Reddit triathlon - It's a 15 minute swim. Not a big deal at all. With your swimming background, working up to 750m in 4 weeks will be easy peasy. Just put in as much time in the pool as you can manage and you’ll be fine. If you do some general sporting, there is no need to specifically train for a sprint triathlon.

 
I'm planning a full ironman for next year, I've only done a half and then a few olympics and sprints up to now, and I'm working on a training plan. Up to now, I've always just done one swimming set (plus a short warm up) every time I swim (my normal training has been to work up to the distance that I'll be doing for the tri by a couple months .... Michaels hobby shop near me

Here are 15 Best Triathlon Forums you should follow in 2023 1. Reddit » Triathlon San Francisco, California, US A place where you will find articles on triathlon and discuss and ask questions related to the sport. reddit.com/r/triat.. 1.1M 1.2M 18 posts / day May 2008 View Recent Threads 2. 220Triathlon Bristol, England, UKHere is a list of my post-first-triathlon thoughts: I wish I'd bought a road/tri bike. I used a mountain bike. No matter how hard I pedaled, everyone passed me. It was actually pretty embarrassing. Swimming is hard. I trained regularly and still had a very hard time with the 1/4 mile swim.In the Top 1% of largest communities on Reddit. I’m registered for my first Sprint Triathlon in the end of May. I’ve had the vague idea that I wanted to do a triathlon for quite a while, but finally decided to give it a go this year. I googled training plans and found MyProCoach which has some free triathlon regimes. Here are 220's 31 best triathlons in the World, from the UK to AustraliaDone for season, giving away fully decked tesladin. 211. 113. r/Diablo_2_Resurrected. Join. • 16 days ago. Last night I ran Ubers for the first time. I found enough keys for 8 runs. I think I got lucky.26 pinned by moderators Posted by Old, tired, Professional triathlete 11 hours ago Triathlon News New Flair! And an idea. 5 comments 18 Posted by 7 hours ago Race Report: 70.3 NC - the most hilariously easy open water swim of all time So, I did my A race for the year at NC 70.3 this weekend.26 pinned by moderators Posted by Old, tired, Professional triathlete 11 hours ago Triathlon News New Flair! And an idea. 5 comments 18 Posted by 7 hours ago Race Report: 70.3 NC - the most hilariously easy open water swim of all time So, I did my A race for the year at NC 70.3 this weekend.bend the knee of the affected hip allowing you to slowly lean and rest your your shoulder/upper arm onto the wall. The knee of the unaffected side is kept locked so that leg holds all the weight. The knee of the affected hip is bent so you’re on the ball of the foot with minimal weight on the foot. I did my first Olympic distance last week in 3 hours 24. Swim above average, bike on average, run way below so I know I need to work on running over…Redirecting to /r/triathlon/comments/15oeyy7/.Ditto. I don’t mind good content being hidden, or walled behind extreme challenges. That’s cool and dandy. But sealing it inside a puddle deep mechanic that can only be unlocked by spending literal months with said mechanic is just taking biblical quantities of piss.olympic, sprint triathlon | olympic, sprint triathlon relay | olympic, sprint duathlon | olympic, sprint aquathon | 10K, 5K runFurther, when you step back and look at the total cost of triathlon or cycling, and the total cost of simply getting a new tire each year due to wear – the new tire is pretty low (between $30-45). Now, if you’re riding race wheels with expensive race tires – you’ll have to balance the much higher cost of most race tires.As a lover of Sprints and 70.3/140.6. Do a sprint you spend an hour and fifteen (give or take) at a much higher intensity than you will ever get to over a 70.3/140.6. Doing a sprint you are over threshold on the bike and in Zone 4/5 on the run the entire way. Doing an Ironman you are in z2/Z3 all day.The men's triathlon at the Tokyo Olympics is today at 0630 Japanese Standard Time (5:30pm Eastern Daylight Time or when this post is 9 hours old). In the United States, live coverage can be found at NBCOlympics.com. For other countries, please check your local coverage and post it for others. 145. 