tag:blogger.com,1999:blog-61168206463010985912024-03-13T17:31:19.016+10:00Sarah CrowleyCrowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.comBlogger44125tag:blogger.com,1999:blog-6116820646301098591.post-41073673694206372332014-11-17T07:59:00.004+10:002014-11-17T07:59:51.676+10:00Murray Man Long Course 2014<br />
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So many race reports at the moment I can't keep up! I have tried to add photos in this post that are not already on social media. </div>
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I flew into Adelaide in business class on Friday night after work. It was a relaxing way to travel especially with a three hour drive the next day. </div>
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In the morning I did a small jog from by parents house and went to breakfast with my mum and dad. We then left for the riverland driving through the town I grew up in until I was five (Karoonda). </div>
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<span style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-style: italic; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Mum at Karoonda (Murray Malee region)</span></div>
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We arrived in Berri at about 2pm and took a nap before checking the bike in over at Barmera. My brother drove up in the afternoon and met us for dinner at the Berri Hotel. Matt was born in Berri so it was great to visit the town and see where we had lived before I was born.</div>
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It was a late start (7.30am) so there was plenty of time to get to the venue and set up transition, have a run and get my nutrition right for the day.</div>
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The swim was in Lake Bonney. Beautiful place, flat, warm and a clear swim. We started with the men. I was hoping to keep up with the guys but didn't get a great start and missed the hip. It was a small group so it fragmented quickly. I was with Maddy for the whole swim and couldn't shake her, not without trying. </div>
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<span style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-style: italic; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Swim start, Photo credit: Grant Swatty</span></div>
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We exited together and I probably lost some time in transition but had a great flying mount onto the TT which was a first. I decided to attack the first 3 laps of the bike. With a strong headwind on the bike, the gap I had established was easy to maintain which allowed me to spin my legs out a little after 70k. The ride was very pretty as it overlooked Lake Bonney.</div>
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<span style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: arial, 'ms pゴシック', 'ms pgothic', 돋움, dotum, helvetica, sans-serif; font-size: 13px; font-style: italic; line-height: normal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Bike mount, Photo credit: Grant Swatty</span></div>
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I wasn't sure how my legs would go on the runs after such a stong headwind. I got started and they seemed to feel ok. I once again attacked the fist two laps of the run and consolidated on the third and held pace on the fourth. I was happy to win and bring the racing block to an end with a great result.</div>
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-41359939479815296882014-11-10T10:30:00.001+10:002014-11-10T10:30:11.162+10:00Noosa Triathlon 2014<div class="MsoNormal">
I
was up at the Noosa triathlon on my own this year, Mike had exams. I was very keen to peg myself
against the girls so I was happy to keep it low key and do my own thing. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Race
morning was easy going with a walk down from the outrigger only taking 10
minutes. Being Olympic distance it didn't take long to get the gear ready.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
The seeded men
got called and then the women shortly after but there was not much time between
the waves so we had to sprint to get from the shore to the start line. </div>
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<br /></div>
<div class="MsoNormal">
I
started on the right hand side closest to shore, hoping that I would have a good line to the first right
hand turn buoy. I was in the pack albeit at the back until just after the
second buoy when there was a surge on the straight where the current is pushing
outward. Unfortunately if you get dropped off the back in this section it is
much harder to get back on. I swam the remainder of the swim in a small pack of
three. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It
was quiet in transition there were only four bikes left so I knew I would have
to put some work in to make up for the swim. I took off from girls I was with
and attacked the ride. I was about a minute down. Mel passed me on the hill and
ride up to the next group. I didn't reach them until after the turn around. I
think I moved up three positions on the bike.<o:p></o:p></div>
<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga_xGbe7o-GYHI7J2yq787WSoYR_h-9uTaKfviAbR6v6D8LTCl629ZjmqcqblSPTmGNbXW7N1pg0yQsPSrMFAGI_zNgv-CzZYWTJQdyyLRwB9A5Ns1R8X5RvkSo2Y2pTeaJ_HMbwl_RRk/s1600/bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga_xGbe7o-GYHI7J2yq787WSoYR_h-9uTaKfviAbR6v6D8LTCl629ZjmqcqblSPTmGNbXW7N1pg0yQsPSrMFAGI_zNgv-CzZYWTJQdyyLRwB9A5Ns1R8X5RvkSo2Y2pTeaJ_HMbwl_RRk/s1600/bike.jpg" height="212" width="320" /></a></div>
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<span style="font-size: x-small;"><i>Noosa Bike leg (Photo credit: Rachael Paxton)</i></span></div>
<br />
Into
the run and I hadn't realised the gap the front girls had put in on the bike. I
thought I had a cracker ride but really the lead group had pulled away by a
further 3 minutes. This is something I need to address. </div>
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<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Onto
the run and I couldn't seem to get the speed going. I settled in nicely but
wasn't really running the quick. I was passed by felicity just before the
bridge and worked my way passed Radka at about the 7 k mark. I was in 8th, Mel
was about a minute ahead and Radka the same behind. I decided to just control
the rest of the run and so I finished in this position. <o:p></o:p></div>
<div class="MsoNormal">
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1-rQQp1Hmrv8Q2RqMSXYrNCojxig1TokkDnbmzPSDXI8PZGS4Zv7319PITMzNFtHrgtAYbZSUuIk1XuvkiQopojuHLQq-RRIVMHRfSD7QauiaibI3pT1dnurgfwuKPtUql4VL3qWix8E/s1600/run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1-rQQp1Hmrv8Q2RqMSXYrNCojxig1TokkDnbmzPSDXI8PZGS4Zv7319PITMzNFtHrgtAYbZSUuIk1XuvkiQopojuHLQq-RRIVMHRfSD7QauiaibI3pT1dnurgfwuKPtUql4VL3qWix8E/s1600/run.jpg" height="320" width="213" /></a></div>
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<i style="font-size: small;"><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<i style="font-size: small;">Noosa run leg (Photo credit: Rachael Paxton)</i></div>
<i style="font-size: small; text-align: center;"><br /></i></div>
<div class="MsoNormal">
All-in-all an ok day finishing in 8th amongst a strong field, but it does raise an issue with my bike strength at the moment or
potentially that the swimming is hurting the very first part of the bike.<o:p></o:p></div>
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<span style="font-size: x-small;"><i>Noosa Elite women's results</i></span></div>
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Thanks
to the Reddog team for all the support on course and Kristen for looking after
my bags! Thanks also, Endura, Rudy Project, CompressSport, No More Knots for the continued support.<o:p></o:p></div>
Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-53078962597415141302014-11-06T08:50:00.003+10:002014-11-06T08:50:57.195+10:00Stealth visit to the Nepean TriI think I only decided on the Thursday morning prior to the race to venture down to the Nepean Tri. I didn't have any major plans for the weekend and couldn't see how it would hurt my schedule. I initially investigated an entry and once I could secure that I looked into accommodation. <br />
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I found a nights stay at the Chifley Penrith Panthers and was able to lock in Virgin flights for $6 after using some velocity points. So there you have it I was headed to Western Sydney. I hadn't been out to Penrith before, but was confident that I could wing it out to the race. <br />
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When I landed I had a call from the fabulous Tash who was able to advise me on catching the correct train. FYI it is very easy. I caught a train from the airport to central and then straight out to the race. The journey was only 90 minutes and $18. When I got out there I used a cab to get to the Panthers and then checked in before cabbing over to rego and back. <br />
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I rode down to the race on race morning and was really happy to see the other girls. Spring racing in Australia is fabulous because everyone is back in town and its a great opportunity to catch up with some old training buddies. Emma Jackson and I swam down to the start line from a pontoon further up, it took a bit of convincing to get in the water as it looked a little green. No one was stressed on the start line it had a very relaxed feel. The buzzer sounded and we sort of just eased into the swim. A small gap formed at around the 500m mark which turned into around 45 seconds by swim exit. There was a group of 4 then our group. The swim is in the Sydney Regatta so its a very easy swim with only one turn buoy. <br />
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For some reason I didn't feel myself on the bike. Despite having a fast bike it was not as quick as I would have liked and so I didn't make up any ground from the swim. The Nepean race is pretty flat so there is no opportunity to make up much ground. <br />
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Onto the run and I just started chipping away at the girls. I caught 2 by the first lap and had Felicity in sight but she took off on the second lap and I was left with a comfortable fifth. <br />
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<em><span style="font-size: x-small;">Results summary</span></em></div>
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Well worth it, lovely race. I was in good company at the presentations. <br />
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<span style="font-size: x-small;"><em>Top 10 men and women</em></span></div>
