Monday, 31 December 2012

Week 51 - Running Is Back On



24/12/12 - Free Run

I managed to get my final pre Christmas day run in.


Session Details
Duration 00:48:17
Distance 6.30 Miles
Calories 901
Average HR 163 BPM
Max HR 179 BPM
Average Pace 7.36
Best Pace 4.22

25/12/12 - Rest Day

26/12/12 - Free Run

A day to burn off yesterdays indulgence!



Session Details
Duration 01:15:15
Distance 9.00 Miles
Calories 1285
Average HR 158 BPM
Max HR 172 BPM
Average Pace 8.19
Best Pace 4.04


27/12/12 - Rest Day

28/12/12 - Sprint Session



Its been a while since a sprint session was completed, I do enjoy them, they are short, sharp and over quickly.. a bit more pain in the lungs but over quicker.

You also get some random looks off people driving past.




1 = Sprint 
2 = Recover
and so on...

8 sets of flat out and recovery, Recover had to be under 3 minutes maximum.




Session Details
Duration 00:33:11
Calories 458
Average HR 157 BPM
Max HR 183 BPM

29/12/12 - Rest Day

30/12/12 - Free Run

Last run of 2012, make it count and what a year for me, I am a half Ironman.

But not today's run.. only 6 miles



Session Details
Duration 00:51:26
Distance 6.28 Miles
Calories 899
Average HR 157 BPM
Max HR 176 BPM
Average Pace 8.09
Best Pace 4.21

Week 51 Totals
Cycling - 0 Miles
Running - 25.25  Miles
Swimming - 0 Meters  

Monday, 24 December 2012

Week 50 - Toothache Stops Play


17/12/12 - Rest Day

18/12/12 - Rest Day

19/12/12 - Turbo Session

I found it, I'm back with some more graphs, I found my heart rate monitor chest strap. After a lengthily visit to the dentist on Monday, the pain has dulled down and I thought I'd give the turbo a go.


Session Details
Duration 00:40:02
Distance 10.75 Miles
Calories 638
Average Cadence 91 RPM
Max Cadence 106 RPM

20/12/12 - Free Run

This is probably my last run until after Christmas.

Session Details
Duration 00:39:59
Distance 5.19 Miles
Calories 739
Average HR 156 BPM
Max HR 168 BPM
Average Pace 7.40
Best Pace 5.45

21/12/12 - Rest Day

22/12/12 - Rest Day

23/12/12 - Rest Day

Week 50 Totals
Cycling - 10.75 Miles
Running - 5.19  Miles
Swimming - 0 Meters  

Monday, 17 December 2012

Week 49 - Reverse?

10/12/12 - Rest Day

11/12/12 - Rest Day

12/12/12 - Rest Day

13/12/12 - Rest Day

14/12/12 - Free Run

I couldn't find my bloody heart rate monitor belt, so I was doing this run on a "feeling" and it went pretty well as it was at 8pm and hammering it down outside. It was the first session of the week so I just had to make some effort and get out there.

Session Details
Duration 00:38:25
Distance 5.00 Miles
Calories 713

15/12/12 - Turbo Session

Still no heart rate monitor, I still have keep looking for that. This session was a 40 minute high cadence session and I wanted to keep it above 80 RPM for the whole session. Thankfully I managed to get an early session as it was Chinese for dinner. I needed to burn some calories if I was going to indulge tonight.


Session Details
Duration 00:40:01
Distance 11.51 Miles
Calories 695
Average Cadence 84 RPM
Max Cadence 100 RPM

16/12/12 - Rest Day

Week 49 Totals
Cycling - 11.51 Miles
Running - 5.00  Miles
Swimming - 0 Meters  

Monday, 10 December 2012

Week 48 - Back Into It.. Slowly


03/12/12 - Rest Day

04/12/12 - Turbo Session

A very simple session today as I wanted to get something in the training and enough to wet my appetite, I'm afraid it didn't but 30 minutes is still 30 minutes. I think I need to start using music to get me pumped for these session as it worked when I was doing 4 hour spin sessions when training for the half Ironman. The cadence chart wasn't very flat but averaged out for 80 RPM, and I know the session was only 30 minutes.


