June 2015 Multisport Challenge
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@Davide0910 London virgin tri, I'm at that too!Davide0910 wrote: »Hi all, I've got a sprint tri coming up this weekend and olympic in London in August - nice to meet you!0 -
@gobonas99 You are killing it. Wow!!
I'm tired too. Very tired. Let's see.
6/6: 3x brick - 15 mile cycle/3 mile run, repeat three times
6/7: 6 mile run in 90 degree heat (on purpose - I'm an electrolyte science experiment)
6/8: weights
6/9: (so far...) 5.5 miles on the track w/ 4x1 mile repeats at 8:00-8:10 pace
I have a 1.5 hour trainer ride tonight.
My legs are all twitchy and I want a nap.
Happy training friends!!
-Kat
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Lots of travel the last few days with too much time spent sitting. Plenty of pool time planned for the next week to get me caught up on that.
@gobonas99 - Good luck with the recovery. I've had friends do 3 full weeks of (injury induced) rest after their peek week and still PR. I came within a minute of a PR on a recent half marathon after 2 weeks of injury related cutting as well, so don't feel bad about injury recovery rest days!
6/1 - 0.3 mile swim, 15 mile bike
6/2 - 6 mile bike, 5 mile run
6/3 - 30 min weights, 4.5 mile run
6/4 - 65 mile bike, 5 mile run
6/5 - 50 mile bike
6/6 - 30 min weights, 0.5 mile run (weight warm-up)
6/7 - 10 mile run
6/8 - rest
6/9 - 4.5 mile run, 30 min weights, 12 mile bike
Total: 3 weights, 29.5 miles running, 148 miles biking, 0.3 mile swimming
Goal: 9 weights, 140 miles running, 500 miles biking, 8 miles swimming
Remaining: 6 weights, 110.5 miles running, 352 miles biking, 7.7 miles swimming0 -
@ironmankat - thanks. I slept 9.5 hours on Sunday night and 9 hours last night. not counting my nap after my ride on sunday. and I'm ready for bed now (10:15pm) LOL!
@Ohhim - thanks...that gives me hope
tho any time will be a PR for me, since this is my first time doing the 70.3 (or any 70.3 for that matter LOL). But my hamstring is feeling pretty good tonight after the race (which I PR'd by over 9 minutes) 
Definitely starting my taper this week, thank goodness - easy LL ride yesterday, 3.5 mile race today, 2200y swim tomorrow, 90 min brick thurs (75/15), core/stretch/rest on Friday....don't have sat/sun wkos yet, because my coach wants to see how my hammy is doing after wed/thurs workouts...but sat should be on the shorter side (my husband's nephew is getting married in the afternoon, and I want to go cheer on my teammates at a tri that morning).
6/9 - JPM Chase Corporate Challenge - 3.52 miles in 30:44 (official time). Avg pace 8:45 min/mi. EIGHT-FORTY-FREAKING-FIVE!!!! I've never averaged that fast before, in a race or in training! I'm ecstatic!!
Totals through 6/9:
Swim: 2.89 miles in 1.81 hours (2 swims)
Bike: 110.20 miles in 7.85 hours (4 rides)
Run: 15.95 miles in 2.83 hours (3 runs)
Yoga: 1 class (plus 15 min bonus yoga after LL)0 -
6/9 - JPM Chase Corporate Challenge - 3.52 miles in 30:44 (official time). Avg pace 8:45 min/mi. EIGHT-FORTY-FREAKING-FIVE!!!! I've never averaged that fast before, in a race or in training! I'm ecstatic!!
@gobonas99 Excellent!! Well done Sometimes we surprise ourselves! But you been working hard, you damn well earned it.
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1/6 - Swim, 0.7km
2/6 - Swim, 0.96km
2/6 - Cycle, 5.6km (Turbo Trainer)
3/6 - Run, 5km
3/6 - Swim, 1.2km
4/6 - Cycle, 28km (Commute to work)
4/6 - Cycle, 28km
7/6 - Swim, 1.6km OWS (2 laps, yesss!)
7/6 - Run, 4.3km
10/6 - Run, 5km
Totals:
Swim - 4.46/5km
Cycle - 61.6/50km
Run - 14.3/50km
Last 2 runs, i've upped my pace a bit, but from higher cadence rather than larger steps. The faster pace has wiped me out during the run, but we'll get there. The more i do it, the longer that pace will last, right??