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Thanks to Trent from Reddog Triathlon Training for helping with the logistics, Endura, CompressSport, Brooks Running, Scott Bikes, Avanti Plus the Valley, No More Knots and Rudy Project AuzCrowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-37940589395998284122014-10-24T22:21:00.001+10:002014-10-24T22:21:59.373+10:00Adelaide OTU Duathlon Championships<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif;">I was really excited to have a home town race. It was set with (Adelaide Oval) as the back drop. The race featured the new foot bridge and the challenging Monteforie hill. </span><br />
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It was a late start for us, 12pm. So I was able to wake up at 7am eat breakfast and head into town for a second breakfast at Sean's Kitchen. Check it out if you are in town, all class.<br />
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Race check-in commenced at around 10am. It was a serious matter. I forgot all the ITU checks. First race suit photo, then seat position check, tri bar check, bar end check, wheel depth and brand check etc. For the record Matty White and I owe Tom Currie a BIG THANKS for the ITU compliant tri suits. I was ok with wearing an SA suit, albeit a boys suit that was a bit big.<br />
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After a course familiarization lap, I really did realize the damage the hill could do and reminded myself of my race plan. I have been focusing on getting quicker at the running in the past 4 weeks, not to run a faster first run, but to run the first run more controlled and attack the bike.<br />
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Lining up as Ma and Pa Currie (literally as we were vastly out numbered by string bean whippets), Matt and I took the line sporting our SA kits. I quickly realized during the athlete call that the race was going to be hot.<br />
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We were off at 12.02pm. When I say off I mean off! I figured I wouldn't be able to set a 5k PB as I would be wrecked and won't be able to ride so I controlled my run holding b<span style="line-height: 16.5pt;">ack enough for an attack at the start of the ride.</span><br />
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<span style="line-height: 16.5pt;">Into transition and my second tip is always have two pairs of shoes. This was even more relevant in ITU racing as once an item is used it must go in your box. This includes your running shoes. Which means that you'll have to dig them out of there if you want to use them again. </span><br />
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<span style="line-height: 16.5pt;">I entered transition with Annalise but had a really smooth one (and a clean mount). I hadn't practiced that for a while so it had the potential to be a disaster. On the bike I focused on attacking the hill and punching over the top each lap. Redman has had us standing over a hill at St. Peter's recently and it was ideal for this hill. One problem I did notice was the dry heat. I drank all my bottle but couldn't get relief. </span><span style="line-height: 16.5pt;">I spun at around 95-100 cadence for the last k into T2 and had another quick transition. After attacking the first k off the bike I slowed up fairly hard with a stomach cramp largely due to the over hydration. Lucky for me it was only 2.5k run to home. </span><br />
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<span style="line-height: 16.5pt;">I had a great time at home. I did a session with the Meteors and spent some good time with the Fuse gang. After formalities I was straight over to Haigh's to re stock for the journey back to Qld. </span><span style="line-height: 16.5pt;">I really think this was a great race. It was a street circuit with full road closure for both age group and elite and had a shady flat and fast run.</span><br />
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Thanks to Endura, Brooks Running, Compressport, no more knots, Orca, Reddog and Avanti Plus the Valley.<br />
<br />Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-91713687451901554462014-09-21T11:48:00.001+10:002014-09-21T11:49:39.284+10:00Sunshine Coast 70.3I sit hear in beautiful Terrigal NSW back to reality after a exciting four weeks of racing. I feel somewhat disappointed with my race on Sunday at the Sunshine Coast 70.3 and can't help but think what else I could have done to capitalise on a great swim / bike.<br />
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At the start of the racing block Trent and I were focused on getting off to a great start with Samoa, which I did but I feel I sold myself a little short on the weekend largely due to missing a couple of key running sessions in between, replacing them with the Challenge GC ride and easier week after Des Moines. It just re-iterates how important it is to plan every session / week to ensure things keep ticking over to plan.<br />
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Despite that, 80% of my race at Sunshine Coast 70.3 was positive and shows signs that I am getting back to where I was at at the start of last year.<br />
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I was slightly rushed getting to swim start on Sunday but arrived just in time for the athletes call and therefore missed getting a swim warm up. It was a beach start and quite a funny one as we all ran down to the water and pretty much fell in (underestimating the water drop off). I settled in pretty quickly in the second bunch which pulled me the whole way around, picking up a couple of the girls that went out really hard at the start of the swim. I had a really swift T1 and departed in 5th.<br />
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<span class="Apple-style-span" style="font-size: xx-small;">Photo Credit: Aimee Johnsen AJ TRi</span></div>
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On the bike a quickly moved into 4th and held that position for the remainder of the ride pulling away from 5th and 6th. I was really happy with my ride as I didn't have much opportunity to train while in the US post Des Moines. The hard bike came at a cost and I realised after lap one that my legs had tightened up a fraction. I maintained a steady tempo through the second lap.<br />
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<span class="Apple-style-span" style="font-size: xx-small;">Photo Credit: Aimee Johnsen AJ TRi</span></div>
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I left T2 in 4th with a comfortable gap to 5th (at least a couple of minutes). I am ordinarily a strong runner but was uncertain of where my running was at. Post Cairns 70.3 I have had a slight niggle in my right hip that has meant that I could only do around 40k per week running which has meant that the longer runs have suffered. I was really geared towards 10k so wasn't sure how I would go over the longer distance.<br />
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<span class="Apple-style-span" style="font-size: xx-small;">Photo Credit: Aimee Johnsen AJ TRi</span></div>
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I headed out trying to hold back and run no faster than 4m per km. I knew if I kept the pace around that mark I would be fine to hold onto 4th. I probably could have reduced this to 4.15 and still held on. Unfortunately this worked fine for 10k but after that I tightened up and started to suffer the effects of less than adequate base running. By 15k I had dropped to positions to 6th and was hanging on for dear life. I could only dig in and try and hold form and hopefully make it through. I did feel that I lost concentration at 12k that may have impacted my chances of holding 6th.<br />
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<span class="Apple-style-span" style="font-size: xx-small;">Photo Credit: Delly Carr / Ironman</span></div>
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Past the RedDog tent and I thought I was safe but into the finish shoot and I was passed for 6th moving into my final finish spot of 7th. It was incredible racing and I really loved it. I was in touch all day and can see that if I focus on some base running I will have a real shot at some of the races later this year.<br />
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Also, I think its great that we can finally race 70.3 as girls in Oz, rather than just going around and being complacent with low field sizes etc. No longer can the guys complain about the woman's field sizes or quality of field. It shows there are exciting things to come in the longer form of Professional racing in Australia.<br />
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Special shout out to Peter from the North Point Apartments at Alex Headland for sorting me out with accommodation after a mix up. What a legend. Trent and all the RedDogs for on course support, Endura, Orca, Compressport, Brooks, No More Knots and Avanti Plus the Valley. <span id="goog_987589849"></span><br />
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<span id="goog_987589848"></span>Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com2tag:blogger.com,1999:blog-6116820646301098591.post-71921340922043752072014-09-10T09:43:00.000+10:002014-09-10T09:45:25.791+10:00Des Moines, Iowa ~ 5150 US Pro ChampionshipI arrived in Des Moines on the Wednesday prior to the race having had very little sleep following the long haul from AUS. I like Des Moines, it reminds me of Adelaide it is clean, safe and pretty.<br />
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I was quite familiar with the town so jumped straight into my pre race training schedule the next day, albeit after sleeping in until 11.15am. The down town YMCA is a short walk from the embassy suites (the athlete host hotel) and cheap.<br />
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I didn't ride until the Friday but noticed the course was very flooded (reminding me of Brissy). Unfortunately this meant that the course had to be changed. I think USAT did a great job of calling this early and making very clear changes. Our race ended up a multi loop street circuit.<br />
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I was pleased with my pre race prep and was ready to race. However, I didn't realise how significant the impact of jet lag would be and got only one hours sleep the night before the race. Luckily I got a full nights sleep on the Friday (after going to the baseball) which meant I could manage to get up on race day.<br />
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Even without sleep I felt pretty good on the start line and got off to a great start in the swim. I was hanging off the back of the main swim pack and was just shy of them out of transition 1. I was really happy with this effort.<br />
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I had a significantly better ride than last year but was still well off the pace. I am really amazed with the strength of the girls on the bike, tough competition.<br />
