After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.
Tomorrow is a long and steady run, and the new year!
Have a safe and Happy New Year all,
T
Saturday, 31 December 2016
Week 3 - Saturday December 31
Last day of 2016!
After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.
BIKE 1:30
WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end
Distance: 34.5 km ; Time: 1:30 ; Cal: 702 Avg speed: 23.0 km/hr ; Avg HR: 126 ; Max HR: 171 Avg cadence: 87 ; Max cadence: 134
Tomorrow is a long and steady run, and the new year!
Have a safe and Happy New Year all,
T
After work I headed to the gym to complete my final workout of the year. It was a 1:30 bike ride interval workout.
Tomorrow is a long and steady run, and the new year!
Have a safe and Happy New Year all,
T
Friday, 30 December 2016
Week 3 - Friday December 30, 2016
Well,
Today was a great rest day. Got a good strength workout completed earlier this morning before work, had all you can eat sushi with a friend for lunch, and now home, going in the hot tub, and then to bed early (I'll be lucky if I make it past 9:30!).
Gearing up for tomorrow, it's a long bike workout after working all day! Then to celebrate the new year with family. It's going to be an early morning and late night, followed by another early morning. Can't wait to get through the holidays!
T
Today was a great rest day. Got a good strength workout completed earlier this morning before work, had all you can eat sushi with a friend for lunch, and now home, going in the hot tub, and then to bed early (I'll be lucky if I make it past 9:30!).
Gearing up for tomorrow, it's a long bike workout after working all day! Then to celebrate the new year with family. It's going to be an early morning and late night, followed by another early morning. Can't wait to get through the holidays!
T
Thursday, 29 December 2016
Week 3 - Thursday
Today was very time constraint. I cut the run short by five minutes to fit the whole swim in before having to get to work. It's been a long day, been up since 4am to get to the gym for 5am. Tomorrow is a rest day, so I'll go to the gym and do a strength workout.
SWIM 1:00
WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length.
Distance: 3.2 km ; Time: 1:17:57 ; Cal: 745 Pace: 2:16 min/100m ; SWOLF: 47
RUN 0:30
10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 5 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%
Until tomorrow,
Distance covered: 4.21
Avg pace: 6:29 min/km ; Best pace: 4:21
Avg HR: 139 ; Max HR: 170
Avg cadence: 150 ; Max cadence: 211
Avg stride: 0.95m ; Avg vertical ratio: 5.3% ; Avg vertical oscillation: 5.3 cm
Avg GC time balance 49.8%L/50.2%R ; Avg GCT: 333 ms
Calories: 344
T
Wednesday, 28 December 2016
Week 3 Wednesday
Great workouts today. The 45 min swim workout took me an hour, but it was a nice workout. I guess I swim slower than the person who created this program. Looking forward to tomorrow's hour long swim. The bike was relaxful, just some focus on single leg pedalling, not much of a bike workout, that's saved for the long ride on the weekend.
SWIM 0:45
WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each
Distance: 2.1 km ; Time: 54:18 ; Cal: 442 Pace: 2:13 min/100m ; SWOLF: 45
BIKE 0:45
WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session
Distance: 19.9 km ; Time: 45:01 ; Cal: 389 Avg speed: 26.5 km/hr ; Avg HR: 124 ; Max HR: 161 Avg cadence: 87 ; Max cadence: 133
T
Tuesday, 27 December 2016
Week 3 - Tuesday December 27, 2016
Good day all!
Well, I have been pathetic keeping up with my blog following my training. With the holidays and long days of working and shopping, I just have not been able to put some time into writing on the blog. I should definitely have more time going forward. I have been following the training plan, only missing the workout on Christmas because I do not have a bike trainer yet, and it was too icy to run safely outside. The weather was fair enough to go outside though! I love Canada!
On to today's workout. Mind you, man I'm loving the forerunner 920xt! It's so much better to use a watch based fitness monitoring, over my cellphone. The battery lifespan of my cellphone has increased superiorly!
BIKE 0:55
WARM UP
10:00 easy spinning gradually allowing your HR to get up to 60%
MAIN SET
Perform 2 sets of the following (40:00 total):
(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into
(2:00 interval @84% intensity - 8:00 recovery @60% intensity)
COOL DOWN completely, allowing your HR to get back close to 50% by the end
Distance covered: 24.30 km
Gradually bring your HR up to 65% during the first 15:00Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90.Cool down completely -- don't stop until your HR is well under 60%
Distance covered: 3.90
Avg pace: 7:08 min/km ; Best pace: 4:32
Avg HR: 136 ; Max HR: 167
Avg cadence: 144 ; Max cadence: 192
Avg stride: 0.89m ; Avg vertical ratio: 6.4% ; Avg vertical oscillation: 6.0 cm
Avg GC time balance 49.6%L/50.4%R ; Avg GCT: 378 ms
Calories: 337
Definitely was a great training day, looking forward to tomorrow's day! Now, hot tub and relaxing time.
