Ironman Muskoka 70.3

This is my favourite race to do! I enjoy the area for it's many activities and entertainment options, as well as the food in the area! I do not foresee a year I do not race Muskoka! For once, we rented an Air BnB and I did not camp. Also coincidence, last year that I'll be renting an Air BnB and not camping! I treat this race weekend as a solid vacation, making sure to relax in nature, take in sights, and race a beautiful, scenic, tough course.

Swim:

This course is up river, against a current, and usually wet suit legal. It was once again wet suit legal this year! Being in the first wave, I had some much faster swimmers swim atop of me while out on the course, but at least once down river, the officials let us cut the river banks and cross the buoy line. This made avoiding the brunt of the current easier. One thing also, this race has wet suit strippers, but also a long run to T1 that is incorporated into your swim time.

- 44:12.0 ; 2:19/100m ; 84/110 M 30-34

Transition 1:

During this transition I made sure to take my time to wash off my feet, put on some sunscreen, and get comfortable for the ride!

- 5:23

Bike:

I must say, I generally do not pass a lot of people, and being first wave in the swim, I felt like I was out there racing by myself, until waves of people came flying past me, and then it felt more like the race. It was a pretty systematic bike ride, just similar to the numerous training rides I put down on this course. I was aiming for under 3 hr bike, and paced it quite well, except I had to stop to use the port-a-potty as I am against peeing myself! I am an adult!

- 3:03:43.0 ; 29.39 km/hr ; 82/110 M 30-34

Transition 2:

Throw running shoes, cowboy hat, and race bib on and start running!

- 2:40

Run:

This was a great performance! I wanted to hold my pace and keep to doing 2 km run with 1' rests. I did extremely well for the first 10 km of running 2 km and 1' walks. After that I started dwindling the running portion to 11', then 10' then 9' between 1' walk phases. There were numerous aid stations and the hill on the course wasn't as bad as I had planned from training it would be. Mind you I did walk the entire hill. All together I laid down my fastest half marathon, during a 70.3! And I felt fantastic as if I could do it all over again!

- 2:25:50.0 ; 6:54 min/km 88/110 M 30-34

Overall:

What an amazing race, and thank you to the DRTC members that came out to just cheer! It's always great having familiar faces cheering you on while out enjoying (read: suffering) the course and race!

- Finish: 6:21:48.0 ; 819/1303 <- middle of the packer!!!

Ironman Muskoka 70.3 2019

TriMuskokan Sprint

It's been a hectic weekend, but glad to end it off racing!

The TriMuskokan is a beautiful race that is held by the local triathlon club. It is a true grass roots race that base's their foundation around an encompassing and welcoming atmosphere. More than 50% of the participants this year were first timers! It creates a culture that is fantastic to be a part of.

I had a tough and hectic weekend fitting in a long ride on Saturday, a friend's wedding, and then racing the next morning, but I made it to the start line injury free. The weather opened up to a beautiful sky and a great day to be racing!

Pre - race: I forgot my red bull pre race, as well my Endurance tap, so a little under fueled for the swim, but got ready for a relaxing swim in the river.

Swim: It was a wetsuit legal race and done by waves. First time I was in the first wave, now that I've aged up into the M 30-35 category. The swim is just down the winding river, with a little current. Nothing too notable, except no wetsuit strippers like the 70.3 hosted here!

- 19:34.7 ; 2:36/100m ; 14/23 M 30-39

Transition 1:

I decided to sit down, felt a little dizzy, and just took my time putting on socks and shoes before getting on the bike.

- 4:12

Bike:

I absolutely love this course! It's the first 15 km of the 70.3 course, and a net climb out, with a net decend back. I conserved some energy knowing the hills in the area, but tried to see just how fast I could get my bike up to on the way back in. Didn't notice Bryan on the bike.

- 1:04:02.2 ; 27.92 km/hr ; 12/23 M 30-39

Transition 2:

Uneventful. throw on running shoes, race bib, grabbed an endurance tap, and headed out.

