Ernesto's group (4th season) - Closed (Page 172)

Call me crazy, but if I do an Ironman my list includes Austria, Cairns and Brazil.

Yes E and anyone else, how about we shoot for IM Cairns in 2014?  Its around the 1st week of June and then we can recover while scuba diving in the Barrier Reef (I did it looong time ago and it rocks), and we can also visit Mark in the Gold Coast!

http://youtu.be/_u2G0Hci5wI  Preview of Cairns

Well done ANDY. good time and well run race.

 IM Busselton is so much better then Cairns

Jackie S 1 / B 6 / R 15 Rest 2 Total 22 30:57:18
Mitch S 2 / B 10 / R 10 Rest 3 Total 21  17:09:08
Mark Z S 3/ B 5 / R 7 / Rest 4 Total 15 17:57:00

Matt S 8/B 2 /R 5 Rest 3 Total 15 12:28:25
Gabe S 1 / B3 / R 9 Rest 4 total 13 14:42:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 10 Rest 3 Total 11 13:40:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 5 Rest 9 total 9 7:30:35
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Congratulations Andy!!! Unreal time. I bet you feel fantastic about it. Have a well deserved rest and safe trip back home!

Gabe (it was your idea), good thing about IM here is that it's so much easier to sign up if you are not Australian. They usually have spots left for international competitors! I still think Port Mac is the best, but that's just me.

7k, 36 min run for me today.

Jackie S 1 / B 6 / R 15 Rest 2 Total 22 30:57:18
Mitch S 2 / B 10 / R 10 Rest 3 Total 21  17:09:08
Mark Z S 3/ B 5 / R 8 / Rest 4 Total 16 18:33:00

Matt S 8/B 2 /R 5 Rest 3 Total 15 12:28:25
Gabe S 1 / B3 / R 9 Rest 4 total 13 14:42:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 10 Rest 3 Total 11 13:40:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 5 Rest 9 total 9 7:30:35
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Andy - Congratulations on an AWESOME race!  You trained your a$$ off and it looks like it paid off in spades.  Great accomplishment.

Jackie - Thanks for wishing me well yesterday.  I was back at it this morning - feeling better.

This morning - 5 mile run outside in the fog folllowed by 30' on the trainer with high rpm intervals.  I'm starting to feel stronger on the run again.  having to conciously hold back my pace.  I've been shooting for a range that I'll be targeting once my Hanson's HM training plan starts.  Finding unless I concentrate I get going to fast.  Need to ensure I maintain discipline to avoid injuries!

Mitch S 2 / B 11 / R 11 Rest 3 Total 24  18:25:21
Jackie S 1 / B 6 / R 15 Rest 2 Total 22 30:57:18
Mark Z S 3/ B 5 / R 8 / Rest 4 Total 16 18:33:00
Matt S 8/B 2 /R 5 Rest 3 Total 15 12:28:25
Gabe S 1 / B3 / R 9 Rest 4 total 13 14:42:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 11 Rest 6 Total 12 14:46:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 5 Rest 9 total 9 7:30:35
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Updating from the weekend.  Got to get back in the groove after too many days sitting on my A$$ in the woods eating crappy food. (Delicious but unhealthy) Got my buck though!

Jim- we enjoyed dinner with you and Sam as well. Glad to have the opportunity to socialize with members of the group here once in a while. This is the link to the race I am hoping to do instead of the FL race. http://marathons.ahotu.com/race/yankee-winter-trail-50k.Two weeks ahead of Witchy Wolf.

Andy- Congrats on a great race result!  You earned it.

Ernesto- Tough luck with that bike chain in your race. Glad to hear that you enjoyed the race anyway.

5 mile runch 43:37

Mitch S 2 / B 11 / R 11 Rest 3 Total 24  18:25:21
Jackie S 1 / B 6 / R 15 Rest 2 Total 22 30:57:18
Mark Z S 3/ B 5 / R 8 / Rest 4 Total 16 18:33:00
Matt S 8/B 2 /R 5 Rest 3 Total 15 12:28:25
Gabe S 1 / B3 / R 9 Rest 4 total 13 14:42:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 11 Rest 6 Total 12 14:46:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Mitch, thanks for the cumulative totals.  Nice to see I'm somewhere in the middle among all you t-freaks!

Mitch S 2 / B 11 / R 11 Rest 3 Total 24  18:25:21
Jackie S 1 / B 7 / R 16 Rest 2 Total 24 32:45:45
Mark Z S 3/ B 5 / R 8 / Rest 4 Total 16 18:33:00
Matt S 8/B 2 /R 5 Rest 3 Total 15 12:28:25
Gabe S 1 / B3 / R 9 Rest 4 total 13 14:42:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 11 Rest 6 Total 12 14:46:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Hey Mark and Matthews,

I just did a 1 hr drainer workout while watching videos of IM Cairns, Pt Macquarie and Busselton and have to admit that they all look pretty cool!  IM Cairns seems to have twice as many participants as the other two, at least from the swim start, but we could be talked into any of the 3, so look forward to your advice!

Mitch S 2 / B 11 / R 11 Rest 3 Total 24  18:25:21
Jackie S 1 / B 7 / R 16 Rest 2 Total 24 32:45:45
Mark Z S 3/ B 5 / R 8 / Rest 4 Total 16 18:33:00
Matt S 8/B 2 /R 6 Rest 3 Total 16 13:18:25
Gabe S 1 / B4 / R 9 Rest 5 total 14 15:43:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 11 Rest 6 Total 12 14:46:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Well, well, well. Let the bidding begin...

