Building it Up.

A late change in plans late last night with work meant i was free first up this morning so headed down to the pool for a 5.30 start with the 'Madmen 7k Team' - Felt pretty ordinary getting there but you soon wake up once in the pool and it was a tough start just to hang on.
There was one set in the middle they do that is 4 x 200 going on 3.15, then 4 x 200s going on 3 minutes - so i was never going to complete that one on those times :) ...still hung in there and missed a few but still managed to knock out perhaps my longest set for the season and jumped out with 3ks under my belt.
Over for coffee and Banana bread before work, then a really easy 6ks ( used that as a warm up ) before getting the Monday run out the way. Decided to do 12ks in the Park and was just looking more of a recovery run after yesterdays event but armed with the trusty NEW GPS (works well) and the tunes on the ipod i was ticking the ks of pretty well. Despite the ordinary weather with high winds around ( check the Flakes blog once again) i was working them all under 4.20s, some tougher then others but was happy to do the 12k in 51.31 average 4.18 all up.
K splits on the new Garmin were ; 4.26, 4.14, 4.15, 4.21, 4.18, 4.17, 4.15, 4.24, 4.14, 4.13, 4.14, 4.15,

Will be back out tomorrow with the HuRTS boys for another dreaded Tempo run that seems to appear every session these days, not sure what that is about.

Race results are up from the BRAT  race yesterday (not sure how/where they take the transitions?)
http://oldwebsite.bratclub.com.au/images/Races/Results/2011-2012/brat_tri_r1_2012_2013.pdf
Happy to report Clyde is now OK after his failure yesterday where he got his @rsed spanked from his Mrs and will be back hurling abuse at little grannies in the park on the bike in the morning.

Huge Congrats to POD and Pete Walker on there 5th and 2nd places in N.Z great times and a super effort from both . I believe POD run a 35.07 OFF the bike ....smoking

Also to J-Fen on his podium at the 10k St George race, unfortunately the same can't be said about Irishmen Stankard and Kanser who both were pretty ordinary running 35.54 (Enda) and 36.18 (Kane) and in the process not only got Chicked, but were even beaten by a guy dressed up in the Dragon Suit - Shame
Still it wasn't enough to stop Enda interrupting my beers in the afternoon with a barrage of texts saying that 'Kane hasn't beat him for over 6 months now'
Dont' know where this leaves Kane? He's supposed to to be doing Dublin next week but his confidence is shot looking at him after yesterday's run.
Personally think Tommy H is spot on with his comments about his Marathon times, Still if he gets his head down he should still  be able to run sub 3 hours? :)

Cheers