- 2:03

Run:

My goal was to finish, and try to pace well. I do believe overall I paced well, just not to plan due to hills. The run is well shaded and well fueled so I felt great on the run and had energy to kick it up in the last km. I really enjoyed running the second loop of the run course with Bryan who did his first. The down hill home is always fun to pick up pace and coast to the finish line.

- 47:20.1 ; 6:18 min/km ; 17/23 M 30-39

Overall:

Definitely a great day, and the food is spectacular! This is the best race in the area for sure! And such a friendly and welcoming environment and atmosphere to be around. Cheering the final participant into the chute and 'tunnel of love' to accomplish their goals in the day!

- Finish: 2:17:11.6 ; 92/166

TriMuskokan Sprint Triathlon 2019

Milton Sprint Race Report

Well, another race down, another great day for triathlon in Ontario.

The Subaru Triathlon Series hosts the first Ontario outdoor triathlon in Milton, which offers both a try-a-tri distance (~375m swim/10km bike/2.5km run) as well as a Sprint distance (~750m swim/30km bike/7km run). Note, most Canadian sprints are this distance, and not the Standard sprint distance. I believe they do this because we have a short season of racing.

On Sunday June 2, I toed the line in the Sprint distance triathlon semi injury free (I had a nagging knee issue from the 3hr bike Saturday) but not tapered as this was a 'B' priority race. All of my races are 'B' priority except Gulf Coast 70.3, Ironman Lake Placid, Ironman Mont Tremblant, and Scotiabank Waterfront Marathon.

Pre - race: I decided to try a red bull before the swim just to give some caffeine and see what happens. This is usually what not to do on race day (try something new) but I thought, its only a sprint nothing can go wrong! I actually enjoyed the red bull and not sure if it gave me any advantage though.

Swim: At 09:45 we set off into the wetsuit legal 62°F water. A lot of people found the water chilly, but I thought it was just right to race in! Felt very comfortable swimming in the open water, definitely a lot calmer than my previous open water experience at Gulf Coast 70.3. I actually passed some swimmers from the previous wave and that helped to boost my confidence. Being in the new age group meant I moved from first wave to the second wave.

- 15:33 ; 2:04/100m ; 22/55 M 30-34

Transition 1:

I decided to sit down, felt a little dizzy, and just took my time putting on socks and shoes before getting on the bike. It was overcast, and was supposed to rain so I threw on a cycling jacket as well.

- 4:12

Bike:

I decided to go with zero hydration on the bike as there was supposed to be an aid station on course, and for a 30 km ride, a shot of Gatorade half way through would've been enough. Well, turns out there was no aid station!

Milton is well known for the 6th line hill which is a 2 km climb, with the first km ranging from 8-10% incline, and then levels down to about a 3-5% incline for the next km. This hill is killer mainly because of the steepness and how early it appears in the course. It is about 4 km into the course, barely enough time to get warmed up and ready to ride! I managed to climb the entire hill and feel good about it. Heart rate skyrocketed but that was expect. The rest of the ride is uneventful, a loop on top of the escarpment and then back down that hill which brings loads of speed and fun!

- 1:02:27 ; 28.8 km/hr ; 31/55 M 30-34

Transition 2:

Uneventful. throw on running shoes, race bib, grabbed an endurance tap, and headed out. I did forget my race bib belt, so had to pin my bib on during T1. Also should've put some sunscreen on, the skies opened up and it was sunny and hot!

- 2:52

Run:

My goal was to finish, and try to pace well. I do believe overall I paced well, just not to plan due to hills. The run is well shaded and well fueled so I felt great on the run and had energy to kick it up in the last km and cut pace down to 5:00 min/km!! It was a great finish.

- 41:45 ; 5:57 min/km ; 35/55 M 30-34

Overall:

Glad to enjoy an ice cold Erdinger Alkoholfrei beer and a Subway sandwich at the finish line. Definitely need to improve my running skills, although they've come a long way already, I went from 22 out of swim to 35 overall. Definitely need to close that gap.

