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    Phuket 70.3. Training Diary.

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    Alex R
    **MicroMan World Record Holder**

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    Phuket 70.3. Training Diary.

    Post by Alex R on Wed Mar 17, 2010 9:25 am

    Hi gang. Have just entered this thing. Will be doing some updates and stuff as I go along to see progression and to document what training in the sand pit is like.

    Race day is December 4 2010.

    Off for my first session right now. Bike 65km.

    GO!
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    Mick B

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    Re: Phuket 70.3. Training Diary.

    Post by Mick B on Wed Mar 17, 2010 11:34 am

    Alex R wrote:
    Race day is December 4 2010.
    GO!

    Ha, love it. What happened to the 12 week build maximum?
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Wed Mar 17, 2010 2:08 pm

    New angle.

    Some stats today to revisit.

    Weight 93.5
    Run Marina Lap - 36:46
    Bike Ghantoot lap - 21:57

    Guest
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    Re: Phuket 70.3. Training Diary.

    Post by Guest on Thu Mar 18, 2010 1:54 am

    useless info with out power max min avg,heart max min avg, speed max min avg and distances
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    Dave Tyno

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    Re: Phuket 70.3. Training Diary.

    Post by Dave Tyno on Thu Mar 18, 2010 2:26 am

    I think you'll find the Speed Min was 0 Dave What a Face
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    Paul F
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    Re: Phuket 70.3. Training Diary.

    Post by Paul F on Thu Mar 18, 2010 3:28 am

    goodluck Plaz

    Did you watch the Dubai tri? Has that been run yet?

    fluro
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Thu Mar 18, 2010 5:40 am

    Abu Dhabi. Was last week as well. Had to work.
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Mon Mar 29, 2010 4:21 pm

    March Testing

    Ghantoot 13km bike TT 18:37 ave watts 330.

    FTP is waaaaaay down. Would not be more than 320 I reckon. Was in the 370-380 range mid last year. Doing 300km/wk less cycling though so makes sense.
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    Paul F
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    Re: Phuket 70.3. Training Diary.

    Post by Paul F on Mon Mar 29, 2010 4:40 pm

    Alex R wrote:March Testing

    Ghantoot 13km bike TT 18:37 ave watts 330.

    FTP is waaaaaay down. Would not be more than
    320 I reckon. Was in the 370-380 range mid last year. Doing 300km/wk less cycling though so makes sense.
    Lazy fat hound. Can you start converting to av sp so I know what you talking about.

    I'm doing a 40km TT in about a week to kick off a FT bike focus. Keen to join in?????

    Tried to get the French maids on board but only have two takers at the moment.

    I would suspect my FT numbers wll be low also but it will still be good t start from somewhere and build as per chucky V blog http://chuckiev.blogspot.com/2010/03/ftp-and-uhop.html

    fluro
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Mon Mar 29, 2010 7:06 pm

    41.9 km/hr average Arrow

    I'll play with the 40km TT thing. Will roll out the race bike and aero hat.
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Thu Apr 01, 2010 9:40 am

    Did 65km testing at wattage. 247 watts average saw a 36.4km/hr average over 60km. Need around a 350 Watt FTP to get that at 70% of FTP for Ironman. Testing looks like FTP is 320-330ish. Not too far of the mark as I have only really started again this month. 75-80 RPM creates my best sustained wattage according to Quadrant Analysis. That is a good start. No aero anything on that either other than the TT bars.
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    Paul F
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    Re: Phuket 70.3. Training Diary.

    Post by Paul F on Thu Apr 01, 2010 10:03 am

    Nice numbers there Plaz,

    Just started my FT block last week. In the process of building up to 2 x 20min @ FT as my test set in 6-8 weeks time

    Week 1: 6 x 4min, 2min RI (This is a Coggan designed set with lots of consideration put into the length of the interval and RI)
    Week 2: 3 x 8min, 3min RI (did this today with my best 8min TT averaging 42.6kph. We do these over a rolling course to lift power above FT and then settle back on the redline, 'over' and 'unders' principle)
    Week 3: 3 x 10min, 3min RI (next week set, purpose being to consolidate FT effort. It usually takes 3-4 weeks to find the groove at this intensity)
    Week 4: 2 x 15min, 3min RI (Build more time at FT no that FT effort is manageable)
    Week 5: 3 x 18min, 3min RI (Still deciding on this one)
    Week 6: 2 x 20min, 2 min RI (THE TEST)

    Once I finish establishing my functional threshold efforts, I then have the platform/foundation to move onto a 6 weeks force/power focus. Need those FT numbers to be ripping along before you start the force work, otherwise your numbers will suck, you won't be able to push the big gears, recover between intervals will be slow leading to declining power profiles.

    It's great having 3-4 other pure cyclist join in as they really assist in keeping you on task, epsecially when we start the cat and mouse games.


    fluro
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    Mick B

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    Re: Phuket 70.3. Training Diary.

    Post by Mick B on Sat Apr 03, 2010 11:42 am

    Cycle block, schmycle block.
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    Matt C

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    Re: Phuket 70.3. Training Diary.

    Post by Matt C on Sun Apr 04, 2010 5:29 pm

    75-80? jebus
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Mon Apr 05, 2010 3:18 pm

    Remember, not road racing but TTing. No real requirement for high RPM.
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Fri Apr 09, 2010 6:04 pm

    First step on the ay.

    slightly longer than sprint distance race today. 600/26/6

    Realised 200 into the bike that I had disabled power on my garmin so rode naked. Forgot to take the unit off the bike in T2 so ran naked.......

    Came 9th overall and 6th in Age Group. 15th out of the water, 3rd off the bike, got run down by a few.

    Shorter duration traning focused purely on quality actually gets you somewhere. Zero junk.

    Rad. Razz
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    Paul F
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    Re: Phuket 70.3. Training Diary.

    Post by Paul F on Sat Apr 10, 2010 9:40 am

    Good stuff Alex,

    I'm in hole so deep at the moment I think I'm half way back to China. This is probably one of the worst post IM recoveries I've ever had and not really sure why. Not doing much at all. Sad


    fluro
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Mon Jun 07, 2010 1:37 pm

    Swim 400m 6:02.6
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    Julie H

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    Re: Phuket 70.3. Training Diary.

    Post by Julie H on Tue Jun 08, 2010 7:23 am

    Great result with the 400TT, I did 7.08 after I had done a 1000mTT
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Tue Jun 08, 2010 6:22 pm

    Ta Julie. From memory I have done late 5:50 something back in the day but can't find the records which is why I wrote it down this time. The bloke who is coaching me has set 5:30 as the goal by December. Suspect
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Sat Jun 19, 2010 11:35 am

    Alex R wrote:Swim 400m 6:02.6

    5:52.4

    Smile
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    Paul F
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    Re: Phuket 70.3. Training Diary.

    Post by Paul F on Sat Jun 19, 2010 1:04 pm

    Nice one Alex,

    You have broken through the 1:30 barrier. Your journey to a sub 5:30 will be quick.


    fluro
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    Alex R
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    Re: Phuket 70.3. Training Diary.

    Post by Alex R on Thu Sep 30, 2010 6:58 pm

    This diary, like my training are both non existent right now.

    Officially pulled out of Phuket 70.3 and IMOZ today. Just not happening for me. Sad

    I certainly have no desire to be going 226km just to finish affraid

    cat

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