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Everything posted by zed

  1. TBH I think zone 2 is slightly too low. Well it just feels ridiculously slow. I tend to be in more zone 3. Also I don't know how accurate the standard max HR calculation is i.e subtract age from 220. My actual max HR is 15 bpm faster, which would skew my zones if I was using the standard calculation.
  2. Running easy, but higher volume though?
  3. Well done fellas!
  4. But running hard is also responsible for the majority of running injuries and running is one of the most injurious sports out there. Easy runs are a critical part of any decent run program. If you're doing all your running at moderate - high intensity if you don't pick up an injury you belong to a very small % of the population.
  5. Yup I agree with all of this. I think a lot of people do the easy too hard and hard too easy. Most of my running is done at easy - moderate pace, no injuries and running has improved after a few years of stagnating. I always have my GPS running, but don't really use pace or HR, but go on feel. So my easy pace might fluctuate by 10 - 15s per km depending on how many beers and winnie blues I had the night before.
  6. Geelong 70.3 Enter now

    $100 off if you raced Busso.
  7. New Fenix 5

    Very hit and miss. I just had a quick look in Garmin Connect and a lot of my long, easy runs have similar av HRs, but some of the shorter stuff it's all over the place. Two 5km runs from duathlons below (one was 4.6km) 4 weeks apart. Readings from first race seem spot on, 2nd race, no way was my max HR 160. I have read that there are number of things that can affect the readings, loose watch, hair, sweat etc. Even if the average HR readings were spot on the instant HR is rarely accurate, constantly spiking, jumping from 140s to 170s then back down to 140s and when you have an unreliable and inconsistent tool you eventually stop trusting it. I was going to get a strap HRM, but I kinda know my different HR zones, so probably won't bother. If there was a Fenix 5 without optical HRM, knowing what I know now, I would opt for that. For a lot of technology if it's not 99% reliable it's not worth using.
  8. New Fenix 5

    Bought this last week as an upgrade to the 920XT. Actually my 920 died and was replaced by Garmin so I just sold the new replacement, if it hadn't of died I probably would have kept it. First impressions, really nice watch, feels a bit more prestigious than the Forerunner, but not cheap at $700. The metal bezel and buttons give it a good solid feel and the extra weight isn't noticeable. Actually when in the shop I tinkered with the 735 which felt very lightweight and plasticky in comparison and the 935 is even lighter. Looks good as an everyday watch, something you could wear out. I loved my 920, but not a good looking watch Navigating the F5 seems pretty intuitive, I'm still finding out about the various new features and haven't had a good play with it yet. The screen is nice and large and clear, it was easy to quickly glance at it when swimming open water to check time and pace. I'm used to the square face of the 910 and 920, but the circular face of the F5 works well, even with 4 fields. There are a few cool features such as music control, but I can't see enough to warrant an upgrade from a 920/F3. The battery life is excellent. I bought it Thursday and have yet to charge it, 42% and that's after 1 x 2km OWS, 1 x 3km pool swim, 100km ride, 7km run, 12km treadmill run and a shitload of mucking about with it. One thing I noticed on my 7km run was my instant pace was jumping about a bit, mostly sitting consistently on 4.15, but then I would look down and it's at 6.30, then 5.30, then it would settle down to 4.15 again. My 920 never had this issue. Heart rate monitor seems relatively accurate, I haven't had a chance to look at the Garmin data yet, but every time I checked it on ride and run, it was reporting back roughly what I expected it to. Doesn't work in the water, but I don't think it's supposed to is it?
  9. Running iPods

    It doesn't have an OWS or Tri mode either.... bummer
  10. My Instagram

    Cool thanks
  11. Running iPods

    Cool. Ah - so it has a 5 hour battery when music is played and 12 hours with GPS, so half what the Fenix 5 is.
  12. Running iPods

    I like it! Are they for sale? I'd sell my F5 for that!
  13. RunWith Opening - 13th January, 2018

    Check out the Hoka Cliftons.
  14. 2018 Goals-what are they ?

    True. I guess he was pretty old school, Mark Allen was on aero wheels, aero bars etc while he was on a roadie with gears on the down tube! He did run the first 16km of Kona 89 at 3.37 min/km pace - would he have gone that quick with a watch?
  15. 2018 Goals-what are they ?

    Mark Allen would get his mile splits using his watch and the 26 mile markers, pretty much the same as a a GPS watch with 1 mile alerts.
  16. 2018 Goals-what are they ?

    That's a good point.
  17. 2018 Goals-what are they ?