417.Gravel bikes have rocketed in popularity in recent times, but what are they and why should you consider investing in one as a triathlete? And can you race triathlons on a gravel bike?Best sunglasses for triathlon reviewed - 220 Triathlon. A decent pair of sport sunglasses will divert blazing sunlight, blustery wind, bugs and more from your vision on both the bike and run legs. We review 13 pairs with tri credentials….Polar Pacer. Coros Apex 2 Pro. Garmin Forerunner 965. Suunto 9 Peak Pro. Apple Watch Ultra. Garmin Enduro 2. Now, more than ever, there is a huge selection of smartwatches to choose from—watches that do everything from simple run mileage tracking to onboard music to mapping, and more.252K subscribers in the croatia community. Dobrodošli na /r/croatia, hrvatski nacionalni subreddit za diskusiju o Hrvatima i Hrvatskoj.11:20:00 PTS4-M. 11:25:00 PTS2/3-M. World Triathlon Event: 2023 World Triathlon Para Cup Taranto • 29 Oct, 2023 • Taranto, Italy.The silicone is also affected because I’m lazy and rarely rinse in fresh water. My needs would be: -Mask-style; these are just more comfortable for me. -Excellent sealing; water in my goggles just freaks me right out. -Good visibility. -Clear lenses would be preferred, but I’d love feedback on polarized/tinted lenses. Best swimming goggles for triathlon, pool and open-water swimming - 220 Triathlon. To get the best visibility on race day you need a decent pair of swim goggles. Here we review 34 of the best goggles for pool and open-water swimming.If you are doing 70.3 or Full: carbon road shoes are stiffer, so you will gain minutes on the bike, despite them taking a couple extra seconds to put on. Sprint/Olympic distance: Tri shoes with velcro and a big heel loop + flying mount. If you're just out there to have fun, get the best road shoes you can afford.Maurten gels go down much more easily than traditional gels. Unless your 13th gel for the race which can be a bit nauseating. I'd suggest having the gel then sipping on a bit of water from the aid station. The gel is in the most efficient form for energy transfer and takes a couple of minutes only to have an impact vs the drink mix which takes ... As a lover of Sprints and 70.3/140.6. Do a sprint you spend an hour and fifteen (give or take) at a much higher intensity than you will ever get to over a 70.3/140.6. Doing a sprint you are over threshold on the bike and in Zone 4/5 on the run the entire way. Doing an Ironman you are in z2/Z3 all day.You need to start swimming and start swimming now. The 750m swim is going to be a huge shock to the system if you've never swum that distance before. Swimming fitness is a lot different than running and biking fitness. Just finishing is the best possible goal for a first Triathlon. View community ranking In the Top 1% of largest communities on Reddit. Tri-Bungus Terminal. comments sorted by Best Top New Controversial Q&A Add a Comment FilkyPapa ... Tri-tip fungus: when standing still, slowly bleed to death (-10HP/s) ReplyHere are 15 Best Triathlon Forums you should follow in 2023 1. Reddit » Triathlon San Francisco, California, US A place where you will find articles on triathlon and discuss and ask questions related to the sport. reddit.com/r/triat.. 1.1M 1.2M 18 posts / day May 2008 View Recent Threads 2. 220Triathlon Bristol, England, UKSecond to last at my first Sprint TRI. 750m swim took me about 50-55 minutes. That was 4 years ago, in two weeks I have my first half and my target swim time will be 36 minutes. It's been a wonderful journey. 1. hirtle24 • 2 yr. ago. Not last overall but my first tri ever I was last out of the water. 195K subscribers in the triathlon community. A subreddit dedicated to the sport of triathlon, and all of its constituent components, quirks, and joys. 111. 23. r/triathlon. Join. • 25 days ago. I was hit by a car on my bike during a race last weekend. City decided not to close the course. Bike is wrecked, helmet split in half, bad confusion and my body is a big strawberry. The guy took off and have not heard back from Sheriff. Yep, do it. It makes your roadie more versatile until you know for sure that you like triathlon before you go and make a purchase on an all out tri-bike. I use these on my '07 Specialized. I do just one or two tri's per year and I think they work perfect.Depending on the rules of your triathlon you may or may not be allowed to hold onto the boat or kayak to rest during your swim. From my experience I've always seen weaker swimmers rest this way, but I would suggest looking into the rules that are in place for your race. I would also recommend buying a wet suit.If you only run a single bottle cage behind your saddle you can get a Xlab Aero Pouch 300. Which wraps around any normal bottle cage and provides plenty of space for everything you might want to fit in a saddle bag on race day. I have had on my bike for years and it works perfectly. z_bell94 • 2 yr. ago. Their work ethic is insane, but after what we’ve seen in the Olympics and in the cycling scene, its naive to think some of the best in triathlon aren’t looking for an edge with how much money is finally coming in now days. I hate this argument for two reasons. 