T
Well, I have been pathetic keeping up with my blog following my training. With the holidays and long days of working and shopping, I just have not been able to put some time into writing on the blog. I should definitely have more time going forward. I have been following the training plan, only missing the workout on Christmas because I do not have a bike trainer yet, and it was too icy to run safely outside. The weather was fair enough to go outside though! I love Canada!
On to today's workout. Mind you, man I'm loving the forerunner 920xt! It's so much better to use a watch based fitness monitoring, over my cellphone. The battery lifespan of my cellphone has increased superiorly!
Avg speed: 26.5 km/hr (just calculated total as distance is recorded on spin bike)
Avg HR: 124 ; Max HR: 171
Avg cadence: 88 ; Max cadence: 113
Calories: 471
RUN 0:30Avg cadence: 88 ; Max cadence: 113
Calories: 471
Gradually bring your HR up to 65% during the first 15:00Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90.Cool down completely -- don't stop until your HR is well under 60%
Distance covered: 3.90
Avg pace: 7:08 min/km ; Best pace: 4:32
Avg HR: 136 ; Max HR: 167
Avg cadence: 144 ; Max cadence: 192
Avg stride: 0.89m ; Avg vertical ratio: 6.4% ; Avg vertical oscillation: 6.0 cm
Avg GC time balance 49.6%L/50.4%R ; Avg GCT: 378 ms
Calories: 337
Definitely was a great training day, looking forward to tomorrow's day! Now, hot tub and relaxing time.
T
Friday, 16 December 2016
Day 5 - Friday December 16, 2017
Well, this week has not gone according to schedule. I have not been able to accomplish any more training than day 1.
Tuesday - I was up sick all night Monday to Tuesday, got no sleep, and had two exams to write. When I got some free time, I had no energy to get to the gym, and needed to catch up on sleep anyways to continue the week of exams.
Wednesday - I had one exam, and still required rest from Monday and Tuesday. Had zero energy because I was not eating. It was tough to make it through the exam.
Thursday - started to finally feel great again. Was able to eat, and keep the nutrition down, and then had to study for exams and work. After work there was a thought of the gym, but not with the winter storm that hit us.
Friday! - well, wrote my last two exams, and then went out for some wings and beer with friends. And then went home to relax. I figured that the serious training will start next week. When there's no excuses. I don't have anytime Saturday to hit the gym, but will go Sunday.
I am excited because as long as the garmin forerunner 920xt is still on sale on Wednesday, it's going to be mine! I can't wait to upgrade to this watch. Also I've been looking at the registrations for sprint and Olympic triathlons. There's about 8-9 weekends I can attend between Multisports Canada and Subaru series. I may even run sprints and Olympics with a day apart, depending on how bad. I might as well, as with the discount of multiple races, it's cheaper than signing up for two races.
Until Sunday, because I'll be busy tomorrow reffing and not working out,
T
Tuesday - I was up sick all night Monday to Tuesday, got no sleep, and had two exams to write. When I got some free time, I had no energy to get to the gym, and needed to catch up on sleep anyways to continue the week of exams.
Wednesday - I had one exam, and still required rest from Monday and Tuesday. Had zero energy because I was not eating. It was tough to make it through the exam.
Thursday - started to finally feel great again. Was able to eat, and keep the nutrition down, and then had to study for exams and work. After work there was a thought of the gym, but not with the winter storm that hit us.
Friday! - well, wrote my last two exams, and then went out for some wings and beer with friends. And then went home to relax. I figured that the serious training will start next week. When there's no excuses. I don't have anytime Saturday to hit the gym, but will go Sunday.
I am excited because as long as the garmin forerunner 920xt is still on sale on Wednesday, it's going to be mine! I can't wait to upgrade to this watch. Also I've been looking at the registrations for sprint and Olympic triathlons. There's about 8-9 weekends I can attend between Multisports Canada and Subaru series. I may even run sprints and Olympics with a day apart, depending on how bad. I might as well, as with the discount of multiple races, it's cheaper than signing up for two races.
