OCTOBER 2015 Multisport Challenge! (Halloween edition)
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3/10 - Run, 5km
11/10 - Run, 5km
13/10 - Run, 5.5km Intervals - 4:19/km fast pace, 6:00/km slow pace
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 15.5km
Never really been all that into intervals and all that jazz, just always preferred to do the distance. But, set up a new training plan in Endo and today happened to be intervals day, so why not? And actually, i quite enjoyed it! I have a 10km towards the end of November, so looking to hit it in 52mins (pb was set during a HM in may at 53'33)
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10/5 - lofty ladies ride! 13.24 miles in 43:52
10/6 - easy 1500Y swim in 33:26, and 10x25 kick drills with 15 sec rest btw in 9:17 - total 42:43
10/7 - easy trainer ride with 3x2 min pe8 efforts in the middle - 22.01 miles in 1:29:50
10/8 - rest day
10/9 - trainer ride (15 easy, 30 TT, 15 tempo) - 16.01 miles in 1:02:46
10/10 - Camp Talooli Fall Fun Run 5k - 2.92 miles per garmin in 29:26
10/11 - rest day
10/12 - Brick: Lofty Ladies ride! 13.28 miles in 45:17 and easy 1.5 mile run in 15:16 - total 1:00:33
10/13 - easy 4 mile run in 39:43
Totals through 10/13:
Swim: .99 miles in .71 hours (1 swim)
Bike: 124.25 miles in 7.75 hours (7 rides)
Run: 17.82 miles in 3.10 hours (4 runs)
Yoga: I'm a slacker LOL
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Was a bit under the weather yesterday, so took it pretty easy, but was feeling better today so ended up being a bit more active. With the halfway point of the month in another day and a half, it looks like I'll be right on track with just my usual daily biking, lifting, and another 1 mile swim session tomorrow.
10/1 - Swim 0.5 miles, Bike 22 miles, Run 7 miles
10/2 - Lift 40 min, Bike 21 miles, Run 8.5 miles
10/3 - Bike 21 miles, Swim 0.5 miles, Run 4 miles
10/4 - Bike 11 miles, Run 9 miles
10/5 - Run 8.5 miles, Bike 20 miles
10/6 - Bike 7 miles, Run 8.5 miles, Lift 40 min
10/7 - Bike 20 miles, Run 8 miles, Swim 1 mile
10/8 - Run 8 miles, Bike 30 miles, Swim 0.5 mile
10/9 - Run 9 miles, Lift 40 min, Swim 0.5 mile
10/10 - Run 4 miles, Bike 15 miles
10/11 - Run 8 miles, Bike 50 miles
10/12 - Run 7 miles, Lift 45 min, Swim 0.2 miles
10/13 - Bike 9 miles
10/14 - Run 9 miles, Bike 31 miles, Swim 1 mile
Total: Run 98.5, Bike 257, Swim 4.2, Lift 4
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 71.5, Bike 293, Swim 5.8, Lift 60 -
3/10 - Run, 5km
11/10 - Run, 5km
13/10 - Run, 5.5km Intervals - 4:19/km fast pace, 6:00/km slow pace
15/10 - Run, 4.6km Intervals - 6:00/km, 1.2km at 4:30, 6:00/km
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 20.1km
More intervals again, although it was 10 mins warm up, push hard for 1.2km then 10 mins cool down. Still felt good!
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Oct 9 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 5 - 6.4 km (75 min) walking + 25 flights of stairs (18 min)Review ...
March: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep: 306.7 km (190.6 miles) = 35 hour 2 min
Spring has sprung and DST starts this weekend so the plan is ... more than September. Especially more walking and cycling outside.
Oct 1 - 2.8 km (35 min) walking + 25 flights of stairs (18 min)
Oct 2 - 5.5 km (65 min) walking + 25 flights of stairs (18 min)
Oct 3 - 27.3 km (85 min) cycling ... outside on the cycleway. Hot and windy, very windy. Challenging ride out, quick ride back.
Oct 4 - 20.3 km (65 min) cycling ... outside on the eastern shore path. Really nice day. Slightly cooler and much less windy.
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 8.3 km (100 min)
Oct Stairs: 50 flights (36 min)
Oct Time Total: 286 min = 4 hour 46 min
Oct Distance Total: 55.9 km = 34.7 miles
Oct 6 - 2 km (25 min) walking + 25 flights of stairs (18 min)
Oct 7 - 8.8 km (110 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 25.5 km (310 min)
Oct Stairs: 125 flights (90 min)
Oct Time Total: 550 min = 9 hour 10 min
Oct Distance Total: 73.1 km = 45.4 miles
Oct 8 - 6.5 km (80 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 32 km (390 min)
Oct Stairs: 150 flights (108 min)
Oct Time Total: 648 min = 10 hour 48 min
Oct Distance Total: 79.6 km = 49.5 miles
I've also done a little bit of weight lifting in there ... not much, maybe 15 min. Just enough to make me a little bit sore the next day.