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Onto the run and I started strong chancing down the next group early in the run. It was a lot more motivating this year to be amongst it on the run. However, I faded in the back half and didn't get the result I would have liked. 2 minutes is worth about 10 places at the 5150 champs and I didn't capitalise on the opportunity.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLywNpvrYL6kYy_Ko2db4jdMjpIuntxrzq57CjKB_98Dhw5e1T9OlNMHCu6yAMHT2HSDc-i_DGnugYxnnlkHdp5z1RCVMIe7ObhoAoBgKEmIzXCs8C_3jsvw5jHguP20PlINc6mfSdlo/s1600/10644920_10204923030899689_8096363266387637459_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdLywNpvrYL6kYy_Ko2db4jdMjpIuntxrzq57CjKB_98Dhw5e1T9OlNMHCu6yAMHT2HSDc-i_DGnugYxnnlkHdp5z1RCVMIe7ObhoAoBgKEmIzXCs8C_3jsvw5jHguP20PlINc6mfSdlo/s1600/10644920_10204923030899689_8096363266387637459_n.jpg" height="106" width="200" /></a></div>
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All in all I am happy with about 70% of my race but there is still plenty of work to be done on the bike / run before Noosa. I am realising more and more how hard it is to manage both 70.3 and shorter course racing at the pro level, particularly when you can not afford the time to train full time.Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-1744229721655797012014-08-18T08:39:00.001+10:002014-08-19T10:51:41.474+10:00 Samoa Warrior Race 2014<span class="Apple-style-span" style="color: #cccccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">After the fantastic experience I had in Samoa last year, it was an easy decision to return. This year I was limited to a shorter stay in Samoa as I am headed to the USA for the Hyvee US 5150 championships on the 31 August</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">. It was great to be able to showcase the country of Samoa this year to fellow pro Sam Betten and to share the communities enormous hospitality and culture.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgugzr_9h8UlqadmleBhGNmylpAmDHubwfSL1myFZyjA1EkpAA0ZoU1rEK5bjo8C7ox9HzrNB5bLWIrtnUwuVi97ZczoBmjJjs187kq1vLX2d2pyQUDuvHMnY-HIgJBZnye1PrmpiCPVm4/s1600/Samoa2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: #cccccc;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgugzr_9h8UlqadmleBhGNmylpAmDHubwfSL1myFZyjA1EkpAA0ZoU1rEK5bjo8C7ox9HzrNB5bLWIrtnUwuVi97ZczoBmjJjs187kq1vLX2d2pyQUDuvHMnY-HIgJBZnye1PrmpiCPVm4/s1600/Samoa2014.jpg" height="181" width="320" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhXf3yNcavC86EicX0b26A8CQwlPaM5PmL3zgFFS8yaY3UtHlznh4SQqtcgebMiYPtg_jqYu7pQ1zEp72AZvMIC5npLQ1iHOORllHDYf1PtGLyBBr1ywXPDJlDn4KxJLcsEtsFNa3kUZw/s1600/SamoaUnderwater2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: #cccccc;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhXf3yNcavC86EicX0b26A8CQwlPaM5PmL3zgFFS8yaY3UtHlznh4SQqtcgebMiYPtg_jqYu7pQ1zEp72AZvMIC5npLQ1iHOORllHDYf1PtGLyBBr1ywXPDJlDn4KxJLcsEtsFNa3kUZw/s1600/SamoaUnderwater2014.jpg" height="316" width="320" /></span></a></div>
<span class="Apple-style-span" style="color: #cccccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">We arrived in the early hours of the morning on the</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span class="aBn" data-term="goog_1392274515" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Thursday</span></span></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">before the race so the first few days were spent relaxing, visiting rock pools and sipping coconuts.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span class="aBn" data-term="goog_1392274516" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Friday </span></span></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">we gathered for the parade through Apia and the opening ceremony for the event. As the highest ranked female returning warrior, I was asked to say a few words about the race at the ceremony. It was a great opportunity to thank Seti Afoa and his team for the event and all the work he has been doing to support triathlon in Samoa.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixQRnJpQ7AEHApsAbhfRli-ufDkEzXjBsTo-Mih_NWzFP3zn18RCMME7cD3rsEwllFbMO0PF326meM0X8DDRniKNF9K_MRSS3iRsX9U7X6GTRumCwTmysE_s4wPQ_CDWh7WWd8s04vO3k/s1600/SamoaPressOpening2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: #cccccc;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixQRnJpQ7AEHApsAbhfRli-ufDkEzXjBsTo-Mih_NWzFP3zn18RCMME7cD3rsEwllFbMO0PF326meM0X8DDRniKNF9K_MRSS3iRsX9U7X6GTRumCwTmysE_s4wPQ_CDWh7WWd8s04vO3k/s1600/SamoaPressOpening2014.jpg" height="62" width="320" /></span></a></div>
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<span class="Apple-style-span" style="color: #cccccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">We stated in the dark on race day. It was barely day break when we started the swim (clear goggles recommended). I was happy with my progress after the first lap, sitting comfortably with the main pack of men. I was delighted to see a young Samoan boy mixing it up in the swim pack, there is definitely some raw talent in Samoa. The swim for this years race was in a slightly different location requiring a 600m run from the swim exit to transition. We all decided to use shoes to run the distance. I fell a fraction off the back of the group towards the end of the second lap of the swim and decided to run bear foot to transition with shoes and socks in hand. A slightly risky strategy but it was ok in the end.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">I left T1 in no mans land and was struggling to obtain momentum on the bike. Last year a number of the the pros had flat tyres so in the week before the event I took my bike into Avanti (the valley) and had my training wheels put on my TT bike and changed to thorn proof tyres. I didn't get any flats but, far out they were slow and tacky with terrible roll! The tussle for the lead commenced at about the thirty km mark where Julia passed me for the first time. I knew I'd be safe from flats so remained positive despite feeling very sluggish. The next time I saw Julia was on the return from the climb up Falifar Pass. Julia would have been a good 90 seconds to 2m ahead at the top of the 5k climb so I needed to get a wriggle on if I was going to regain the ground I'd lost. About 20k from home I regained the lead after Julia got a flat. In the end the trade off between a flat tyre for terrible rolling tyres seemed about even.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0O3argd3TWiCEc_wBikEKheSATxLRT9AdjuIMQ7f7uGKXXL2J_fBjJmCIic4-azFriDG2lCAK_Fm5YerigfvwfMwQXbXrbqOjoQjKUm2jjqjvYmSlMQXW1qqE215dGuZ4MVHtCwMKO7M/s1600/Samoabike2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: #cccccc;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0O3argd3TWiCEc_wBikEKheSATxLRT9AdjuIMQ7f7uGKXXL2J_fBjJmCIic4-azFriDG2lCAK_Fm5YerigfvwfMwQXbXrbqOjoQjKUm2jjqjvYmSlMQXW1qqE215dGuZ4MVHtCwMKO7M/s1600/Samoabike2014.jpg" height="320" width="213" /></span></a></div>
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #cccccc;">Mead Norton Photography</span></span></div>
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<span class="Apple-style-span" style="color: #cccccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">I hit the run out of T2 in front, but after a quick first couple kilometres I became vey cautious of the heat. It would have been at least 34 degrees (quite possibly more with the radiant heat from the road). I decided to play safe and run conservatively. So after two kilometres, Julia passed me back. I started to notice a number of the men struggling with the heat and so I payed very close attention to ensuring my hydration and nutrition were optimal. I drank at every aid station and used the sponge at every aid station. I took three Endura gels on the run, using two, one at 9km and the other at 14km.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">By 15km I had somewhat recovered from the ride and was starting to feel the effects of the gel. My energy levels were up and I could see Julia fading off the back of Jo Carroll (one lap behind but running superbly). I decided that if I could control myself in the heat I could make a play for the lead. At the 15k turn I was about 400m behind, and after receiving encouragement from the crowd, I up'ed the pace. I ended up catching Julia at about the 17.5k mark. With 3ks to go I pushed on. I was uncertain how much she had left, particularly as we had been battling and switching the lead all day. I wasn't sure I had enough of a gap until I could actually see the finish line at 100m to go.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxfqML_KUM8_M6BLQvQ5SDQEzAOxQQGUD0-MGLZ7QMi0n6j85oe4Q5YnkzGsq3N00MsJyN0ywndXIlUElKT9OApne1vG65uU3R05SQEJ2qrY2O8X3t7_kNL7eiPVWmVWZOkhx1xitCllw/s1600/SamoaWin2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: #cccccc;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxfqML_KUM8_M6BLQvQ5SDQEzAOxQQGUD0-MGLZ7QMi0n6j85oe4Q5YnkzGsq3N00MsJyN0ywndXIlUElKT9OApne1vG65uU3R05SQEJ2qrY2O8X3t7_kNL7eiPVWmVWZOkhx1xitCllw/s1600/SamoaWin2014.jpg" height="320" width="213" /></span></a></div>
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #cccccc;">Mead Norton Photography</span></span></div>
<span class="Apple-style-span" style="color: #cccccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">I am delighted to have taken the win and will use this as a very positive experience going in to Hyvee. Most of my training has been focused on shorter faster racing in preparation for Hyvee. I was very happy to have survived and am encouraged by the strength of the back end of my run. The times for the day were significantly impacted by the road conditions, the steep climb on the bike and the heat on the run.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQEnpX2CbXHH73FJLL8B7hIRt3cUQMnnOQW7ufe_TQOktcFLD6UNIhRHYr6uQ40lnc_uONCRwnsNDocHtw6QPiQ4aqP2-54K3-V9u3DcsJAaL4YN6yGBZ2JBZBgt5-89Rmeg8UnvekcD4/s1600/SamoaLaes2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="color: #cccccc;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQEnpX2CbXHH73FJLL8B7hIRt3cUQMnnOQW7ufe_TQOktcFLD6UNIhRHYr6uQ40lnc_uONCRwnsNDocHtw6QPiQ4aqP2-54K3-V9u3DcsJAaL4YN6yGBZ2JBZBgt5-89Rmeg8UnvekcD4/s1600/SamoaLaes2014.jpg" height="320" width="198" /></span></a></div>
<span class="Apple-style-span" style="color: #cccccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">All-in-all a tough day out in the heat and tough terrain but worth it for the views and the racing. Thanks to my sponsors, Endura, Compressport, Brooks running, Orca and Reddog triathlon training.</span></span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span>Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-27540698530846360202014-06-29T10:43:00.000+10:002014-06-29T11:20:45.323+10:00Challenge GC ~ Scott Foil vs Plasma ~ I vote Penny FarthingThis weekend myself, Ew-Dog* and GB* went solo on a recon of the CGC course. Intending to start a 6'ish we were naturally late after Ew-Dog (without fail) sleeping in and GB dawdling at the start. So after an early morning bakery stop, toilet stop and rough guess at the course, it wasn't until 7AM that we headed off.<br />
