Training Notes
02/02/04
02/03/04
02/04/04
02/05/04
02/06/04
02/07/04	track: 200, 400, 600, 800, 1000 on 48 seconds per 200 meters with 30 seconds rest between each set. Then back down starting at 1000. Felt great - was a bit faster than 48 seconds for most of the sets except the 1000 which was right on 48 sec
02/08/04
02/09/04	Nice, long steady swim for hour alternating 100 swim, 100 pull, 100 fins. + 30 minute CP 140 test watts down a bit - why??
02/10/04	MTB bike outside 4 hours in the wind and blowing snow. Felt good out near Bragg Creek when the wind wasn't blowing. Went part way to Elbow Falls. Has to call Helen for a pick-up on return up Springbank rd when snow had blow over the road - very slippery and icy!
02/11/04	Ran outside for 1.75 hours - wanted to go for 2, but felt really sick - a bit of the flu I think. Ran another hour at the gym - also felt really sick.
02/12/04	4 bricks x (10'@250 watts, 5'@ 7'/mile) found it difficult to maintain 250 watts for 10 minutes, but I felt REALLY sick. Was able to do 3 brick intervals only for about 1.75 hours
02/13/04	Awesome bike intervals! Averaged 213 watts at 140 hr for first 30 minutes. Later I did 5 minutes of steady state climbing in big gear at 65 rpm, 140 hr and 230 watts! Don’t know why….. Great swim with Greg 4km !! Was maintaining 1:50 100's with the pull b.
02/14/04	1000 meters in 19 minutes, 500 meter with pull B. I figure I'm probably good for a 27 minute 1500 with wet suit, and possibly a 67 minute IM swim - goal: 65 minutes! Also bike 45 min and run 20 minutes - run felt good, low heart rate, fast speed
02/15/04	Big day - did the Hypothermic half marathon today and came in 7th overall out of 300 runners. Cool. Went out at exactly 7 min/mile pace and kept it the whole way (according to my Garmin GPS). Time 1:31:39. And according to my Lactate tests, my 1/2 marathon time should be 1:30 - so looks like a confirmation!
02/16/04	Swim 1.25 mostly pull. Did 50 fast, then 50 slow. Was keeping 55 seconds on the 50 fast with Pull B
02/17/04	Strangely LOW watts on the CP 140 test this morning - only 174 - weird. I wonder if it's fatigue from the half marathon race on Sunday? I rode inside for an hour, then 3 hours on the MTN bike to Bragg and back, then another 2 hours inside with Greg B as part of his Epic 50 hour week. Repeated the CP 140 and the measurment was 186 - still lousy. Odd.... Also strange is the slope for the days hit it's best value to date!
02/18/04	I started to run 5 x (5 min @ 7:20, rest for 5 min), but I could really feel that chest cold in my chest, so I stopped at 3 intervals and topped out at a 90 min run rather than the 2 hour run as planned. Finished with 30 minutes on the spin bike.
02/19/04	Good 2 hours on the Mag trainer with a CP140 test. Watts back up to normal levels and my chest cold seems to have dissappeared?? 45 min run at Talisman track holding 8 min/mile easy. Swim felt srong was holding 50 sec/100 with Pull B
02/20/04	5 k swim! That's a personal record. Thanks Greg B!!!
02/21/04	REST!
02/22/04	REST!
02/23/04
02/24/04	Ran 1 hour outside before flight to Phoenix, then ran an hour in Phoenix. Felt good - maintained 8 min miles for both runs
02/25/04	Cycled to Tortilla flats. Lots of CLIMBING. Felt fantastic. Watts were WAY up. Not sure why - something to do with altitude of Phoenix? 130 hr equated to between 230 to 250 watts!
02/26/04	Cycled to Bartlette lake. Tons of long, long climbs. Was actually kind of warm in the valleys. Took heart rate above Aerobic Threshold today for the climb out, but not sure if HR monitor was working properly - saw values of over 230 flash on and off - wierd seemed that as soon as I started moving fast, it went all wacky - maybe due to the big power lines in area???
02/27/04	CP150 values were 324 watts!!! Slope was .21 Didn't really take HR above 130-ish today. That's probably why the values are so high - not sure.
02/28/04	Great day 4.5 hours of cycling to Bartlette Lake again. Cold today, but sunny. Never took HR over 139 today stayed in Aerobic zone all day. Solid. For a 25 minute chunk in the middle of the day climbing out of the valley on way back I averaged 237 watts and 136 heart rate - that's well over 240 watts for CP140. Most of this is NOT aero - but climbing with cadences between 80 and 90
02/29/04	Last day in Phoenix. Ran for 2.5 hours today REALLY SLOW!!! Must be tired from week. Speed averaged about 8.5 m/mile during the last hour, but was around 9 to 10 for the first hour. Too slow!