Oct 10 - 40.2 km (120 min) ... outside on the cycleway and beyond.
Oct 11 - 40.4 km (125 min) ... up and over a small range, some strenuous climbing involved.
Plus some more weightlifting!
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 39.6 km (480 min)
Oct Stairs: 175 flights (126 min)
Oct Time Total: 1001 min = 16 hour 41 min
Oct Distance Total: 167.8 km = 104.3 miles
Oct 12 - 3.1 km (35 min) walking + 25 flights of stairs (18 min)
Oct 13 - 8.4 km (100 min) walking + 25 flights of stairs (18 min)
Oct 14 - 8.8 km (100 min) walking + 25 flights of stairs (18 min)
Oct 15 - 6.3 km (75 min) walking + 25 flights of stairs (18 min)
Plus weightlifting on Tues and Thurs.
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 66.2 km (790 min)
Oct Stairs: 275 flights (198 min)
Oct Time Total: 1383 min = 23 hour 3 min
Oct Distance Total: 194.4 km = 120.8 miles
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10/14 - 2x20min TT swim with 3 min rest btw: set 1 950Y in 20:40, set 2 900Y in 20:08 - total 43:50
10/15 - Brick: 15.02 mile bike pe8 in 48:13 and 3.1 mile run pe 5/6 in 30:26 - total 1:18:39
10/16 - rest day
Totals through 10/16:
Swim: 2.07 miles in 1.44 hours (2 swims)
Bike: 139.27 miles in 8.55 hours (8 rides)
Run: 20.92 miles in 3.60 hours (5 runs)
Yoga: I'm a slacker LOL 0 -
Just some lifting, running, and biking the past 2 days. Figuring out my hydration solution for my TT bike (double-water bottle mount in the back + aerobar bottle rocket mount), so I've been testing it out this week.
10/1 - Swim 0.5 miles, Bike 22 miles, Run 7 miles
10/2 - Lift 40 min, Bike 21 miles, Run 8.5 miles
10/3 - Bike 21 miles, Swim 0.5 miles, Run 4 miles
10/4 - Bike 11 miles, Run 9 miles
10/5 - Run 8.5 miles, Bike 20 miles
10/6 - Bike 7 miles, Run 8.5 miles, Lift 40 min
10/7 - Bike 20 miles, Run 8 miles, Swim 1 mile
10/8 - Run 8 miles, Bike 30 miles, Swim 0.5 mile
10/9 - Run 9 miles, Lift 40 min, Swim 0.5 mile
10/10 - Run 4 miles, Bike 15 miles
10/11 - Run 8 miles, Bike 50 miles
10/12 - Run 7 miles, Lift 45 min, Swim 0.2 miles
10/13 - Bike 9 miles
10/14 - Run 9 miles, Bike 31 miles, Swim 1 mile
10/15 - Lift 45 min, Run 1 mile, Bike 20 miles
10/16 - Run 5 miles, Bike 20 miles
Total: Run 104.5, Bike 297, Swim 4.2, Lift 5
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 65.5, Bike 253, Swim 5.8, Lift 50 -
3/10 - Run, 5km
11/10 - Run, 5km
13/10 - Run, 5.5km Intervals - 4:19/km fast pace, 6:00/km slow pace
15/10 - Run, 4.6km Intervals - 6:00/km, 1.2km at 4:30, 6:00/km
17/10 - Run, 5km Course PB
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 25.1km
Course PB by a huge 24 seconds according to my watch!0 -
Oct 9 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 5 - 6.4 km (75 min) walking + 25 flights of stairs (18 min)Review ...
March: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep: 306.7 km (190.6 miles) = 35 hour 2 min
Spring has sprung and DST starts this weekend so the plan is ... more than September. Especially more walking and cycling outside.
Oct 1 - 2.8 km (35 min) walking + 25 flights of stairs (18 min)
Oct 2 - 5.5 km (65 min) walking + 25 flights of stairs (18 min)
Oct 3 - 27.3 km (85 min) cycling ... outside on the cycleway. Hot and windy, very windy. Challenging ride out, quick ride back.
Oct 4 - 20.3 km (65 min) cycling ... outside on the eastern shore path. Really nice day. Slightly cooler and much less windy.
