JULY 2015 Multisport Challenge
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1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
Totals
Swim - 1/5km
Cycle - 81.5/250km
Run - 5/50km
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I'm finding it really hard to get a good balance of swim, cycle & run training in. I guess this is one of the hard parts of it, squeezing it all in.
@csman49 - This would be why I hired a coach.
In all seriousness, though....if you're commuting to work by bike twice a week, you could easily turn one or both of your return commutes into a brick, and run as soon as you get home.
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@csman49 not sure if you are a garmin user, but the online garmin connect sprint plans are free and pretty balanced if you don't want to do a formal plan/coach but want to stick with about 7 hours/week of training. On the plus side, the reminders sync with your calendar/watch and tend to give you longer workouts on weekends.
Got in an olympic tri type day today, and mostly in order with some lifting thrown in to kill time before meeting up with my running partner.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-1-0.25 ladder @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
Total: 2 weights, 36.5 mile run, 163 mile bike, 2.5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 7 weights, 103.5 mile run, 337 mile bike, 7.5 mile swim0 -
Oh, hey guys! What's going on in here? I'm a little late to the party, but here's where I'm at thus far this month:
Swim: 1300 yards
Bike: 105.6 miles
Run: 11.6 miles
Hadn't been running on account of my bum leg, but it felt good enough to get in three short trail runs over the long weekend. Cycling was the real winner this week, though.
@gobonas99 I hear that's a great race! Good luck!!
@csman49 I struggle with balancing them, too. My plan has me taking turns- working out a few weak spots in one specific sport then moving on to the next, while doing maintenance work in the other two. I like it, but YMMV.
@Ohhim your numbers are looking impressive, as always. I envy you! Even when I have enough energy to do that many workouts in a day, I end up distracted by something dumb, like applying for jobs in Antarctica (yes, really...keep your fingers crossed for me lol).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 Cycling Inside: 215 minutes on bicycle on trainer in basement = 3 hours 35 min
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside = 25 hours 31 min
June Walking: 76 km (47.2 miles) in 922 min = 15 hours 22 min
June Time: 2513 min (41 hours 53 min) walking + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
June Total: 569.53 km (353.9 miles) + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
Onward to July!
My goal … move a total of at least 500 km.
Wednesday, 1 July - 9.5 km walking (240 min) ... this was a hike up to the top of a mountain and back.
My photos start with the one labelled "01Jul15_MtCheamClimb_01" ... and there are quite a few. They go on to the second page. https://www.flickr.com/photos/machka-bb/sets/72157654396714698
Thursday, 2 July – 5 km walking (60 min)
Friday, 3 July – 5 km walking (60 min)
Saturday, 4 July – 0 km … this day did not exist for us, crossing the international date line meant that we skipped it all together.
Sunday, 5 July - 1.5 km walking (20 min)
Monday, 6 July - 2.3 km walking (25 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 23.3 km in 405 min
July Other: 0 so far
July Time: 405 min = 6 hours 45 min
Slow start, but we have been travelling ... and now we're back into the depths of winter.
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@SBRRepeat - thanks! Musselman isn't supposed to be quite as hilly as IM70.3 Syr, so I'm hoping I can get closer to a 3:15 bike split. And although the run does have some hills in the middle, the first 2.5 and last 2.5 miles are pancake flat! Plus every day when I check the weather, the chance of rain keeps going down and down! Thank goodness!!
7/6 - 9.33 mi ride before Lofty Ladies in 32:28, 19.3 mi ride at Lofty Ladies in 1:15:35 (with regrouping stops), 2.59 mi ride home from Lofty Ladies in 9:49 - total 1:57:52 - all easy effort with a few hard pushes thrown in.
Totals through 7/6:
Swim: 2.07 miles in 1.32 hours (2 swims)
Bike: 76.81 miles in 4.66 hours (3 rides)
Run: 15.54 miles in 2.64 hours (3 runs)
Yoga:0 -
@Ohhim your numbers are looking impressive, as always. I envy you! Even when I have enough energy to do that many workouts in a day, I end up distracted by something dumb, like applying for jobs in Antarctica (yes, really...keep your fingers crossed for me lol).
