September Reflect & Review

So September marks the return of triathlon season down under here in Australia, finally!  First up before I got to race I headed up to Mooloolaba to watch the 70.3 Ironman world championships, immersing myself in the atmosphere without the pressure of racing was an awesome experience.  I even volunteered during the race on Sunday with my eldest daughter at a water aid station out on the run, we actually were charged with handing out the Red Bull & water mixed (so if you raced you definitely pasted us a couple of times, comment below & let me know if you raced)!  Sometimes its about giving back to a sport that has given me so much over the years!

So here comes my September training review.  In September I trained on 25 out of 30 days, training for a touch over 35 hours for the month, which is a touch short of my goal of 42 hours in September.  During September I entered (and attempted to finish) the following Strava challenges:

Running:

  • September Distance Challenge – complete 104km finishing 49,209 of 153,627 participants
  • September 10k Race – Complete 4 times, my best average pace was 4:43min/km, finishing 20,128 of 161,154 participants
  • September Half Marathon Race – Incomplete this month.
  • September Climbing Challenge – 491m/3,000m, finishing 45,245 of 82,138

Cycling:

  • September Gran Fondo – 112km was my longest ride (not qualifying for the GF badge) and  finishing 79,582 of 190,438 participants
  • September Distance Challenge – complete 624km finishing 64,743 of 236,404 participants.
  • September Climbing Challenge – 4,133m/9,000m finishing 95,256 of 174,073 participants.

At the start of the year I set some goals in Garmin Connect, to Swim 120km, Ride, 6,000km and Run 1,000km.  Well I can tell you now that during September, specifically on the 22/9/16 I achieved the running goal, exceeding 1,000km for the year (so far).

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I also posted a PB at parkrun in September.  I had run a 20:15 in May earlier this year & 20:17 in October 2015, so I have been chasing a sub 20 for a while now!

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The following is a summary of activities for September:

16-sept-monthly-review

The following little chart is from my excel spreadsheet I use to track volumes & hours, it helps me stay on track for my annual goals, also providing a good summary of the monthly totals:

16-sept-totals-summary

During September I also entered and complete the first race of the season at the Raby Bay QTS sprint distance race.  It was a solid hit out on the back of my parkrun PB, a rich vein of form that I took full advantage of!

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I also decided to compete in 1 more running race before the weather really heats up here in Queensland and made a very last minute decision to enter the Sri Chinmoy Marathon Team event at Wynnum foreshore (about 15km from home).  I made a session of it, by squeezing in a ride (between showers) before the start and was very satisfied with setting a new personal record for the 15km distance, clocking 1:10:51 (4:43/km pace).  Most satisfying was my consistency, I didn’t slow down too much from my first to my last km!

Sri Chinmoy Marathon Team – Wynnum 15km Event – Official Results

Sri Chinmoy Marathon Team, Wynnum 15km Event – Ted’s Strava Data

Sri Chinmoy Marathon Team – Wynnum 15km Event – Ted’s Garmin Data

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Thank you to the awesome race organisers, the Sri Chinmoy team put on some of the most supportive, best atmosphere races I have ever been too.  I also need to thank the amazing running group “Redland Plodders” you guys are truly inspirational & so very supportive.  The photos, the cheering, simply being present for each and every runner is an amazing example to everyone!  With out the support of this amazing group of people I doubt that I would b running as much as I do, it is through your support that I keep turning up!  Keep doing what you guys do, is AWESOME!

So now my focus is well and truly on Noosa Triathlon (inside 4 week) and Challenge Shepparton (inside 6 weeks away), both in November!  The plan is set, now it’s time to execute!

If you’re not active at the moment & need some inspiration, follow me on Strava, Instagram and like my facebook page and let’s get back out there swim, bike or running.  The biggest regret we can have in life is to not TRI!

TriathleteTed on Strava

TriathleteTed on Instagram

Triathlete Ted on Facebook

Till next time build consistency, keep smiling and live to Tri!

2 thoughts on “September Reflect & Review

  1. Another great post Ted. Have you considered training with a power meter to get that extra edge that will get you to Kona?

    1. Thanks for reading Kieran! Power is on my radar but I still firmly believe that its early on my journey to Kona and I am better focusing my time & efforts on training to heart rate & feel for a little longer, to continue building my base.

      But never say never, all in good time 😉

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