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For a summary before I start, check out the official Challenge GC bike course below on this really cool 2m video.<br />
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All three of us were on road bikes. I had my Scott Foil Premium (11 speed compact with 12/27 range), GB and Ew-dog both ran standard chain rings with 12/25 on the rear.<br />
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Ew-dog was keen to go moderate from the start so I enjoyed the scenery from business class on the first "finger". The first "finger" was exactly 20kms and was very uneventful. There was a slight natural uphill outbound with some mossy wet corners to note near the turn around. The turn around is at an Eden ..something wall sign.<br />
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We rode back much faster taking advantage of the slight downhill. There is one sharp curve around a U bend at perhaps 26km. Next is a left turn at the 30k mark. Then uphill toward the "pinch" which starts about 300m up the road. There is a lead-in hill that is similar to the bottom of Mt Gravatt which lasts about 150m (at 5%-8%) then a plateau before the pinch of 15-20% for about 80m before left and right turns where it pitches up a little more for another 50m or so. I managed to stay seated for the full length of the ride. Ew-Dog stood up and took off. It is not anymore difficult than perhaps Clear Mtn Road ~ if you head from E-x'ing road to Wynn Road direction. The decent from this side is safe.<br />
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Another 5-6km along (having passed through a round about) you will hit a T-intersection (at lights) then turn right. A couple more kms down the road there is a gradual hill (max grade 8%) followed by a sharp decent the other side (a little more fun on your way back in). The remainder of finger 2 (including the little thumb) was basically rolling hills. Continue on Finger 2. At the 49km mark take a left on Peitch Creek Road (may have the name wrong). After about 3km do a U-turn at the buss stop (just prior to the road significantly narrowing) and return to Finger 2. Turn left. Head out until 60km (basically it will be as far as you can go again before the road narrows. You will pass 2-3 narrow water courses. After this turn you return home (by-passing the little thumb).<br />
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The "pinch" from the other side is way easier as it is a series of inclines and flats. The decent is a little dangerous as you follow the switches at the top before the drop down the steep hill. Once you return to the T-intersection on the first finger turn left and return to the start (we started at the school pool).<br />
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This is unquestionably a TT course (so the Plasma wins ~ once the gears are fixed!) unless you are a beginner or out of condition in which case you may consider a road bike for comfort. For a challenge it would be fun to see your roll over in a penny farthing. We sore this guy driving around when we got back to our starting position. I am pretty sure he didn't do it but you never know.<br />
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We rode around moderately and finished in about 2hours 45ish. One thing we noticed was that we had pretty saw backs when we tried our 10m run off the bike.<br />
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The scenery was fantastic. Lots of rolling hills, sub tropical forest, water passes and rural properties. The roads are a little bumpy with some pot holes but mainly on the shoulder. On race day you will be able to take advantage of the main part of the road. We were all pretty impressed and look forward to having another go soon. For anyone interested here is my Strava. For Brisbane based guys one word "Brookfield".<br />
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<a href="https://www.blogger.com/%3Ciframe%20height='405'%20width='590'%20frameborder='0'%20allowtransparency='true'%20scrolling='no'%20src='http://www.strava.com/activities/159281736/embed/a3882ad6a1821c2bd95b8fdd51b5658213a0f5f3'%3E%3C/iframe%3E" target="">Strava Link: Challenge Gold Coast on Scott Foil Premium</a> </div>
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Get out there have a go and enjoy the beautiful scenery!<br />
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*Nick names used to preserve privacy of campaigners (although known well to Red Dogs)Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com1tag:blogger.com,1999:blog-6116820646301098591.post-80767406217869659052014-06-23T15:13:00.002+10:002014-06-23T15:13:30.444+10:00Winter Warmies..what to wear when cycling in winterIt appears winter is upon us. Temperatures in Brisbane dropped below 10 degrees Celsius last night. It is by no means "Jack Frost" type cold but it does raise the question of what is the most appropriate quantity of winter warmies to be pulling on without looking too delicate.<br />
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I have come up with this scale (temperature across the top):<br />
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-78560270894826437692014-06-16T13:53:00.003+10:002014-06-16T13:53:28.626+10:00City2South ~ What to do in the week after a race that goes wrongAfter my last write up, I have been thinking about how I react when a race goes wrong. Particularly when you are training the house down and have much higher expectations. I think the learning's from the past week are useful in both sport and other aspects of life. <br />
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<span style="color: red;"><strong>Surround yourself with positivity</strong></span><br />
I have been fortunate to have a great support crew to which I owe a great deal of thanks (<a href="http://www.reddogtriathlontraining/">www.reddogtriathlontraining</a>). There have been a number of people that I have talked their ear off. No doubt they are sick of hearing about it, but same said they were prepared to listen. Getting it off your chest is the number one thing.<br />
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<span style="color: red;"><strong>Get back on the horse</strong></span><br />
You don't need to go straight back into 30 hours a week training but a gentle river loop or frolic at the pool the next day and before you know it you will be back building the engine.<br />
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<span style="color: red;"><strong>Look to the future</strong></span><br />
Re-focus on the next race. Whether its a small fun run or a global race focus on the future. I almost immediately signed up for the @city2South. Considering I was only giving myself a 7 day rest, I was happy with a 52m (3.45km avg) run over the hilly course. I ended in 5th. My fellow Compressport athlete Clare was the winner. I was as always kitted out in my Brooks running shoes. Thanks for the on course support from the RedDog team and to Aussie Tom for reminding me of the short rest between races and the agony on my face. <br />
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<span style="color: red;"><strong>Focus on the controllable</strong></span><br />
Reflect on what went wrong. Was it controllable? If its not controllable then try not to focus on it, remember some times things just don't go your way! Let it be.<br />
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<strong><span style="color: red;">If all else fails go shopping</span></strong><br />
Retail therapy is a cure all. With winter fast approaching next week I will be reviewing what to wear at various temperature ranges as the temperature drops further into our Queensland version of "winter".<br />
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Above all... step away from the cookies. #saynotosugarCrowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-35254551470142646762014-06-10T13:52:00.002+10:002014-06-10T14:10:36.670+10:00Cairns 2014So I am back in Brisbane thinking... what just happened. The last week was a bit of a blur. I know my fitness is there but I didn't get the results I was looking for. I have played both the Coral Coast and 70.3 race over in my head many times. The first issue was controllable the second was completely out of my control leaving myself thinking why that race..<br />
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<strong>Coral Coast</strong><br />
I only decided to do the Pt Douglas 5150 on the Tuesday before the race. So I was still fully loaded with a big super session from the previous weekend plus a 5 x 1k track on Tues and a TT on the bike on Wednesday. I wasn't sure of how well I would go but knew I would be hurting with the added intensity of an olympic distance. I wanted to race because it is a great lead in to the 70.3.<br />
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I had everything ready and was looking forward to the race (even if the legs were not!). It was a beach start. I got a great start and was out in second by the first buoy. Yes me in second in the swim. I have been working on my swimming (in a slightly different way to ever before) and it has started to pay off with good swim results in Byron and the past two races in Cairns. I went a little wide as the swim was slightly angled. I was counting the buoys and by the last Ironman Branded buoy I could see the swim exit so headed in. I was racing in when I was caught by a guy on a ski saying I had cut in short. I looked back and sore the girls heading around a smaller yellow buoy further along the beach. My heart sank. I sprinted back to the buoy and ended up in transition as the girls were leaving. <br />
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Heading out onto the bike I bolted and cooked what little I had in the legs. I eventually made it back to second (and first for a short amount of time) on the run but my day was over. I had to conserve for the 70.3 so strolled around until the finish. I ended up in 4th.<br />
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Couple of lessons learned. Confirm the course (you are responsible for knowing it) and be patient and race to your plan. If I raced to my original plan (even after the miss hap) I may have consolidated but instead I baked myself on the bike.<br />
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<strong>Cairns 70.3</strong><br />
This race would have to be right up there with one of the most disappointing things that have happened in my triathlon racing. I was really ready for a cracker. I had taken the week pretty easy. Other than flying to Sydney on Sunday night and driving to Newcastle for work for the week until Wednesday!<br />