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Joining in a little late and because it is my first month doing this kind of challenge, I'm just going to see how I go without seeing any goals. I have National Fencing Championships at the end of the month so most of my training is focused on prepping for that. I will log minutes as most of my training happens indoors and doesn't have distance involved.
Including today (10 June) my totals for the months so far are:
Bag fitness: 4 hours 45 minutes
Fencing: 6 hours
Brazilian Jiu Jitsu: 5 hours 30 minutes
Total: 16 hours 15 minutes0 -
1/6 - Swim, 0.7km
2/6 - Swim, 0.96km
2/6 - Cycle, 5.6km (Turbo Trainer)
3/6 - Run, 5km
3/6 - Swim, 1.2km
4/6 - Cycle, 28km (Commute to work)
4/6 - Cycle, 28km
7/6 - Swim, 1.6km OWS (2 laps, yesss!)
7/6 - Run, 4.3km
10/6 - Run, 5km
10/6 - Swim, 750m (approx, swim school)
Totals:
Swim - 5.16/5km
Cycle - 61.6/50km
Run - 14.3/50km
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I skipped my trainer ride last night and sat on my butt watching tv. It was a good call. I feel much less fatigue in me legs. Sometimes you just need to rest.
6-10: morning weights/core; 5 mile group run tonight
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Ended up lifting 2 days in a row (different parts) as a bit of an experiment. Now that we are 1/3 of the way through the month, I'm roughly on track in terms of total exercise hours, but about an hour behind on running and swimming time.
6/1 - 0.3 mile swim, 15 mile bike
6/2 - 6 mile bike, 5 mile run
6/3 - 30 min weights, 4.5 mile run
6/4 - 65 mile bike, 5 mile run
6/5 - 50 mile bike
6/6 - 30 min weights, 0.5 mile run (weight warm-up)
6/7 - 10 mile run
6/8 - rest
6/9 - 4.5 mile run, 30 min weights (tri/bi/chest/delts), 12 mile bike
6/10 - 7 mile run, 30 min weights (legs/back/abs), 0.7 mile swim, 12 mile bike
Total: 4 weights, 36.5 miles running, 160 miles biking, 1 mile swimming
Goal: 9 weights, 140 miles running, 500 miles biking, 8 miles swimming
Remaining: 5 weights, 104.5 miles running, 340 miles biking, 7 miles swimming0 -
6/1-2500 m. swim and 13.5 mi. bike
6/2- 3 mile run with strides
6/3- rest
6/4-run on trails-5.7 mi. 2000 m. Swim
6/5- rest
6/6- 2600m swim plus 14.1 mi. bike
6/7- 31.5 miles bike, 1.5 run
6/8- swim- 1900m
6/9- really tough, albeit short (3.1 miles), trail run in heat and humidity. Having real trouble adjusting my pace to keep my heart rate in line when I'm on trails instead of the road. Hopefully that will come in time.
Followed my run with a short-ish spin (14.5 mi), mostly granny geared it around and gawked at all the mansions up on the hill. Did a few climbs and descents- which I've traditionally been quite scared of.
6/10- REST!!! Beer+ice cream + tacos!! I needed an actual break, it was nice.
Swim: 9000 m
Bike: 73.5 mi
Run: 14.2 mi
X-train: 30 minutes yoga
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March Cycling: 409.33 km (254.34 miles) = 21 hours 55 min
March Walking: 80.47 km (50 miles) = 16 hours 9 min
March Total: 489.8 km (304.3 miles) = 38 hours 4 min
April Cycling: 384.15 km (238.7 miles) = 20 hours 35 min
April Walking: 107.79 km walking (67 miles) = 22 hours 31 min
April Total: 491.94 km (305.6 miles) = 43 hours 6 min
May Cycling: 259.06 km (160.9 miles)
May Walking: 102.75 km (63.8 miles)
May Time: 2060 min (34 hours 20 min) walking & cycling + 45 min stairs & weights + 45 min cycling inside
May Total: 361.81 km (224.8 miles) + stairs, weights and cycling inside = 35 hours 50 min
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June Totals
01 Mon - 2 km walk (25 min) + 60 min on bicycle on trainer in basement
02 Tues - 5.6 km walking (70 min) ... utility + beach
03 Wed - 3 km walking (35 min) + 50 min on bicycle on trainer in basement
04 Thurs - 2.5 km walking (30 min) + 5 flights of stairs ... tired today
05 Fri - 3.6 km walking (45 min) + 10 flights of stairs ... so far, there might be a bit more yet.
Sub-Totals
June Cycling: 110 minutes on bicycle on trainer in basement
June Walking: 16.7 km (10.3 miles)
June Time: 315 min (5 hours 15 min) walking + cycling + some extra time climbing flights of stairs
06 Sat - 100 kilometre ride on our Bike Friday Pocket Llamas (folding bikes). The route was relatively flat, but had the added challenge of rain for the first half of the ride. Fortunately it was a warm day for winter, and wasn't at all windy for a change!