Session Details
Duration 00 33 01
Distance 8.63 Miles
Calories 515
Average Cadence 80 RPM
Max Cadence 92 RPM

05/12/12 - Rest Day

06/12/12 - Turbo Session

Well, I've managed 10 minutes more in the garage on the turbo trainer and I seem to be enjoying the turbo. I forgot the ipod so I still was watching old DVDs that weren't really distracting me from the sweating and muscles tightening from lack training going on at the moment.



The first 20 minutes I took it easy, I don't know why I saved my self for a more tempo session on the second 20 minutes. I worked that hard my heart rate peaked at 151 BPM.

Session Details
Duration 00 40 03
Distance 10.35
Calories 607

07/12/12 - Free Run

I really enjoy doing this route, its located by my old office so I rarely get a chance to get down there an get a 5 miler in so when I do get the chance I try and PB it whenever possible.


Session Details
Duration 00:38:18
Distance 5.01 Miles
Calories 715
Average HR 166PBM
Max HR 181 PBM
Average Pace 7.37
Best Pace 4.48

08/12/12 - Rest Day

09/12/12 - Free Run

A much needed de-stress run after work. A simple but cold 5 mile run on the local roads.


Session Details
Duration 00:39:35
Distance 5.00 Miles
Calories 712

Week 48 Totals
Cycling - 18.98 Miles
Running - 10.01 Miles
Swimming - 0 Meters

Monday, 3 December 2012

Week 47 - Please Come Back



26/11/12 - Rest Day

27/11/12 - Rest Day 

28/11/12 - Rest Day

29/11/12 - Rest Day

30/11/12 - Rest Day 

01/12/12 - Rest Day

02/12/12 - Free Run




After a well earned rest and recovery from being ill, I wasn't hungry for training, but I knew I had to get out there so I got my waterproofs on an off I went.

After the first mile, I thought "I'm not really enjoying this" but I had to man up from the wind, rain and cold and get another 4 miles under my belt.

The first 3 miles is completed in the pitch black on a limited access road so its a tad bit scary when its just you, the head torch and the road. I forgot my iPod so I ended up jumping or gasping at every little bark, toot or rustle in the hedges. I suppose it made me run quicker.

After completing the first lap I though to myself I've still got a bit left in the tank here and lets bang out 2 more miles for the 5 mile marker. I kicked on and I was really surprised that I had completed a PB for the route and a decent time for 5 miles.


So, even thought I didn't really feel like running, and I had no drive to go out I did it, and managed a decent time. Do I want to go out running tomorrow?

No... Not really... I need my hunger for training to come back!

Session Details
Duration 38.21
Distance 5.02
Calories 717
Max HR 184 BPM
Average HR 138 BPM
Best Pace 5.00
Average Pace 7.39



Week 47 Totals
Cycling - 0 Miles
Running - 5.02  Miles
Swimming - 0 Meters  

Monday, 26 November 2012

Week 46 - Still Not Right



19/11/12 - Turbo Session

After the rest day yesterday I was keen to get the legs spinning again, it was a tough race on Saturday as it was so wet under foot so it was nice.. well kind of nice to be training inside on the turbo.

I wanted to get into the training zone and just stay on that thresh hold as I race on Saturday so I don't want to work to hard, give my legs a chance to recover.

I got into Zone 3 relatively quickly and by the end of the session I was in Zone 4, if I went for longer I think i would have hit zone 5 just like my run on Saturday so I'm glad I got off when I did.


Work rate on the cadence front was relatively low, a simple session to spin out the legs and flush out any lactic left from the weekend.




Session Details
Duration 00 45 01
Distance 11.30 Miles
Calories 658


20/11/12 - Rest Day

21/11/12 - Turbo Session

Not feeling to sharp today, and this session was a sluggish one. All I could manage was 30 minutes, until I felt unwell. Just a simple 30 minute free ride on the turbo.



I got off after 30 minutes and decided to have a longer break from training, I need it t get my head back on for the new 2013 season.

Session Details
Duration 00 30 00
Distance 6.47 Miles
Calories 338


22/11/12 - Rest Day

23/11/12 - Rest Day

24/11/12 - Rest Day

25/11/12 - Rest Day

Week 46 Totals
Cycling - 17.76 Miles
Running - 0  Miles
Swimming - 0 Meters  

Monday, 19 November 2012

Week 45 - D & V You Best Stay Away



12/11/12 - 18/11/12

No training this week due to a lovely virus I picked up and had me laid low for the week. I look forward to Mondays nights session... maybe!


