So with only 2 weeks to go until Escape from Alcatraz I entered the Hercules Duathlon with my training partner Angela! This was a standard distance Duathlon and was a perfect brick session before the race. 10/40/5k distances were combined longer than what I need to do in San Fran. I have broken down the splits and stats later for each discipline.

The event was held at Old Merchant Taylor’s school and the surrounding grounds. What a beautiful place and well organised event. The weather helped as it was glorious sunshine all morning. I wanted to treat this as training so didn’t push the pace at all and completed every leg at a comfortable pace. Training sessions like this always bring out little niggles and pains which you have to just bite your teeth and run through. My hamstrings were tight on the cycle and then my hip flexor on my right leg was in pain come the final 5k.

This was 4 weeks post a 10k run in Frimley where I spent 3 days after the run walking like John Wayne! This time I made sure to focus on the recovery, stretching straight after the race followed my ice and massage on the legs. 3 days on this time round and my legs are in a better place, calves are a little tight but nothing this mornings swim and evening spin class didn’t sort out.

Times for the disciplines are below, happy with the pace on both runs, could have gone quicker on the bike but didn’t want to push too hard.

10k Run – 9:13 min/mile

40k Cycle – 14.8 avg mph

5k Run – 9:38 min/mile

I managed to burn off 2550 calories across the 3 hours which made me feel a little better when it came to stuffing my face with BBQ food later that day!

I only have 2 more training days to go, tomorrow evening will be a lake swim and to finish the week I plan to run round Virginia Water on Friday.