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2009-11-20 »
Run: ---4.00 kms

2009-11-22 »
Run: ---12.00 kms

2009-11-23 »
Run: ---4.00 kms



November's totals:
Bike:1h 20m
Run:4h 52m 49s  - 31.15 Mi
Strength:40m
Stretching:10m
Yoga:9h 20m

October's totals:
Run:10h 27m 32s  - 66.87 Mi
Strength:1h 25m

2009 totals
Bike:23h 13m 50s  - 308.73 Mi
Run:47h 34m 33s  - 237.64 Mi
Swim:2h 44m 30s  - 7272.53 Yd
Strength:10h 20m
Baseball:45m
Canoeing:27h 00m
Dancing:1h 00m
Golf:25m
Hiking:4h 36m
Stretching:1h 40m
Walking:5h 35m
Yoga:9h 20m

2008 totals
Bike:7h 45m
Run:13h 05m  - 21.24 Mi
Strength:3h 15m
Gymnastics:1h 15m
Hiking:45m
Stretching:20m
Walking:2h 00m
Yoga:2h 00m

abkelly

aynsley_oh

CalgaryRunner

CeeCee

Crazypop

daijoubu

DerekWL

element

enginerd

hazmaster

Puddle Duck

ShawnC13

SpiritFire

TC117

Trailuser

Tritanium

Vaiza


 
Operation Flab Attack
   
2009 GOALS

Get down to 199 Pounds.

Finish one race

Prepare my body to train for short course next year


Keep body healthy and injuries in check 

2009 RACE SCHEDULE

Oct 11th - Royal Victoria Marathon 8k - C Race

2010 RACE SCHEDULE

Jan 10th - Prairie Inn Pioneer 8k - C Race

Jan 24th - Cobble Hill 10k - C Race

Feb 7th  - Cedar 12k - c Race

March 7th  - Bazan Bay 5k - B Race

April 25th - TC 10k - A Race

May 30th - Shawnigan Race Sprint - C Race

June 20th - New Balance Sprint - C Race

Aug 8th - Self Transcendence Olympic - B Race

Aug 22nd - Kelowna Apple Olympic - A race

Oct 10th - Royal Victoria Half Marathon  - B race

RACES

5k - 0
8k - 1
10k - 1
12k - 1
Half Marathon - 2
Marathon - 0

Sprint - 3
Olympic - 2
Half Iron - 1
Ironman - 1
MONTHLY GOALS - November

Keep the momentum Going

Strength Training at least 2x per week

Yoga at least 1x per week

Run 150 km

lose 8 pounds

LONG TERM

Get to nice lean weight (160 - 165)

18 min 5k

38 min 10k

1:20 Half Marathon

3:00 Marathon

2:20 Olympic Triathlon

4:45 Half Iron

Olympic Distance AG Podium

High mileage running (50k week, 75k week, 100k week, 150k week)

Be Buff

MY CURRENT TRAINING PHILOSOPHY

"Think easy, light, smooth and fast.  You start with easy because if

that's all you get that's not so bad.  Then work on light.  Make it

effortless, like you don't give a shit how high the hill is or how far you

have to go.  When you've practiced that so long that you forget you're

practicing, you work on making in smooooooth.  You wont have to

worry about the last one - you get those three and you'll be fast"

- Born to Run
   

Check out my other blog at: theironcouple.wordpress.com

Fri, Nov 20 2009
34m 32s 3.93 miles 08m 47s/Mi
Min HR: 95
Avg HR: 159
Max HR: 172
2:45 PM  [Lap data][ HR data]
Equipment:
Brooks Addiction

Great run. Body was happy to move :)




 


Thu, Nov 19 2009


Sports
Yoga1h 30m

 


Wed, Nov 18 2009
20m ----------

Setting up my new position on the bike and testing it out.

ExerciseSetsMin repsMax repsMin Wt. ()Max Wt. ()
CHEST Pushups13131



 


Tue, Nov 17 2009
16m 18s 1.88 miles 08m 40s/Mi
Equipment:
Brooks Addiction

Great run. Calf felt fine.



Sports
Yoga1h 30m
Yoga and a run tonight.  I've got 6k scheduled but I might bring it down to 4.  If my leg feels good I'll keep going.  If it's sore I will just stop.


Mon, Nov 16 2009
1h 00m ----------

Bike Fitting




 


Sun, Nov 15 2009
S/I: 1   
15m 1.52 miles 09m 52s/Mi
Equipment:
Nike Lunarglide+

Felt good! No calf pain at all.




 


Sat, Nov 14 2009
S/I: 2   


Sports
Yoga30m

 


{Page generated: 11/20/2009 7:10:03 PM}
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Bronze member


30th Annual Central Saanich Pioneer 8k (Run)
1/10/2010 in Victoria , British Columbia
RaceLink (1 Members) - RaceReports


Cobble Hill 10k (Run)
1/24/2010 in Cobble Hill , British Columbia
RaceLink (2 Members) - RaceReports


Cedar 12k (Run)
2/7/2010 in Victoria , British Columbia
RaceLink (2 Members) - RaceReports







Cycle HR Zones
View2006-09-25Graph It
Run HR Zones
View2006-09-25Graph It



Olympic - 2:36:54 on 8/20/2006
10k - 45:26 on 4/30/2006
Half Marathon - 1:38:17 on 3/18/2007
Sidney Velo TT (18k Outdoor) - 25.55 mph ave. on 6/5/2007
Ironman - 13:31 on 8/26/2007




Brooks Adrenaline GTS6 (Train)
Brooks Axiom (Race)
2005 Cannondale R900 (Road)
2006 Javelin Varese (Tri)
Zipp 606 Clinchers
Nineteen Riptide Wetsuit





   
   
 
 
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