OCTOBER 2015 Multisport Challenge! (Halloween edition)
Replies
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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
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@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
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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
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@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 -
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
27/10 - Run, 12km.
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 52.6km
Picking car up this arvo, so had a 2 part run to work today - 3 miles from home to train station, then 4.5 miles across London.
Looks like this month is a running month only for me!
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Wedding stuff up north definitely crushed my schedule - giving me 2 rest days (probably a good thing), but I managed to get in a long run Sunday with friends so it wasn't a total loss. Still, the next 4 days will require a reasonable amount of biking & swimming to hit all of my monthly goals, but I should be able to get there without too much trouble if the weather cooperates on the biking front.
I almost pulled the trigger on a late entry for IM Florida in 2 weeks (at just a $350 premium to book it via a travel agency which would get me a slot), but decided that the extra $350 + $150 lost on my current intermediate that same day was too much to swallow, I haven't done enough long runs, I'm also running a HM the following weekend, and I'm not in good enough swimming shape to race it properly. In theory my weekly mileage (43 run, 125 bike, 2 swim) at this point is at the low range for participants, but it isn't absurd. Still, I'm not sure my ego would be ok with finishing it in more than 12 hours.
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
10/25 - Run 13 miles
10/26 - Lift 40 min, Run 5.5 miles
10/27 - Swim 0.8 miles, Run 4 miles
Total: Run 166, Bike 442, Swim 7, Lift 8
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run 4, Bike 108, Swim 3, Lift 20 -
Oct 23 - 3.7 km (45 min) walking + 35 flights of stairs (26 min)
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 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
Oct 26 - 3.4 km (40 min) walking + 30 flights of stairs (22 min)
Oct 27 - 8.6 km (100 min) walking + 30 flights of stairs (22 min)
Oct 28 - 6 km (75 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 302.62 km (962 min)
Oct Cycling Inside: 0 min
Oct Walking: 108.9 km (1303 min)
Oct Stairs: 520 flights (383 min)
Oct Time Total: 2648 = 44 hours 8 min
Oct Distance Total: 411.52 km = 255.7 miles
0 -
Getting a bit closer to the goal with a long ride, some swimming, and a short run today. Forgot about 5 calibration miles I did on my northern bike last Sunday as I upgraded it and installed brifters which required some derailleur tuning. I also watched a good youtube swim stroke training video today right before my workout as I was questioning my head position & body rotation during my front stroke. It seems like everywhere you look, you get conflicting advice about those sorts of things. Still, the stopwatch doesn't lie.
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
10/25 - Run 13 miles, Bike 5 miles
10/26 - Lift 40 min, Run 5.5 miles
10/27 - Swim 0.8 miles, Run 4 miles
10/28 - Bike 51 miles, Run 4 miles, Swim 1 mile
Total: Run 170, Bike 498, Swim 8, Lift 8
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run-DONE, Bike 52, Swim 2, Lift 20 -
Almost there, as I got in all 4 disciplines today. Just planning to knock out my remaining biking & swimming tomorrow then a final lifting & running session (in costume) on Saturday will take care of my last target.
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
10/25 - Run 13 miles, Bike 5 miles
10/26 - Lift 40 min, Run 5.5 miles
10/27 - Swim 0.8 miles, Run 4 miles
10/28 - Bike 51 miles, Run 4 miles, Swim 1 mile
10/29 - Lift 40 min, Bike 17 miles, Swim 0.6 miles, Run 7 miles
Total: Run 177, Bike 515, Swim 8.6, Lift 9
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run-DONE, Bike 35, Swim 1.4, Lift 10 -
Had the TT bike in the shop all day as they were trying to get it to consistently shift... it didn't, so I'm getting new bar end shifters (dura-ace) next week which should do the trick (all under warranty), in time for my next triathlon. As a result, just got in some running & swimming today. I'll lift/swim/bike tomorrow to get my last few miles checked off, before heading out late tomorrow for some halloween fun.