03/01/04	Swim . included a 1000 meter pull B timetrial. Averaged 57 seconds per 50
03/02/04	2 hours on Mag trainer with good watts - CP140 was 214 - higher than recent averages indoors. Jason says the increase in Phoenix was due to riding outside - we'll see when the weather gets better if that’s true or not
03/03/04	Did swim video with Ken Olsen - I will get the video next week with an analysis. Ran hour easy at Westside. Feeling generally tired and extreemly uninspired these days.
03/04/04	Swam 3000, held 1:50 for each of the first 600 100's with Pull B.
03/05/04	Argh! Had a super crappy indoor CP140 hour ride this morning! Low, low low value of 194 ! I suck!! Possible reasons are: 1. General feelings of lethargy as noted on Wed, 2. Had my typical overtraining symptom last night - being jolted awake at the moment of falling asleep... why?? it's been a generally low volume week. Perhaps it's due to the heavy week in Phoenix last week (one week delay??). 3. Did a full shot of venolin by mistake before ride, but I've done this before and it hasn't even made any difference at all, 4. Spent a few hours yesterday welding (fumes??). Swim 4000 meters
03/06/04	2,6 hour run. I think I'm coming doen with a cold - chest was sore and very caughy - could explain the low watts test yesterday. Did the first hour at Talisman track 8min/mile, but noticed my heart rate was nearing 150, so slowed down - again, probably due to a virus... Ran 1:45 inside and the rest outside. Feeling very tired, achy and fluey after the run. Also very cold, can't seem to warm up.
03/07/04	4 hour brick with Cals group at Olympic Oval. Was tough - still sick, watts low. Coughed a bit and generally felt fatigued.
03/08/04	1.75 hour swim. I did 4000 meters, the first 3000 with full wetsuit on. My arms felt VERY tired and sore from that wet suit - so I took it off and swam the remaining 1000 with just the bottoms on with the arms and body dragging in the water. My arms felt 100% better! That wet suit is too tight and is creating some strange forces that I have not become conditioned to. Next swim I will try the sleeveless suit and compare.
03/09/04	100 miles!! Took me 7 hours of cycling though.. Through high wind warnings, rain, freezing rain, gravel, etc. This is by FAR the earliest century I've ever done - early March! Pretty cool. Felt fine after. Slope is good and watts are higher but not as high as Phoenix. Still a bit sick - coughed quite a bit when I got home.
03/10/04	Run 50 minutes felt REALLY tired! Legs were sore and my lungs felt sore!
03/11/04	Bike/run bricks 15 mins each at Talisman. Near the end my running felt very good - better than 8 min miles and easy
03/12/04	Indoor CP140 1 hour bike test. Watts look much better. After first 1/2 hour of warm up, I held an average of 215 watts at 140 HR. But, during the last 15 minutes, I held 225 watt average in UPRIGHT position. Interesting. I think most of the PHOENIX riding is upright, not aero.
03/13/04	Good 2.75 hour solid run today. Maintained 8 min miles for 90 minutes after a 30 minute warmup, then close to 8 min/miles for the remaining 90 minutes. Heart rate during the 8 min/mile portion was average 143 BPM. Chest still feels sore from cold - and I cough a bit. Was a build up of some phlem last night before bed and coughing. I wonder how many HR beats that cold is still responsible for????
03/14/04	Outside 2.6 hour ride with Myles. Averaged 31 kph. HR was well into the 150's for most of the ride. Crashed at the end in some gravel turning a corner and did an endover. Some loss of skin on my left hand and numb-but-getting-sore left thumb. Overall, a very good week with a chest cold lingering. 20 hours and a Century - not bad.
03/15/04	day off!
03/16/04	Cycled outsite for 4.5 hours with GregB and froze! A high of about 2. Went up to Elbow falls, but couldn't make it all the way to the top because it had snowed. Legs felt ok - Watts/HR were crappy! Spent a lot of the time in aero (which I need!) because of my injured thumb and palm from crash. Evidence that long rides really train the recovery and endurance system = Greg B was unable to maintain the same pace for the last hour +. This is his first long outside ride of the season. Finished with another slow hour inside, then a 10 km run outside where I maintained 8 min/miles for the whole run.
03/17/04	Swam 4000, 1000 drills, 600, 200 flippers, 500, 200 flippers, 400, 200 flippers, 300, 200 flippers, 200, 200 flippers, 100, 200 flippers. Was holding 1:55's/100 at the end - swam with sleevless sw
03/18/04	Ran 6 x 1mile @ 7min/mile w/ 1.5 min rest between. Then I ran for 30 minutes on track and maintained my 8 min/mile goal pace - nice to note that my HR on the 8 min/mile was averaging around 137. Good! Finished with 30 minutes on stationary bike.