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 8.3 km (100 min)
Oct Stairs: 50 flights (36 min)
Oct Time Total: 286 min = 4 hour 46 min
Oct Distance Total: 55.9 km = 34.7 miles
Oct 6 - 2 km (25 min) walking + 25 flights of stairs (18 min)
Oct 7 - 8.8 km (110 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 25.5 km (310 min)
Oct Stairs: 125 flights (90 min)
Oct Time Total: 550 min = 9 hour 10 min
Oct Distance Total: 73.1 km = 45.4 miles
Oct 8 - 6.5 km (80 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 32 km (390 min)
Oct Stairs: 150 flights (108 min)
Oct Time Total: 648 min = 10 hour 48 min
Oct Distance Total: 79.6 km = 49.5 miles
I've also done a little bit of weight lifting in there ... not much, maybe 15 min. Just enough to make me a little bit sore the next day.
Oct 10 - 40.2 km (120 min) ... outside on the cycleway and beyond.
Oct 11 - 40.4 km (125 min) ... up and over a small range, some strenuous climbing involved.
Plus some more weightlifting!
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 39.6 km (480 min)
Oct Stairs: 175 flights (126 min)
Oct Time Total: 1001 min = 16 hour 41 min
Oct Distance Total: 167.8 km = 104.3 miles
Oct 12 - 3.1 km (35 min) walking + 25 flights of stairs (18 min)
Oct 13 - 8.4 km (100 min) walking + 25 flights of stairs (18 min)
Oct 14 - 8.8 km (100 min) walking + 25 flights of stairs (18 min)
Oct 15 - 6.3 km (75 min) walking + 25 flights of stairs (18 min)
Plus weightlifting on Tues and Thurs.
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 66.2 km (790 min)
Oct Stairs: 275 flights (198 min)
Oct Time Total: 1383 min = 23 hour 3 min
Oct Distance Total: 194.4 km = 120.8 miles
Oct 16 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 17 - 100.15 km (340 min) cycling. Very, very, very windy ride. Wind gusting up to 94 km/h. Rather alarming a few times. Fortunately there were short segments of tailwind, but most of the time we were battling cross or head winds. Plus hills - approx. 1000 metres of climbing.
Oct 18 - 3.7 km (45 min) walking. Mostly on the beach. We needed a break after the efforts of Saturday.
Totals:
Oct Cycling Outside: 228.35 km (735 min)
Oct Cycling Inside: 0 min
Oct Walking: 77.5 km (925 min)
Oct Stairs: 300 flights (216 min)
Oct Time Total: 1876 = 31 hour 16 min
Oct Distance Total: 305.85 km = 190.05 miles
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Got in both some long bike rides this weekend along with a fast hard long run tonight. I think I figured out my hydration solution for the rear of my tri bike as well so ordered some parts tonight (minoura double seat mount + 2 cages + side mount for CO2/pump/spare tube). Had an awful lifting session last Thursday so decided to take off an extra day between sessions as well.
10/1 - Swim 0.5 miles, Bike 22 miles, Run 7 miles
10/2 - Lift 40 min, Bike 21 miles, Run 8.5 miles
10/3 - Bike 21 miles, Swim 0.5 miles, Run 4 miles
10/4 - Bike 11 miles, Run 9 miles
10/5 - Run 8.5 miles, Bike 20 miles
10/6 - Bike 7 miles, Run 8.5 miles, Lift 40 min
10/7 - Bike 20 miles, Run 8 miles, Swim 1 mile
10/8 - Run 8 miles, Bike 30 miles, Swim 0.5 mile
10/9 - Run 9 miles, Lift 40 min, Swim 0.5 mile
10/10 - Run 4 miles, Bike 15 miles
10/11 - Run 8 miles, Bike 50 miles
10/12 - Run 7 miles, Lift 45 min, Swim 0.2 miles
10/13 - Bike 9 miles
10/14 - Run 9 miles, Bike 31 miles, Swim 1 mile
10/15 - Lift 45 min, Run 1 mile, Bike 20 miles
10/16 - Run 5 miles, Bike 20 miles
10/17 - Bike 59 miles
10/18 - Bike 44 miles, Run 14 miles
Total: Run 118.5, Bike 400, Swim 4.2, Lift 5
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 51.5, Bike 150, Swim 5.8, Lift 50 -
Finally had a decent lifting session today as the extra day of rest helped. The fact that I've been cutting weight probably hasn't been helping, but given my impeding races and sub-optimal weight, I want to finally run a race or two close to my target weight & body fat %. I probably have about 15lb left to lose on that front based on studies on optimal BMIs/observed body fat % of elite runners & triathletes, but I should get there by my spring marathon & half ironman races.
