Dunsborough X adventure Training

 

With the Dunsborough x-adventure race coming up this Saturday I have tried to be a bit more consistent with my training. 10 days should be enough right???

I know the run will be fine so I was more keen to focus on the swim and bike this week. My sister – an experienced triathlete – advised me to do a beach swim to make sure I don’t panic. So that was another item to add to my list…..don’t have a “shit fit” in the sea.

 

  • Saturday 8th

Run – 18.6km @ 5.02 pace.

 

  • Sunday 9th

RPM – 45 minute class

 

  • Monday 

30 minute pool swim

 

  • Tuesday 

Club Interval Run – 3*3km intervals & WUCD – 13.5km total

500m Beach swim where I didn’t freak out, horray!

 

  • Friday 

RPM – 45 minute class

 

  • Saturday 

17.7km run @ 5.02 (how odd that both run paces are the same)

500m beach swim

 

  • Sunday

Bikram

 

  • Tuesday 18th 

     

    PT session organised by work

 

So looking at all of that how I could be more prepared is beyond me! 😉

I didn’t have a chance to get out on the mt bike so am hoping the RPM classes will be enough to knock the cobwebs. All the swims were great, I love to swim and am comfortable in the water. However I am super slow but nothing I can change in the next few days. I borrowed a wetsuit from a pal so I am going to test that out on Thursday morning……after the man who sold me the tri short advised me too.

Bikram was great and really highlighted how inflexible I am. I am thinking I will make this a habit.

This week I want to do one RPM and one swim. After that will chill until the race. It’s not too big a distance and I will have trained for 10 days so I’m thinking no need for a taper. J

I have no pictures of any of the above, sorry. However I just found some pictures of me from last year! (I did the 12km run of the long course last year)

 


Have a good one. J

 

 

 


Yasso 800’s

So today I had my second set of Yasso 800’s. I am in the final few weeks of my training and my coach wanted to see where I was in comparison to when I did them back in July.

The whole concept of the session is that you run 10*800m with an active recovery. The time you choose for the 800m is what your recovery should be. So if you run the 800m in 4 minutes your recovery should be 4 minutes.

They were invented by the mayor, Bart Yasso, and in his words….

“I’ve been doing this particular workout for about 15 years,” he continued, “and it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I’m in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I’m shooting for a 2:37 marathon right now, so I’m running my 800s in 2:37.”

So the idea is, if you can run the 10 sets in 3.20 (minutes not pace) you will run your marathon in 3.20. Obviously assuming you have done all your long runs etc.

I did my first one back on July 9th – I was aiming for around a 4.20 m/km pace which is 3.25 minutes for 800m.

I ended up doing the following – all times, not pace.

  • 3.30
  • 3.30
  • 3.30
  • 3.21
  • 3.28
  • 3.26
  • 3.29
  • 3.19
  • 3.21
  • 3.05

Each one of these had a recovery of 3.25mins at a really slow pace. So based on the above I would be aiming for approximately a 3.24 / 3.25 marathon?

10 weeks later and coach recommended I go out at approximately 3.57 pace so about 3.10 minutes for the 800m. It was pretty windy so a few sets were affected by that – the same effort wasn’t delivering the same result. And my last one I decided to go ‘balls to the wall’….which was ironic as when I finished it turns out ‘balls to the wall’ was the same as my previous effort without the nausea.

  • 3.05
  • 3.17
  • 3.06
  • 3.15
  • 3.06
  • 3.14
  • 3.07
  • 3.09
  • 3.06
  • 3.06

I was spent by the end but felt good to have reduced my time so substantially. And I got an unsolicited hug and a high 5 from my coach. It was just the 2 of us doing this session this morning – no one else who is doing the marathon was there. Legs 2, 4 and 6 were thrown out a bit by the wind; but we’ll see in a few weeks how accurate this session is!

However the best was yet to come! I tweeted Bart Yasso after the session and he tweeted back!!!! Now, I am not a big twitter user….I follow like 4 people and rarely tweet. So maybe it’s normal that he responded. Twice!

But in my eyes I am now best buds with Bart. I am BBB…….Bart’s Best Bud.

 

Thanks Bart, will keep you posted on my results.