Thursday evening easy bike
Rode for an hour on the trainer last night. Very easy pace, watched some “Must See TV” and basketball.
Workout:
- Type: Cycle
- Date: 03/12/2009
- Time: 20:30:00
- Total Time: 1:00:00.00
- Calories: 557
Filed under: Cycle
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Thursday noon swim
Another quick swim in the pool today:
400 w/u, 2×50 fist, 200 swim, 2×50 25fist/25swim, 200 pull.
Felt good, swam well.
Workout:
- Type: Swim
- Date: 03/12/2009
- Time: 12:00:00
- Total Time: 00:30:00.00
- Calories: 235
- Distance: 100 yd
- Average Pace: 30:59.5/100yd
Filed under: Swim
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Wednesday brick (run segment)
Following the 1hr bike, I quickly changed clothes, strapped on my Garmin, and blew out the door.
Typically it takes me a LONG time to warm up on a standalone run. On a brick though, my body is already limber and ready so when I start, I’m ready to go fast.
And that was the case today. I had a great run: mile one in 7:1x, mile 2 in 13:36, and on home.
I love bricks!
Workout:
- Type: Run
- Date: 03/11/2009
- Time: 20:00:00
- Total Time: 00:15:00.00
- Calories: 293
- Distance: 2.27 miles
- Average Pace: 6:36.48/mile
Filed under: Run
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Wednesday Brick (Bike-Run) workout
On Wednesdays I usually do a brick workout — a bike ride immediately followed by a run, to simulate the shift one’s body needs to make during a triathlon.
Today was 1 hour on the bike, followed by a 15 minute hard run.
Workout:
- Type: Cycle
- Date: 03/11/2009
- Time: 19:00:00
- Total Time: 1:00:00.00
- Calories: 557
- Average Cadence: 90
- Max Cadence: 100
Filed under: Cycle
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Wednesday, 3/11 Noon swim
Swam over lunch again today. 30 minutes in the pool, 1 hour gone from work.
1400 yards:
600 swim, 2 x 50 fist drill, 200 swim, 2 x 50 (25 fist/25 swim), 2 x 100 swim on 2:00, 200 pull
Whee!
Workout:
- Type: Swim
- Date: 03/11/2009
- Time: 12:00:00
- Total Time: 00:30:00.00
- Calories: 235
- Distance: 1,400 yd
- Average Pace: 2:08.64/100yd
Filed under: Swim
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Hello!
Hello, this is my online training log thingy. I’m new to this, so please be patient.
I will (try to) keep track of my workouts here as I prepare for Ironman Canada (8/31/09). This will be my second Ironman, and I’d like to do significantly better this time around. My first one was fine — I felt great, didn’t suffer tremendously, etc — but I have significant room for improvement in all events. We’ll see how I’ve improved since 2006:
IMWI 2006: Swim ~1:26, Bike ~6:45, Run ~4:57, total time 13:23:08
I think that I’ve made the greatest strides since then in my running. I went from a 3:56 marathoner in 2005 to a 3:09:31 in December 2008. My 5K time fell from ~20min then to sub-18 now. My half time fell from 1:4x-ish to 1:23:57.
My swimming is vastly improved as well. I’ve focused this year on swimmer few yards per workout, but swimming more often. This allows me to swim fresh and focus on good form. So far I’d say it’s really working — no solid numbers to back up that feeling just yet, but I think the results will make me happy.
Ahhh, and then there’s the bike. I really didn’t ride at all last year, but since signing up for IMC I have started back down the slow road to mediocrity. I’ve been riding at least some every day, and I think I’m starting to become competent again. It’s still too dark and too cold for me to ride outside, but so far I feel like I’m on the right track. This is where I have the most to gain, so this is where I will push the hardest.
IMC 2009 Goals (tentative):
Swim: 1:10 (1:40/100yds)
Bike 5:45 (19.5mph)
Run: 4:00 (9min/mi)
Right now, I would say my swim goal is doable, my bike time is optimistic, and my run time is conservative. Having gone sub-3:10 now, and with sights set on a sub-3 at some point soon, my run time could be much better. Maybe I should add :15 to the bike and subtract :15 from the run? Meh, we’ll see how things play out. Over 5.5 months to go…a lot could change.
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Tuesday group run
On Tuesday afternoons I join a local group for runs. Distances vary, but we’ll go up to 10 miles when it gets nice out. Today was just 6.5mi, at a more leisurely pace. The wind was howling, and the puddles which had just recently been rain were quickly turning into little icy patches. We had a pretty decent run though and brought it home with a very respectable level of effort.
Workout:
- Type: Run
- Date: 03/10/2009
- Time: 17:30:00
- Total Time: 00:50:00.00
- Calories: 815
- Distance: 6.5 miles
- Average Pace: 7:41.54/mile
Filed under: Run
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I just joined the Brooks Run Happy Group at Sweat365!
I’m a man from Ames IA US, born in 1977.
My favorite sports include: running cycling swimming triathlon hiking team
My goals are: Kick ass and take names.
Sub-3 marathon.
Sub-11 Ironman.
My other favorite activities include: Ice Hockey, Golf.
I like pancakes.
This is my training blog which I am using to keep track of my fitness progress.
Please come by and read my blog. It will help me stay motivated and keep me on track as I achieve my fitness goals!
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Tues am trainer ride
30 min on the trainer, watched the second 30 minutes of “Breach”. Good movie!
Five minute easy warmup, ten in a medium gear, ten hard minutes, 5 min. cooldown. Go to work.
Workout:
- Type: Cycle
- Date: 03/10/2009
- Time: 06:00:00
- Total Time: 00:30:00.00
- Calories: 279
Filed under: Cycle
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Mon. pm hill workout
I did 4 hard repeats on a nice steep hill near my house. About 1.25 mile warmup, then five hard efforts up/jogs down, followed by a really hard push back home.
Warmup mile was around 8:12, tried to keep the hills efforts under 8min/mile, and brought it home in sub 7 pace, with a final quarter push at sub 6. Yowza! It felt great.
Speed has not been a priority for me over the winter, and it really isn’t a key focus for me this year anyway — you can’t sprint an Ironman — but I will incorporate a hill training series in my workouts this spring, followed by a speed workout series on the track this summer, as it keeps the workouts fresh and interesting, not to mention builds strength.
Workout:
- Type: Run
- Date: 03/09/2009
- Time: 17:15:00
- Total Time: 00:28:30.00
- Calories: 502
- Distance: 3.9 miles
- Average Pace: 7:18.49/mile
Filed under: Run
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