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


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

Saturday, May 29, 2010

Friday and Saturday

Friday - I did a nice swim on Friday and nothing else. I established my T-pace for the training book I'm using. T-pace is basically my 100m pace after swimming a longer distance. I can do a flat out 100m faster than my 100m time over 500m. So here is what I did. Warmup - 400m free, 300m pull, 200m kick then; T-pace interval of 3 x 300m (20 RI), I swam 4:51, 4:52, 4:56 for an average of 4:53 and a T-pace of 1:38 per 100m. Then I did 5 x 100m, 16 x 15m and a 400m cooldown. Total distance was 3100 meters.

Saturday - I was up early today for a long bike and short run. I rode on Ranger Camp rd, which is on the Eglin AFB reservation. The nice thing is there were very few cars. My ride today was 3:30 minutes and I covered 62 miles. After the ride I ran a very short 20 minute run. I was going to run a little longer but I started hearing thunder and decided to cut it short.

Now I'm off to work and I'm exhausted.

Have a good weekend.
Posted by Jeff Parker at 12:03 PM

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