@SBRRepeat Good luck - had a friend from HS who ended up at McMurdo for a few months doing research. According to Werner Herzog, they have yoga classes.0 -
1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 26.5km, Run 2km (Brick), plus cycle 26.5km return journey.
Totals
Swim - 1/5km
Cycle - 134.5/250km
Run - 7/50km
As i cycled past our building security, saying Good Morning, i stoppped the bike. T1 started. found my swipe card, into the building, down the lift, racked the bike, light jog through to my locker, switched shoes, dumped the hat and Garmin moved onto my wrist... jog back through the car park, into the lift, up to the ground floor, swipe to exit. Run started. Run back past the security guards, saying Good Morning, and a steady pace around the block before returning to the building, and a final Good Morning to the guards!
They must think i'm crackers....
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@Ohhim your numbers are looking impressive, as always. I envy you! Even when I have enough energy to do that many workouts in a day, I end up distracted by something dumb, like applying for jobs in Antarctica (yes, really...keep your fingers crossed for me lol).
@SBRRepeat Good luck - had a friend from HS who ended up at McMurdo for a few months doing research. According to Werner Herzog, they have yoga classes.
@Ohhim
I hear tell they also have Zumba and a weight room at McMurdo. What more could you possibly need?
@csman49 that's brilliant! Poor baffled security guards... Ours get confused when I take a walk around the block (I think they actually get paid to keep us IN rather than bad guys out), I can only imagine how astounding a brick workout would be.0 -
Felt pretty dead today, as it was the first day this month that my google fit app didn't show 4+ hours of exercise when adding in my walking time. I'll try to keep tomorrow's total under 2 hours. On the plus side, it was an awesome day for my baseball team (win + double-header losses for our division rival).
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-1-0.25 ladder @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
Total: 2 weights, 43.5 mile run, 174 mile bike, 3 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 7 weights, 96.5 mile run, 326 mile bike, 7 mile swim0 -
7/7 - 1.15 mi super easy open water swim in 48:57
7/8 - pre-race brick: 9 mile bike in 32:15 (100rpm cadence, avg speed 16.7mph) and 1.7 mi "get the effort up" run in 15:28 (avg pace 8:50 min/mi)
Totals through 7/8:
Swim: 3.22 miles in 2.13 hours (3 swims)
Bike: 85.81 miles in 5.20 hours (4 rides)
Run: 17.20 miles in 2.89 hours (4 runs)
Yoga:
The Corporate Tri is tomorrow (mini sprint). I'm not nervous at all about the race...what I'm nervous about is playing the National Anthem on my flute before the race!!
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1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 26.5km, Run 2km (Brick), plus cycle 26.5km return journey.
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle 53km (commute to work/back)
Totals
Swim - 2/5km
Cycle - 187.5/250km
Run - 7/50km
Swim School was great! Different instructor (cute too), spotted a few things i wasn't doing, some minor adjustments, and for once i felt like i was cutting THROUGH the water, rather than resistance! Need to practice and get those muscles conditioned.
Traffic MAYHEM in London, tube strikes. Also, paused my Garmin after nearly stacking it on a cobbled bridge, so i could make some adjustments. Forgot to resume it until another 5km had passed. I'd made SUCH a good effort at the uphill Strava segment too!
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what I'm nervous about is playing the National Anthem on my flute before the race!!
@gobonas99 this one time, at band camp.....
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An email that went out to the company (i got permission prior to copy/paste). This is one member of our company tri team's reason for signing up
Damian's Story - Why I 'tri'
I’m truly delighted that the Optum International triathlon team has chosen to raise money for the Sick Children’s Trust (SCT); a charity that I had never heard of until two and half years ago, but is now a cause that is very close to my heart.
On Christmas Eve 2012 my then four year old daughter, Evie, was emergency transferred to Addenbrookes hospital in Cambridge for life saving surgery for intestinal failure and septicemia.
Evie spent the next two months of her life between critical care and high dependency as she had a number of operations. Thanks to the exceptional critical care team and some very skilled paediatric surgeons, Evie is around today and back to full fitness.
