It has been a fairly casual Australia Day, I did plan to go and watch the Beer Mile but an after lunch nana nap turned into a solid 2 hour kip, so that plan was washed out.
*Rewind*
This morning I woke up fairly early and thought it would be a good idea to annoy the neighbours and mow the lawns before it heated up. The nights here have been horrible averging around 23-24 degrees, very humid and still, so sleeping has been very restless.
After spending about an hour doing the husbandly duties I hopped on the bike trainer for a 30 minute session. I positioned the bike close to the ceiling fan however after about 5 minutes I realised that I was not getting much breeze. I didn't want to stop and move again so I battled on and completed the session. By the end I looked as though I had just come from the pool, however I felt good for doing it.
Later on in the afternoon after the kip Cass, Sam and I went for a walk around the 'hood'. It was still humid and I feel sorry for the little fella, we try and go when it is cooler for him but you cant do much about it at the moment. He doesn't seem to mind but when we get him out he is damp from sweat. Overall we done about 4k in around 40 odd minutes.
Probably much of the same for tomorrow.
Before I retire for the night, Tesso asked 'do I have a goal time' for the Warwick Pentath run ( 5 races over 2 days totalling 42.2km) I have thought about it a little but haven't set them in concrete. The major challenge in this race is to be able to recover quickly for the next race. I guess with a good solid training regime it is possible to break 3 hrs however at this stage I will have to say sub 3.10 which is certainly a more than realistic goal.
To achieve this I will have to do something like
Day 1 Race 1 21.1km - 94 minutes
Day 1 Race 2 4.6km Cross country - 19 minutes
Day 1 Race 3 5km road - 20 minutes
Day 2 Race 1 10km hill run - 49 minutes
Day 2 Race 2 1500m road run - 5 minutes
This will give me a 3 minute buffer in any of the races, more than likely the hill run is where I will need it the most.
Not bad for someone who has only thought about it a little ;-)
11 comments:
Wow - an hour on the husbandly duties - no wonder you needed a nap ;-)
Nice plan for the big 5.
Your mention of those hot Brisbane nights brings back unpleasant memories for me too of mosquito driven, humid, tossing and turning nocturnal attempts at sleep.
I was interested in what you said about Warwick as I am considering trying to get up there myself, injuries and work commitments permitting.
If I'm around the area I might have to look at doing the Warwick run myself.
Looks like a great plan for Warwick! I'd think anything even close to that would be a super effort :-).
hope you do that well at warick
shane we would like to see that. keep up the training and dont wear out cass and sam.
Lucky you didn't flood the house with that bike work Shane.
I think Warwick is one of those events that looks good on paper. Still, one day...
Hope the calf niggle settles down soon and you're back on the road getting your Warwick prep in. It sounds like a fun weekend that one but I don't think I'd ever persuade mr lulu to go all that way for race...we'll see!
The pentath run sounds like a lot of fun though i wonder that with a little bit of training you could run much faster than 3:10 for the lot?
R2B
I just love your final comment....."Not bad for someone who has only thought about it a little ;-) "
So typical of us runners to be planning events way in advance. I believe Warwick is more than 3 months away and before that comes we have a one year old birthday party to get through!!!!!
Glad to hear you're enjoying the short break from running Shane...still a big day with the variety of activities! Sounds like a good plan for Warwick. After hearing last years reports I'm keen to get up there some time.
Great goals for Warwick, they all look very doable for a runner of your standard. Don't let that hill intimidate you especially if you have the others in the bag - still go for the 49 minutes.
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