After my success at the Club's long duathlon event I have been keen to get a couple more races in the diary.
My plan was to select some longer single-discipline events that would be similar distance to my forthcoming Challenge race in Vichy. The one exception being the run as from experience it takes some time to recover fully from a marathon and I cannot afford to take a week or more off from training.
I decided on the 'King of the Downs' 115 miles epic cycle sportive on the 1st June and the River Arun Ironman swim on the 14th June. The cycle sportive includes nearly 3,000m of climbing so it is going to be a lot tougher than my ironman distance event. For that reason I do not expect to ride it at full-on ironman pace, nevertheless it should be excellent training and time in saddle. The ironman swim is like to be at slightly above race pace. Generally swimmers get good times beacuse of the fast flow of the river (if the race organisers get the timing right). My PB for the 3.8km Arun swim is around 1:04 so I am looking to improve on that time.
Last week was light on training, although following my efforts at the long duathlon race a bit more rest was welcomed. This week has started well with a 60km commute (hill work + steady pace work to return), a power set on the turbo, and a club track session.
The main set at the track was 6x 1km repeats, within a target time of 4min each. My first 1km was a bit fast and second a little slow. The 3rd, 4th and 5th were bang on and the 6th a little faster - nice way to finish. The pace didn't feel too uncomfortable, which makes me think I should enter a 5km race (may be a simple local race in the park), to try and get under the magic 20mins.
Let's hope 2014 is going to continue to be a year of personal bests.