1.5k OWS for me today, 33min:

Mitch S 2 / B 11 / R 11 Rest 3 Total 24  18:25:21
Jackie S 1 / B 7 / R 16 Rest 2 Total 24 32:45:45
Mark Z S 4/ B 5 / R 8 / Rest 4 Total 17 19:06:00
Matt S 8/B 2 /R 6 Rest 3 Total 16 13:18:25
Gabe S 1 / B4 / R 9 Rest 5 total 14 15:43:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 1/ B 0/ R 11 Rest 6 Total 12 14:46:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

I have not done a IM so I wont be able to comment on which is better. I have done part of the Busselton 70.3 which uses a similar course. The only thing that I will say about Busselton is that its less then 30min drive to:

Margaret River Wine - Fast Facts

• Viticulture is the largest primary industry within the region and also its highest economic driver
• Nearly 5,500 hectares under vine
• Approximately 150 wine producers
• Predominately niche operations, with the smallest crush being 3.5 tonnes to the largest around 10,000
• http://margaretriverguide.com.au/attractions/breweries/margaret-river-breweries/
• http://margaretriverguide.com.au/category/wineries/
• And the surf.

Mitch S 2 / B 11 / R 11 Rest 3 Total 24  18:25:21
Jackie S 1 / B 7 / R 16 Rest 2 Total 24 32:45:45
Mark Z S 4/ B 5 / R 8 / Rest 4 Total 17 19:06:00
Matt S 8/B 2 /R 6 Rest 3 Total 16 13:18:25
Gabe S 1 / B4 / R 9 Rest 5 total 14 15:43:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 2/ B 0/ R 12 Rest 6 Total 14 12:24:00
Andy S 2/ B 5/ R 4 Rest 4 Total 11 8:58:38
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Updating yesterday's run and this morning's swim.

30' easy spinning on drainer followed by 4 miles on the dreadmill.

Adding in my "workouts" from Sunday, now for a long productive string of rest days!  Trying to put together my race report as well which is proving to be a workout by itself.  Hopefully I'll get it up soon.

Mitch S 2 / B 12 / R 12 Rest 3 Total 26  19:34:23
Jackie S 1 / B 7 / R 16 Rest 2 Total 24 32:45:45
Mark Z S 4/ B 5 / R 8 / Rest 4 Total 17 19:06:00
Matt S 8/B 2 /R 6 Rest 3 Total 16 13:18:25
Gabe S 1 / B4 / R 9 Rest 5 total 14 15:43:49
Ernesto S 3 / B 6 / R 4 Rest 9 Total 13 19:30:09
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Scott S 2/ B 0/ R 12 Rest 6 Total 14 12:24:00
Andy S 3/ B 6/ R 5 Rest 8 Total 14 21:04:12
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Today I did a 45' runch in a gorgeous day. Someone forgot to lower the thermostat in Dallas, unseasonably hot today and all the way through Friday, it will drop then (but I'll be in Miami at that time, hehe).

Mitch S 2 / B 12 / R 12 Rest 3 Total 26  19:34:23
Jackie S 1 / B 7 / R 16 Rest 2 Total 24 32:45:45
Mark Z S 4/ B 5 / R 8 / Rest 4 Total 17 19:06:00
Matt S 8/B 2 /R 6 Rest 3 Total 16 13:18:25
Andy S 3/ B 6/ R 5 Rest 8 Total 14 21:04:12
Ernesto S 3 / B 6 / R 5 Rest 10 Total 14 20:15:07
Gabe S 1 / B4 / R 9 Rest 5 total 14 15:43:49
Scott S 2/ B 0/ R 12 Rest 6 Total 14 12:24:00
Charlotte S 0/ B 8 / R 5 Rest 3 total 13 7:15:00
Joe  S 1/B 2 /R 6 Rest 8 Total 10 9:52:00
Jim S 0/ B 4 / R 6 Rest 9 total 10 8:14:12
Barry S 0/ B 0 / R 3 / Rest 4 total 3 2:29:24

Maybe not 150, but there are wineries and breweries in Port Mac too along with other things to see and do. 

Btw, don't think it's my neck of the woods, Port Mac is 500k South from where we live.

Race Report is up!  http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=468777&posts=1#M4505108

That's the long version, here's the short one:

I can't believe how well I did out there, it simply exceeded my expectations.  I finished the swim in about the time I expected.  Besides some rough contact for the first third, it went well and I never felt that my effort was too high or that my HR was out of control (except maybe that few seconds after the cannon went off).  I had said a while back that for me finishing the bike under 6 hours would be great.  I think I cut that one a little bit close, eh?  And the run I had no idea what to expect, except that it wasn't to do as well as I did.  As Ernesto can confirm, I was very worried about blowing up on the run if I went too hard on the bike.  I feel like I've had a good streak of conservative, smart, well run races leading up to this one and I'm happy that I've been able to let go of my need to re-invent the wheel and instead just listed to more experienced friends.  I don't think I could have done as well as I did without this amazing training group, thank you all!

Great report - nicely done.  Again, awesome job on the race!!!