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I took all precautions with the course and walked both transitions the day before. Everything was ready.<br />
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We had a 4.15 start to catch the bus to Palm Cove for the swim start at 6.36. We started in knee deep water. It was a funny race start they sort of blew a weird quite horn. I got off well and was in the main chase bunch for the swim. It was a solid group with 19 pro females on the start line. I am really enjoying the improved swimming as it helps with my bike and run legs. I was out the water and through transition quick with only Caroline, Lisa up the road.<br />
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I jumped on the bike and headed through the streets of Palm Cove, quickly realising that my gears didn't seem to be responding. I ignored it for the first section out toward the main road but became concerned and realised my rear derailleur Di2 was not working. My heart sank. I was chumping at the bit to get out there on the bike but could only spin along until I found a mechanic.<br />
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The mechanic reached me on the ocean road but was not much help as we really needed an electrician! The gears were stuffed from the rain. No luck for me. I was able to tighten the derailleur cable into the 18 which meant i had only 53/18 and 39/18 to choose from for 90ks. I got on my way but not after loosing no less than 11 minutes to the lead girls. My day was over. Almost as hard was the fact that the race photographer was taking pictures of me on the side of the road with my heart on my sleeve. <br />
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I fought on because all too often Pro's pull out. I am inspired by my age group training buddies who wouldn't DNF for anything. It was a tough task, re-commencing with the AG females but I got on my way. It took me until 60ks to catch some of the Pro females. I was motivated by this and fought on catching a couple more on the run. I ran out of transition trying to catch but lost heart by the end of the first lap realising top 6 was out of touch ending in 11th.<br />
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I look forward to the next race. It was just such a shame because of how much I love the Carins 70.3 race having won in 2012.<br />
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Thanks to Reddog Triathlon Training, Brooks, Endura, Aussie, Compressport, Avanti Plus the Valley and Orca for all your support. Special thanks to the mechanic out on the course that advised me on the issue at least I finished. Lots of positives to take away for the next one!Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-15832959002234893862014-05-12T12:29:00.000+10:002014-05-12T12:29:12.618+10:00Byron Bay Tri 2014Commencing at the more civilized time of 12pm. I wasn't quite sure what to do with the morning before the race started!<br />
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For anyone who hasn't done Byron the swim starts up the beach with a square shaped swim. There was a strong sweep up the beach which led to a few different strategies on the way in (some better than others). The open males ran at least 50m up the beach before jumping in.<br />
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I ran 25m and couldn't help myself so started to run in early. Within about 2 seconds I had a wave coming at me which I unwisely decided to jump dolphin through (It was only 2 foot high) so I came up with goggles all over the place after I hit the ground with my face. Interestingly the three of us on the podium took completely different lines and merged together at the 200m mark. I'll take credit for the best line because the other girls were much better swimmers.<br />
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I was 1 minute 30 down after the swim. Not bad by my standards. I have worked out a solution to a problem I have always had in open water and it seems to be helping.<br />
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The Byron bike course is a little like a battle field. Cars, people, pot holes. I managed to worm through the obstacle course on the way out of town and settled in. The road does get better the closer you get to Lennox. I kept punching until I hit the lead but I couldn't get away off the front so relaxed and prepared for the run.<br />
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I had a slower transition than normal. My hip flexor cramped a little and I could not get my shoe on. I almost considered sitting down! Luckily the legs were good and I hit the run really hard. I clocked the first lap fast and then reduced the pace for lap 2 and 3 before building the last lap. I built a firm gap on the run so I was able to practice control and run a strong back end. More importantly the race was only 2 weeks after my 79 half at Noosa. Things are feeling good and I'm looking forward to my next race.<br />
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I would like to claim the race time but I think it was a tad short. Swim 26:34, Ride 57:32, Run 31:00.<br />
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<b>News URL: http://www.northernstar.com.au/news/byron-bay-triathlon0test-of-fettle-for-lennox-athl/2254825/ </b><br />
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<b>Cheers: Reddog Triathlon Training, Endura Sports Nutrition, Brooks Running Australia, Compressport Australia, Aussie Tom, Avanti Plus the Valley, Orca</b><br />
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<br />Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-90420363849839517022014-05-12T11:14:00.002+10:002014-05-12T11:15:19.303+10:00First quarter 2014 update ~ getting back to business <div class="separator" style="clear: both; text-align: center;">
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<br />Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-38459154882301833342013-08-21T09:12:00.004+10:002013-08-21T09:51:01.140+10:00Samoa Half Iron<span style="color: #f4cccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">I can not describe how beautiful my adventure Samoa was. We arrived in the early hours of the</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><span class="aBn" data-term="goog_1447211927" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: dashed; border-bottom-width: 1px; position: relative; top: -2px; z-index: 0;" tabindex="0"><span class="aQJ" style="position: relative; top: 2px; z-index: -1;">Thursday</span></span></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"> before the race and we welcomed with some local musicians. I was then greeted by two local triathletes and was transported to a nearby hotel. I was brave and agreed to get up in 2 and 1/2 hours to go for a ride over the course...literally we rode about 70km. I prepared my bike and fell asleep waking to the phone ringing as the pick up was waiting out front.</span></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">The ride was great and really worth while. We headed out along the coast road passing though the villages that were preparing for the weekends race. There was a competition for the cleanest village that could also tie up its pigs, dogs and chickens. Each village was given a country to support which added a lot of excitement and vibrancy on race day. The verdict on the conditions was hot (bloody hot) and a little bumpy on the roads but generally good and very well organised, scenery spot on.</span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">I spent the rest of the day relaxing before registration, race briefing and dinner. </span><br />
<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">The next day was a blast. After a long breakfast we headed to sliding rocks for a wade in some cool water.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">At midday we had a parade of nations led by Apia police band. I have never felt so welcome. Samoans had never seen a triathlon and they really got behind it. We were welcomed at the end of the parade by the president and were left to do a open water swim and make our final preparations.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /><strong><u><span style="color: #f4cccc;">Race day</span></u></strong></span><span style="color: #f4cccc;">
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<span style="color: #f4cccc;"><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">I woke up ready to go on race day. It was a pretty relaxed vibe. No wetsuits water temp was around 27. It was a brilliant morning and the sun left a fantastic hugh over the water. I exited the swim about 2m down (not bad for me). In transition I wasted a further minute putting on socks and cycle knicks. I was happy I did this as the bike course was a little bumpy. Out on the bike and I settled into a rytham. I was not aiming to tear the bike up as I was heavily focused on completing the run. </span></span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">The cycle was incredible, there were sweeping landscapes of a tropical paradise. We passed through staggered villages along the way. All the villages had been given a country to support and were to be rewarded if they could demonstrate they were the cleanest, showed the most decoration and spirit and tied all their animals up. We the athletes were to vote. I was very impressed with the vibe it gave the course. There were supporters the whole way along. Special thanks to the lady in the village supporting the USA for the large bucket of cold water you threw on me!!</span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><u><span style="color: #f4cccc;"><strong>What to do about nutrition in extreme heat</strong>...</span></u></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">Returning to the transition, I was becoming cautious of the heat. By now it was approaching 10am and the sun was starting to bite. I left transition well hydrated (I used 3 bottles on the bike 2 with Endura, 1 with water to utilise my gels). For me the nutrition plan was working. I had the theory on the run to use every station, there were 3 on the course, each of which you could access twice per lap. The first was just 1km after transition. I took water and ice. I then commenced taking water at EVERY station. I rubbed the ice on my neck and back and it seemed to be melting in my hand faster than it was cooling me... so hot. After 8km I took my first Endura gel. I then started drinking sports drink and water at each station there after. It was by no means my fastest ever run but I did not seem to fade on the run. I also found that the next day I was not as sore as I had expected. I was very pleased with third and feel I can take a number of things away from the race for the US.</span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">I head to America next week to race Des Moins and Vegas. Thanks to all the support from Endura, Avanti Plus the Valley, CompresSport, Orca, RedDog, Brooks and AllSports Toowong. </span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;">Thanks to Scottie T photography for snapping these images of me in action. Visit Scottie's site at http://www.ScottieT.com/. If you are a keen photographer Scottie offers regular tips on his newsletter so get on it!</span></span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">The presentation ceremony was outstanding. We were treated to a traditional dance, a fire dance (shown below) and a traditional meal (with plates made of palm leaves)!</span><br />