- Finish: 2:06:48 ; 274/493

Milton Sprint Finish Line

Ironman 70.3 Gulf Coast 2018 Race Report

Travelling to Florida to race was my 30th birthday present to myself! I figured I'd treat myself with a vacation, and race while I'm down there anyways. I was convinced to race Ironman 70.3 Gulf Coast by a friend in my triathlon club. He had raced it the previous year and wanted to have another vacation. It's a flat and fast course, or so should be!

The beach was under red flags the entire time we were in Florida! The morning of the race was no different. We went down to transition for 4:30am to set up and get a check at the surf. It was calmer than the previous days and we found out it would be a non wet suit swim. We went back to our resort villa to get race ready.

Swim:

Upon returning for the start of the race (5:45am) the surf was a lot worse, and I thought the swim may be cancelled for age groupers. It had 4-6 ft waves crashing at the sand bar and 6-8 ft swells along the whole course. Well, the cannon went off and the age groupers were in the water! It took about 25 min until my self seed in the 45-50 min group actually entered the water, and during that time, the surf got even worse. Mentally, I was in for a horrible swim.

Crashing through the waves took a little energy but I got through the sand bar and then tried to settle into a rhythm. With all the buoys being pulled by the current, I set my eyes on the only ones that matter - the turn buoys and set course for them. The surf and swells were bad and I could not keep swimming freestyle so after about 200m I had switched to breaststroke and settled into a great rhythm that I could maintain for the whole distance, as well as site while swimming. At some points, I thought I was completely off course, only to notice that I was on course, but the mass of swimmers were completely off course because they were following each buoy and not just the turn buoy.

I made it out and around the two turn buoys (about half way) in 26 minutes, and remember thinking, this is going to be a struggle to get back into shore. Well, it was screwing with your mind. I could see the sandbar below, and although I was swimming, I wasn't moving because the pull in the swells were to powerful, and so I was sitting still at times. I managed to fit all the way into shore, and post my fastest non wet suit swim on top of that! Something went right for me!

- 47:34.0 ; 2:30/100m ; 108/184 M 30-34

Transition 1:

During this transition I made sure to take my time to wash off the salt water and get cool. I had stashed frozen water bottles in my transition area (which were now already melted) to cool me off before getting on the bike. I knew if I didn't rinse the salt water off well enough, I'd be chaffing in no time!

- 6:55

Bike:

I usually can crush the bike course, and this was to be no different. It was a simple, flat, out and back course along a highway, with no technicalities. Well, the wind coming off the ocean made for a great tailwind and I posted a great bike ride out @ 32 km/hr! Unfortunately, I then had to fight the head win all the way back which slowed me down to 26 km/hr. Overall, not my fastest bike, or prettiest. Due to the heat and not being acclimatized, I was making sure I stayed well hydrated, but this also meant having to stop for the bathroom at every aid station, which ate up some time. But the course was pretty boring, nothing too spectacular like Muskoka or Mont Tremblant.

- 3:11:02 ; 28.31 km/hr ; 123/184 M 30-34

Transition 2:

I finished what little ice cold water I had left to try and cool down again prior the run. For a forecast of overcast and cool weather, it turned into being a hot, sunny, and humid day. Nothing that training in 5 degree weather can prepare you for!

- 3:11

Run:

I attempted to get up to speed and settle into a groove for the run. I knew my plan is to walk all aids stations, and I had my Gatorade and fuel on me in the belt, but after starting to run, my knees were screaming. I guess swimming 1.7 km using whip kick, and trying to run later on just doesn't work. My pace dropped drastically and I focused on doing a run walk protocol of 10:1. This actually coincided with most aid stations already so it was nice to just enjoy the day, mind you I could feel the heat coming through my shoes while on the newly paved sections! Not my fastest half marathon by a long shot, but also not my worse, and this is during a triathlon as well, so I was happy with the performance!

