Today’s workout has been planned for a little while to gauge my fitness. It went a little something like this: 2400m swim with a 1000m main set, 1hr bike (approx 22 miles on the trainer with some good bursts around the 28-30 mph range) and a 5k at balls-out pace. The bike and run would be back-to-back given that I would be swimming before work and would then spend ~10hrs in “T1”.
The morning swim felt really strong. I am continuing to make little improvements with my swim and am starting to feel really comfortable pushing my pace. I didn’t time my overall 1000m but I did notice I was swimming around 1:30s per 100m. I guess things are coming along well. T1 was really difficult today; ‘nough said. I was so looking forward to getting back on Cera tonight and giving her some real effort. She rewarded me by allowing my legs to feel fresh coming off the bike. I moved my saddle forward a few cm and it really helped my position. I made a quick T2 and hopped on the treadmill, instantly cranking up the pace to 3:50 per km. I ran 5k really hard and then chilled out for a cool down 3k.
All in all I feel really positive about the effort I put forth tonight. I hit my big goal, which was sub 20 5k off of a medium effort bike and I really can’t complain about that. I think duathlon season is going to be really positive this year. I can’t wait for my first race.
Swim: Barracuda Hydrobat, Tyr Drag shorts (skull ‘n bones)
Bike: Bont Sub-9 shoes, K-Swiss cycling kit
Run: K-Swiss K-Ona R (2011), K-Swiss Split v2 shorts