This race is an Olympic Distance, which consists of a 1500 meter (0.93 miles) swim, 40K bike (24.9 miles), and a 10K (6.2 miles) run. As you can see by the distances, the metric system is used so that international athletes can train for this distance, which as you might have guessed, is the distance they run on the Olympic Triathlon.
Last year at this time, I had never done a distance at this length. I ended up bonking on the run and was disappointed with my race. You can see all the details here. Fast forward a year and I have two Half-Ironman distance races and second Olympic distance race under my belt. I'm feeling confident that I can do Sunday's race without running out of steam.
Goals (in order of importance):
1) Have fun and don't get injured!
2) Improve on last year's overall time of 2:50:02
3) Improve on last year's run time of 1:00:19
4) Improve on last year's swim time of 36:58
RunFartlek run. This run consisted of running at a comfortable pace for 5 minutes, then running at a faster pace for 1 minute...then repeating for the duration of the run.
Covered 6.06 miles in 46:01 (7:35 min/mile pace)
Avg HR = 155 bpm
Max HR = 175 bpm
Swim10 minute warm-up with drills
20 minutes at race pace (1056 yards in 20:29 - 34:08 min/mile pace)
Total workout: 1488 yd in 30:31
Bike1 hour on the bike. Nothing too fancy, just tried to maintain a good pace for the entire time.
Avg HR = 128 bpm
Swim5:30 warm-up with drills
4 x 100 intervals with 1 minute rest
5 minute cool-down
Total workout: 1104 yd in 20:10
I'll do a short (4-5 mile) run tonight, take tomorrow off completely and probably try to do a short ride and/or run Saturday morning.