Jay's Virtual Duathlon (Day 54 of 100 Days Challenge)

Day 54 of the challenge represented by Randy White (#54)
My friend Jay (fellow Trail Nerd & Mud Babe) decided to set up a virtual indoor duathlon and invited me. I definitely thought it would be a fun way to do today's training. I really hope she sees this so she doesn't think I ditched her just because I'm not on Facebook right now. If you know Jay send her a message with a link so she can read this & if you are Jay and are reading this, leave me a comment and let me know you saw it and how your virtual duathlon went! First of all, I need to wrap up yesterday since I didn't post at all what I did. Yesterday ended up being an unwanted rest day. I tried to got to the YMCA after work for a long swim, but they closed early because of "bad weather." Didn't make sense since the snow from the day before had mostly melted from the streets and parking lot and the sun was out, but whatever. So all I ended up doing was 30 min of push ups, crunches, squats & stretching before bed to get the minimum to keep the challenge streak going.

Okay, on to Jay's duathlon! If I remember right, she set it up as a 5k run + 20k bike + 5k run. I needed more than that for my training, so I adjusted a little bit and made it longer for my version. Here's how it went piece-by-piece:
  1. Run #1 - I got to the YMCA when they opened and got on the treadmill for run #1; official start time was 7:03am. I started out with a nice, easy treadmill run. 4.5 miles in 43:33 (9:41 avg pace). I felt good and wanted to go faster, but I wanted to take it easy since I had a long way to go. Transition from run to bike was 4:49.
  2. Cycle - My normal Saturday spin class at the YMCA was the cycle portion of the virtual duathlon. Figures it would be such a tough class today! Almost entirely high resistance sprints & long, sustained high resistance climbs. My calculator I built to estimate my spin class mileage had it at 23.04 miles in 1:00:27 (22.9 mph avg). Very tough class & lots of sweating! Transition from cycle to run was 4:01.
  3. Run #2 - Very strong run to finish off the virtual duathlon. Did a progressive run with a strong negative split. 4.5 miles in 42:23 (9:23 avg pace). First 2.25 @ 9:41, next 2 miles @ 9:14, last 0.25 mile at 8:34. Strong finish to what was a fun & interesting way to do today's training.
Total time for Jay's Virtual Indoor Duathlon was 2:35:13 for 4.5 mile run + 23.04 mile cycle + 4.5 mile run including transitions. It was a very fun way to mix up my training for the day, so thanks to Jay for this one!

Of course, thanks to the YMCA closing yesterday I wasn't done yet. I did a 1 mile cool down walk on the treadmill after I finished my second run in 15:00 so that I could do the swim I missed. After that I hopped in the pool for a long swim & what do you know... a new longest swim ever! No warm up was needed after all I'd already done so I just started swimming and ended up with 3,500 yards (1.99 miles) in 1:18:13 (2:14/100yd). It was a really good, easy effort swim, but as usual, after about 2000yd lap swimming gets very boring & mentally challenging. Sp that makes the overall day's total 35.03 miles & 4:08:26. Another strong Saturday in the books!

Comments

Post a Comment

Popular posts from this blog

2012 Louisiana Marathon Race Report...

Image
Let me just start by making the following declaration: This is an absolute MUST-DO event!!  If you don't have plans for January 20, 2013 then you need to plan to be in Baton Rouge for the Louisiana Marathon ! If you do have plans; cancel them and meet me in Baton Rouge anyway!!  This event is WELL worth it!!!  Okay, now on to my normal, excessively long race report.... As always, let's start at the beginning, long before the actual race.  If first heard of the Inaugural Louisiana Marathon via a small ad on the sidebar of Facebook way back in August.  Remember, I might not live in Louisiana, but I was born in Lafayette and I've spent plenty of time visiting family down here so I know all about Louisiana weather!  My first thought was, "who in the world would be dumb enough to run a marathon in Baton Rouge with that heat and humidity?!?!?!?!"  I clicked on the ad because, let's face it, I've been know from time to time to actually BE the guy that is th...
Read more

The Quest For 100 Just Got Real...

Image
Rocky Raccoon 100 mile Sub-24 hr Finisher's Buckle Well, I was trying to mostly keep it quiet until I officially registered, but I let a handful of folks know and my wife let a handful of folks know, so now lots of people know.  Might as well go ahead and post it and all my whirlwind thoughts on it.  On February 2, 2013 I will be running the Rocky Raccoon 100 mile!  It's been quite a winding road to get to the decision to go for this, but I think the processes that got me here is part of the reason I am confident that I can accomplish the goal.  It all started well over a year ago when I started thinking about doing a 100 mile.  Over time I kind of let that goal fall to the wayside due to a number of shortfalls and struggles I had during 2011, but I never completely let it fall apart.  I let it slip to the back of my mind a little. Me & my mentor Sherrie in March ' After a good run in my last marathon of 2011 and several good runs ...
Read more

Psycho Psummer 20 Mile Race Report

Image
I'll admit, I've been avoiding writing this one.  Normally I get my race reports done within a day or two, but this race has been a tough pill to swallow for me.  I haven't really been very excited about going back and writing about it and reliving it.  Basically, WyCo made me it's bitch.  I want to start by saying this was an AMAZINGLY well run event by Bad Ben (the race director) and a fantastic job by all of the volunteers!  I can't say enough about them.  I'm told that it topped out around 105* during the race and the humidity was very high.  There was a risk running in this heat, but Ben & the volunteers reduced that risk drastically.  The course is an 11.25 mile loop with FIVE manned aid stations and FOUR unmanned water stations!  Nine opportunities for water and/or aid in just 11.25 miles.  THAT is how you set up a race in this weather!  As you will hear in this report, the volunteers were awesome!  They were more ...
Read more