The following equipment is nearing replacement:
Swim
  • 29m 11s
  • 2112.00 yards
  • 01m 23s /100 yards

FIRMman Swim. Wicked rocky with lots if waves but generally the current and waves were pushing so it made for a fast swim.

Bike
  • 2h 57m 18s
  • 56.80 miles
  • 19.22 Mi/hr

FIRMman Bike. Bike was a little bit long. First 5 miles or so were turny and hilly getting out of town. Next 10 were fast and flat on an open highway. Miles 15-30 or so were lots of climbing followed by a descent at the end. 30-35 were fast and flat with a tail wind to the turnaround. 35-56 were back on a straightway directly into a headwind. Tough to be peddling downhill and only be doing 18 mph.

Run
  • 1h 58m 50s
  • 13.10 miles
  • 09m 04s /Mi

Y shaped course with three out and backs, rolling hills decent wind.

Mile 1 - 8:59 / 155 bpm
Mile 2 - 9:18 / 155 bpm
Mile 3 - 8:52 / 154 bpm
Mile 4 - 9:01 / 155 bpm
Mile 5 - 9:08 / 157 bpm
Mile 6 - 9:09 / 157 bpm
Mile 7 - 9:09 / 156 bpm
Mile 8 - 9:15 / 157 bpm
Mile 9 - 9:29 / 156 bpm
Mile 10 - 9:22 / 157 bpm
Mile 11 - 9:48 / 160 bpm (long hill)
Mile 12 - 9:22 / 157 bpm
Mile 13.1 - 8:52 /162 (booked it home)

FIRMman Half Iron

Swim -- 29:11

T1 -- 2:14

Bike -- 2:57:18

T2  -- 1:58

Run -- 1:58:50

Total -- 5:29:34 -- Huge PR!


[img=http://cdn.media.cyclingnews.com//2010/09/09/2/pic137947406_600.jpg]

  • RACE DAY: F.I.R.M.MAN Triathlon
Sport
  • Massage
  • 1h 00m

Pre- FIRMMan massage.

[img=http://cdn.media.cyclingnews.com//2010/09/09/2/pic137935423_600.jpg]

Bike
  • 58m 13s
  • 15.93 miles
  • 16.42 Mi/hr

Easy out and back to Lake C.

Run
  • 17m 43s
  • 1.70 miles
  • 10m 25s /Mi

ZR run. On the bike path with Shaun.

Best Title Ever from Cyclingnews.com --  "HTC Sprinter Bunny Hops over the Line"
 

Mark Cavendish (HTC-Columbia) bunny hops over the line

  • Calories: 1932 From fat:540.3 (60.59g, 27.97%), From Carbs:778.31 (196.37g, 40.28%), Protein:613.4 (154.76g, 31.75%)
Bike
  • 1h 21m 25s
  • 22.51 miles
  • 16.59 Mi/hr

Had to ride on a mile long stretch of dirst because the road was completely torn up. Kind of threw of the pace. Otherwise cold, but finally felt like my legs got into a nice groove by the end of the ride.

Run
  • 26m 59s
  • 2.90 miles
  • 09m 18s /Mi

ZR/Z1 run. Nice and easy. Some achilles tightness but not too bad (I've been icing/tretching repeatedly so I think its improving).

It says HTC on Cav's jersey
 

  • Calories: 1624 From fat:394.09 (43.98g, 24.27%), From Carbs:647.78 (162.66g, 39.89%), Protein:582.13 (146.17g, 35.85%)
Swim
  • 50m
  • 2700.00 yards
  • 01m 51s /100 yards

3 x 800
1 x 300

Don't feel good. Thought it was allergies, but I think I actually have a head cold. Not happy at all but hopefully it will all be cleared up by the weekend.

Mark Cavendish (HTC - Columbia) is ready to race.
 

  • Calories: 1851 From fat:405.43 (41.21g, 21.9%), From Carbs:1010.23 (231.05g, 54.58%), Protein:435.34 (99.57g, 23.52%)
Bike
  • 1h 26m 21s
  • 23.96 miles
  • 16.65 Mi/hr

Legs were not happy. Couldn't get into a nice consistent peddaling groove. Not sure waht's going on today. Plus way too many school buses. I hate school buses.

Run
  • 27m 16s
  • 3.00 miles
  • 09m 05s /Mi

Legs were complete lead and the achilles was tight/sore. Took over a mile for it to loosen up even after biking first. HR was bouncing around a lot -- I think the Garmin was not working properly as it started off at 180 and bounced downward.


 

  • Calories: 1747 From fat:324.46 (36.78g, 18.57%), From Carbs:953.67 (243.24g, 54.59%), Protein:468.87 (119.59g, 26.84%)
3:21 p.m. -- Facial, herbal soak and now putting in a few hours at the office so the week won't be a complete and total mess.  
 

kaburns1214's Training Log


 September 2010 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30  
 
Time
Distance
  • July's totals
  • June's totals
  • 2013 totals
  • 2012 totals