Swim
  • 1h 38m
  • 4224.00 yards
  • -----
Bike
  • 7h 07m 52s
  • 111.16 miles
  • 15.59 Mi/hr
Run
  • 6h 17m 03s
  • 26.38 miles
  • 14m 17s /Mi

YAHOO!!!!

Wow look at those T times?!? who'd a thunk!

Right on track for swim and bike! Decided on the run....to enjoy my first IM...I was doing it for me anyway...so decided a moon lit night looking at the scenery was just fine...though made Steve a bit nervous between the hours of 8 and 9 pm when I was a bit behind my 'consisent' times...but then he saw the pants and knew all was a - ok.  Race report soon. ...but excellent day!

OVERALL PLACE

TOTAL TIME

LAST NAME

FIRST NAME

SWIM TIME

T1

BIKE TIME

T2

RUN TIME

2085

15:17:38

ANN

SLOAN

1:38:27

6:55

7:08:40

8:25

6:15:13

Bike
  • 35m
  • 11.00 miles
  • -----

RACE PLAN – IM Canada

 

 RealisticPACEClock TIME StretchPACEClock TIME Just finish TIME
Swim1:452:30 per 1008:45 1:352:15 per 1008:35 1:522:40 per 1008:52
Trans 110 8:55 10 8:45 15 9:10
Bike7:2215.2 mph4:15 7:00164:00 8:0014 mph5:10
Trans 210 4:25 10 4:10 15 5:25
Run 5:1512 mm9:45 PM 5:0011:30 mm9:10 PM 6:0614 mm11:30 PM
Overall 14:42   13:56   16:30  

Check food storage /DRINK/Carbo pro

 

SWIM:

Get a quick warm up in the water if possible, check goggles for fit.

Take a GU/Gatorade in prior to the start.

Stay calm, relax and look at sky....you have done this before....

Deep Breath and GO!  Calm

I AM A FANTASTIC SWIMMER.

I will do swimmingly (Susan)

 

T1:

CHECK bike computer to make sure set for 20 / 20 intervals.

Focus on PLAN - visualize before race.

Jersey - check pockets, uncrustable, put on chamios cream.

Throw some sunscreen on arms, spike and face.

Check everything – Helmet, gloves, glasses, water bottles in cages food set

 

BIKE:

Easy out of town....enjoy the ride/people.

You know RICHTER and 7 BITCHES - done them 4 times.

Positive thoughts on the 7 bitches I mean princesses...

Keep Cadence high on hills...relax, relax, shoulders away from ears

Get HR up to 145-148

Stay positive and RIDE HARD/FAST. 

POLE in HIPS on climbs. 

Out and Back will be fine....done before.

- Yellow Lake is that all you GOT!?!? After UPLANDs piece of cake! ~ RUTH

 

I FEEL POWER I FEEL PRIDE

Ride like the wind....

 

T2:

SUNSCREEN arms and face and back.

Fuel belt.

Turn on GARMIN

Bathroom break

 

RUN:

WALK first 5 minutes

GU on way out.

Run 8 Minutes - walk 1

PUSH -> hr should be 150 during running sections.

Eat / Drink every walk break minute intervals

Find the zone

All I have is within me!  I have the power. 

Focus...if you don't feel good EAT, feelings will change in 90 seconds.

 

I will be an IRONMAN!

Run
  • 25m
  • 2.00 miles
  • -----

Work is done....car oil is changed....did my 'little' run....and now mostly packed.  Have all my ziplock bags for everything....taking pictures.

working on race plan...

I AM READY to rock and roll!  YEAH!

Bike
  • 1h 00m 28s
  • 17.46 miles
  • 17.33 Mi/hr

Nice taper ride. :0

Felt good...well why not, haven't biked since Friday....and had a massage yesterday.

Got last minute Carbo Pro, extra body glide...you can never have too much of that...and few other things.

I am ready to go....nope not packed yet but all laid out and ready.  don't want to pack until tomorrow night...I need to SEEEEE everything.

Massage and another rest day. :)

 

stampinann's Training Log


 August 2009 
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