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<span style="color: #f4cccc;">Yes the place is just as beautiful as the photos they were taken on my IPhone so no special effects here! If you are keen on going next year check out the race website http://www.samoahalfironman.com/</span> </div>
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For all those interested in Strava links are below: </div>
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<a href="http://www.strava.com/activities/75268763">http://www.strava.com/activities/75268763</a></div>
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<a href="http://www.strava.com/activities/75545011">http://www.strava.com/activities/75545011</a> </div>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span>Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-81844530545225835672013-08-19T07:03:00.003+10:002013-08-21T09:49:56.728+10:00Run June<br />
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<span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">After returning from cairns running was my priority. I set the goal of doing a fun run each weekend in June culminating in the Gold Coast half in early July. Races included the new city2south, the run away bay series, the Sunshine Coast run series and the Gold Coast half.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">The inaugural city2south was great and I recommend the race next year. It was hilly and challenging but rewarding also. Emma Jackson took the race out in a fantastic performance running through ten in 34 minutes. I ended up with just on 4m Kim's which was pleasing at the stage of rehab.</span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">I improved the run by 1m per 10km run for each of the runs and ran the Gold Coast half in sub 4m Kms. It was a swift curve driven by a bucket load of running.</span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"></span></div>
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<span class="Apple-style-span" style="border-collapse: collapse; color: #f4cccc; font-family: arial, sans-serif; font-size: 13px;">Ready for the next phase... Putting it together in July/August before Vegas.</span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span></div>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"></span><br />Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-70693648405988380702013-06-16T14:11:00.000+10:002013-06-17T07:47:12.182+10:00Coral Coast 5150 and Cairns 70.3 2013I write this blog with mixed emotions. I worked extremely hard to get back into shape after surgury for the cairns campaign and was really pleased with 3rd at the Coral Coast 5150. However, I was extremely disappointed with what happend in the second race. It was always a tall order as to whether i would make the 70.3 but to have the outcome taken out of my hands was shattering. <br />
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I went into race 1 with "control" as the goal. There was an amazing standard on the start line with a mixutre of atheletes from all forms of triathlon. I had a good swim for me exiting in 4th. I was a little disappointed on the bike and felt I was loosing power. After the race I learned I had a small hair line crack in my seat mount. Thanks to Avanti Plus cairns for fitting a bracket from one of their own bikes and then accepting a new one shipped up by Matty Hopper and Sam Valkers at Avanti Plus the Valley. I must say it is fantastic to have the support of the Avanti team. This is the second time I have requried assistance while away and they have certainly pulled all the levers to get my bike back for game day. ... back to the race... I gained two positions on the bike and the lost one going into transition to Ange Castle (who had a great race). I was mostly concerned with protecting my leg on the sand. I was also very aware of the talent baring down on me and set out at a consistent pace knowing the at the heat would be brutal and would punish an agressive first half to the run. I had a solid back end and held on to third. I achieved what I set out to and got 400 points for Des Moins. <br />
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<span class="Apple-style-span" style="font-size: x-small;">Ladies start. Im in the middle in the Orca Apex wetsuit with the blue on the sleaves</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">About to head out on the Scott Plasma Premium 3. </span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Partners in crime. Sam Betten finished 5th. Great result given his recent racing block. </span></div>
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I spent the next three days working from tropical north Queensland. Thanks to the Lamason's for having me. <br />
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The Red Dog team arrived on Thrusday and the vibe started to build in town. I had a few media commitments such as a radio interview with Sea FM and the official press conference for the event.<br />
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<span class="Apple-style-span" style="font-size: x-small;">With Matty White and the Sea FM crew on the Tuesday. </span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Checking out the wild life at the Cairns Casino Zoo after the press conference on the Thursday</span></div>
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<span class="Apple-style-span" style="font-size: x-small;">Links to the media: http://www.hansonmediagroup.com.au/index.php?option=com_content&task=view&id=1343&Itemid=36</span></div>
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Race day came and I did have some doubt about the leg. I had not ran 21K yet and was hoping to make the best of the swim and bike. When the race started I concentrated on maintaining a steady swim. I was dropped initially but had a strong second section to catch back to third. I exitied the swim only 2.30 down in 4th. Onto the bike and I moved into second by the 20k mark. I was out on my own. I was very excited about what I had acocmplished in just 8 weeks from surgury. I was confident I could run about a 1.30 - 1.35 half and was trying to push as hard as I could on the bike to help gap the field. <br />
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At the turn around I was alone but soon realised that AG males were moving through the field. At about 75k these men caught me. They passed me and then I passed them back. We then approached rolling hills and I felt that it was not worth the effort playing leap frog. I held back and was around 10m back when I was given a penalty, without warning or appreciation of the hills and headwind. I was disappointed and could not believe what had just happened. I understand that 12m is the rule and was not intentionally wihtin this zone nor was I there for long. However, distance is very hard to judge in these conditions and I feel a warning or a curtasey would have been sufficent. I will digress here to make a point. I now understand the reason for the fight to have the AG field start at least 10 minutes behind the pro females. It is critical this is addressed to make a clean and fair race without interference. I lost my head. This was the first time I have ever been penalised and was so upset. I then spend 4m in the box. I did not finish the race. For me leaving transition now in 5th and having to fight for a place with my leg would have only been distructive. <br />
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I am now very hungry to return to peak form and can not wait until the world championships in September to set things straight. Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-76988962717698583582013-06-16T11:53:00.002+10:002013-06-16T11:53:22.809+10:00Byron Tri 2013Byron this year was a dead rubber. I was the only entrant in the open field, which did not make for much of a race. Given it was only six weeks post surgery I was happy not to have to work too hard on the run but rather apply myself to a steady race. It was my longest run since the op and I wanted to ensure I stayed steady throughout.<br />
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The open field were not privileged with a wet suit which made the swim a little tough given the rough conditions. I had to take the sand run pretty easy into transition because it really does stretch the achilles area and the calf. I had a plan of belting the bike as I have been able to maintain a good level of fitness on the bike despite the injury. I came off the bike in a great position and had no challengers for the run so it was a matter of doing the minimum necessary for the win. It wasn't pretty, with mud on the run making an already challenging experience just that bit tougher. A 40m run was the result. It is amazing what can happen in around just 12 weeks from New Zealand. At least now it is fixed an I can concentrate on my fitness.<br />
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As you can see below the fitness impact of an injury was an eye opener for me. Not exactly with it at the finish. Thanks Veloshotz.com for the photo.<br />
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<br />Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-79038031104568500432013-05-10T10:16:00.002+10:002013-05-10T10:37:52.547+10:00Back being bilateralSome of you may not be aware that before Auckland 70.3 I was having some trouble with my right Achilles (so I thought). I had some treatment to get me though that race but it re-emerged after some hard core riding at the TDU in Adelaide. <br />
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I raced Goodiwindi, but pulled up sore. I was happy to come away with the win again this year but my run was a little sketchy. I had a two week break following Goondi but still faced some soreness. I was on and off water-running and light running for the end of Feb.Then the usual process started, sports doc, MRI, sports doc, surgeon, surgery, return to run, running...in just 4.5 weeks I am back running (and racing). <br />
