The Five Second Update

Posted on July 5, 2008 by Ironhead

OK, so I’m done my massive project for work. Only lost one day of training…thank God today was a rest day. Tomorrow’s a test tri at the West Van Aquatic Centre - 20 minutes in the pool, 40 minutes on the trainer, 20 minutes on the treadmill. Then I go right into taper Sunday morning. [...]

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    Seahiker - Peter Scott

    Pacific Multisport

    Lifesport Coaching

    Triathlon BC

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  • My Current iPod Obsessions:

    Anthrax - Only

    Shinedown - Devour

    AC/DC - For Those About To Rock (We Salute You)

    Sixx AM - Life Is Beautiful

    The Foo Fighters - The Pretender

    Linkin Park - Given Up

    The Chemical Brothers - Setting Sun

    Paul Oakenfold - Not Over

    Moist - Underground

    Matthew Good Band - Indestructible

  • Training for 2008

    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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