Although long boring swims are discouraged for improving your swim, I felt I had to do the IRONMAN swim distance at some point before the race.
So, yesterday, I paid my RM8 for a swim at The CLUB. (my normal external(not my condo's pool) pool).
Happy to say, I made it. 1 hr 17mins. This will be the final long swim before the race. I'll now concentrate on strength and swim technique. Having done an intensive bike over lunch(5 hrs before), I hope the near cramps in my calfs were because of the residual fatigue and not the swim itself.
I think I can improve my swim technique especially the kick. - Those 12 year olds in training at the pool(in their own private area) are kicking my ass! and i think its because they have better kick technique. de ja vu from highschool!
Maybe some coaching will do me good.
IRONMAN Training 180km bike
Last saturday was my first 180km ride ( 185 to be exact) .
I started from home at the break of dawn and picked up 2 buddies along the way. Our route took me via KL jalan damansara, tun razak, MEX, PLUS highway with the approximate mid point at KLIA and LCCT. (ave speed 29.5kph)
Stopped just twice the whole way. Once to fix a flat, and once to eat.
I need to decide how much to eat on the bike for the ironman...the past two long rides all have involved a pretty heavy meal at midpoint. I guess ill need to a try a NON STOP 180k and eat on the bike. (i wonder if a mashed potato sandwhich would work?)- the rice/noodle based carbs seem to work better than bread!
None the less , im more confident now that i can get through the swim+ bike in less than 7 1/2 hrs.
I started from home at the break of dawn and picked up 2 buddies along the way. Our route took me via KL jalan damansara, tun razak, MEX, PLUS highway with the approximate mid point at KLIA and LCCT. (ave speed 29.5kph)
Stopped just twice the whole way. Once to fix a flat, and once to eat.
I need to decide how much to eat on the bike for the ironman...the past two long rides all have involved a pretty heavy meal at midpoint. I guess ill need to a try a NON STOP 180k and eat on the bike. (i wonder if a mashed potato sandwhich would work?)- the rice/noodle based carbs seem to work better than bread!
None the less , im more confident now that i can get through the swim+ bike in less than 7 1/2 hrs.
Malakoff 12km 2009 KL
I had never run this route before, but knew it was going to be one of those "go hard early and hang on later" types. Two major hills on the first loop and then the same two on the 2nd loop.
I managed to get a bit of a warm up before the run and consequently found myself in the middle of the starting pack. Still, with the first hill less than 1km from the start, the pack thinned out pretty quick.
Ran hard the first loop and was really suffering on the start of the second. managed to get a good mouthful of water just before the last hill and decided to give it all i got. Almost blew up near the peak but the long down hill gained me 2 positions - one just before the finish.
The result..a PR of 50mins ++ and placed 7th. My first ever top 10 position in any "open to all" race - that's motivation for sure! waddle on friends.
I managed to get a bit of a warm up before the run and consequently found myself in the middle of the starting pack. Still, with the first hill less than 1km from the start, the pack thinned out pretty quick.
Ran hard the first loop and was really suffering on the start of the second. managed to get a good mouthful of water just before the last hill and decided to give it all i got. Almost blew up near the peak but the long down hill gained me 2 positions - one just before the finish.
The result..a PR of 50mins ++ and placed 7th. My first ever top 10 position in any "open to all" race - that's motivation for sure! waddle on friends.
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