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, September 29, 2010

Bike/Swim

Today I got an early start after taking my little ones to school. I'm glad I did because about an hour after I finished my bike it started raining and I'm not sure if it's stopped since. I rode near my house and did 45 minutes covering 14 miles. I rode with my heart rate monitor and kept my HR below the magic 140 bpm. Average speed was 19.2 mph.

This evening I was able to do a short swim. I went to the fleet rec center 50m pool for some cruising. Here is what I did. Warmup 300m free, 200m kick, 100m free, 200m kick then, 300m pull (30s RI), 3x100m (15s RI), 300m free, cooldown 100m free, done. I only did 1800 meters and I checked my heart rate after every event. Of course I had to check it the old fashion way. Anyway it was right around 135 to 140 after each event. That is just where I want it so I'm thinking I'm on the right track. I'll know more for sure in January. I really hate waiting!!

Have a good day!
Posted by Jeff Parker at 6:42 PM

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