10/1 - Swim 0.5 miles, Bike 22 miles, Run 7 miles
10/2 - Lift 40 min, Bike 21 miles, Run 8.5 miles
10/3 - Bike 21 miles, Swim 0.5 miles, Run 4 miles
10/4 - Bike 11 miles, Run 9 miles
10/5 - Run 8.5 miles, Bike 20 miles
10/6 - Bike 7 miles, Run 8.5 miles, Lift 40 min
10/7 - Bike 20 miles, Run 8 miles, Swim 1 mile
10/8 - Run 8 miles, Bike 30 miles, Swim 0.5 mile
10/9 - Run 9 miles, Lift 40 min, Swim 0.5 mile
10/10 - Run 4 miles, Bike 15 miles
10/11 - Run 8 miles, Bike 50 miles
10/12 - Run 7 miles, Lift 45 min, Swim 0.2 miles
10/13 - Bike 9 miles
10/14 - Run 9 miles, Bike 31 miles, Swim 1 mile
10/15 - Lift 45 min, Run 1 mile, Bike 20 miles
10/16 - Run 5 miles, Bike 20 miles
10/17 - Bike 59 miles
10/18 - Bike 44 miles, Run 14 miles
10/19 - Bike 11 miles, Run 6 miles, Lift 45 min
Total: Run 124.5, Bike 411, Swim 4.2, Lift 5
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 45.5, Bike 139, Swim 5.8, Lift 50 -
3/10 - Run, 5km
11/10 - Run, 5km
13/10 - Run, 5.5km Intervals - 4:19/km fast pace, 6:00/km slow pace
15/10 - Run, 4.6km Intervals - 6:00/km, 1.2km at 4:30, 6:00/km
17/10 - Run, 5km Course PB
20/10 - Run, 5.5km
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 30.6km
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Oct 9 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 5 - 6.4 km (75 min) walking + 25 flights of stairs (18 min)Review ...
March: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep: 306.7 km (190.6 miles) = 35 hour 2 min
Spring has sprung and DST starts this weekend so the plan is ... more than September. Especially more walking and cycling outside.
Oct 1 - 2.8 km (35 min) walking + 25 flights of stairs (18 min)
Oct 2 - 5.5 km (65 min) walking + 25 flights of stairs (18 min)
Oct 3 - 27.3 km (85 min) cycling ... outside on the cycleway. Hot and windy, very windy. Challenging ride out, quick ride back.
Oct 4 - 20.3 km (65 min) cycling ... outside on the eastern shore path. Really nice day. Slightly cooler and much less windy.
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 8.3 km (100 min)
Oct Stairs: 50 flights (36 min)
Oct Time Total: 286 min = 4 hour 46 min
Oct Distance Total: 55.9 km = 34.7 miles
Oct 6 - 2 km (25 min) walking + 25 flights of stairs (18 min)
Oct 7 - 8.8 km (110 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 25.5 km (310 min)
Oct Stairs: 125 flights (90 min)
Oct Time Total: 550 min = 9 hour 10 min
Oct Distance Total: 73.1 km = 45.4 miles
Oct 8 - 6.5 km (80 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 32 km (390 min)
Oct Stairs: 150 flights (108 min)
Oct Time Total: 648 min = 10 hour 48 min
Oct Distance Total: 79.6 km = 49.5 miles
I've also done a little bit of weight lifting in there ... not much, maybe 15 min. Just enough to make me a little bit sore the next day.
Oct 10 - 40.2 km (120 min) ... outside on the cycleway and beyond.
Oct 11 - 40.4 km (125 min) ... up and over a small range, some strenuous climbing involved.
Plus some more weightlifting!
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 39.6 km (480 min)
Oct Stairs: 175 flights (126 min)
Oct Time Total: 1001 min = 16 hour 41 min
Oct Distance Total: 167.8 km = 104.3 miles
Oct 12 - 3.1 km (35 min) walking + 25 flights of stairs (18 min)
Oct 13 - 8.4 km (100 min) walking + 25 flights of stairs (18 min)
Oct 14 - 8.8 km (100 min) walking + 25 flights of stairs (18 min)
Oct 15 - 6.3 km (75 min) walking + 25 flights of stairs (18 min)
Plus weightlifting on Tues and Thurs.