03/19/04	1.25 HR BIKE INSIDE CP140 watts were nicely high during 2nd 30 minute period. Note that previously I did the CP140 tests at beginning of workouts and now I'm doing them after a 30 min warm up (around 120 HR). Also I take the average of the last 5 minutes of a 30 minute 140 HR run. Upright position is always 5 to 6 watts higher. I would like to experiment with speeds and these watt values and see if I can achieve a more efficient aero position??? Good swim 3000 meters. Was holding 1:50 100's with Pull b.
03/20/04	2 hour run on track at Talisman. I maintained 8 min/mile pace for the whole 2 hours. Average heart rate during the first hour was around 140, but dropped during the second half to about 136 or so. Good!
03/21/04	Nothing! Day off
03/22/04	2 hours inside. First hour was 160 watts and reading my book. Then I did 30 minutes of aero CP140 where I set a new record of 220 watts! The next 15 minutes was an upright CP140 and hot an average of 230 watts - also a Calgary record (not including Phoenix). Then 5 minutes at 150 HR, and a cool down.
03/23/04	Great swim - 1000 warm up & drills then 10 x 100's with sleeveless wet suit on. Good times - they were all on 2 minutes are here are my times: 1:33, 1:34,1:36,1:37,1:39,1:40,1:42,1:45,1:46,1:48. My 45 min run was with race shoes on and I found the pounding really hard on my legs.
03/24/04	Great outside 3.25 hour ride. Watts sucked during first hour - then steadilly got better. During last hour, I was probably holding 218-220 at 140HR in aero.
03/25/04	Speed run - felt really easy. 4x 1 mile @ 7min/mile pace wih 1.5 minutes rest between. Then 45 minutes really super easy on the spin bike. Moved a heavy box with my left leg sideways today and felt something in my upper left piriformus hurt. I know it will agrivate the sciatica now - I'll feel this tomorrow
03/26/04	Was at gym early, so I swam for 2000 meters before my swim workout with Greg where I swam another 2500. My piriformus, and left leg down to my calf is very sore today due to the inflamed sciatic nerve. I hope it settles down later this week!
03/27/04	Very sore piriformus again still. Flet it while running - very tired form yesterdays swim I think… Ran for an hour at 8 m/mile pace 138 - 140 HR.
03/28/04	OFF
03/29/04	Tested the Elite with the new Zipp disc and Aero helmet. At 203 watts out = 138.9 HR, 31.45 kph. At 206 watts back = 141 HR, 42.26 kph. That equals 205 watts / 140 HR / 36 kph. Which sounds too good to be true - maybe wind picked up as it was pretty windy. My HR was pretty high for only 200 watts which is also strange. 36 kph average is a 5 hour IM and 2.5 hour 1/2 IM. Not bad if I could pull it off!
03/30/04	This morning when I woke up I remote viewed a number: 10:49 It was pretty clear and I didn't know what it was for. When I fully awoke, I realized it was my predicted Ironman time - possibly Cda. I didn't really have any RV intention before the perception - I was just sort of falling in and out of sleep and not really thinking of anything. Sometimes, it seems like that's how RV works - my IM time prediction has been a focus of many recent RV attempts - usually with nothing returned. It seems almost as if when the time is right, I'll get my answer - regardless of why my 'current' intention is - perhaps that makes it work even better - to not even have any intention and to not even try. Time will tell
03/31/04
04/01/04
04/02/04
04/03/04	Ironman California. Great race. Swim times improved to 1:48 / 100. To do a goal time of 1:06 at Ironman cda, I need to hold 1:45/100. Still have some work to do, but at least now I have a good grasp on what I need to do. Bike averaged 20.7 mph, 2:42, 250 watts and 148 HR. This would equate to a 5:24 Ironman time which would be great - problem is the HR was 148 rather than the 140-144 it needs to be...... Run was fantastic. Finished 18th in my group, averaged 7:20 min miles (very close to goal) for a 1:36 time. Lesson learned here is take it easy on the bike and have a killer run. 8 min/mile IM run goal now seems very attainable! Overall, I was 5:05, 33/227 (top 13%). Really SLOOW transition times! Average total T times in top 10 were 5 minutes faster than mine! Work to do: THINK about transitions, work on holding 1:45/100 swim pace, LONG bike rides near Aerobic Th, and maintain my running pace. strange thing about watts at sea level. They were WAY higher with a way lower heart rate, but produced the same speed that the HR would have produced at home. Meaning that perhaps HR is a better measure of effort than watts.