Week 45 Totals
Cycling - 0 Miles
Running - 0  Miles
Swimming - 0 Meters  

Friday, 16 November 2012

Amphibia X-Bag Triathlon - Review



Do you find yourself carrying a massive see through box into transition with all your triathlon gear, some stuff you always use some stuff you never use. Do you try and balance it on your handle bars while pushing your bike and keeping it all balanced.. one small move and it all crashed on the floor.. well I know I've been there so I was looking for something to make that journey to transition that little bit easier!

Look no further, I have the answer and it comes in the shape of the Amphibia X-Bag!

A very nice gentleman at Amphibia Sport sent me one of there X Bags to try out and I can only complement this piece of kit. First impressions are how good this bag looks, it is an attractive looking messenger bag, it comes in 2 colours and both have a lovely finish.

As soon as you put it over your shoulder, its a cracking fit, there is no uncomfortable-ness on the strap as it has a strap protect so you can move it to fit your size, this also included the length of the strapping so it can cater for tall and short people.




When you pick the bag up you know its built well, its built to last, not just one season too. I have used it this triathlon season and now I'm using it as a hold all when I'm away with work too. The water proofing on the bag is excellent as you know the UK weather is wet nearly all 12 months of the year so its a must that your kit stays dry and the handy clip work in two ways. The first is to keep the bag closed so nothing falls out when your on the go and the second, is to keep the bag open in transition. Which is brilliant, no fiddling with the bag in transition for you kit as the bag is open ready, with dry kit for you to make your transition slick and smooth.



The bag has plenty of space inside so people who like to pack everything including the kitchen sink, there is room to accommodate. It is also helped me cut down the amount of kit I need for transition, which give me less to tamper with pre race so I can get focused for the days racing. Inside the bag in the genius part, there is a waterproof section for your wet suit post race, and this saves all your other gear getting soaked through, you can keep this area/bag in the main hold all or you have the option to remove it. Its simple Velcro-ed in place. The second part of the genius inside the bag is the transition mat, I know I always end up with stones inside my shoes which is quite uncomfortable for the bike and for the run so the change mate helps limit the chances of picking up gravel in transition and lets you wipe and dry your feet in a comfortable environment.



These photos show the wetsuit and transition mat removed from the main X Bag, its really easy to add and remove the internal bag and mat.


The external of the transition bag, has a large netting panel which you can store your race hydration in, I managed to get 2 race bike bottles in no trouble and my other bottle was stored on my bike. No worries about forgetting my race hydration there. The other end of the bag is another amazing idea, its a Velcro setup which lets you store your helmet on. The amount of people I've seen struggling into transition, and end up dropping there helmets by showing stewards there kit numbers is huge so this simple idea on the side of the Amphibia bag is amazing.



Simple and effective helmet carrying straps (above) and netting for hydration bottle storage (below)



Now down the last bit of storage for the Amphibia X-Bag is a nice little finish, as most triathlons are early morning races on the weekends, I have set my alarm 5am, slipped out of bed and left the family fast asleep when I go off to race. I take my car and I have no one to leave my car keys with, well they have even though of that in the X-Bag. The shoulder strap has a compartment for your keys or other belongings that you want to keep safe. It has has small and sleek storage compartment which will keep your items dry and safe while your off racing.



All I can say is great things about this bag, If your looking for a bag to replace your massive transition box, which has stuff you will never need in, and will keep your kit dry and safe on race day then look no further. The Amphibia team can even customise logos on the bag for clubs and races so its definitely worth a look.

Thanks Adrian and good luck with the future of Amphibia, its a cracking product line so you have nothing to worry about!

You can buy your x-bag from HERE

Monday, 12 November 2012

Week 44 - On The Road

05/11/12 - Turbo Session
http://connect.garmin.com/activity/241094789

06/11/12 - Turbo Session
http://connect.garmin.com/activity/241094785

07/11/12 - Turbo Session
http://connect.garmin.com/activity/241295251

08/11/12 - Brick Session



I was away with work so I had the ideal opportunity to get a long session in and not feel guilty about not spending time with my family. It was always going to be a brick session, just needed to firm up the duration.

There was some proper "meat heads" in the gym, doing one squat with all the weights and then spent 15 minutes chatting to the girls. Real athletes...