1) All the other guys are also training super hard. Why are triathlon bikes so distinctly built vs. standard road bikes? Is it the shorter distances compared with most road races? It seems to me that the road section of a triathlon is not fundamentally different than a standard road race, and thus a standard road bike should suffice for a triathlon - but obviously not, since there are bespoke ... Then do some intervals of various lengths, do some more drills, and then a brief cool down. Drills include many things, but focus on the stroke aspects. Try looking up fingertip drag, fists, kick board, and catch-up drills for example. You can also use a pull buoy to increase arm strength and focus on technique.Second to last at my first Sprint TRI. 750m swim took me about 50-55 minutes. That was 4 years ago, in two weeks I have my first half and my target swim time will be 36 minutes. It's been a wonderful journey. 1. hirtle24 • 2 yr. ago. Not last overall but my first tri ever I was last out of the water.Lol it'd be an interesting experience to do the bike leg of a triathlon on a velodrome and not some cruddy beat up road that people don't tend to use. Some of the research and testing out there suggests that speed, rolling resistance, and comfort differences between 23-28mm tires are minimal to most riders. (see: https://www.aero-coach.co.uk ...Go to triathlon r/triathlon • by Brozynski. View community ranking In the Top 1% of largest communities on Reddit. 2023 Ironman California Recap - A Triathlon Newb's Experience . Hello everyone! Couldn't sleep much the night after the race so I started to jot down some notes to share with folks that were interested in doing an Ironman.Go to triathlon r/triathlon • by Brozynski. View community ranking In the Top 1% of largest communities on Reddit. 2023 Ironman California Recap - A Triathlon Newb's Experience . Hello everyone! Couldn't sleep much the night after the race so I started to jot down some notes to share with folks that were interested in doing an Ironman.I posted about 3 days before my race having a mini panic attack, so I wanted to write a follow up report. Plus there isn't much info about this race out there even though it's been running for years so I want to share for other curious brave souls. The June Lake triathlon has been going on for 13ish years, but was just bought by Alpha Win this ...A local subreddit for Triathlon goings-on in and around Dallas Fort Worth. Ask about a course for an upcoming triathlon. Share your knowledge of the best races, riding routes, or retail. Find training groups or training buddies. My new tri suit seems to a little revealing. So I just received my new zone3 tri suit and it fits very well. I’m very excited to take it out to the lake and test it out but when I did a test fit I realized it does a good job displaying a rather detailed outline of my wedding vegetables. I haven’t have any issue with my old tri shorts or my ...For the main part of your swim set you'll want to do at least one day of sprint and at least one day of distance. In your state the distance days would be just a repeat of your warmup. 200+ meters of freestyle focusing on breathing at an easy pace and switch to breast when you get to where you need to catch your breath.Maurten gels go down much more easily than traditional gels. Unless your 13th gel for the race which can be a bit nauseating. I'd suggest having the gel then sipping on a bit of water from the aid station. The gel is in the most efficient form for energy transfer and takes a couple of minutes only to have an impact vs the drink mix which takes ...Here are my thoughts/regrets. I ran the Lake Zurich Sprint Triathlon this past Sunday. This was my first tri and I finished. No matter how much I prepared, there were things that I wish I'd addressed or known. Here is a list of my post-first-triathlon thoughts: I wish I'd bought a road/tri bike. I used a mountain bike.If you like running but can't stand swimming and biking, maybe head over to r/running and work on you half marathon. My last thought is this. I started triathlon last year and in my first race, I came in 11th out of 12 in my age group in a sprint. It sucked. This year, I qualified for nationals at the olympic distance. So true. A gym membership by me is $80. A triathlon club with a coach, all the nutrition, several races a year, drives to cycling locations, bike equipment, swim equipment, swimming pool membership, running shoes, etc. etc. ..... comes out to something like $400-500/month for me. worth it. 2. Redirecting to /r/triathlon/comments/cv9lh5/oldenburger_b/.The 2023 IRONMAN 70.3 Indian Wells offers 40 Age Group Qualifying slots in addition to 15 Women for Tri qualifying slots to the 2024 VinFast IRONMAN 70.3 World Championship on 14 & 15 December 2024 in Taupō, New Zealand. For more information, ...49 votes, 32 comments. 