That was the longest distance we have ridden the folding bikes so far. It was kind of a test ride to see how we would go over that distance. We were reasonably comfortable. I was having a few back/right hip issues, but stretching seemed to help.
100.72 km in 6 hours 25 min 34 sec total.
(Moving time was 5 hours 31 min 26 sec)
07 Sun - 3.2 km walking (40 min) ... to the beach!
08 Mon - 60 min cycling on bicycle on trainer in the basement
Sub-Totals
June Cycling Inside: 170 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 19.9 km (12.3 miles) in 245 min
June Time: 745 min (12 hours 25 min) walking + cycling + some extra time climbing flights of stairs
09 Tues - 1.5 km walking (18 min) + 45 min on bicycle on trainer in basement
10 Wed - 4.5 km walking (55 min)
Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 25.9 km (16 miles) in 318 min
June Time: 863 min (14 hours 23 min) walking + cycling + some extra time climbing flights of stairs
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6/9 - JPM Chase Corporate Challenge - 3.52 miles in 30:44 (official time). Avg pace 8:45 min/mi. EIGHT-FORTY-FREAKING-FIVE!!!! I've never averaged that fast before, in a race or in training! I'm ecstatic!!
@gobonas99 Excellent!! Well done Sometimes we surprise ourselves! But you been working hard, you damn well earned it.
@csman49 - thanks!
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6/10 - 2200Y swim in 45:46 (avg 2:05/100Y)
Totals through 6/10:
Swim: 4.14 miles in 2.57 hours (3 swims)
Bike: 110.20 miles in 7.85 hours (4 rides)
Run: 15.95 miles in 2.83 hours (3 runs)
Yoga: 1 class (plus 15 min bonus yoga after LL)
11 days...0 -
March Cycling: 409.33 km (254.34 miles) = 21 hours 55 min
March Walking: 80.47 km (50 miles) = 16 hours 9 min
March Total: 489.8 km (304.3 miles) = 38 hours 4 min
April Cycling: 384.15 km (238.7 miles) = 20 hours 35 min
April Walking: 107.79 km walking (67 miles) = 22 hours 31 min
April Total: 491.94 km (305.6 miles) = 43 hours 6 min
May Cycling: 259.06 km (160.9 miles)
May Walking: 102.75 km (63.8 miles)
May Time: 2060 min (34 hours 20 min) walking & cycling + 45 min stairs & weights + 45 min cycling inside
May Total: 361.81 km (224.8 miles) + stairs, weights and cycling inside = 35 hours 50 min
~~~~~~~~~~~~~~~~~~~~~~~~~~~
June Totals
01 Mon - 2 km walk (25 min) + 60 min on bicycle on trainer in basement
02 Tues - 5.6 km walking (70 min) ... utility + beach
03 Wed - 3 km walking (35 min) + 50 min on bicycle on trainer in basement
04 Thurs - 2.5 km walking (30 min) + 5 flights of stairs ... tired today
05 Fri - 3.6 km walking (45 min) + 10 flights of stairs ... so far, there might be a bit more yet.
Sub-Totals
June Cycling: 110 minutes on bicycle on trainer in basement
June Walking: 16.7 km (10.3 miles)
June Time: 315 min (5 hours 15 min) walking + cycling + some extra time climbing flights of stairs
06 Sat - 100 kilometre ride on our Bike Friday Pocket Llamas (folding bikes). The route was relatively flat, but had the added challenge of rain for the first half of the ride. Fortunately it was a warm day for winter, and wasn't at all windy for a change!
That was the longest distance we have ridden the folding bikes so far. It was kind of a test ride to see how we would go over that distance. We were reasonably comfortable. I was having a few back/right hip issues, but stretching seemed to help.
100.72 km in 6 hours 25 min 34 sec total.