Session Details
Duration  01 20 00
Distance 20 Miles

09/11/12 - Rest Day

10/11/12 - Endurance Life Gower 10km - Race Report HERE

11/11/12 - Rest Day

Week 45 Totals
Cycling - 44.65 Miles
Running - 9.18 Miles
Swimming - 0 Meters

Monday, 5 November 2012

Week 43 - New Plans (#Turbovember)


29/10/12 - Rest Day

30/10/12 - Turbo Session

Final turbo session before #Turbovember kicks off, and it was hard work to get out on the bike after a long day in work and eating dinner so late I just wanted to drop in my bed but the bike was calling.

A very light and lack luster performance on the cadence front!



Session Details
Duration 00 35 04
Distance 10.27
Max HR 135 BPM
Average HR 112 BPM
Max Cadence 78 RPM
Average Cadence 88 RPM
 
31/10/12 - Rest Day

01/11/12 - Turbo Session






Typical that may battery has passed away on my cadence monitor on my Garmin so I'm just training via the heart rate this evening. I had to make an effort for the 1st day of #Turbovember and clocked in a 45 minute session.

Its cold in the garage, but I thought if I work hard I'll soon warm up and the quicker I do the session the quicker I can get back into the warm house.

A simple session, peddle fast for 45 minutes in a high to middle gear, find that rhythm and stay there for the duration.

Session Details
Duration 00 45 00
Distance 15 Miles
Max HR 127 BPM
Average HR 113 BPM

02/11/12 - Turbo Session



After a long day in the office and a belly full of dinner this was the last place I wanted to be. After starting the journey so positive yesterday, this was such a different situation.

I was only up for the minimum possible session 30 minutes and off to bed before I fall off the turbo. Low gear, low cadence, low miles.


At least the cadence was consistently low..

Session Details
Duration 00 35 01
Distance 9.46
Max HR 119 BPM
Average HR 107 BPM
Max Cadence 74 RPM
Average Cadence 82 RPM

03/11/12 - Turbo Session

Big session today, after the yesterday weak attempt of a turbo session, I was in it for the long haul today, 90 minutes was required.

http://connect.garmin.com/activity/240440333

04/11/12 - Turbo Session

Another big session today!

http://connect.garmin.com/activity/240440320

Week 43 Totals
Cycling - 77.29 Miles
Running - 0  Miles
Swimming - 0 Meters 

Monday, 29 October 2012

Week 42 - Routine Required


22/10/12 - Rest Day

23/10/12 - Rest Day

24/10/12 - Rest Day

25/10/12 - Rest Day

26/10/12 - Free Run

I'm a day behind on the recovery run, after the weekend half marathon. I had sore hip flexes which I think are down to my lacking core stability, so the aim of this session was just to get out, do a quick run and get home. It was chilly too, so winter running is definitely here!


This is the 2nd time I've been out in the dark in Lamphey and I happy to say it wasnt as scary as the first time and my mind didnt play to many tricks on me. A few russels on leaves did make me up my pace but apart from that all good. I'm sure there may have been a few heart rate spikes as I jumped a few times but I couldn't find my HR monitor so I can just I was man enough not to be scared!

This above photo looks like I was out in extreme cold condition.. well I was.. at least 8'c or am I robbing a bank... I'm not quite sure.

Session Details
Duration 00 33.53
Distance 4.45 Miles
Calories 634
Average Pace 7.32
Best Pace 5.55

 27/10/12 - Turbo Session

I've managed to create some space in the garage and dig the turbo out just in time for #Turbovember so why not get a session in after doing all that clearing. It was cold in the garage to start so I did have a few layers on but by the time I was finished, I was down to the minimum amount of clothing and it was soaked through, so a sign of a hard session perhaps?

Simple session of:

10 minutes warm up
2 minutes at 100 RPM x 10
2 minutes at 80 RPM x 10
10 minutes warm down

Well this was the plan but the session more looked like a 90 at maximum RPM but at least I was trying to get there.


It was really good to get on the turbo again, but I doubt I'll be saying that after November as my arse is already hurting so I need to dig out the padded shorts.


Session Details
Duration 00 40 02
Distance 10.46 Miles
Calories 607
Average Speed 15.7 MPH
Average HR 132 BPM
Max HR 163 BPM


28/10/12 - Turbo Session

Why not get out on the turbo again tonight, I hear you say... well guess what I did and it was really good. I know when has the turbo been "Really Good", the only bad part it that after only 1 session I'm a tad bit tender on the under carriage. Time to man up and get on with the session.