14K subscribers in the FormD community. A place for discussing all things FormD. Need some help with you build, or just want…The Trail Loop is definitely the most comfortable of the three bands to wear and to get on and off, although arguably it's not the most stylish. The band comes in two different sizes — S/M ...Aero. The bike seems to purely be designed for aerodynamics. Which makes sense as most triathlons (seemingly) are flat straight rides. Also, I know that there’s a difference …186.6K. duet w/ @latestlucas HAPPY ONE YEAR TO THE VIDEO THAT STARTED IT ALL <3 and happy one year to this response LMAO. tri (@trihunna) on TikTok | 2.5M Likes. 138.9K Followers. anything 4 my best bro 24 // NYC // prof. simp.Watch the latest video from tri (@trihunna).The official subreddit for people that watch professional triathlon — discussions on Ironman, Ironman 70.3, and PTO races. Created Aug 17, 2023.As a lover of Sprints and 70.3/140.6. Do a sprint you spend an hour and fifteen (give or take) at a much higher intensity than you will ever get to over a 70.3/140.6. Doing a sprint you are over threshold on the bike and in Zone 4/5 on the run the entire way. Doing an Ironman you are in z2/Z3 all day.178K subscribers in the triathlon community. A subreddit dedicated to the sport of triathlon, and all of its constituent components, quirks, and joys.I’m new to triathlon and due to compete in my first event (an Olympic distance) at the end of May 2022. I’m looking for a good entry level wetsuit for the open water and would be grateful for any recommendations? By way of background, my legs tend to sink a little and I’m swimming between 1:45 - 1:55 per 100m. Thanks all!One month out. • Monday – DAY OFF. • Tuesday – 1.5 hour cycle/1 hour run. • Wednesday – 4km swim reducing to 3km until taper week. • Thursday – 1 hour cycle/1.5 hour run. • Friday – 1 hour swim. • Saturday – 4 hour cycle. • Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run.Polar Pacer. Coros Apex 2 Pro. Garmin Forerunner 965. Suunto 9 Peak Pro. Apple Watch Ultra. Garmin Enduro 2. Now, more than ever, there is a huge selection of smartwatches to choose from—watches that do everything from simple run mileage tracking to onboard music to mapping, and more.Must be tri-code: ORK ^ Changing Race Icons . This table populates the race icon band on the race page and its subpages. The race icons should match what's displayed on the race card. The race icon band and race card are managed by Webmasters. Please submit your race icon changes to them.Peeing and riding took some practice. to answer your question directly: yes. Lionel Sanders showed his yellowed tri shorts on one of his recent youtube videos. If pissing himself is good enough for him, it should be good enough for the rest of us. Do it Lucy Charles style: straight into your bike’s hydration bladder.26 pinned by moderators Posted by Old, tired, Professional triathlete 11 hours ago Triathlon News New Flair! And an idea. 5 comments 18 Posted by 7 hours ago Race Report: 70.3 NC - the most hilariously easy open water swim of all time So, I did my A race for the year at NC 70.3 this weekend.08.12.2020 ... With that said, Triathlon is not just swimming or biking or running, it's the balance of all three and how they play together no matter the ...A lot of races really prefer their event to be wetsuit legal so they get good at finding cold water to keep suits legal. In these cases the water can get up to 78, 79 degrees and I'd definitely skip the sleeves in that situation. But even still, many people wear sleeves in those conditions and don't overheat. Examples of how you can do it: wake up at 4:30am for 2h of training a day. Then have SO or babysitter watch kids for long ride and run on the weekend. Maybe do a 30 min treadmill interval session or 30 minute trainer power workout during naptime. triit Mediocre 2x Ironman • 9 yr. ago.I posted about 3 days before my race having a mini panic attack, so I wanted to write a follow up report. Plus there isn't much info about this race out there even though it's been running for years so I want to share for other curious brave souls. The June Lake triathlon has been going on for 13ish years, but was just bought by Alpha Win this ...About Community. The official subreddit for people that watch professional triathlon — discussions on Ironman, Ironman 70.3, and PTO races. Created Aug 17, 2023. 2.About Community. The official subreddit for people that watch professional triathlon — discussions on Ironman, Ironman 70.3, and PTO races. Created Aug 17, 2023. 