In my last post I laid down some tests. I’ve not really managed to do the swim (yet). Planning on doing that Monday morning. At the moment there is nothing to look back on with regards to data but over the coming months hopefully a useful benchmark below.
But results so far as follows:
Run – 19th March – 5km done on treadmill on 1% gradient with speed set to 8mph (7m30s per mile) – AVERAGE HR was 126 which is already very encouraging. Will keep monitoring this based on the same protocol. Possibly worth repeating after a 4 hour bike as I’m sure it will be more elevated!
Bike – 18th March – 2 x 20 mins @ 85% FTP (260watts) with 4 mins rest. Have taken average watts (260+262=261) & average HR (140 + 143 = 141.5)
Below is what I set out to do:
1) Swim – In wetsuit – 1000m warmup then 20 mins for max number of lengths
2) Bike – Average HR of the following repeated twice- no warmup, straight into 264 watts (85% of FTP) for 20 mins then 4 mins rest then straight into 259 watts for 20 mins again. Take the average HR of the two.
3) Run – Treadmill – Both previous Ironmans I’ve only been able to run @ a HR of around 132 (as opposed to 140 on the 5 hour bike). So I’m gonna go for 12.9 kph (or 7.5 mins per mile or a 3.15 mara). Target will be to be able to run 7.5 mins per mile at HR 132. So let’s get training the body to do that huh!