04/04/04	cruise
04/05/04	cruise
04/06/04	cruise
04/07/04	cruise
04/08/04	cruise
04/09/04	cruise
04/10/04	cruise
04/11/04	cruise
04/12/04	Bike 3.25 mtn bike cause Elite is still in transit from Cali. Legs left really tired - amazing how much endurance is lost in a week of no cycling. (well, a week + the previous week of taper). Swim tried to hold 1:45/100 for 500 with Pull B - only managed 1:48. 1:45 is probably not going to happen with the Pull B, but I'll make it my goal.
04/13/04	Long run 1.75 hours. Held 8 min miles for last hour-ish. Felt tough - 1 and 3/4 hours feels very long! It';s amazing how quickly detraining sets in.
04/14/04	Swam 3000. Area below both knees is very sore. Not sure what it's from?? Perhaps the long run, or maybe the long ride on MTN bike - different position?
04/15/04	Tried to ride MTN bike outside, but too cold. Did 3 hours on spin bike + spin class - great class HR was over 150 for whole class. Then swam 2000. Tricepts very sore!
04/16/04	Did 5 x 1 mile @ 7 min/mile w 90 sec rest with Greg B at Talisman - felt pretty good - no idea what HR was at because I forgot my monitor
04/17/04	Finally got my bike back and set up on the mag trainer for an indoor CP140 test. Real super shitty result thought. In aero, I was 192 watts at 140 HR. I suck! Possible reason - tired from yesterdays run intervals, Thursdays high HR spin session, or a serious detraining effect from the taper + race + cruise. ????\
04/18/04	Did 4 hours indoor riding with Cals brick group at the University. Watts were sadly LOW - but I noticed that the calibration numbers would change by 100 when I stood on the cranks to seat the meter….. Hm….. My watts number would instantly improve. I wonder if that's whats been going on.... Worked very hard - averaged 136 HR compared to 127 and 108 average from previous 4 hour bricks. - Note: the chain ring bolts AND crank bolts were very loose!!!! Jason says thats a cause for calibration errors
04/19/04	BENCH MARK WET SUIT TEST - Swam 3000 today, 1000 WU and drills, then tried to swim 1000 at 1:45/100 straight out. Made only the first 500 and started to slip on the time. Rested for 20 seconds, then did the second 500 and again, slipped about 5 sec by the end. Finished with 500 flippers then the last 500 were 100's at 1:45 each with 15 sec rest btwn. It's going to be tough to make 1:45 for 1000!
04/20/04	Awesome ride! 150 km to Elbow falls, down the back side, then part way out to Millerville and back. On way back I was holding 220 to 230 watts at 140 HR in Aero for extended periods, no problem. It really seems like my body needs to warm up for an hours or two before my heart starts to allow my legs to hammer like they want to without freaking.
04/21/04	Long run 2 hours. Started at Westside gym and ran out to Griffith woods near where we lived last summer. Nive running in the trails by the river - great run. Finished with a long uphill climb back to Westside where I finished my last 30 minutes on the indoor track holding 8's. HR was right around 140 for the 8's - maybe a bit less.
04/22/04	3000 meters - 1000 WU, 500 with wet suit holding 1:45/100. Also did second 500 and held 1:45/100. Then 1000 flippers and tried to time my last 10 x 100's but things got crazy at the pool - there was a water polo game on and the swim clubs were using up ALL but two lanes which I ended up sharing with about a dozen others.
04/23/04	(didn't sleep well last night. I dreamt I was going to get a cold and cough blood - nice hey?) 4.5 hour bike - good ride up to top of Elbow falls and back. Was averaging very good watts again today 120 to 130 at 140 HR. Felt pretty good, but got tired near the end - probably cause it was my second long ride in only 4 days. Did a transition run immidiately after - went very well. I held 8 min/mile pace at btwn 137 and 141 HR. These training sessions are INVALUABLE! They teach me exactly what it will feel like to have to keep that goal pace up after a hard bike ride. It ain't going to be easy! Holding 8 min/miles for an hour is one thing, but imagining continuing that effort for another 2.5 hours will be TOUGH! finished the LONG day with a 2000 meter swim. First 1000 straight at about 1:50/100. Then 5 x 100 @ 1:35, 140, 145, 145, 148, then 500 steady
04/24/04	Half hour easy swim 1300 meters with some drills. Then easy hour on spin bike
04/25/04	Police Half Marathon - Decided not to race, and I won't do that again. If your going to enter a race, then race - or else do a training run on your own. I ran with Tom for the first 45 minutes at exactly 8 min/mile pace. Then I met up with Gary and helped him for the remainder by running about 8:30 to 8:45 / mile pace finishing in 1:51
04/26/04	swim long - 5000 meters! Whew! 600 drills and WU, then 900,800,700,600,500,400,300,200. Kept 1:50 pace per 100 for first few sets, then got tired of clock watching and just swam the rest. Arms a bit tired, but not bad at all. I supose if I had to, I could do another few thousand.... Quick ride down to hwy 22 and back, then took the M5 out for a 30 minute spin. That things fun, but a lot of work
04/27/04	WHEW! 165km in 6.5 hours. Went up the pass at Elbow falls and down the other side, then back up, down turned around and did it all again. Probably around 1200 feet of climbing on the front side and 500 on the back side.
