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

Wednesday, June 9, 2010

Bike/Swim day

Today I did a crossfit endurance bike. The workout I did today is called Tosh. It's 3 x (.5 miles x 1 miles x 2 miles) you ride each segment then rest the time is took you to do the segment. Here are my times: .5m - 1:20, 1m - 2:35, 2m - 6:07, .5m - 1:26, 1m - 2:46, 2m - 5:54, .5m - 1:28, 1m - 2:42, 2m - 6:28. That last 2 mile ride was into a nice headwind. That workout just about did me in for the day. My legs have been tired ever since I finished.

But the show must go on so I headed to the Navy Fleet rec 50m pool for more fun. Here is my pool workout: warm up - 300m free, 300m kick, 200m catchup; main set - 4 x 300m (10s RI), 2 x 200m (20s RI), 300m (2 minute rest) then 10 x 50m free; cool down - 200m free. Total distance was 3400 meters. I'm still not going as fast as I'd like but hopefully all this hard work and a good taper will get me where I want to be which is a 1:05:00 swim split at the Ironman.

Have a good day!
Posted by Jeff Parker at 7:07 PM

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