    There's a shitload of pros that have overcooked races and that's with PM, HRM & GPS, I'd imagine there's very few pros that can pull off a successful race purely based on feel.
  18. Running iPods

    I've always ran with music, well for my long runs and over the years have had a ton of mp3 players as well as a few minidisk players. Few of them last more than a year as generally they are not fit for purpose i.e a bit of sweat and they pretty soon die. I actually had my gen 7 Ipod nano replaced 9 times (yes 9) because they kept on dying. I think a sweaty finger on the touch screen meant moisture would get in or through the lightening port. Apple were a PITA to deal with initially, but after the 4th or 5th replacement I became quite the expert on Australian Consumer Law! The last time it died they replaced it with the Ipod touch as they no longer made the nano, I gifted that to my daughter as it's too big to run with. Which meant I was on the search for a new mp3 player. There aren't that many around, I'm guessing because most people just use their phones? I went with a Sony NW-A35, awesome quality and sound, bit heavy, but unfortunately this went the same way as the nano, the screen went a bit crazy and then died. Sony replaced it, so I still have it, I need to find a way of waterproofing it. I've also bought a budget sandisk mp3 players, very basic, but it has bluetooth and more importantly is water resistant. Sound quality is average, but it does the job. I've also got an old Shuffle, those things are pretty much bullet proof. Just too basic for me.
  19. 2018 Goals-what are they ?

    I sometimes train sans Garmin, but reckon I’d not race as well without one. Number of times I’ve run way too quick off the bike, saved by my Garmin, plus times I’ve been running slower than I thought. I seem to know roughly what pace I’m going in training, but races are very different.
  20. 2018 Goals-what are they ?

    Time for a change?
  21. Busso 70.3

    Cheers Yeah I'll probably cut back on running and work on my bike for 2018
  22. Busso 70.3