04/28/04	Long run 2.25 hours ran downtown met John for lunch. Swam for an hour at Talisman.
04/29/04	I was supposed to do a hour spin and a swim, but I didn’t feel like doing anything so I blew it off. Instead I spent the entire day working on a steering mechanism for the HPV - works sweet!
04/30/04	I consider these long bricks the most important training days I have - felt very good today, perhaps due to the rest day yesterday. Maybe I should start to make every Thursday a rest day so I can put more effort into the long bricks. Worked on really turning on the pace during the trip back and pushing the legs hard. My run was tough - managed 8 min/mile page for 10km, but my HR was averaging around 145 - too high....
05/01/04	Awesome swim!!! Did 1000 meters straight and held 1:45/100. In fact, I finished the 1000 15 seconds faster! 3000 meters, 100 WU and drills, 1000 straight timed, 500 easy, then 5 x 100 @ 1:40/100. Then I did 6 x 1 mile repeats @ 7 min/mile
05/02/04	2 3/4 hour ride - pushed hard for first half - rode with a pro mtn bike racer dude and pushed pretty hard to keep pace with him.
05/03/04	crappy swim! I suck man. Tried to do 5000 meters like last Monday, but felt really REALLY tired! I kept forgetting my counts also. So, I stopped the pain at 4000 meters.
05/04/04	Had a nice ride today - averaged around 29 kph for a trip up to Elbow falls and back. But, right around hour 5 I started to feel very tired - I do think I need a recovery week this week.
05/05/04	Fantastic run. Did 2.75 hours down to Edworthy, then into Bowness, then back and downtown to meet John M for lunch. Averaged 8:25 min/miles for the entire run with much of the last hour at 8 min/mile. Swam 45 minutes at Talisman in evening 900 WU and drills, then 6 x 100 fast.
05/06/04	Swim 2500. 500 swim, 500 flippers, 500 swim, 500 flippers, 500 drills
05/07/04	Great transition run! Did 4.5 hours up to Elbow falls and back. Then nailed a 8:08 min/mile average on a 45 minute run and my HR average (from the watch) was only 134!!! Sweet. I figure 8 seconds off that pace average has to be worth only a few beats. Actually, a quick calculation estimates that 8 seconds faster pace would be worth 3 heart beats - so 137 HR for 8 min.miles. My target is to not go over 140 HR at 8 min miles - that's a 3:30 marathon.
05/08/04	Run 45 at Talisman. Did last 15 minutes at 8 min mile pace and was exactly on 140 HR. Swam 45
05/09/04	Dya off!
05/10/04	Great training day! Started with a 5000 meter swim at Westside. Had the lane to myself for 2 hours. 1000 warmup, and drills, then 400 kick, then 800, 700, 600, 500, 400, 300, 200, 100 all swim wetsuit. Times were on track for the first 800 at 1:45 per 100, but fell off to about 2 minutes/100 near the end. Then - did 2 hours of intervals at Talisman track. 10 x 1 miles at 7 min/mile w/90 sec rest + 20 minutes of warmup.
05/11/04	Yestdays intensity and marathon swim left me feeling drained today. A dreary day with about 5 inches of accumulated snow meant that I would be doing my long bike ride INSIDE. UGH! 5 hours of uninspired movie watching. Average watts for the 5 hours was a crappy 140.
05/12/04	I ran downtown to meet John for lunch then ran back home for a total of 24 miles in 3.5 hours. Note to self: don't eat a big lunch before running! Also - I've been having diaphram (side stitch) problems again starting with the intervals on Monday. Not sure what is causing them - perhaps the big swim on Monday???
05/13/04	Day off. I was going to swim, but I forgot my gym bag - so spent the evening talking to John about alternative drives
05/14/04	Awesome training day!!! 100 FAST miles on the bike in about 5.5 hours (29.5 kph ave) and 207 ave watts for the day - biggest watts training day for that kind of milleage yet! One thing I noticed is difficulty keeping the watts up during the last hour or so - that's what this kind of training is for! Get the legs nice and burnt, then hammer some more on them! Did a 10km transition run after - starting out was rough, but as usual, my legs came through after about 5 minutes or so - no troubles maintaining my 8's with decent HR. Finished the day with a 30 min swim at Talisman - drills and swim = 1000 meters.