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
10/25 - Run 13 miles, Bike 5 miles
10/26 - Lift 40 min, Run 5.5 miles
10/27 - Swim 0.8 miles, Run 4 miles
10/28 - Bike 51 miles, Run 4 miles, Swim 1 mile
10/29 - Lift 40 min, Bike 17 miles, Swim 0.6 miles, Run 7 miles
10/30 - Swim 0.8 miles, Run 6 miles, Bike 1 (shop testing)
Total: Run 183, Bike 516, Swim 9.4, Lift 9
Goal: Run 170, Bike 550, Swim 10, Lift 10
Remaining: Run-DONE, Bike 34, Swim 0.6, Lift 1
0 -
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
27/10 - Run, 12km.
31/10 - Run, 5km
Totals:
Swim - 0/?km
Cycle - 0/?km
Run - 57.6km
HALLOWEEN!!!
Our saturday park runners attended in costume, and some spooky spectre's were spotted around the course! I claim my Halloween edition completed as having worn some form of costume
)
(Bridget Jones style bunny ears)
Awaiting pics to appear on internet somewhere.
0 -
November edition can be found here: http://goo.gl/MDA1wz0
-
Went out for my final 35 mile ride in swim gear today (don't ask) w. paddle gloves/goggles/cap under helmet/etc.. got some stares, but happy to be done with the challenge.
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
10/25 - Run 13 miles, Bike 5 miles
10/26 - Lift 40 min, Run 5.5 miles
10/27 - Swim 0.8 miles, Run 4 miles
10/28 - Bike 51 miles, Run 4 miles, Swim 1 mile
10/29 - Lift 40 min, Bike 17 miles, Swim 0.6 miles, Run 7 miles
10/30 - Swim 0.8 miles, Run 6 miles, Bike 1 (shop testing)
10/31 - Lift 30 min, Swim 0.6 miles, Run 1 mile, Bike 35 miles
Total: Run 184, Bike 551, Swim 10, Lift 10
Goal: Run 170, Bike 550, Swim 10, Lift 10
Done!0 -
Oct 23 - 3.7 km (45 min) walking + 35 flights of stairs (26 min)
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 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
Oct 26 - 3.4 km (40 min) walking + 30 flights of stairs (22 min)
Oct 27 - 8.6 km (100 min) walking + 30 flights of stairs (22 min)
Oct 28 - 6 km (75 min) walking + 25 flights of stairs (18 min)
Totals:
Oct Cycling Outside: 302.62 km (962 min)
Oct Cycling Inside: 0 min
Oct Walking: 108.9 km (1303 min)
Oct Stairs: 520 flights (383 min)
Oct Time Total: 2648 = 44 hours 8 min
Oct Distance Total: 411.52 km = 255.7 miles
Oct 29 - 6 km (75 min) walking + 25 flights of stairs (18 min)
Oct 30 - 2.8 km (35 min) walking + 30 flights of stairs (22 min)
Oct 31 - 21.5 km (65 min) cycling
Totals:
Oct Cycling Outside: 324.12 km (1027 min)
Oct Cycling Inside: 0 min
Oct Walking: 117.7 km (1413 min)
Oct Stairs: 575 flights (423 min)
Oct Time Total: 2863 = 47 hours 43 min
Oct Distance Total: 441.82 km = 274.5 miles
0 -
10/25 - rest day
10/26 - easy bike on the trainer: 6.12 miles in 30:02
10/27 - rest day
10/28 - rest
10/29 - rest
10/30 - rest
10/31 - rest
Totals through 10/31:
Swim: 2.87 miles in 1.98 hours (3 swims)
Bike: 199.39 miles in 12.31 hours (13 rides)
Run: 34.72 miles in 5.94 hours (7 runs)
Yoga: I'm a slacker LOL Though I actually intended to go to yoga on Friday, but class was cancelled. 0 -
Halloween picture
https://flic.kr/p/AvhpAA
And if you look at the photoset, there was some really good efforts at dressing up for the run!
https://www.flickr.com/photos/127393982@N04/with/22647509666/0
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