Ironhead (a.k.a. Paul) is a project planner and interior designer who lives in Yaletown, a bustling heritage district of Vancouver, BC with his wife Cin and their two furkids. Ironhead finished his first sprint distance triathlon in August 2007, and was instantly hooked. This blog is a record of his training and various ruminations on gear, races, volunteering and the politics of the sport as he progresses towards completing his two main goals in the world of triathlon - the Esprit de Montreal, and Ironman Penticton.
Complete a 5K race under 00:35:00 by July 1
Be able to swim 3x250 continuously with 30 second breaks by September 1
Reduce my 20K bike time to under 00:45:00
Overcome my fear of open water swimming
Increase my average training time per week to 7 hours
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At 7:30 this morning I was already cursing this day.
I should’ve known the moment I put on a crisp white linen shirt, I was tempting the Gods of Wanton Crappocity*.
Things were ticking along well…I stopped at Starbucks, wanting to try their new low-fat turkey bacon sandwich, and decided to get my usual venti non-fat-low-foam-extra-hot latte.
Came [...]
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June 12, 2008 - Swim, 90 minutes, TI training, Zone 1
June 15, 2008 - Swim, 30 minutes, TI drills, Zone 1
June 17, 2008 - Weight training, 40 minutes; Swim, 35 minutes, long intervals/negative splits, Zone 2
June 18, 2008 - Run, 30 minutes, long interval 800M repeats, 3.63K, Zone 2; Bike, 40 minutes, tempo ride at 127BPM, 15K at 12.6 MPH avg.
June 19, 2008 - Weight training, 40 minutes; Swim, 20 minutes, endurance 500M, Zone 1
June 21, 2008 - Bike, 2 hours 47 minutes 18 seconds, Zone 2 Breakthrough at avg. 140HR, 49.87KM at 22.3 KPH
June 24, 2008 - Weight training, 40 minutes; Swim, 35 minutes, tempo 800M, Zone 2 Benchmark
June 25, 2008 - Run, 40 minutes, Tempo @ 148 avg. HR, 5.15KM @ 7:48 min/KM
June 26, 2008 - Weight training, 40 minutes; Swim, 20 minutes, technique bi-lateral breathing drills, Zone 1
June 29, 2008 - Brick: bike, 60min., Z1, 11.74mi, AHR 125; run, 30min. Z2, 3.84km @ 7:48 min/km, AHR 150, Kcals 1232@40%
July 1, 2008 - Weight training, 40 minutes; Swim, 35 minutes, Zone 2 tempo swim, 800M
July 2, 2008 - Bike, 45min., Z2 hills, 8.94mi, AHR 125, 532 Kcals@50%; run, 40min. Z2 long intervals, 4.99km @ 8:01 min/km, AHR 139, 616 Kcals@35%
July 5, 2008 - Test Triathlon: Swim, Z1 endurance, 500m, 20 min; Bike, 40min., Z1 endurance, 9.45mi, AHR 128; Run, 20min. Z2 tempo, 1.95mi, AHR 148
July 12, 2008 - Bike, 105min., Z2 tempo, 22.78km, AHR 145, 1032 Kcals@35%
July 15, 2008 - Swim, 55min., Z1/Z2 TI training drills, 900m
July 16, 2008 - Run, 26:19, Z2 tempo, 4.29km, AHR 155, 489 Kcals@25%
July 17, 2008 - Weight training and AIS stretching - 40 min.
July 19, 2008 - Bike, 101min., Z1 endurance, 22.98km, AHR 134, 1397 Kcals@40%
July 20, 2008 - Weight training and AIS stretching - 40 min; swim, 25min., Z1 TI breathing drills
July 22, 2008 - Swim, 30min. benchmark, Z2 long intervals, 750m
July 23, 2008 - Run, 39:21, Z3 short intervals, 3x60sec., 4.07km, AHR 154, 545 @ 45%
July 26, 2008 - Weight training and AIS stretching - 40 min; bike, 60min., Z2 hills, 118 watts avg., 12.82mi, AHR 125, 805 Kcal @ 50%
July 29, 2008 - Bike, 60min., Z3 trainer, 18.48mi, AHR 135, 943 Kcal @ 40%
July 31, 2008 - Weight training and AIS stretching - 40 min; run, 30min., Z3 treadmill, 4.23km, 7:05/km pace, AHR 136, 444 Kcal @ 40%
Aug 2, 2008 - Test Triathlon: Swim, Z1 endurance, 750m, 28 min; Bike, 28min., Z2 hills, 10k; Run, 20min., Z2 tempo, 2.93k, AHR 150, 953 Kcal @ 30%
August 5, 2008 - Bike, 40min., Z1 endurance, 8.48mi, AHR 125, 543 Kcal @ 50%
August 6, 2008 - Swim, 25min., Z1 recovery, 500m
August 9, 2008 - Bike, 15min., Z1 spinning; Run, 20min., Z1 powerwalk
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