Finished the 8 Days in California Challenge on TrainerRoad, though I had to quit one stage 30 minutes early because, you know, life.
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| The guy in the blue sprinted past me at the end. Didn't chase him. |
I have also had the life thing getting the way of group workouts this week :/ It's been some of the best riding/running weather this year, and I've been in my basement or on the treadmill. Not so bad, I guess.
So this race was a bit of an experiment in how much taper I need coming up to a race. In the past, I've felt maybe I back off too much going into the week before the race... for the Du, I had a solid week of moderate/intense cycling workouts with a few moderate runs, and then one short with some intervals (15min WU, 5 x 30" @5k pace) the day before. I think it worked out really well.
The details:4km run: 15:39 (3:55 min/km)
30km bike: 51:01 (35.3 km/hr)
4km run: 17:15 (4:19 min/km)
So the first run was probably a little overcooked, the bike I paced as 10k "easy", spinning up hills, etc, next 10k upping the pace (that part was all downhill) and getting water and a gel in, last 10k was putting as much out there as possible, keeping in mind the upcoming run.
0-10k: 234 NP, 1.07 VI
10-20k: 230 NP, 1.07 VI
20-30k: 237 NP, 1.12 VI
The last run was ok, I feel like I gave up a little on the final sprint into the finish though. I feel like this was a good test for Guelph Lake, though I think there will be a lot of much faster guys there, so I doubt I'm going to podium on that one.
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