(Moving time was 5 hours 31 min 26 sec)
07 Sun - 3.2 km walking (40 min) ... to the beach!
08 Mon - 60 min cycling on bicycle on trainer in the basement
Sub-Totals
June Cycling Inside: 170 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 19.9 km (12.3 miles) in 245 min
June Time: 745 min (12 hours 25 min) walking + cycling + some extra time climbing flights of stairs
09 Tues - 1.5 km walking (18 min) + 45 min on bicycle on trainer in basement
10 Wed - 4.5 km walking (55 min)
Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 25.9 km (16 miles) in 318 min
June Time: 863 min (14 hours 23 min) walking + cycling + some extra time climbing flights of stairs
11 Thurs - 2.3 km walking (25 min)
12 Fri - stairs
Sub-Totals
June Cycling Inside: 215 minutes on bicycle on trainer in basement
June Cycling Outside: 100.72 km (62.5 miles) in 330 min cycling outside
June Walking: 28.2 km (17.5 miles) in 343 min
June Time: 888 min (14 hours 48 min) walking + cycling + some extra time climbing flights of stairs
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6/11 - Brick: 19.98 mile bike in 1:15:31 (pe 6/7), 1.61 mile run in 15:21 (easy)
Totals through 6/11:
Swim: 4.14 miles in 2.57 hours (3 swims)
Bike: 130.18 miles in 9.11 hours (5 rides)
Run: 17.56 miles in 3.09 hours (4 runs)
Yoga: 1 class (plus 15 min bonus yoga after LL)
10 days...0 -
Spent a bunch of today running errands by bike, but with urban traffic, the miles weren't exactly piling up. Still, got a few key things taken care of. Also, slowly catching up in the pool, which helps, as it is my weakest discipline.
6/1 - 0.3 mile swim, 15 mile bike
6/2 - 6 mile bike, 5 mile run
6/3 - 30 min weights, 4.5 mile run
6/4 - 65 mile bike, 5 mile run
6/5 - 50 mile bike
6/6 - 30 min weights, 0.5 mile run (weight warm-up)
6/7 - 10 mile run
6/8 - rest
6/9 - 4.5 mile run, 30 min weights (tri/bi/chest/delts), 12 mile bike
6/10 - 7 mile run, 30 min weights (legs/back/abs), 0.7 mile swim, 12 mile bike
6/11 - 17 mile bike, 5 mile bike (expresso), 6 mile run, 1 mile swim
Total: 4 weights, 42.5 miles running, 182 miles biking, 2 mile swimming
Goal: 9 weights, 140 miles running, 500 miles biking, 8 miles swimming
Remaining: 5 weights, 97.5 miles running, 318 miles biking, 6 miles swimming0 -
6/1-2500 m. swim and 13.5 mi. bike
6/2- 3 mile run with strides
6/3- rest
6/4-run on trails-5.7 mi. 2000 m. Swim
6/5- rest
6/6- 2600m swim plus 14.1 mi. bike
6/7- 31.5 miles bike, 1.5 run
6/8- swim- 1900m
6/9- 3.1 mi run, 14.5 mi bike
6/10- REST!!! Beer+ice cream + tacos!!
6/11- 7.6 mi. flat trail run. I was supposed to swim first, but really needed a nap and to decompress from work a bit. Glad I did because it felt great to run on fresh legs, instead of running directly after swim intervals.
Looks like I'm staring down the barrel of a very long swim session tomorrow.
Swim: 9000 m
Bike: 73.5 mi
Run: 21.8 mi
X-train: 40 minutes yoga0 -
11 June: 45 minute bag fitness class and two fencing sessions, one 45 minutes and the other 1 hour.
June totals so far are:
Bag fitness: 5 hours 30 minutes
Fencing: 7 hours 45 minutes
Brazilian Jiu Jitsu: 5 hours 30 minutes
Total: 18 hours 45 minutes
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1/6 - Swim, 0.7km
2/6 - Swim, 0.96km
2/6 - Cycle, 5.6km (Turbo Trainer)
3/6 - Run, 5km
3/6 - Swim, 1.2km
4/6 - Cycle, 28km (Commute to work)
4/6 - Cycle, 28km
7/6 - Swim, 1.6km OWS (2 laps, yesss!)
7/6 - Run, 4.3km
10/6 - Run, 5km
10/6 - Swim, 750m (approx, swim school)
12/6 - Cycle, 28km (Commute to work)
Totals:
Swim - 5.16/5km
Cycle - 89.6/50km
Run - 14.3/50km
25.7kmh average speed (moving time). Not bad at all, considering its through London at rush hour. Picked up a drafting fairy and couldn't shake him so let him tag on whilst i bridged the gap to the next rider, my fairy then obligingly took his turn up front, makes for a nice bit of pace through Regents Park :oD0
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