- 2:43:51.0 ; 7:46 min/km 118/184 M 30-34

Overall:

It was a great race, and I thoroughly enjoyed the vacation afterwards of golfing, beach days, and Go Karting on some of the most deadly tracks imaginable. There were over 300 DNF from the swim alone, so I'm just glad I made it through the swim and could complete the whole race, injury free!

- Finish: 6:52:33.0 ; 930/1973 <- middle of the packer!!!

Ironman 70.3 Gulf Coast Finish Line

Week 7 (Jan 23-29)

Monday:

Strength workout.

Swim workout - 2300 m ; 58:00 ; 2:12 pace

Tuesday:

Bike - 25.50 km ; 1:00:02; 25.5 km/hr

Run - 4.48 km ; 33:31 ; 7:28 pace

Hockey

Wednesday:

Swim - 2200 m ; 58:14 ; 2:17 pace

Bike - 26.20 km ; 55:00 ; 28.6 km/hr

Thursday:

Swim - 1800 m ; 44:44 ; 2:09 pace

Run - 7.49 km ; 50:03 ; 6:41 pace

Friday:

Strength workout

Saturday:

Life got in the way. This bike is moved to Monday just so I don't loose on the 2 hour training.
I did get out today and went for an 8 km snowshoe in the forest!

Sunday:

Reffed a hockey game and caught up on homework and sleep. 

A Canadian Winter Wonderland

Totals: swim 6.3 km ; bike 51.7 km ; run 12 km

Week 6 (Jan 16-22)

Monday:

Run - 8.43 km ; 1:00:00 ; 7:07 pace. MAF TEST 3 mile : 31:34.2 ; 5 km : 32:47.8

Strength workout.

Swim workout - 2425 m ; 1:03:18 ; 2:12 pace

Tuesday:

Bike - 32.70 km ; 1:10:00 ; 28.0 km/hr

Wednesday:

Swim - 2225 m ; 56:20 ; 2:07 pace

Reffed a hockey game as well

Thursday:

Swim - 2375 m ; 1:00:44 ; 2:16 pace

Run - 7.00 km ; 48:55 ; 6:59 pace

Friday:

Strength workout

Saturday:

Bike - 53:50 km ; 1:50:51 ; 29.0 km/hr. Target, 15 km: 28:09.2 ; 28:44.2 ; 28:59.2

Sunday:

Reffed three hockey games so no workouts.

Totals: swim 7.03 km ; bike 86.2 km ; run 15.4 km

Week 5 (Jan 9-15)

I've decided I'm going to keep this blog updated weekly. It's just a lot to try and get every day updated. I believe a weekly overview may be better as well

Monday:

Strength workout - Steadily increasing weights to try and find that sweet spot in the 12-15 range.

Swim workout - 2175 m ; 55:22 ; 2:08 pace

Tuesday:

Bike - 39.40 km ; 1:21:20 ; 29.1 km/hr

Run - 4 km ; 30:01 ; 7:30 pace

Wednesday:

Bike - 28.40 km ; 1:05:01 ; 26.2 km/hr

Thursday:

Swim - 2275 m ; 54:54 ; 2:14 pace

Run - 5.31 km ; 40:14 ; 7:35 pace

Friday:
Weekend is going to be busy, so moved my Saturday to today as well

Strength workout

Bike - 59.10 km ; 2:17:53 ; 25.7 km/hr

Run - 3.92 km ; 30:02 ; 7:40 pace

Saturday and Sunday were busy. Sunday's run was done in week 6

Totals: Swim 4.45 km ; bike 127 km ; run 13.2 km

Week 4 - Tuesday 3/1/17

Early mornings are taking a toll on me. I'm exhausted come 8:00 PM. Just something to deal with. Today was a nice long bike, with a short tempo run afterwards. Contemplating going keto for the ironman, thought I'll use the next month or so to do some research.

Bike:

WARM UP

15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)

MAIN SET

This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.

4 x 8:00 @75% w/2:00 recovery @60% after each

COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.

