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Saint Johns,MI 
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2010-02-09 »
Run: 30m | ---

2010-02-12 »

Strength: 1h 00m

2010-02-15 »
Run: 30m | ---
Run: 30m | ---



February's totals:
Bike:5h 54m 24s  - 91.17 Mi
Run:1h 17m 07s  - 7.49 Mi
Swim:2h 05m  - 5100 Yd
Strength:40m
Firefighting:1h 00m

January's totals:
Bike:3h 50m 51s  - 60.13 Mi
Run:5h 41m 04s  - 34.79 Mi
Swim:2h 09m 26s  - 6600 Yd
Strength:2h 00m
Elliptical Training:30m

2010 totals
Bike:9h 45m 15s  - 151.3 Mi
Run:6h 58m 11s  - 42.28 Mi
Swim:4h 14m 26s  - 11700 Yd
Strength:2h 40m
Elliptical Training:30m
Firefighting:1h 00m

2009 totals
Bike:107h 47m 02s  - 1840.85 Mi
Run:77h 44m 08s  - 504 Mi
Swim:26h 10m 25s  - 58280.96 Yd
Strength:15h 47m
Elliptical Training:5h 15m
Firefighting:1h 30m
Kettlebell:1h 35m
Massage:2h 45m
Misc.:15h 30m
P90X:11h 32m
StairMill:10m
Stretching:30m
Walking:4h 00m
Wood Chopping :4h 00m
Yoga:2h 30m

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The Only Easy Day was Yesterday
(Current Plan Information)
   



Training Phase Plan
9 Weeks Prep Phase    Nov29-Jan30
15 Weeks Base Phase  Jan31-May15
6 Weeks Build Phase   May16-June26
3 Weeks Peak/Race     June26-July16

Goals
Swim: Get Faster, Build Endurance
Bike: Faster, Farther - Break 2k Miles
Run: 50+ Miles/Month - 600 Miles

Benchmark #1
Perform all the distances of the race in the same week?  Close to being ready.

Benchmark #2
Perform all the distances of the race in 3 consecutive days?  Ready, and can probably complete the race if paced properly.

Benchmark #3
Brick the race bike+run distance?  Ready to "race" the race, not just complete it. 

2010 Races:

6/06 - Hawk Island Tri
7/18 - IM Racine 70.3

Racine Goal Time: 4:20:06
Swim -  25:33  (1:13 /100 yds)  
Bike - 2:21:25  (23.76 mph)  
Run - 1:29:39 (6:50 pace)
T1 - 1:53   T2 - 1:13

2009 Races:

3/01 Green and White Indoor Tri 1st in AG
3/29 Fisk Knob 28k TT 61/120 OA
4/05 Martian Half Mary 385/1762 OA
4/26 Steelcase Duathlon 25/111 OA
5/01 Mason State Bank 5K PR @ 20m56s
5/16 Starker-Mann 40k TT 1st in AG
5/17 Starker-Mann Duathlon 2nd in AG
5/31 Hawk Island Triathlon 4th in AG
7/12 Inter-Rockin' Tri 44th/313 OA
8/9 Lansing Legislator 3rd in AG
9/27 Capital City RR HM PR @ 1h37m
10/11 Pumpkin Trot 10k 2nd OA
10/17 PumpkinMan Tri Las Vegas 66/340


Tue, Feb 9 2010



 


Mon, Feb 8 2010
Hours slept: 6.00   
30m 09s 8.46 miles 16.84 Mi/hr
Min HR: 101
Avg HR: 153
Max HR: 167
10:24 AM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Cervelo P2C
Kurt Kinetic Kurt Kinetic Road Machine

Quick ride - mostly Z4

1h 10m 2600.00 yards -----
12:00 PM  
Equipment:
Tyr Tracer Racing Metallized Goggles

Endurance Set:

WU:
200 Free
100 Kick
200 Free

MS:
4x150 Free
4x50 Kick
4x100 Free Build
4x75 Kick/Pull
2x200 Free Desc

CD:
200 Free

50m 07s 4.74 miles 10m 34s/Mi
Min HR: 92
Avg HR: 146
Max HR: 171
1:33 PM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Pearl Izumi Peak XC

Easy run with Craig and Nick around MSU after our swim set.

