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
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
Sunday, 25 September 2016
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
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
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