Throughout, my family was supported by some wonderful friends, relatives, Optum workmates and the SCT – all of whom I owe a great debt of gratitude.
The SCT has ten ‘homes from home’ around the country and have supported over 40,000 families since foundation in 1982. They exist to aid the recovery of sick children by supporting the whole family; providing onsite accommodation for families with seriously ill children. It meant that my wife Kirsty and I were able to be with Evie 24 hours a day/7 days a week. They provided us with a room and access to a kitchen, laundry room and a playroom for Evie’s brother, Roddy. It allowed one of us to get some sleep away from the ward whilst the other sat with Evie. In all, the SCT helped keep us sane in a period of great worry and distress.
Today, Evie and Roddy argue and fight like extras in Game of Thrones, have just one volume setting: loud, and are determined to chisel away at my sleep/patience/sanity. It is a relentless war of attrition and I am losing. However, I will never forget how fortunate my wife, Kristy, and I are to have had all the support we did in our time of need, not least from the SCT.
This is why I’ve signed up for the Triathlon. We have a dedicated team who are all a little nervous but ultimately very excited about swimming, cycling and running around East London. All the team has been very supportive of one another and training has really ramped up. There is talk of cramps, chaffing and body butter – conversations that no one really enjoys. We will all be delighted to finish the course but would be truly ecstatic if, in doing so, we were also able to raise our target of £2500 for charity (which will then be doubled by Optum).
So please do whatever you can to sponsor us and support the SCT – there will be a family at the end of your kind gesture who will be forever grateful.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 Cycling Inside: 215 minutes on bicycle on trainer in basement = 3 hours 35 min
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside = 25 hours 31 min
June Walking: 76 km (47.2 miles) in 922 min = 15 hours 22 min
June Time: 2513 min (41 hours 53 min) walking + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
June Total: 569.53 km (353.9 miles) + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
Onward to July!
My goal … move a total of at least 500 km.
Wednesday, 1 July - 9.5 km walking (240 min) ... this was a hike up to the top of a mountain and back.
My photos start with the one labelled "01Jul15_MtCheamClimb_01" ... and there are quite a few. They go on to the second page. https://www.flickr.com/photos/machka-bb/sets/72157654396714698
Thursday, 2 July – 5 km walking (60 min)
Friday, 3 July – 5 km walking (60 min)
Saturday, 4 July – 0 km … this day did not exist for us, crossing the international date line meant that we skipped it all together.
Sunday, 5 July - 1.5 km walking (20 min)
Monday, 6 July - 2.3 km walking (25 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 23.3 km in 405 min
July Other: 0 so far
July Time: 405 min = 6 hours 45 min
Slow start, but we have been travelling ... and now we're back into the depths of winter.
Tuesday, 7 July - 2.7 km (30 min)
Wednesday, 8 July - 3.3 km (40 min)
Thursday, 9 July - 3.8 km (45 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 33.1 km in 520 min
July Other: 0 so far
July Time: 520 min = 8 hours 40 min
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7/9 - Corporate Tri - official time 1:03:41 (don't have official splits yet). times per my garmin: swim 704y in 13:26 (1:54/100y), T1 1:51, bike 8.75 miles in 27:30 (avg 19.1mph, avg cadence 85, avg hr 176, max hr 185), T2 1:56, run 1.97 miles in 19:10 (avg pace 9:43 min/mi, avg cadence 182, avg hr 183, max hr 191) - overall per garmin 1:03:52. finished 3rd in AG (F30-39 - well, technically 5th, but the first 2 were top 3 OA female so they didn't count in AG - 13 total in AG incl the OA's), 12 of 46 Females. 34 of 92 overall (not inluding relays)
Totals through 7/9:
Swim: 3.62 miles in 2.35 hours (4 swims)
Bike: 94.69 miles in 5.66 hours (5 rides)
Run: 19.17 miles in 3.21 hours (5 runs)
Yoga:
Oh...and outside of the pouring rain, the National Anthem went flawlessly. I'll have a full race report later 0 -
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@gobonas99 congrads on the great race/anthem performance! Very impressive swim & bike paces!