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 66.2 km (790 min)
Oct Stairs: 275 flights (198 min)
Oct Time Total: 1383 min = 23 hour 3 min
Oct Distance Total: 194.4 km = 120.8 miles
Oct 16 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 17 - 100.15 km (340 min) cycling. Very, very, very windy ride. Wind gusting up to 94 km/h. Rather alarming a few times. Fortunately there were short segments of tailwind, but most of the time we were battling cross or head winds. Plus hills - approx. 1000 metres of climbing.
Oct 18 - 3.7 km (45 min) walking. Mostly on the beach. We needed a break after the efforts of Saturday.
Totals:
Oct Cycling Outside: 228.35 km (735 min)
Oct Cycling Inside: 0 min
Oct Walking: 77.5 km (925 min)
Oct Stairs: 300 flights (216 min)
Oct Time Total: 1876 = 31 hour 16 min
Oct Distance Total: 305.85 km = 190.05 miles
Oct 19 - 3.4 km (40 min) walking + 35 flights of stairs (26 min)
Oct 20 - 1.6 km (20 min) walking + 25 flights of stairs (18 min) + 10.2 km cycling outside!
Totals:
Oct Cycling Outside: 238.55 km (767 min)
Oct Cycling Inside: 0 min
Oct Walking: 82.5 km (985 min)
Oct Stairs: 360 flights (260 min)
Oct Time Total: 2012 = 33 hour 32 min
Oct Distance Total: 321.05 km = 199.5 miles
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Just biking and running today. Got to test out my new hydration rig for my TT bike (bottle rocket between the aero bars & minoura double behind my seat). With all of that liquid I should be good for roughly 50-80 mile rides without support, and for supported IMs, I should be OK with using my second bottle in the back for my repair kit w. extra nutrition. Ended up killing myself on some speedwork on my run this evening and didn't make it into the pool. Still, I promise to do some swimming tomorrow as I've been sorely neglecting the pool and my next olympic triathlon is 2.5 weeks away.
10/1 - Swim 0.5 miles, Bike 22 miles, Run 7 miles
10/2 - Lift 40 min, Bike 21 miles, Run 8.5 miles
10/3 - Bike 21 miles, Swim 0.5 miles, Run 4 miles
10/4 - Bike 11 miles, Run 9 miles
10/5 - Run 8.5 miles, Bike 20 miles
10/6 - Bike 7 miles, Run 8.5 miles, Lift 40 min
10/7 - Bike 20 miles, Run 8 miles, Swim 1 mile
10/8 - Run 8 miles, Bike 30 miles, Swim 0.5 mile
10/9 - Run 9 miles, Lift 40 min, Swim 0.5 mile
10/10 - Run 4 miles, Bike 15 miles
10/11 - Run 8 miles, Bike 50 miles
10/12 - Run 7 miles, Lift 45 min, Swim 0.2 miles
10/13 - Bike 9 miles
10/14 - Run 9 miles, Bike 31 miles, Swim 1 mile
10/15 - Lift 45 min, Run 1 mile, Bike 20 miles
10/16 - Run 5 miles, Bike 20 miles
10/17 - Bike 59 miles
10/18 - Bike 44 miles, Run 14 miles
10/19 - Bike 11 miles, Run 6 miles, Lift 45 min
10/20 - Run 10 miles, Bike 31 miles
Total: Run 134.5, Bike 442, Swim 4.2, Lift 5
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 35.5, Bike 108, Swim 5.8, Lift 50 -
10/17 - pre-race brick: 9.02 mile bike in 33:16 and .55 mi run in 5:30 - total 38:46
10/18 - Empire State Half Marathon - 13.25 miles (per my garmin) in 2:14:27 - race report is here: https://facebook.com/TBBCoachChristina/posts/1045635542114833
10/19 - Lofty Ladies Recovery Ride - 14.22 miles in 53:14
10/20 - recovery ride - 12.83 miles in 46:15
Totals through 10/20:
Swim: 2.07 miles in 1.44 hours (2 swims)
Bike: 175.34 miles in 10.76 hours (11 rides)
Run: 34.72 miles in 5.94 hours (7 runs)
Yoga: I'm a slacker LOL 0 -
Oct 9 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 5 - 6.4 km (75 min) walking + 25 flights of stairs (18 min)Review ...
March: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep: 306.7 km (190.6 miles) = 35 hour 2 min
Spring has sprung and DST starts this weekend so the plan is ... more than September. Especially more walking and cycling outside.
Oct 1 - 2.8 km (35 min) walking + 25 flights of stairs (18 min)
Oct 2 - 5.5 km (65 min) walking + 25 flights of stairs (18 min)
Oct 3 - 27.3 km (85 min) cycling ... outside on the cycleway. Hot and windy, very windy. Challenging ride out, quick ride back.