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One of the most important things that I learned in the QAS is to get the diagnosis quickly and plan ahead. Most atheletes are focused. So to avoid getting down about it you need to be following a plan such that you can have things to look forward to that contribute positivily to getting better (I digress). Following the MRI diagnosis, I was able to get the surgery at the start of April which is quite remarkable. <br />
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I have not mentioned the interesting and quite novel issue I was facing in my leg. I had what can only be described as Plantaris Tendon Friction Syndrome. Quite rare I hear. If anyone out there has Achilles pain (particularly medial pain) I suggest considering this as an issue. The plantaris tendon is a small tendon that inserts on the right at the back on the knee and extends down the leg (crossing the Achilles) inserting medially near the ankle. <br />
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Some how I had managed to make it angry near the Achilles and there was no-way (quickly) that I could settle the inflammation other than to remove it. Often tennis players snap this tendon further up the leg. It is not extensively used for anything and can be harvested to repair knee issues etc. I had not boot, cast or anything. It was weight baring as tolerated and then back into it after 10 days to let the incision heal. What could have been a long drawn out back and forth battle with presumed 'achillies tendonitis' was quickly fixed, with minimal disruption to my training as a result of the detailed analysis of my MRI by my doc. <br />
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I am now killing the eccentric calf raises. Last weekend my team took out second in the informal category of the Corporate Tri (thanks Court and Ryan for a great effort). Next step is the Byron tri which will be the real test. It is awesome to be back running, it truly is my passion. I am excited to be able to focus on it for Vegas and Des Moins in September. <br />
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I am extremely thankful of Matt Hislop at Brisbane Sports and Exercise Clinic and my surgeon, Jeff Peereboom at the Brisbane Private, for moving on this quickly, precisely and professionally. Thanks also to Chris Gillies at the Toowong All Sports for working on it every couple of days pre and post op. Thanks Trent Patten my coach at Reddog Triathlon Training, for adapting my training and putting up with me going insane not being able to run for a while there. Thanks Sally Garrad for keeping me from getting fat while unable to run and being my ear, my husband Mike for letting me poor the bucks into getting fixed and all the other Reddogs for being such a supporting bunch. <br />
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Onwards and updwards :) <br />
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<br />Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-45031784161052372042013-02-26T22:28:00.001+10:002013-02-26T22:28:02.452+10:00We Name You FireFoxWell it has been an exciting week. I have just picked up my new Scott Foil Premium from Avanti Plus in the Valley. This bike is some kinda machine. I feel this time round there really has been an incremental improvement in technology. The bike not only looks very cool (it's a mat grey), it also has Di2 and it is 11 Speed. <br />
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I remember when I first went to a carbon frame. I noticed an immediate improvement in performance. I feel a similar incremental improvement with the new Di2. It is very smooth, with clear gear changes, including multiple changes by holding the button. I have a greater range of gears, 11 - 27, crazy range. The bike is only 6.5kg, which is quite remarkable. <br />
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Scott has recently acquired their own bike wheel brand. So this bike came fitted with 40m carbon clinchers operating with DTSwiss Hubs. <br />
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Its a nice setup, slightly aggressive, with the seat angle forward. I had my set up checked (and changed considerably) at Avanti Plus. They have a computerised set up system that seems to get it right first go. I have had no issues with my TT set-up which was also done in the store. Matty Hooper and Mel have a lot of experience (ex Pro Triathletes themselves) so they add a lot of value when looking at the set up detail. <br />
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I am now on the hunt for some nice red chrome dust covers and bar ends to detail the machine. This bike fits nicely in the stable which includes my Plasma Premium TT and Scott MTB. <br />
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Thanks to Scott Bikes and Avanti Plus for the awesome machine. Feel free to ask me about the bike. Sneak peak below. I'm sure you'll see it out on the road (so long as the QLD rain stops!). <br />
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-40517634437500527712013-01-23T10:00:00.002+10:002013-01-23T10:28:38.343+10:00Auckland 70.3 Ironman<span class="Apple-style-span" style="color: #cccccc;"><br /></span>
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<span class="Apple-style-span" style="color: #cccccc;">I was reasonably happy with my preparation into this race. It followed the Christmas period and despite working through, I took advantage of the extra public holidays.</span></div>
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<span class="Apple-style-span" style="color: #cccccc;">Mike and I flew into Auckland on the Thursday before the race. We stayed with some friends, Nige and Leah, which made things a hell of a lot easier, local knowledge of places to eat, train etc.</span></div>
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<span class="Apple-style-span" style="color: #cccccc;">Friday we went for a ride and explored the harbor area (noting the wind)! Most of this day was then spent taking it easy and chilling out at cafes. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">Saturday was an adventure, Mike and Nige rode up to the Waitakere Mountains. I was feeling a bit sketchy so I drove behind in the car. The scenery was breathtaking. The rest of pre race day was pretty low key. I said hello to Tim and Jordi at the CompresSport stand and registered, racked and was briefed.</span></div>
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<i><span class="Apple-style-span" style="color: #cccccc;">Photo: Mike and Nige ride the Waitakere Mnts just outside Auckland. I was in the car and very jealous. </span></i></div>
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<span class="Apple-style-span" style="color: #cccccc;">Race day rolled around quickly, as it does. I read all the messages from my training buddies at RedDog in the morning and then headed to the race site early and ready to go. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">The only issue I had leading in was that i felt sleepy , I had been sick the day before and I was up with stomach cramps and sickness in the night. I knew it would pass, a 24 hour type thing, but i was cutting it fine. Surprisingly I felt good in the morning. I have a good and tested</span></div>
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<span class="Apple-style-span" style="color: #cccccc;">plan with my Endura nutrition, but on Sunday i had to make sure I stuck to it.</span></div>
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<span class="Apple-style-span" style="color: #cccccc;">How awesome was the start to this race. A traditional Maori boat entered the small harbour at the Maritime Museum. Then a group started a Haka from the boat. Jez it sent shivers down my spine! I was pumped. The men were off with a cannon, we closely followed. The day had started!</span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I had an ok swim. I was in a group, it was slow but within myself. I was trying to make sure I didn't spike my heart rate to early because of feeling ill the day before. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I was well down after the swim but not last, somewhere in the middle. Very happy with the Orca wetsuit. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">Out on the bike and it was me, my Scott TT and the Auckland city scape. I was on my own as I left the bunch I had swam with. </span></div>
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<span class="Apple-style-span" style="color: #cccccc; font-size: x-small;"><i>Photo: Scottie T Photography Ltd, scottieT.com</i></span></div>
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<span class="Apple-style-span" style="color: #cccccc;">It was not until after the highway section of the bike that I stepped it up a gear. Thanks to my time in the NRS I was confident with the technical bike sections and used this section to attack and gain back some ground. By the end of the second lap I had regained three more positions and was sitting in about 6th. On the last lap I moved into fifth. My race seemed to be building so I remained confident of holding on to fifth so long as I could stay in control on the run.</span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I headed out onto the run in fifth, I was not sure of the gap I had in front or behind me, I just knew I had to remain patient and calm. Mel had a muscle strain on the second lap of the run. It's tough to run past someone that is left with no option but to stop. Mel was clearly in trouble. Unfortunately that is racing. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I finished the day in fourth. I was very pleased with the way I stayed in control on the run. It is very easy to let questions come into your head that can quickly fault your game plan, especially with such a strong and talented field, respect for your competitors is essential. On that, Congratulations to Annabel Luxford what a great race, leading from start to finish. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;"><i>Photo: Out the front of the convention centre after the presentation, I was wrapped. </i></span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I had a great time and would recommend this race on the to do list. Goondi Hell of the West is next for me then some time off and then back in base training. For all of you interested in Strava, below is a strava link for my ride. </span><br />
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<span class="Apple-style-span" style="color: #cccccc;">Thanks to my support crew Brooks, Endura, Compressport, Avanti Plus the Valley, Oakley, Orca, Justin Jalenkavic, my husband Mike and everyone at RedDog. </span></div>
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-54428169897824600912013-01-23T09:38:00.002+10:002013-01-23T10:22:41.105+10:00Canberra Ironman 70.3<span class="Apple-style-span" style="color: #cccccc;"><br /></span>
