Last night I did my first run test, I was supposed to swim but I left work late and didn't get to the pool in time. The test consisted of running three miles as fast as possible but with a heart rate cap of 150bpm. Even with the heart rate cap it felt quite tough, firstly because I had to move my Sunday 11 miler to Monday and was therefore quite tired and secondly because I didn't warm up properly. I completed the run in 25:25 which averages out to 8:30 minutes per mile, not too bad under the circumstances.
This evening I went straight to the pool after work and performed a swimming test. This involved a warm-up followed by a 1000 metre timed set, which I finished in 21:30. The same pace over the ironman distance would result in a 1h12 swim leg which is around the same time as last years effort and would be quite acceptable this year.
Tomorrow night I am intending to perform a 10 mile cycling time trial...
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