2.Monday - gym (lower body strength) and pool swim Tuesday - turbo trainer Wednesday - 3-5k treadmill and gym (stability) Thursday - open water swim Friday - long gym (full body work) Saturday - parkrun am, long ride pm Sunday - recovery day (this can be complete rest or it may be a social ride, yoga, sea swim with friends, scenic jog.Here's my trick: Use regular laces with a cord-lock. Best of both worlds! Details if anyone cares - Run both laces through a cord-lock, figure out the loosest you'd want them to be a tie a knot in the laces there, then chop off the excess. Slip shoes on, pull the laces to desired tightness, slide the cord-lock down.11:20:00 PTS4-M. 11:25:00 PTS2/3-M. World Triathlon Event: 2023 World Triathlon Para Cup Taranto • 29 Oct, 2023 • Taranto, Italy.reddit Triathlon GroupThe 2023 IRONMAN 70.3 Indian Wells offers 40 Age Group Qualifying slots in addition to 15 Women for Tri qualifying slots to the 2024 VinFast IRONMAN 70.3 World Championship on 14 & 15 December 2024 in Taupō, New Zealand. For more information, ...I will be riding the bike mostly on long roads and cycle paths with the goal of building distance to be comfortable with a sprint triathlon initially. My budget for a used bike is up-to around £700. Ideally, I'd pay less than that, but I would be willing to go up to this for a good bike as opposed to a bad bike :)For others, a 70.3 might be a training event for a 140.6, or something they do for fun, and for still others it's a one-time bucket-list item (but that could be the case with any distance triathlon). For me individually, I'm exclusively in 70.3 land right now while I work up my fitness to make a run at qualifying for Kona in a full.It entirely depends on the riders position on the bike, the difference between the top end bike frames with the same components are negligable compared to the gains made by riding position. You cant really go wrong with a canyon speedmax, nor a BMC Timemachine, Specialized Shiv, Orbea Ordu etc. Tri color Syngonium Lil baby. Dream plant that I'll never have lol congrats on yours though! It's beautiful 😍. Thanks so much. It’s so tiny now I’m pretty sure I over paid, but I was desperate. Totally understandable! I've been wanting one for over a year myself but it's still crazy expensive. I keep watching for a trade. So pretty!Depending on the rules of your triathlon you may or may not be allowed to hold onto the boat or kayak to rest during your swim. From my experience I've always seen weaker swimmers rest this way, but I would suggest looking into the rules that are in place for your race. I would also recommend buying a wet suit.Why are triathlon bikes so distinctly built vs. standard road bikes? Is it the shorter distances compared with most road races? It seems to me that the road section of a triathlon is not fundamentally different than a standard road race, and thus a standard road bike should suffice for a triathlon - but obviously not, since there are bespoke ... This triathlon-friendly road bike comes equipped with Fulcrum Racing 600 wheelset and Pirelli P7 tires. This combination delivers a fast, smooth, and dependable ride for both short-course and long-distance cycling. The complete build ways a mere 18.6 pounds, making it one of the lightest and fastest road bikes under $2,500. ...The M590 is identical to the M585, but it offers silent left- and right-click buttons. $36 from Amazon. $35 from Walmart. If the M720 Triathlon is unavailable, we recommend the Logitech M585 Multi ...Super sprints end with less than a 2 mile run. With that said, Triathlon is not just swimming or biking or running, it's the balance of all three and how they play together no matter the …Road cycling shoes are fine and sometimes preferred for longer distances but may be harder to execute flying mounts/dismounts depending on the closure system. epg0 • 2 yr. ago. Yea, I just realized they had a new version of the tr5s. I don’t do a flying mount at all, but wasn’t sure if tri specific had any other benefits outside of that.Dec 15, 2022 · Anaerobic energy expenditure has been found to be increased, as well. These changes cause the energy cost of triathlon running to be anywhere from 1.6-11.6% greater than standalone running at the same pace. Even moderate intensity cycling has been shown to alter cardiorespiratory variables and increase running cost. Black Friday Sale - 25% OFF all my instructions over the weekend! 41. 3. r/legoRockets. Join. • 6 days ago. 1:110 Epsilon with payload. Free instructions, and also 50% off all premium MOCs this weekend! 1 / 4.252K subscribers in the croatia community. Dobrodošli na /r/croatia, hrvatski nacionalni subreddit za diskusiju o Hrvatima i Hrvatskoj.Basically you need to be coming in with some sort of background. Realistically, much easier to get a pro card as a woman generally too. And being a pro triathlete and being a pro triathlete who makes a living from the sport are totally different too. Becoming a pro is super easy relative to actually making a living as pro.