Oct 4 - 20.3 km (65 min) cycling ... outside on the eastern shore path. Really nice day. Slightly cooler and much less windy.
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 8.3 km (100 min)
Oct Stairs: 50 flights (36 min)
Oct Time Total: 286 min = 4 hour 46 min
Oct Distance Total: 55.9 km = 34.7 miles
Oct 6 - 2 km (25 min) walking + 25 flights of stairs (18 min)
Oct 7 - 8.8 km (110 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 25.5 km (310 min)
Oct Stairs: 125 flights (90 min)
Oct Time Total: 550 min = 9 hour 10 min
Oct Distance Total: 73.1 km = 45.4 miles
Oct 8 - 6.5 km (80 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 32 km (390 min)
Oct Stairs: 150 flights (108 min)
Oct Time Total: 648 min = 10 hour 48 min
Oct Distance Total: 79.6 km = 49.5 miles
I've also done a little bit of weight lifting in there ... not much, maybe 15 min. Just enough to make me a little bit sore the next day.
Oct 10 - 40.2 km (120 min) ... outside on the cycleway and beyond.
Oct 11 - 40.4 km (125 min) ... up and over a small range, some strenuous climbing involved.
Plus some more weightlifting!
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 39.6 km (480 min)
Oct Stairs: 175 flights (126 min)
Oct Time Total: 1001 min = 16 hour 41 min
Oct Distance Total: 167.8 km = 104.3 miles
Oct 12 - 3.1 km (35 min) walking + 25 flights of stairs (18 min)
Oct 13 - 8.4 km (100 min) walking + 25 flights of stairs (18 min)
Oct 14 - 8.8 km (100 min) walking + 25 flights of stairs (18 min)
Oct 15 - 6.3 km (75 min) walking + 25 flights of stairs (18 min)
Plus weightlifting on Tues and Thurs.
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 66.2 km (790 min)
Oct Stairs: 275 flights (198 min)
Oct Time Total: 1383 min = 23 hour 3 min
Oct Distance Total: 194.4 km = 120.8 miles
Oct 16 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 17 - 100.15 km (340 min) cycling. Very, very, very windy ride. Wind gusting up to 94 km/h. Rather alarming a few times. Fortunately there were short segments of tailwind, but most of the time we were battling cross or head winds. Plus hills - approx. 1000 metres of climbing.
Oct 18 - 3.7 km (45 min) walking. Mostly on the beach. We needed a break after the efforts of Saturday.
Totals:
Oct Cycling Outside: 228.35 km (735 min)
Oct Cycling Inside: 0 min
Oct Walking: 77.5 km (925 min)
Oct Stairs: 300 flights (216 min)
Oct Time Total: 1876 = 31 hour 16 min
Oct Distance Total: 305.85 km = 190.05 miles
Oct 19 - 3.4 km (40 min) walking + 35 flights of stairs (26 min)
Oct 20 - 1.6 km (20 min) walking + 25 flights of stairs (18 min) + 10.2 km cycling outside!
Totals:
Oct Cycling Outside: 238.55 km (767 min)
Oct Cycling Inside: 0 min
Oct Walking: 82.5 km (985 min)
Oct Stairs: 360 flights (260 min)
Oct Time Total: 2012 = 33 hour 32 min
Oct Distance Total: 321.05 km = 199.5 miles
Oct 21 - 3.7 km (45 min) walking + 30 flights of stairs (22 min)
Oct 22 - 32.78 km (100 min) ... so nice to get a mid-week ride in.
Totals:
Oct Cycling Outside: 271.33 km (867 min)
Oct Cycling Inside: 0 min
Oct Walking: 86.2 km (1030 min)
Oct Stairs: 390 flights (282 min)
Oct Time Total: 2179 = 36 hours 19 min
Oct Distance Total: 357.53 km = 222.2 miles
0 -
@gobonas99 - congrads on the HM PR! My race season down south is finally starting in a few weeks, but glad yours is wrapping up well. Hope the ankle recovers quickly.
Finally got in some reasonable time in the water and did a 1500m time trial yesterday that proved my fitness wasn't as awful as anticipated (either that, or my Florida pool is a bit short of 25yds). I'm still wavering on technique (initiate from the hips vs. side, how much to rotate the front half of my body, how much of my forehead kept out of the water, optimal amount of bend in my arm, 4 beat kick for a tri vs. 6 beat, tarzan sighting every 8/10 strokes, length of glide post pull, etc..), but mostly just fine tuning things at this point.