1h 00m 34s 15.04 miles 14.90 Mi/hr
Min HR: 97
Avg HR: 150
Max HR: 168
3:38 PM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Cervelo P2C
Kurt Kinetic Kurt Kinetic Road Machine

Easy spin while watching another season 1 Dexter Episode. Z3/4




 


Sun, Feb 7 2010


Family day for me!  Took a nap with Anna, ate some ice cream.  Back at it tomorrow.
 


Sat, Feb 6 2010
Hours slept: 2.00   
1h 47m 37s 27.00 miles 15.05 Mi/hr
Min HR: 90
Avg HR: 136
Max HR: 152
5:23 PM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Cervelo P2C
Kurt Kinetic Kurt Kinetic Road Machine

Easy spin for 2 Episodes of Dexter season 1.




 


Fri, Feb 5 2010
Hours slept: 6.00   
30m 06s 8.06 miles 16.07 Mi/hr
Min HR: 80
Avg HR: 144
Max HR: 164
5:06 AM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Cervelo P2C
Kurt Kinetic Kurt Kinetic Road Machine

Another time limited interval session before work:

1 mi easy
1 mi med
1 mi hard
1 mi easy
1 mi med
1 mi hard
1 mi med
1 mi easy



On shift today - North side.


Thu, Feb 4 2010
Hours slept: 3.00   
30m 34s 8.37 miles 16.43 Mi/hr
Min HR: 79
Avg HR: 148
Max HR: 166
7:13 PM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Cervelo P2C
Kurt Kinetic Kurt Kinetic Road Machine

Intervals:

2 mi hard
1 mi easy
2 mi hard
1 mi easy
1 mi hard
1 mi+ easy until HR was below 120.




 Home with my girls today.


Wed, Feb 3 2010
Hours slept: 5.00   
27m 2.75 miles 09m 49s/Mi
Equipment:
Garmin Forerunner 305

Treadmill run at Station 91. Interrupted by a 911 call.

33m 09s 8.03 miles 14.53 Mi/hr
Min HR: 84
Avg HR: 129
Max HR: 145
4:54 AM  [Lap data][ HR data]
Equipment:
Garmin Forerunner 305
Cervelo P2C
Kurt Kinetic Kurt Kinetic Road Machine

Easy spin this morning. Stayed in Z1/Z2 and slowly progressed in speed, the graph looks cool in SportTracks.

40m


Kettlebell:

50 Swings
20/20 Around the Worlds
20/20 Thrusters (Squat and Press)
20 Alternating Swings
50 Forward Squats
50 KB Curls
10/10 Windmills
15 Kettlebell Pullover (Sit up c Kettlebell)
30 Russian Twists
15/15 Partial Turkish Get Up
25/25 Lat Pulls
20 Trap Raises



Sports
Firefighting1h 00m

Sport comments: Ice Rescue Training today! Love it. Pictures to follow soon... the ones we are allowed to publicly post.

On shift today.  Early am spin and then run/lift later today.



{Page generated: 2/9/2010 1:41:54 PM}
JHagerman

avatar


Silver member


Hawk Island Triathlon (Triathlon)
6/6/2010 in Lansing , Michigan
RaceLink (15 Members) - RaceReports


Ironman Racine 70.3 (Triathlon)
7/18/2010 in Racine , Wisconsin
RaceLink (56 Members) - RaceReports
RaceTalk






Cycle HR Zones
View2009-11-29Graph It
Run HR Zones
View2009-11-29Graph It


Kurt Kinetic Kurt Kinetic Road Machine
(1) Avg. rating
(See my review)
Usage (14.75 hours, 369859.4 meters)
Cervelo P2C
(21) Avg. rating
Usage (85.59 hours, 1532.22 miles)




POW/MIA 5k (First Race Ever) - 27:56 on 3/31/2007
Mason State Bank 5k - 20:56 on 5/1/2009
Lansing Legislator Sprint Tri - 1:15 on 8/9/2009
Capital City River Run HM - 1:37 on 9/27/2009
   
   
 
 
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