Today started with a nice slow 30 minute bike. The goal was to maintain 100 RPM or greater and do an easy spin. It was a nice morning except for the 3 minutes of pouring down rain. Luckily the rain was towards the end of my ride. I was able to cover 8.12 miles @ 16.1 mph.
After the ride I put the bike away and had some oatmeal. I then changed into running clothes and drove to Juno beach for my run. Juno beach is a very popular running and biking area. My running goal for today was 1 hour 15 minute with a heart rate between 138 and 155 bpm. I don't have a heart rate monitor here but I did stop once to check my heart rate which was right at 144 bpm. In the end I ran 9.89 miles @ 7:35 pace.
The rest of the day and tomorrow will be complete and total rest days.
I have been wanting to recap my weekly training and tonight will be the first of many recaps to come. So here is what I did this week:
Swimming - 7,850 meters
Biking - 90.14 miles
Running - 22.21 miles
Plus four crossfit workouts
It's been a good week. Life is Good!
Have a good weekend friends.
This blog is a continuation of my Ironman experience. I have now switched over to documenting my training for Ironman Canada, 28 Aug 11. I will be using workouts from Crossfit (CF), Crossfit Endurance (CFE) and the Iron Fit training plan.
Ironman Canada Goals
Here are my goals for Ironman Canada. I'm putting them on the blog so that everyday I'll be reminded of what I'm working toward.
Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00
Total - 10:08:00
Swim-1:00:00 T1-:4:00 Bike-5:30:00 T2-:4:00 Run-3:30:00
Total - 10:08:00
How to achieve world class fitness!!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
~Greg Glassman
Posts
Team Foghorn
- Jeff Parker
- Virginia Beach, VA
- I am a single father of three little girls, a retired Army pilot and an Ironman triathlete. This blog will cover my training, diet and races along the way to Ironman Canada (Aug 2011).
How I got to this point
Hello friends,
Some of you maybe saying "Foghorn" what the hell is that?? Well for those that don't know it's my nickname/callsign from the military. I've had it for years and it seemed appropriate for this blog.
I got here by training all last year for Ironman Louisville. I had a very successful race and really enjoyed the experience. The only thing lacking was a Kona slot. I missed the roll down for a Kona slot by 1 person. You can read all about my race in the 30 Aug 2010 posting.
Not to be put out I signed up for Ironman Canada the moment it opened for registration. I loved my last experience and since I was so close to a Kona qualifier, I just have to do it again.
Some of you maybe saying "Foghorn" what the hell is that?? Well for those that don't know it's my nickname/callsign from the military. I've had it for years and it seemed appropriate for this blog.
I got here by training all last year for Ironman Louisville. I had a very successful race and really enjoyed the experience. The only thing lacking was a Kona slot. I missed the roll down for a Kona slot by 1 person. You can read all about my race in the 30 Aug 2010 posting.
Not to be put out I signed up for Ironman Canada the moment it opened for registration. I loved my last experience and since I was so close to a Kona qualifier, I just have to do it again.
Believers
Blog Archive
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2010
(180)
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April
(22)
- Today was my last day working out this week. I'm ...
- Brick day
- Wetsuit swim
- Bike - Hill repeats
- Perfect Taper Day
- This week of tapering is just flying by. I was ab...
- Nautica South Beach Triathlon
- Back to work
- Run - Crossfit - Swim
- Today I did a crossfit strength workout and a bric...
- Today was a good day. I was able to ride, do cros...
- Easy day??
- Today started with a nice slow 30 minute bike. Th...
- Did you guys miss me yesterday? Well you didn't m...
- Today was a long, long day!! I completed my train...
- Unexpected run
- West Palm Beach to Virginia Beach
- Hello friends! I'm back in VA BCH and enjoying my...
- Well I thought that I was going to have lots of tr...
- Brick Day
- 45 years young
- White Lake half Ironman
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April
(22)
Upcoming Races
- Giant Acorn Olympic - 2 Oct 10
- Ironman Canada - 28 Aug 2011
Personal Records
- Va Bch Rock & Roll half - 1:28:40
- Ironman - 11:11:49 (8th in Age Group)
- Half Ironman - 5:13:53 (7th in Age Group)
- Shamrock Marathon - 3:47:27
- Va Bch Turkey Trot 10K - 40:17
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