Weight seems to be coming off at the right rate for my next HM, and now that the weather is cooling a bit at night, I've been able to do some pace runs & more predictive speedwork. From the numbers, if the weather holds up, a 7:15/mile pace seems doable for the vegas HM (1:36), but I'll get a better sense for that in the next 2 weeks.
Heading back up north tomorrow for a wedding, giving me a chance to run Sunday morning with my regular crew and I'm hoping to get in some additional runs and pool swims as well. I haven't taken this long of a bike break in a while, but I can always hit up an exercise bike at the wedding hotel gym.
10/1 - Swim 0.5 miles, Bike 22 miles, Run 7 miles
10/2 - Lift 40 min, Bike 21 miles, Run 8.5 miles
10/3 - Bike 21 miles, Swim 0.5 miles, Run 4 miles
10/4 - Bike 11 miles, Run 9 miles
10/5 - Run 8.5 miles, Bike 20 miles
10/6 - Bike 7 miles, Run 8.5 miles, Lift 40 min
10/7 - Bike 20 miles, Run 8 miles, Swim 1 mile
10/8 - Run 8 miles, Bike 30 miles, Swim 0.5 mile
10/9 - Run 9 miles, Lift 40 min, Swim 0.5 mile
10/10 - Run 4 miles, Bike 15 miles
10/11 - Run 8 miles, Bike 50 miles
10/12 - Run 7 miles, Lift 45 min, Swim 0.2 miles
10/13 - Bike 9 miles
10/14 - Run 9 miles, Bike 31 miles, Swim 1 mile
10/15 - Lift 45 min, Run 1 mile, Bike 20 miles
10/16 - Run 5 miles, Bike 20 miles
10/17 - Bike 59 miles
10/18 - Bike 44 miles, Run 14 miles
10/19 - Bike 11 miles, Run 6 miles, Lift 45 min
10/20 - Run 10 miles, Bike 31 miles
10/21 - Run 6 miles, Swim 1.3 miles
10/22 - Run 3 miles, Lift 40 minutes, Swim 0.7 miles
Total: Run 143.5, Bike 442, Swim 6.2, Lift 7
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 26.5, Bike 108, Swim 3.8, Lift 30 -
3/10 - Run, 5km
11/10 - Run, 5km
13/10 - Run, 5.5km Intervals - 4:19/km fast pace, 6:00/km slow pace
15/10 - Run, 4.6km Intervals - 6:00/km, 1.2km at 4:30, 6:00/km
17/10 - Run, 5km Course PB
20/10 - Run, 5.5km
25/10 - Run, 10km. PB
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 40.6km
0 -
Oct 21 - 3.7 km (45 min) walking + 30 flights of stairs (22 min)
Oct 19 - 3.4 km (40 min) walking + 35 flights of stairs (26 min)
Oct 16 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 12 - 3.1 km (35 min) walking + 25 flights of stairs (18 min)
Oct 9 - 7.6 km (90 min) walking + 25 flights of stairs (18 min)
Oct 8 - 6.5 km (80 min) walking + 25 flights of stairs (18 min)
Oct 5 - 6.4 km (75 min) walking + 25 flights of stairs (18 min)
Oct 1 - 2.8 km (35 min) walking + 25 flights of stairs (18 min)Review ...
March: 489.8 km (304.3 miles) = 38 hours 4 min
April: 491.94 km (305.6 miles) = 43 hours 6 min
May: 361.81 km (224.8 miles) = 35 hours 50 min
June: 569.53 km (353.9 miles) = 41 hours 53 min
July: 230.7 km (143.35 miles) = 32 hours 45 min
Aug: 211.3 km (131.3 miles) = 28 hours 8 min
Sep: 306.7 km (190.6 miles) = 35 hour 2 min
Spring has sprung and DST starts this weekend so the plan is ... more than September. Especially more walking and cycling outside.
Oct 2 - 5.5 km (65 min) walking + 25 flights of stairs (18 min)
Oct 3 - 27.3 km (85 min) cycling ... outside on the cycleway. Hot and windy, very windy. Challenging ride out, quick ride back.
Oct 4 - 20.3 km (65 min) cycling ... outside on the eastern shore path. Really nice day. Slightly cooler and much less windy.