05/15/04	1 hour swim, then had to work a bingo. 1000 wu and drills, then 5 x (100 @ 1:40, 100 slow) First 100's were on 1:40, then slowed to about 1:45. With wet suit. 2200 total, did last 200 with drag
05/16/04	Quick ride with Greg B. 208 watts ave, 29.5 kph, 130 HR, 1:45
05/17/04	Great trainig day! Swam 600 meters! Bot a new wetsuit - Quintana Roo Super. Swam with it for 3500 at Westside. 1000 drills, 5 x 500's all at 1:45/100. Interesting: My times actually got FASTER at the end when I STOPPED KICKING all together…. My arms pulled a bit differently and felt very strong and powerful. Also my HR dropped a ton! No out of breath feeling at the end. Will have to remember that. Then I ran 12 x 1 mile @ 7min/mile w/ 90 sec rest btwn. Felt great - alternated tred with track at Westside. Then I swam another 2500 at Talisman with pull B.
05/18/04	Great long ride! 186 km total. Cycled slow out to Hwy#1 then tried to maintain 220 watts all the way to Canmore. Ended up in Canmore at 210 watts, 33 kph ave and HR right around 140. The way back I averaged 204 watts, 32 kph, but HR was soring. Even according to the SRM file, my average CP140 for the trip was a crappy 200-ish. This was almost ALL aero hammering. Near the end when my legs felt like rubber, I really tried to continue the pace and it was TOUGH!, but thanks to my trusty training partner Greg, we managed it. This is what Ironman training is all about!!
05/19/04	Great run - 23 miles REALLY, REALLY low heart rate - averaged somewhere between 125 and 130 the whole run of 3.6 hours. It really is amazing how much longer and farther you can go if you slow down 5 to 1 beats. Finished the day with a 2000 meter swim at Talisman.
05/20/04	2000 meter swim at Talisman. 1000 WU and drills, then 3 x (100 slow followed by 200 fast on 1:45), then 100 warm down. Wet suit
05/21/04	Great ride! 184 km in the cold and rain and snow and freezing rain. But I figured that if there are 10 guys who are getting a Kona slot at Cda, and I have to beat one of them - the one that I'm going to beat is the one who stayed home during this crappy weather. Hit an ALL TIME watts high for today!! According to the SRM analysis, my 140 HR watts were an all-time high of 240!!! During a 5 minute flat stretch in Aero position, I averaged 230 watts and just below 140 hr. I wonder if Tuesdays long ride had something to do with that???
05/22/04	90 minute run with last hour at 8 min/miles. 2000 meter swim including 2 sets of 500's as fast as possible.
05/23/04	3 hour ride to bragg and back. Nice way to finish a 30 hour week!
05/24/04	off
05/25/04	Rode to Banff with Helen into a HUGE head wind. Had the bob trailer hooked up to the Elite and it took us 6 hours to move only 120 km! Then went for a great run around Spray Loop trail -  90 minutes.
05/26/04	Rode back from Banff, then 1:15 in the pool - 3000 meters, 1000 w/u, 500 fast, 500 fast, 1000 moderate.
05/27/04	two hour slow run - really slow. Tired. Then 2000 meter swim
05/28/04	Worked a Casino last night and I'm TOTALLY sick!! Sore chest, sore throat and full nose. Hope this don't last long!
05/29/04	sick!!!!
05/30/04	sick!!!!
05/31/04	Felt a little better and did a 30 minute swim - slow and easy
06/01/04	A little better - did a quick 90 minute ride. It's amazing how fresh my legs felt after a few days of doing nothing. I felt like I could have hammered on for hours! My HR was fairly high though - still flighting off the virus! Also did a 60 minute swim in evening. Leg cramps again!!!
06/02/04	90 minute run - HR was higher than it should be due to virus. Stopped to clear nose, chest many times!
06/03/04	5 hour bike - felt great despite tons crap in my nose and chest.
06/04/04	Feeling better today - not nearly as congested. Coughing only few times - loose. 4000 meter swim. First 1000 18 minutes, then remaining 19 minutes. That would equal about 67 minutes for IM swim…
06/05/04	3.25 hour bike followed with a hour run with Mike. My CP140 watts from the SRM were at the lowest point I've seen in a long time! How frustrating!! I 'feel' fine, but my hr is racing. Probably due to the virus…. I don't know. This sucks.
06/06/04	Day off - virus kill time!!! Argh!!
06/07/04	3800 meter swim.
06/08/04	Whew! 200km ride + 90 minutes run. Greg B and I rode to banff, then ran the Spray creek loop and rode back into a fairly stiff headwind. A 9 hour day - my biggest single day this season - felt actually pretty good on the way back - Heart rate is still way high for the watts though...
