycle times in response to this and have used the "corrected" average speed for predicting their Half Ironman bike pace. Saturday's course was also quite lumpy and certainly not as flat as Busselton and without the effect of loads of cyclists on the course either. It was, however, 20km shorter and as such, we have simply used this pace to predict HIM pace, though my true prediction is that we can expect each athlete to ride ~ 5 to 10 mins quicker still than these times.
- We have factored in for between a total of 4'00" and 10'00" transition times in the Half Ironman prediction, except where the athlete has already competed in this event and we were able to access this actual time from the records.
- We have factored in a "fatigue factor" of 5% on the 9.25km run times from Saturday in the predictions for the Half Marathon run. My suspicion is that this may need to be as much as 8% in reality, but it's a start and may go some way to correcting for the slightly slower bike times than expected. Again, this is where the run-walk Galloway Method ( http://www.jeffgalloway.com/training/walk_breaks.html ) will really come into it's own on race day to help stave off this fatigue.
- Mel Cundy - 2008 race time = 5:49'42", race prediction = 5:49'40" - a difference of just two seconds!
- Mary Tennant - 2008 race time = 6:42'15", race prediction = 6:42'10" - a difference of just five seconds!
- Helen Masson - 2008 race time = 5:53'00", race prediction = 5:50'38" - a difference of just 2'22"!
- Helen Buckle - 2008 race time = 5:22'00", race prediction = ~5:16'00" - a difference of just 6'00" (please note Helen did not complete the run on Saturday, so I am basing my assumptions here on Thursday's run session)
Wednesday, March 18, 2009
Hunt for the most consistent swimmer & Saturday's Brick Session
Monday, March 16, 2009
Massage Recommendation
Sunday, March 15, 2009
Training this week!
Hope you all had a great weekend. If you raced at the City of Perth
triathlon over the weekend please let me know how you got on. We want
to hear all about it! ;-)
All training as per normal this week and back onto a build week after
last week's recovery week.
See you tonight at the cycle session or tomorrow morning at the swim!
Cheers
Paul
Wednesday, March 11, 2009
Final Call for Bootcampers!!
Thursday, March 5, 2009
Results from Thursday's 5km Run Time Trial
Maurius | 17:39 |
Joe | 17:39 |
Mike | 19:10 |
Mark | 19:56 |
Carl | 20:20 |
Tim | 20:24 |
Stuart | 20:32 |
Renee | 20:49 |
Glen | 21:15 |
Gillian | 22:05 |
Jen | 22:59 |
Carly | 23:02 |
Mel | 23:06 |
Helen B | 23:27 |
Nimal | 24:08 |
Helen M | 24:16 |
Karlee | 24:36 |
Desiree | 27:53 |
Ursula | 29:50 |
Mary | 31:38 |