Another simple session of:


10 minutes warm up
25 minutes at high RPM (80+)
5 minutes warm down


The longer the session went on the harder I found myself working, this was increasing the amount of sweat running off my face and the speed of my heart rate. Another thing I noticed that more items of clothing were coming off the harder I was working, I hope I wasn't turning to into a turbo stripper, as if my next session is longer that 60 minutes I'll have no clothes on!

Week 42 Totals
Cycling - 22.77 Miles
Running - 4.45  Miles
Swimming - 0 Meters 

Tuesday, 23 October 2012

Week 41 - Recovery Week


08/10/12 - Rest Day

09/10/12 - Rest Day

10/10/12 - Rest Day

11/10/12 - Swim Session

Its been ages since I've done a training session in the pool, so I was looking forward to it. As we were away I managed to find a pool close to the outlaws house which was pretty easy to get to and it was clean!

The session was a late one 9pm till 10pm, so I was going to be up all night after the workout so late as I'm not a fan of training after 8pm as it takes so long for my body to shut down.

It was the first session from the internal combustion of the off road race on the weekend, I was now back walking properly so I was ready to get back out training. 


I decided to keep the session simple and do a basic pyramid, it was a tough one but I really enjoyed and definitely felt it in the shoulders. Once we have sorted out our house move I'll be looking to joint the sports centre with a pool

The pyramid was:

100, 200, 300, 400, 400, 300, 200, 100 = 2000 meters

Session Details
Duration 01 00 00
Distance 2000m

12/10/12 - Rest Day

13/10/12 - Rest Day

14/10/12 - Free Run (Lamphey Loop x2)

This is probably going to be my last run before the half marathon next week as I dont think I have that much time spare at the moment since the move and I'm still sorting out stuff from our house. It will also give my legs a chance to recover from any tiredness they may have since the endurance life race, because they were really hurting since that race.

Back to night run, It was going to be the first dark run, and it was a chance to try out my new head torch and it was raining so visibility wasn't he best. It was pitch black, no street lights down here so it did get a little bit scary in places where the trees moved like people and the odd horse would make his presence know by sticking his head over a gate which scared me as I wasn't expecting it, Its normally chavs I see on my old routes.

The head torch was definitely a success and I'll be using it going forward, I just need a new had and some more lights for my jacket and I'll look like an Xmas tree on the move.

Roll on the next half marathon!

Session Details
Duration 00 55 48
Distance 7.27 Miles
Calories 1037
Average Pace 7.37
Best Pace 5.54
Average HR 166 BPM
Max HR  205 BPM

 
Week 41 Totals
Cycling - 0 Miles
Running - 7.27  Miles
Swimming - 2000 Meters 

Monday, 8 October 2012

Week 40 - Moved & Missed


01/10/12 - House Move

02/10/12 - House Move

02/10/12 - Rest Day

03/10/12 - Free Run

New shoes so I used this to break them in. There new off road shoes (Salomon Speedcross 3), I really wanted a high colour pair but all I could find in my size were borring black so I just went with them.

As I only had 30 minutes today to run, I got a hardish session in, I put the treadmill on incline 12% and ran at a 8 minute mile pace. I did this for 10 minutes on 10 minutes flat and then the final 10 minutes at 12% incline again.

I'm not sure if this was a good idea doing such an intense session, but my legs felt nice and strong. I was beating everything the treadmill was throwing at me, I really enjoyed the session and I think I'll start adding cheeky inclines into the run sessions over the winter went I cant get out in the mud.

On another plus note, my shoes fit like a glove! Roll on Saturdays race, I'm sure they wont be this clean for long.

Session Details
Duration 00 30 00
Distance 4 miles

04/10/12 - Rest Day

05/10/12 - Rest Day

06/10/12 - Endurance Life Pembrokeshire Race Report HERE

07/10/12 - Rest Day


Week 40 Totals
Cycling - 0 Miles
Running -  20 Miles
Swimming - 0 Meters 

Monday, 1 October 2012

Week 39 - All Work (inc House Moves) & No Play




24/09/12 - Rest Day

25/09/12 - Free Run

After a great days racing on Sunday, my legs felt great and I was keen to get a hard run in and as it was hammering down outside the treadmill was the only option.