06/09/04	Gordos notes on the taper: here is what I am finding works well for top AG and elite athletes. You must have a base a mile deep for this one. Run -- 16-20 day taper for the long stuff. 10-14 day taper for high lactate stuff. Once within 10 days, no sustained high lactate -- only strides for quickness. Duration 40 mins or less for the last 10 days. Bike -- Keep the _aerobic_ volume rolling until 10 days out. Veteran athletes keep the strength work (what I can HUGE gear, low cadence training) until 7 days out. 10 days out, do a big gear main set -- something like 6x6 min big gear on 3 min RI. Swim -- Keep the aerobic volume rolling until 8 days out. 7 Days out is the last BT brick (no swim or easy swim). Six Days out -- something like this... Race Week Swim – the swim workout below will be scheduled for many of you. • 500 easy, long and steady – every 4th length non-free • 4x50 alt 25 fists / 25 dps • 100 non-free • 4x50 alt 25 zipper / 25 high elbow swim • 100 non-free • 3x200 pullbuoy only, alt 50 b/l3 with 50 b/l 5 (or if you have problems with a full 50 of b/l 5 then use 3/5 breathing the whole way) • All of the above are easy to steady pace, rest interval as needed to keep stroke perfect and HR moderate Main Set • 3x200, descend 1-3 on 60s RI, descend to hard pace (not very hard) Cool down with 200 mix of strokes Five days out -- swim 4K open water as 2K easy, 2K steady Swim every single day of race week. No high lactate in any session but most important in the water. This is what my top athletes do and the structure that I use for myself. Somewhere between 7 and 21 days is the final chance to add aerobic fitness. 7 days out is the last chance to add strength. Veteran and female athletes should schedule their final strength session seven days out. None of my athletes really "taper" in the sense that most people consider it. Joe's use of "Peak Period" is far more accurate. We are doing training that is designed to bring our bodies to a strength, endurance and aerobic peak. That's my goal.
06/10/04	Great run 2:35. For the first time in a long time, my HR was under control - slightly under 140 running at 8's for most of the last half of the run.
06/11/04	YA!! Finally my HR is back to normal - better than normal! 5 hour bike ride today, hit all time highest watts of 240 in AERO for 140hr!! SRM anal shows 260 watts for 140hr and 312 watts for CP150 nice!!!
06/12/04	did nothing. Cough was pretty bad today and yesterday, so I thought maybe a day off.
06/13/04	Well - I think I am ready for Ironman. Did 3 hours today straight at my AeT pace (220 watts) which averaged out as follows: Watts: 210 Ave Speed: 32 Ave HR: 130 -------------------- Estimated watts and speed at 140HR: HR: 140 (130 + 7.7%) Watts: 226 (210 + 7.7%) Speed: 34.4 (32 + 7.7%) Estimated IM time: 5:15 - This estimate would be based on a course exactly like the route I took today, and I think IMcda is hillier, so I would need to ADD some time to compensate for the hill climbing inefficiencies. However, I will be using my aero helmet, disc wheel and aero from rim at Cda, and that will ADD speed. Based on all of this, I will predict a IMcda bike split of 5:25 my srm is acting strange... The calibration #'s are all over the place. One minute it will be 940, the next, 902 And those differences make a HUGE difference in the watts.
06/14/04	5000 meter swim! 1000 + 1000 + 1500 + 1000 + 500 Then, did 5 x 1 mile repeats on track at 7 min/mile pace.
06/15/04	30 minute swim 1000 meters - to shake out the sore arms from yesterdays swim.
06/16/04	2500 meter swim with Greg and Helen at Talisman. Did my fastest 100 of 1:30 (wet suit), then 1:35, then 1:40 (slowed). Rode for 2 hours with Greg up Elbow climb. Big watts 2 hours.
06/17/04	Did lactate test with Cal. Watts were up 30 watts from last test in January - good news. My AeT watts were around 230. Cals says IM race wattage goal should 230 to 240. Looking at the lactate test chart, it's obvious where Lactate Threshold is (260 watts), but not that obvious where AeT is.... If we use the 2.1 Mmol of Lactate as a the limit, then it puts my AeT at about 235 watts. This was all up on the bars though. These days I'm not noticing as much of a difference from being up and down in aero, so I think if my AeT is 235 sitting up, then it's probably 220 to 225 in aero. So here's where I am confused: How exactly is the AeT determined? Well, after some extensive internet research, some feel it is the first minor bump up in Lactate levels from a consistant baseline. If that is the case, then my first increase went from a baseline of 1.2 (181 watts) to 1.6 (203 watts). That would put my AeT at only 203 watts which would basically suck! The other method of estimating AeT is blood lactate levels of 2.0 which for me occured between the two measurements of 227 watts (1.8 mMols) and 248 watts (2.4 Mmols). So that would put my AeT at about 235 watts which would be great. There's a big difference between the two! My second 'confusement' is what exactly should be my target Ironman bike pace? Gordo says AeT and NO higher, so that's somewhere between 203 watts and 235 watts. Cals says it can be higher than that and he has many elite triathletes who have had great runs after bikes much higher than AeT - about 10 to 20 watts higher! Cals recommendation is 230 to 240 watts with hills under 270 watts (lactate th).