Finally took an off day yesterday, resting for the most part, but getting in my ballpark commute by bike. Today was pretty light, as my mid-day run included 4 miles of speedwork (0.25-1 mile-0.25 pyramid at 1:43/400m pace) which wore me out. Last day for my 1-month northern gym membership as well, so just lots of biking/running until I get back to the south early next week.
7/1 - 1 mile swim, 25 mile bike, 6 mile run
7/2 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 7 min/mile), 15 mile bike
7/3 - 5 mile run, 71 mile bike
7/4 - 30 min weights, 0.5 mile swim, 11 mile bike
7/5 - 13 mile run, 18 mile bike
7/6 - 1 mile swim, 23 mile bike, 25 min weights, 6.5 mile run
7/7 - 7 mile run, 0.5 mile swim, 11 mile bike
7/8 - 11 mile bike
7/9 - 6 mile run (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:52 min/mile), 30 min lift, 0.5 mile swim, 11 mile bike
Total: 3 weights, 49.5 mile run, 196 mile bike, 3.5 mile swim
Goal: 9 weights, 140 mile run, 500 mile bike, 10 mile swim
Remaining: 7 weights, 90.5 mile run, 304 mile bike, 6.5 mile swim0 -
1/7 - Swim, 1km (1hr swim school, estimated distance)
2/7 - Cycle, 53km (commute to work/back)
4/7 - Cycle, 28.5km
6/7 - Run, 5km
7/7 - Cycle, 26.5km, Run 2km (Brick), plus cycle 26.5km return journey.
8/7 - Swim, 1km (estimated. Swim School)
9/7 - Cycle, 53km (commute to work/back)
11/7 - Swim, just a casual pool session with child.
Totals
Swim - 2.5/5km
Cycle - 187.5/250km
Run - 7/50km
Numbnuts here forgot to lock the rabbit away last night, looks like a fox took her. And a very inconsolable 6yr old. Still, an hour and half in the pool followed by Mcdonalds seems to have done the trick.
Managed to reinforce some of what I learnt Thursday, and was even told that my stroke is 'graceful'. I strive for efficiency over speed, so graceful is good.
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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
June Cycling Inside: 215 minutes on bicycle on trainer in basement = 3 hours 35 min
June Cycling Outside: 493.53 km (306.6 miles) in 1531 min cycling outside = 25 hours 31 min
June Walking: 76 km (47.2 miles) in 922 min = 15 hours 22 min
June Time: 2513 min (41 hours 53 min) walking + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
June Total: 569.53 km (353.9 miles) + cycling inside + 1 hour paddling in a sea kayak + some extra time climbing flights of stairs
Onward to July!
My goal … move a total of at least 500 km.
Wednesday, 1 July - 9.5 km walking (240 min) ... this was a hike up to the top of a mountain and back.
My photos start with the one labelled "01Jul15_MtCheamClimb_01" ... and there are quite a few. They go on to the second page. https://www.flickr.com/photos/machka-bb/sets/72157654396714698
Thursday, 2 July – 5 km walking (60 min)
Friday, 3 July – 5 km walking (60 min)
Saturday, 4 July – 0 km … this day did not exist for us, crossing the international date line meant that we skipped it all together.
Sunday, 5 July - 1.5 km walking (20 min)
Monday, 6 July - 2.3 km walking (25 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 23.3 km in 405 min
July Other: 0 so far
July Time: 405 min = 6 hours 45 min
Slow start, but we have been travelling ... and now we're back into the depths of winter.
Tuesday, 7 July - 2.7 km (30 min)
Wednesday, 8 July - 3.3 km (40 min)
Thursday, 9 July - 3.8 km (45 min)
Subtotals:
July Cycling: 0 km so far
July Walking: 33.1 km in 520 min
July Other: 0 so far
July Time: 520 min = 8 hours 40 min
Friday 10 - 4.7 km walking (55 min)
Saturday 11 - 27.5 km cycling outside (80 min)
Sunday 12 - 26.2 km cycling outside (75 min)
Subtotals:
July Cycling: 53.7 km in 155 min
July Walking: 37.8 km in 575 min
July Other: a few minutes climbing stairs
July Time: 730 min = 12 hours 10 min
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