Jay's Virtual Duathlon (Day 54 of 100 Days Challenge)
|Day 54 of the challenge represented by Randy White (#54)|
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:
- 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.
- 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.
- 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.
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!