Until Sunday, because I'll be busy tomorrow reffing and not working out,
T
Monday, 12 December 2016
Day 1 - Monday December 12, 2016
Today, has been a long day between fitting in the workouts, making sure I have meals for the day, working, and studying for exams. I managed to accomplish everything, and now I lay hear writing this blog entry prior to hitting the hay!
Today's strength training session was great. I have not done a full body routine in a while (not since high school I think). With only 2 sets of 12-15 reps, I found it quick per exercise, but effective.
My swim today was pure hell! What was supposedly a 30 min swim, took me 1:07! I'm not sure the average pace that was thought of when they built this routine, but I'll definitely have to modify the timing. Total of 1800 m would normally take me about 45 min (I swim at about 2:20/100m). It was a great workout though, and thoroughly left me exhausted.
Swim workout
Warm up: 200m swim, 2x100m kick, 4x50m choice (I did breaststroke, backstroke, butterfly, breaststroke)
Main: 5x200m (50m right arm only, 50m swim, 50m left arm only, 50m swim)
Cool down: 2x100m (50m kick, 50m swim)
Tomorrow has a bike and run in store for me. Both I have not done in a few months so it'll be at least a bit interesting. I'm all packed and ready for tomorrow!
Until tomorrow,
T
Today's strength training session was great. I have not done a full body routine in a while (not since high school I think). With only 2 sets of 12-15 reps, I found it quick per exercise, but effective.
My swim today was pure hell! What was supposedly a 30 min swim, took me 1:07! I'm not sure the average pace that was thought of when they built this routine, but I'll definitely have to modify the timing. Total of 1800 m would normally take me about 45 min (I swim at about 2:20/100m). It was a great workout though, and thoroughly left me exhausted.
Swim workout
Warm up: 200m swim, 2x100m kick, 4x50m choice (I did breaststroke, backstroke, butterfly, breaststroke)
Main: 5x200m (50m right arm only, 50m swim, 50m left arm only, 50m swim)
Cool down: 2x100m (50m kick, 50m swim)
Tomorrow has a bike and run in store for me. Both I have not done in a few months so it'll be at least a bit interesting. I'm all packed and ready for tomorrow!
Until tomorrow,
T
Sunday, 11 December 2016
The Eve Before It All Begins!
As I sit here contemplating the next 36 weeks, all mapped out, leading up to Ironman Mont Tremblant, various thoughts float into my head. Am I really going to be able to cover that distance in under 17 hours? With this training schedule, and work, where is my social life going to be? Will people I constantly see, understand when I don't have as much time for them anymore? And the most important one, will this all be worth it?
I think back to the two try-a-tris I completed, the sprint distance, and the most recent half marathon, and the feelings I had before those races, but more importantly how I felt after those races. I felt ecstatic, filled with energy, on a n exercise high. The training and competing in triathlons have brought the most happiness to my life. And after every race, I was always left with the questions, what race is next? What successes can I reach? What's the next step up?
So, in 36 weeks, regardless of how prepared I feel, how much training I have accomplished, or missed out on. I will travel to Mont Tremblant, and toe the starting line to a passion that'll last my lifetime. And, I will compete the race, in under 17 hours, because I know I can do it. There will be nothing holding me back. My mind will clear, and I will perform to my best. And it'll be enough, as this is my first. And after the celebrations and post race food and exercise high. Starting the next day, I will be left with the question, what's my next race!
I hope you enjoy my training blog. I will be trying to keep it well up to date with everything that's going on both in training and life. I want this to stand out, and show, that anyone can complete an Ironman, you just need dedication, motivation, and willpower!
Until tomorrow,
T
I think back to the two try-a-tris I completed, the sprint distance, and the most recent half marathon, and the feelings I had before those races, but more importantly how I felt after those races. I felt ecstatic, filled with energy, on a n exercise high. The training and competing in triathlons have brought the most happiness to my life. And after every race, I was always left with the questions, what race is next? What successes can I reach? What's the next step up?
So, in 36 weeks, regardless of how prepared I feel, how much training I have accomplished, or missed out on. I will travel to Mont Tremblant, and toe the starting line to a passion that'll last my lifetime. And, I will compete the race, in under 17 hours, because I know I can do it. There will be nothing holding me back. My mind will clear, and I will perform to my best. And it'll be enough, as this is my first. And after the celebrations and post race food and exercise high. Starting the next day, I will be left with the question, what's my next race!
I hope you enjoy my training blog. I will be trying to keep it well up to date with everything that's going on both in training and life. I want this to stand out, and show, that anyone can complete an Ironman, you just need dedication, motivation, and willpower!
Until tomorrow,
T
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