Distance: 31.5 km ; Time: 1:10:01 ; Cal: 619

Avg speed: 27.0 km/hr ; Avg HR: 121 ; Max HR: 167

Avg cadence: 89 ; Max cadence: 118

Run:

This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no Time

Distance covered: 3.52

Avg pace: 7:02 min/km ; Best pace: 6:23

Avg HR: 130 ; Max HR: 138

Avg cadence: 153 ; Max cadence: 171

Avg stride: 0.95m ; Avg vertical ratio: 8.0% ; Avg vertical oscillation: 7.5 cm

Avg GC time balance 50.6%L/49.4%R ; Avg GCT: 335 ms

Calories: 293

Tomorrow brings a bike with some isolated leg training and a steady ride. 

T

Week 4 - Monday 2/1/17

Today was just weights and a swim. It was productive. I hit PRs on a few things, but my greatest achievement was hitting 443 lbs on leg press 2x15. Still trying to increase my squats though. It's slacking.

Swim:

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

-- the 2nd swim should be faster than the 1st, at around 75-80% intensity

MAIN SET

4 x 300 w/20 sec rest after each

-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)

(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)

COOL DOWN

100 easy, holding perfect technique

Distance: 2.1 km ; Time: 57:03 ; Cal: 418

Pace: 2:19 min/100m ; SWOLF: 48

T

Week 3 - Sunday January 1, 2017

Happy New Year All,

Got my long steady run in today after work. It was exhausting being awake and functional today. Will definitely be catching up on sleep, tomorrow night. Today was a great day, just had family dinner after work & gym for the New Year. Somehow I have resisted the urge to drink any alcohol since pre season training has started (that's 3 weeks!) Eve through the holidays! Not that I was an alcoholic, but that's an accomplishment.

RUN 0:50

This is a gentle, relaxing run done at very low intensity throughout. Your HR

intensity should never exceed 75%, and should be held closer to 65%.

Distance covered: 7.22 km

Avg pace: 6:42 min/km ; Best pace: 5:24

Avg HR: 138 ; Max HR: 153

Avg cadence: 153 ; Max cadence: 175

Avg stride: 0.93m ; Avg vertical ratio: 0% ; Avg vertical oscillation: 0 cm

Avg GC time balance 0%L/0%R ; Avg GCT: 0 ms

Calories: 646

BIKE 0:35

Use this as a "cool down" spin in your small chain ring, beginning @75%

intensity after the run, and gradually coming down to 60% by the end.

You should feel invigorated at the end of your first "real" week!

Distance: 8.6 km ; Time: 20:01 ; Cal: 36

Avg speed: 25.8 km/hr ; Avg HR: 106 ; Max HR: 116

Avg cadence: 86 ; Max cadence: 104

Another great day in the bag. Until tomorrow,

T

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

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

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%

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

Until tomorrow,

T

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

Looking forward to tomorrow, going to be at the gym for 5 am to get it all in before work and dinner plans. All the best until tomorrow,

T

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

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 0:30

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

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

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

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

25/09/2016 measurements.

Newest measurements taken today. Sitting at 185 lbs and 8.25%BF.

September 25, 2016

Hey All!

So it's been a 2 month hiatus from blogging. And not much has changed. I've been following a great training plan for the half marathon coming up in just 3 WEEKS! I have set my eyes on Ironman 70.3 Muskoka and Ironman Mont Tremblant for next year (2017!) I completed tough mudder 2 weeks ago, and for the first time, I ran 21.1 km yesterday!

I got out yesterday for a 2 hour training run and after the 2 hours was up, I was at 18 km, and thought, I can push myself to 21.1! It was a great trail run, and beautiful weather. No fall colours appearing yet though. I ran every trail at Long sault, and a bit to make it a half marathon distance. I think I'm ready for the Scotiabanck Toronto Waterfront Marathon!!

Up first I have the CIBC run for the cure which is just a quick 5km run, but fundraising for breast cancer, which 4 of my relatives have battled! I'm just hoping my custom t shirts arrive in time for the run.

Anyways, I'll try and keep updated with this going forward. It's the off season so no big training plans after the half. Ironman training begins December!

Later,

T