    Race report I went into this race with a number of goals, podium, spot at the worlds, sub 4.40 and sun 1.40 for the run. The key is set yourself lots of goals, you’re guaranteed to get at least one of them! I joined a different tri-club and did most of my training with them. Interval run Tuesday, squad swim Wed, ride Sat, long run Sun. On top of that I swam and ran by myself. Typically I’d be doing 10 – 12 hours a week, peaking at 14 hours for a few weeks. Run volume was between 60 – 70km, with a few 80km weeks. Swim was 4 sessions, totalling 12 – 15km and bike volume was usually 1 ride a week of around 90 – 110km. Occasionally I’d do a lunch ride of around 30km. So yeah a bit of imbalance with the training, but I’m all about having fun and enjoying training, I’m a bit conscious of the high burn out rate in this sport and will skips sessions if I need to. If it’s pissing down with rain, I won’t ride and will run on the treadmill instead. I do need to address my low bike volume at some point though if I want to compete with the big boys, they’re about 10mins quicker than me on the bike and they can run too. Swim It was a rolling start and I started in the 25min – 30min group, placed around 15th from the front. It’s a bit funny starting with a rolling start, not frenetic, very relaxed, it almost doesn’t feel like a race. There were a few people who shouldn’t have been in the first group and promptly got swamped, no idea why they would do that, can’t have been a pleasant start for them. Water was cool, crystal clear as usual, but there was a slight breeze, which had created a bit of chop, so I had to adjust my stroke and breathing slightly. I started steady and slowly started overtaking people. I hadn't managed to find any feet to sit on, it was a little bit harder than usual to draft because of the slight chop. The one guy I did draft off, kicked his feet like madman trying to scare me off. Plan was to get to the turnaround buoy and then pick up the pace the last 800m. We turned and started heading back towards the beach before I hit a guy on a paddleboard. I was just about to abuse him, when he told me to get out the water because of a shark. I climbed up the ladder on the jetty along with 700 others and made my way back to the beach a bit bewildered.. Turns out it was 2 x 2m tiger sharks fairly close to the swimmers, about 600m off the beach. Aborted swim 1.3km 18min Bike I was in a bit of a daze as I rode the first 10kms or so, already aware that my chances of podiuming and going to South Africa were most likely gone. Some of the top guys in my AG aren’t strong swimmers and a few of them didn’t even swim, whereas I’d done 1.3km. So they were fresh as daisies. Anyway one of the things I’ve learned in this sport is that being mentally strong and resilient are key. I felt really flat and just wanted to get off my bike and go home, so I needed to dig deep, refocus and crack on. The first 50km were hard mentally and physically, there seemed to a perpetual headwind and there’s a 25km section of dead road, rougher tarmac where you get no love and need to work to maintain a decent pace. I was averaging around 37km/hr which was more or less my target pace. I wasn’t riding to power any more. I sold my PM with my Cervelo P2 and haven’t bothered to get another one. Perhaps I will one day, but it was just something that I never really used and prefer to go on heart rate and feel. So I was keeping an eye on my HR making sure it didn’t creep up. On some of the smoother sections with less rolling resistance it would have been tempting to cane it, but I held back, critically aware I had the small task of running a half marathon on a stinking hot day. It was frustrating and disconcerting as I continually got passed by guys in my AG and club mates who I knew were slower than me, but I stuck to my plan. The last 20kms of the ride were sweet, tarmac smoother than my ballsack and a very welcome tailwind. I was able to sit on 38/39km/hr with little effort and cruised into T2 with a fairly low HR. I’ve got my flying dismount down pat now, jumping off like a pro wowing the crowd before tripping over the timing mat and going arse over tit, I afforded myself a wry chuckle, there seemed to be a few things not going my way today, but nothing was going to interfere with my new found resilience. Bike time - 2.27 T2 Uneventful. Kneeled down to “put on my shoes” I.e have a wee. Shoes on, race belt on, sunnies on off I go. I ran sans socks for the first time in a half and was hoping to not get blisters. I was running in Asics Hyperseeds and they turned out to be fine, despite being wet with water, sweat and no doubt a little bit of wee sloshing around in there. Aim for the run was sub 1.40, but hoping for low to mid 1.30s. Realistically I knew low 1.30s wasn’t going to happen with the heat and humidity. I don’t necessarily struggle like some do in the heat, but I do run slower. There are some guys that don’t seem to be heat affected at all, I’m not one of those, I’ll always lose a few minutes. Run I had my Fenix 5 set to 500m alerts, something I do for races, not training, where it’s set to 1km alerts. The first few kms I went through 4.10 – 4.15 pace which felt good. I deliberately dialled back the pace slightly knowing if was probably too quick and settled in to 4.20 – 4.25 pace. I went through the first 10km averaging 4.22min/km picking up quite a few people who’d overtaken me on the bike. I’d come off the bike 49th overall and 10th in my AG. I got to 11km and by this stage it had really started heating up. Fortunately I had a jet black trisuit on #sarcasm. I was feeling a bit sick from the gels and really needed a poo. Pace slowed down and I didn’t push it. Kms 12 – 16, for me anyway, is a danger zone where things can really go pear-shaped. I was smashing water and coke and getting hosed down at every opportunity, trying to cool myself down. So I stopped looking at my splits and waited until I got to 17km before picking up the pace. Looking back at the data after the race, I saw that kms 11 – 17 were really slow, averaging 4.45, I probably could have kept up my 4.20 average, but there is the danger that you can hit the wall, which is what I was worried about. 5kms to go though, despite feeling like shit I knew I could pick up the pace and salvage my run, I was mostly on 4.30s for the last 5km and managed to come home in 1.38. Run was slightly long, so official HM time was 1.37, a 3 minute standalone HM time. I crossed the line spent and desperate for water, ended up having a bizarre conversation with some volunteers. volunteers – Would you like your photo taken? Me – water, please water volunteers – Would you like your photo taken first? Me – I need water, I think I might be dying volunteers – what about afterwards? We can take your photo then? Me – water, please volunteers – returns with a paper plate of whipped cream Run time - 1.38 I managed to come in 5th in my AG and 22nd overall out of 730. Sounds impressive, but a lot of the top guys were racing the full, neverthgeless reasonably happy with my placing considering there was no swim plus the heat. Officially it was supposed to be 34, but I heard it had crept up to 36C. A few people had compared the heat to races like Lang Kawi, but I spoke to a mate who has just raced Lang Kawi and Kona and she just laughed, reckoning it was like a cold winters day In comparison, who knows it felt fvcking hot afterwards sitting in the shade drinking icy cold Coronas… I spoke to a couple of guys in my AG and they were keen on going to South Africa so I didn’t think I’d get a spot, especially when pretty much every 1st and 2nd placegetter took their spots, but luckily there were 3 spots, 1st and 3rd didn’t take their spots and I got the last one. Not quite the race I wanted and I’d made a promise to myself that I had to podium in order to take the spot, but a lot of people persuaded me to take it, so I did! South Africa here I come!
  23. swim - 350km ride - 3500km run - 2500km Need to ride more! races - 2 x 70.3, 4 x OD, 4 x sprint plus a few duathlons and OWS.