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<span class="Apple-style-span" style="color: #cccccc;">It was a short stay in Canberra. I flew in on the Friday after work and was out first thing Monday morning, back into the office for an early meeting. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I flew in and met Sam Betten at the airport. We were staying at my sister in laws house, thanks Maggie. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">This race was all business with Des Moins points and Vegas points on offer. I had been racing quite often was struggling for motivation. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I had a bad swim, I struggled with the delayed start and just could not match the pace with the combined men's and women's field. I headed out onto the bike on a mission. I quickly gained positions back and was in fourth by the start of the run. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">Lisa Marangon was just ahead. I remained calm and focused on my game plan. Staying steady, I passed Lisa after about 3km. Michelle was hammering down on me so I focused on sectioning out the race, surging in areas. Annabel and Anna were too far ahead so catching was going to be a big call. It was going to be up to me to hold off challenges for third. In the end I had the quickest run split. The run is coming back to me now, finally. </span></div>
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<span class="Apple-style-span" style="color: #cccccc;">I was delighted with third, especially after this giant race block. It is awesome to be back racing at a high level, I am enjoying every minute. Next up Auckland 70.3. I got a little excited at the finish, I raised the banner in 3rd, why not I was stoked. </span></div>
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-49269148259209541112012-12-02T15:48:00.003+10:002012-12-02T15:48:53.276+10:00November draws to an endNovember was always going to be a tough month for me. With my focus set on qualifying for Vegas next year. I have had to race a lot of local races to qualify as I am unable to travel later in the season. This has meant packing a lot into a short time. Mandurah was the first followed by Noosa and Shepparton. It might have been a bit much with work as Shepparton was a tough day out for me.<br />
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Other than racing I have picked up the support of Orca and Oakley in November. The crew is building into the new year. I have two key races to go, Canberra and Auckland then I long training block into Cairns then, hopefully the US. I will spend this time focusing on my run. It is well of where it used to be, which has been frustrating.<br />
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November was also a month of fundraising. I have supported the Murdoch Research Institute this month by participating in the Foxtel Lap and the MND foundation by completing 100x100 this weekend. My next fundraiser will be for the McGrath Foundation in the new year.<br />
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Well it has been a couple of weeks since Shepparton. I have finally recovered. I had yet another bout of the cold leading in, so it was a tough day in the office for me. On a positive note, I exited the swim with the main bunch of girls which is positive given my focus on swimming recently. A solid ride and a 2/3 ok run. It is back to training for a change in training focus leading into the next race.Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-80800520586955997702012-11-15T09:40:00.004+10:002012-11-15T09:44:57.061+10:00Drifting in the clouds<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
I had a nice surprise on Wednesday this week when I received a sample version of the new Brooks Pure Drift. The shoes left an instant impression on me, they were black with hot pink, awesome colour choice. </div>
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I decided to take them out for a spin on Thursday morning. They are a minimalist shoe and my run was short so it was a great opportunity to give them a go. Featured technology of the shoe includes:</div>
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<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Dual toe flex:</strong> Two splits in the toe box enable the forefoot to flex through its three functional units for natural balance and a springy push off. </li>
<li><strong>Seamless design: </strong>Ensures comfort is maintained when the sock liner is removed. </li>
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I decided to test some of these concepts on my run. The key things I noted included:</div>
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<strong>Weight:</strong> the shoe was amazingly light, I found this was conducive to high cadence running. </div>
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<strong>Looks:</strong> there was plenty of interest in the pretty colours!</div>
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<strong>Flexibility:</strong> the sole was very flexible and basically moulded to my foot. This also assisted with cadence and agreed with my forefoot running style. </div>
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<strong>Width:</strong> there was plenty of room in the front of the shoe yet the shoe was still tight around the mid section supported by additional material (see the pink stripes below) which helped with control. </div>
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All in all it was a good experience. I think these shoes will be great for my track sessions due to the light weight, control factor generated from the flexible sole and the way they assist with a high cadence. </div>
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Happy running!</div>
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-64722907816888087352012-11-05T14:03:00.004+10:002012-11-05T14:03:58.414+10:00Noosa Tri 2012<span style="font-family: Arial; font-size: x-small;">This year Noosa ranked as a WTC qualifier for the Hy-Vee final in 2013. With 750 points on offer the race soon featured a strong field and would be the biggest test of where I was at this year. </span><br />
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<span style="font-family: Arial; font-size: x-small;">I felt the two week break from Mandurah was perfect preparation for this race and with a few days of annual leave before hand I felt really relaxed leading into the race. I did the open water swim on the Friday and was feeling ready to go on the morining of the race.</span><br />
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<span style="font-family: Arial; font-size: x-small;">I had a decent swim for where I am at in my return to racing however, I was very rusty with the race tactics and struggled to react to surges etc and feel off the back of the bunch around the back of Weyba Island. I had a quick transition and headed out onto the bike feeling quite sluggish. The legs just didn't want to play. I actually lost a little bit of ground on the bike which was disappointing. T2 was good and I was off onto the run. I quickly found a good cadence and concentrated on holding the pace for the full 10k. It was quite controlled and I slowly reeled in a few of the girls out on the run leg. My time was 2.06, a little of my 2.01 from 2009! and a few minutes down on my plan which came down to the bike. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqSnjtFZbBjXcF6r1CQoEXxt0mxbIQbnGXI8eNq_WNVQvC4LiAiGO13YJBVfnog1QNviXmGmNdXFEL6eafeQb1R_VRU7ydR_SXflF_eZsBPFQIZMLPXDEqIIvFVaCuYvBEijmxR4oBSmo/s1600/404616_10151318821809439_1565360151_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqSnjtFZbBjXcF6r1CQoEXxt0mxbIQbnGXI8eNq_WNVQvC4LiAiGO13YJBVfnog1QNviXmGmNdXFEL6eafeQb1R_VRU7ydR_SXflF_eZsBPFQIZMLPXDEqIIvFVaCuYvBEijmxR4oBSmo/s1600/404616_10151318821809439_1565360151_n.jpg" /></a></div>
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<span style="font-family: Arial; font-size: x-small;">All said I earned some points, had fun and have a real starting point to work from into 2013. </span><br />
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<span style="font-family: Arial; font-size: x-small;">It was awesome having such a great bunch of Red Dogs out on the course and to stay with over the weekend. Thanks also to Endura for helping me out with my nutrition, Brooks and CompresSport for my compression. </span><br />
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<span style="font-family: Arial; font-size: x-small;">Next stop Shepparton 70.3. </span><br />
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0tag:blogger.com,1999:blog-6116820646301098591.post-10894074722958086122012-11-05T13:47:00.001+10:002012-11-05T13:47:44.799+10:00Mandurah 70.3 <div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-size: 10pt;"><span style="font-family: Arial;">A couple of weeks ago I raced the Ironman 70.3 Australian Pro Championships in Manduarah WA. I placed 4th behind Mel Rollison, Liz Blatchford and Radka Vodickova. It was a top field and all the girls performed at their best. <o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: Arial;">I was focused on improving my swim and for the first time this year I left the water in touch of the race leaders. I road solidly on the bike but did not overcook it knowing that the run was going to be hot and brutal. There was a strong head wind on the second lap of the bike which made moving through the field difficult. I started out on the run in six with Belinda Granger (I followed her wise advice and slowly pegged back the lead group). I soon passed Lisa Marangon and then at the end of the first lap I moved into fourth passing Kat Baker. There was a huge race on at the front of the race with Liz and Mel fighting for 1<sup>st</sup>. I had to settle for fourth with Radka out of touch. </span></span></div>
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<span style="font-family: Arial; font-size: xx-small;">Picture: Modo</span></div>
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<span style="font-size: 10pt;"><span style="font-family: Arial;">I am very pleased with this result; it was a strong and controlled race and my fastest time.Top five results below:<o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: Arial;">1. Melissa Hauschildt 04:03:55 <br />2. Liz Blatchford 04:04:45 <br />3. Radka Vodickova 04:08:59 <br />4. Sarah Crowley 04:15:10 <br />5. Rebecca Hoschke 04:17:22 <o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: Arial;">Thanks to Endura, Brooks and CompresSport for their continued support. <o:p></o:p></span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: Arial;">Also, big thanks to Matty Hopper from Avanti Plus the Valley calming me down after a wheel mechanical on the Saturday. </span></span></div>
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Crowleyhttp://www.blogger.com/profile/10029156529177233704noreply@blogger.com0