I cranked the treadmill to 8.6 minute mile pace and got in the zone quickly and disappeared into the run. Its great when this happens as you forget the timer is on, you dont care how far you've gone and you can run for miles.


When I eventually looked at the clock I had been running for 40 minutes, and considering this was a lunch time run I only had 5 minutes left. I felt strong in the legs so I decided the take it to maximum session, and did the last 4 minutes and 4.5 minute mile pace. This was great fun, the treadmill at the gym has never had such a stressful time. I bet it was greatful for me to get off and back to my desk.

I'm not sure when I'll get time again this week to train down to the house move.. BOOO!

Session Details
Duration 00 45 00
Distance 5.66 Miles


26/09/12 - House Move

27/09/12 - House Move

28/09/12 - House Move

29/09/12 - House Move

30/09/12 - Rest Day



Week 39 Totals
Cycling - 0 Miles
Running -  5.66 Miles
Swimming - 0 Meters 

Tuska Sprint Triathlon - Race Report



This was a no support group (wife & son) race as the team were left in a bed as it was another early start, I didn't get a chance to pre register the day before down to sorting out our new house purchase. I ate my breakfast, and sneaked out the house not to walk the sleeping household.

Another PB on this course was on today as its the first time I've competed at Tuska, I've only heard good things about it so I was really looking forward to racing. I was praying for a calm sea, as this was a sea swim race and Porthcawl is known for is swell and surf! GULP!

I managed to park up with no problems and now I could concentrate on registration and transition setup. This time I remembered all my kit, no going around last minute asking for "can I borrow or have you got a spare" my race had all my concentration. I was relatively quick setting up my station and I even had time to chat to a few of the Celtic Tri racers and a last minute toilet stop.



Wetsuit on, zipped up and made my way down to sea front, we were told that everyone would enter the water at the same time apart from the old men (Vets) we would get a 5 minute lead, even this made me work harder as I knew a few old men who can quite easily chase me down and beat me over the finish line, so I need to work hard on my swim to keep my lead. It was a deep water start, HOOONNNKKK and were off.

The swim was a triangle shape, and I really found it hard to get out/across to the first boy, I couldn't find a rhythm, I was swallowing water which was making me retch with was distracting. Its not like it was a rough swim, it was very flat, but as soon as I managed to turn on the first boy I upped my pace and kicked on with a great rhythm, I dont know why it took my so long about 350 meters to long, I had some mad man in front of me too, swaying from side to side so sighting was a little issue so I kicked on and passed him for the final 400 meters. I swan right into the swim exit, and before I put my feet on the ground, I made sure there was enough blood flow in my legs so they didn't turn to jelly, I know it was only 750 meters but better to be safe. Up and out and into transition, I got my suit off quick and got out on the bike in a quick(ish) time out of transition in 01.39 so that quick for me and I even put socks on to.

I have to be honest I didn't complete that much research on the 22km bike route, I knew where it went but I didn't take much notice of the elevation, so it was going to be a little bit of a surprise to me, but I just had to man up and get through it. The weather was holding out to, as we were expecting showers, I decided to race with arm sleeves to keep the chill out, and I'm glad I wore them under the wetsuit as there now a part of my race day wear. Thanks again CompressportUK. I managed to chase a few people down from my slowish swim start, but I could feel the old people chasing me down, and I was worried about it. I got in from the bike and feeling fresh in the legs, but aerobically I felt tired the bike had taken it out of me slightly. I felt full on energy since changing my diet and eating habits, so this has definitely changed how I perform on the triathlon area, I just hope the result start coming.

Out on the run, a quick high 5 to the Celtic Tri supports and who do I hear breathing down my neck one of my club chums and older person than me who started in the later wave storm pace me (Steve) with a swift hello he was gone, and he was looking strong. I was never going to catch him so I dug deep and gave it my all, it was a scenic run across the Porthcawl sea front out and back, I wanted a negative split so i made sure I left enought in my legs to finish strong. Thats just what I did, one of the other races chalenged me with a 100 meters sprint finish.

Guess who won..












I really enjoyed this race, but I know I can do better, I can work harder on my swim starts and harder on the bike. I knew I gave everything on the run and I had some satisfaction with that and I know I beat my other club league competators, so its all down to the last race of the season.


Roll on NVT...