The "10 HR Project" fits well here and I am elated to report that progress is being made towards IMF. Today the goal was to hit 13 miles on a rolling course (1.35 mile loop and finishing the last 4 on a more rolling loop) in Highland Creek and fine tune my approach to the aid stations; run hard and fast through em'. This kid is going to IMF with one thing in mind; go as fast as possible.
Here is the hard data:
6:57 (mile split) / 135 (average HR)
6:46 / 144
6:52 / 151
6:58 / 154
7:03 / 154
6:57 / 156
7:01 / 158
6:58 / 160
7:13 / 159
6:58 / 163
6:50 / 160
7:10 / 168
6:59 / 172
4:35 / 175 (.66 m)...13.69 miles
Glad I bailed out last week per the ITB 'sensations' I was feeling. Love how the body adapts and grows stronger when you give it time to do so.
So...all is good in the hood. Hoping to hit 2 hrs on the Tacx Flow (my CT is still broken and I have not had time to return it) at 230 to 250 watts. The goal here is to see how the legs and HR hold up to race simulation power output.
Have a great weekend all! Coach L
Several months ago I made it very clear what my goals were for IML. I will do the same here for IMF:
Swim - 50 to 55
Bike - 4:50 to 4:55
Run - 3:10 to 3:30
I love goals and see them as essential. So...the plan is to earn a spot for Kona in 2010 via the "Ironman in 10" training methods.