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 8.3 km (100 min)
Oct Stairs: 50 flights (36 min)
Oct Time Total: 286 min = 4 hour 46 min
Oct Distance Total: 55.9 km = 34.7 miles
Oct 6 - 2 km (25 min) walking + 25 flights of stairs (18 min)
Oct 7 - 8.8 km (110 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 25.5 km (310 min)
Oct Stairs: 125 flights (90 min)
Oct Time Total: 550 min = 9 hour 10 min
Oct Distance Total: 73.1 km = 45.4 miles
Totals:
Oct Cycling Outside: 47.6 km (150 min)
Oct Cycling Inside: 0 min
Oct Walking: 32 km (390 min)
Oct Stairs: 150 flights (108 min)
Oct Time Total: 648 min = 10 hour 48 min
Oct Distance Total: 79.6 km = 49.5 miles
I've also done a little bit of weight lifting in there ... not much, maybe 15 min. Just enough to make me a little bit sore the next day.
Oct 10 - 40.2 km (120 min) ... outside on the cycleway and beyond.
Oct 11 - 40.4 km (125 min) ... up and over a small range, some strenuous climbing involved.
Plus some more weightlifting!
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 39.6 km (480 min)
Oct Stairs: 175 flights (126 min)
Oct Time Total: 1001 min = 16 hour 41 min
Oct Distance Total: 167.8 km = 104.3 miles
Oct 13 - 8.4 km (100 min) walking + 25 flights of stairs (18 min)
Oct 14 - 8.8 km (100 min) walking + 25 flights of stairs (18 min)
Oct 15 - 6.3 km (75 min) walking + 25 flights of stairs (18 min)
Plus weightlifting on Tues and Thurs.
Totals:
Oct Cycling Outside: 128.2 km (395 min)
Oct Cycling Inside: 0 min
Oct Walking: 66.2 km (790 min)
Oct Stairs: 275 flights (198 min)
Oct Time Total: 1383 min = 23 hour 3 min
Oct Distance Total: 194.4 km = 120.8 miles
Oct 17 - 100.15 km (340 min) cycling. Very, very, very windy ride. Wind gusting up to 94 km/h. Rather alarming a few times. Fortunately there were short segments of tailwind, but most of the time we were battling cross or head winds. Plus hills - approx. 1000 metres of climbing.
Oct 18 - 3.7 km (45 min) walking. Mostly on the beach. We needed a break after the efforts of Saturday.
Totals:
Oct Cycling Outside: 228.35 km (735 min)
Oct Cycling Inside: 0 min
Oct Walking: 77.5 km (925 min)
Oct Stairs: 300 flights (216 min)
Oct Time Total: 1876 = 31 hour 16 min
Oct Distance Total: 305.85 km = 190.05 miles
Oct 20 - 1.6 km (20 min) walking + 25 flights of stairs (18 min) + 10.2 km cycling outside!
Totals:
Oct Cycling Outside: 238.55 km (767 min)
Oct Cycling Inside: 0 min
Oct Walking: 82.5 km (985 min)
Oct Stairs: 360 flights (260 min)
Oct Time Total: 2012 = 33 hour 32 min
Oct Distance Total: 321.05 km = 199.5 miles
Oct 22 - 32.78 km (100 min) ... so nice to get a mid-week ride in.
Totals:
Oct Cycling Outside: 271.33 km (867 min)
Oct Cycling Inside: 0 min
Oct Walking: 86.2 km (1030 min)
Oct Stairs: 390 flights (282 min)
Oct Time Total: 2179 = 36 hours 19 min
Oct Distance Total: 357.53 km = 222.2 miles
Oct 23 - 3.7 km (45 min) walking + 35 flights of stairs (26 min)
Oct 24 - 1 km (13 min) walking + 10 flights of stairs (13 min) + a miscellaneous bit of extra walking uphill
Oct 25 - 31.29 km (95 min) cycling ... this ride was a bit of a slog. Nevertheless, it got me over the 300 km point for the month.
Totals:
Oct Cycling Outside: 302.62 km (962 min)
Oct Cycling Inside: 0 min
Oct Walking: 90.9 km (1088 min)
Oct Stairs: 435 flights (321 min)
Oct Time Total: 2371 = 39 hours 31 min
Oct Distance Total: 393.52 km = 244.5 miles
0 -
@Ohhim - thanks. the ankle is progressing more slowly than I would like...lots of extra rest days this week.
10/21 - recovery ride - 17.93 miles in 1:02:48
10/22 - rest day
10/23 - swim: 250y easy, 900y TT, 250y easy - total 1400Y in 32:15
10/24 - rest day
10/25 - rest day
Totals through 10/25:
Swim: 2.87 miles in 1.98 hours (3 swims)
Bike: 193.27 miles in 11.81 hours (12 rides)
Run: 34.72 miles in 5.94 hours (7 runs)
Yoga: I'm a slacker LOL 0
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