Here are my thoughts/regrets. I ran the Lake Zurich Sprint Triathlon this past Sunday. This was my first tri and I finished. No matter how much I prepared, there were things that I wish I'd addressed or known. Here is a list of my post-first-triathlon thoughts: I wish I'd bought a road/tri bike. I used a mountain bike.. Prep redzone tn

reddit triathlon

I'd like to do a triathlon without purchasing all of the things (wet suit, special clothing, better bike). I can swim a mile, run 6, and bike 24. I'd really like to participate in a triathlon, but I don't have the funds to purchase all of the standard correct things. I'd go fairly slow as well since I protect my back from reinjury. For others, a 70.3 might be a training event for a 140.6, or something they do for fun, and for still others it's a one-time bucket-list item (but that could be the case with any distance triathlon). For me individually, I'm exclusively in 70.3 land right now while I work up my fitness to make a run at qualifying for Kona in a full. a powerlifting meet and an Iron Distance Triathlon with only two week’s separation. I hit a 515 squat, 320 bench, and a 525 pull. My race time was 14 hours, 11 minutes. The most important thing to take away is that I trained for 7 months for an Ironman and a Powerlifting meet concurrently and did not sustain a single injury.49 votes, 32 comments. 14K subscribers in the FormD community. A place for discussing all things FormD. Need some help with you build, or just want…In March I decided that the swim being only about 10% of a long distance triathlon, I could probably learn well enough to get by, so decided to target a late fall 70.3. Hired a great coach, made a plan, got set up on TrainingPeaks. For swimming, the goal was simply to be able to swim 1.2 miles front crawl.Thirty minutes is a mere 2 percent of your day, but that's all it takes for successful strength training for triathletes. According to coach and physical therapist Stephen Weinmann, owner of Irish fitness franchise BikeRowSki, endurance athletes who don't incorporate regular strength training into their workouts ultimately compromise their ability to produce their best muscular force.Best sunglasses for triathlon reviewed - 220 Triathlon. A decent pair of sport sunglasses will divert blazing sunlight, blustery wind, bugs and more from your vision on both the bike and run legs. We review 13 pairs with tri credentials….New Delhi: Aditi Rao Hydari and boyfriend Siddharth were pictured in Mumbai on Thursday evening. The stars happily posed for the paparazzi stationed in Bandra. …About Community. The official subreddit for people that watch professional triathlon — discussions on Ironman, Ironman 70.3, and PTO races. Created Aug 17, 2023. 2.Road racing is way more crashy, way more active changing positions, reacting to riders. Most regular triathletes sit down and grind out til done, TT style. Most race crashes are riders overcooking a corner or surface: low-drama slides, not judo flips. Sportives are more pack-ridey intense than even race day.11:20:00 PTS4-M. 11:25:00 PTS2/3-M. World Triathlon Event: 2023 World Triathlon Para Cup Taranto • 29 Oct, 2023 • Taranto, Italy.Here's my trick: Use regular laces with a cord-lock. Best of both worlds! Details if anyone cares - Run both laces through a cord-lock, figure out the loosest you'd want them to be a tie a knot in the laces there, then chop off the excess. Slip shoes on, pull the laces to desired tightness, slide the cord-lock down. RedditHere are our top five best training recommendations for DriTri: Attend Orangetheory classes two to three times a week in the weeks leading up to DriTri. Your OTF workouts prepare you for DriTri by improving your endurance, strengthening your muscles, and giving you the confidence you need to conquer the challenge.Thursday: 60km ride with 2x20min at FTP, then 12km tempo run off the bike. Friday: 3km swim with lots of race pace work. Saturday: AM long ride (~4hrs) 130km PM swim squad (another hard 5km) Sunday: Brick session 50km ride with 40km at OD pace, then 10km run as mix of OD and steady state. .

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