1st run 2.72km - 15:17 mins (easy pace of 5:37/km, that's why slow)
T1 - 8 sec (timer error)
Bike 15.32km - 29:25 mins (speed of 32km/hr)
T2 - 40 sec
2nd run 2.72km - 13:53mins (pace of 5:07/km)
Need to improve more on my bike endurance and my speed run training. I should be able to maintain a constant speed of 32km/hr or better than that.This is a non drafting race so don't expect any help from other people. Masa ani tah baru nampak siapa yang kuat and siapa yang inda.
Need to improve more on my bike endurance and my speed run training. I should be able to maintain a constant speed of 32km/hr or better than that.This is a non drafting race so don't expect any help from other people. Masa ani tah baru nampak siapa yang kuat and siapa yang inda.
To summarize these week activities;
Monday: total rest
Tuesday: afternoon 24.28km bike
Wednesday: morning 7.28km run
Thursday: afternoon 28.93km bike
Friday: Brick Training
Saturday: recovery
Sunday: Easy MTB bike ride
5 comments:
cuba buat kayuh 50k lari 10k. Baru ok . Sebab selalu i buat brick jarak dekat ni ok je tapi bila race tak boleh nak lari lak.
Ketika kayuh tu cuba kayuh dengan race pace lepas tu baru best lari.
True. Drafting is a strategy for a bicycle legal drafting race. It saves you a lot of energy. For a non-legal drafting race like ironman, non-drafting triathlon, powerman & etc, then your true pedalling power will be tested. How many can pedal 180km(ironman) / 90km(half ironman) with a constant speed of 35 to 40km/hr ALONE?
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