06/18/04	Awesome swim! Siwmming really regularly works! This is the second long swim this week and it felt pretty good. Dod the first 1000 in 16:15, BUT, I MAY have missed a 50, so I'm saying 17:00 to be safe. That's a 1:42  100! Which would equate to a 62 minute Ironman swim! Not that I could have kept the pace up for an entire IM, but it didn't feel out of control fast - I could have held onto that speed probably for another 500.
06/19/04	Watts tests on the Elite with disc wheel, Aero front rim, Aero Helmet at 150, 200, 220 and 250 watts.
06/20/04	Swam for 45 min at pool, Also did 3 x 1 mile repeats at 7 min/mile - felt good
06/21/04	Swam in Arbor lake - 15 degrees. Hard 35 minutes.
06/22/04	Swam for about an hour in Arbor lake, then a 90 minute ride
06/23/04	Quick, short swim then a 30 minute run at 8 min/mile pace
06/24/04	Travel day!
06/25/04	A little bit of each
06/26/04	swim and rest
06/27/04	RACE!!! Full race report here: http://www.adventuresofgreg.com/HPVlog/07-07-04.html
06/28/04	rest
06/29/04	drive to Vancouver island
06/30/04	Sea Kayaking broken island chain with family and Ericksons
07/01/04	Sea Kayaking broken island chain with family and Ericksons
07/02/04	Sea Kayaking broken island chain with family and Ericksons
07/03/04	Sea Kayaking broken island chain with family and Ericksons
07/04/04	Sea Kayaking broken island chain with family and Ericksons
07/05/04	Drive back home - car broke down in Salmon Arm
07/06/04
07/07/04	Long run - stupid! 2.25 hours. Don't do this again!! Got VERY sore knees, tendons, hip flexors near the end. Probably due to detraining effect of the taper + 10 days of legs doing nothing in a kayak. Near the end I got rained on heavilly and got a bit hypothermic. By the time I got home I could bearly move and was shaking uncontrollably. A bit of shock as well as I was crying for some reason...
07/08/04	Rested my sore legs!
07/09/04	4 hour bike ride - boy wy watts REALLY SUCKED MAN!!! My CP140 was, like 170 watts - that's as bad as I've ever seen it. It could have been partially due to wearing a jacket during 20 degrees - my body was definitely trying to fight off the heat. It could also have been partically due to detraining, plus maybe a bit of altitude reaclimation - don't know.... If it's due to the heat, then the heat really takes more out of me than i thought! I saw heart rates as high as 170 and I have NEVER seen my HR that high on a bike ride before!!
07/10/04	3.25 hour ride - SRM data shows HR and watts returning somewhat to normal - CP140 at 216. Tried my shoes without the inserts and the outside bottom of my right foot got MORE sore than when using the insert. I don't really know what I can do about the sore foot problem....
07/11/04
07/12/04
07/13/04	Largest one day distance ever! 265 km in 9.25 hours. Watts still in the dumper, but had no problem maintaining SRM ave of 180 watts and 28 kph! SRM anal say CP150 is a crappy 247 watts. Need to deal with these shoes!!!! Very sore big toe on right foot.
07/14/04	Largest single day ever! 269km in 10:30. Much tougher than yesterday - quads a bit sore. Palms of hands VERY sore! And had to peddle the last hour with my feet on top of my shoes due to toe pains on both feet. Averaged 26 kph and 170 watts. Strangly and magically though - my watts are back to normal. Over night like magic. the SRM analysis says CP150 is 290 watts!
07/15/04	Drive Suburban home
07/16/04	Great run. My legs were super sore from the marathon bike days, plus the back-left side of my left knee was still injured from the hypothermic run a week ago. So I thought I would try taking it super easy today. Ran easy for 15 minutes and walked for 5 for 3.5 hours. Great way to get some endurance training in without risk of injury. Speed was slow, but at the end I felt very good - same distance as my typical long run, but felt amazing at the end. I can see now why these ultra marathon people mix walking in.
07/17/04	First swim since Imcda. 45 minutes with drills, 500 pull b, then 200 kick and 100 swim with kick focus. Need to build kick distance up every swim workout!!! Rode fast for  1:15 - watts not nearly as great as the day to Salmon Arm….
07/18/04	.75 hour swim I think…. (forgot to record it…)
07/19/04	1 hour swim I think…
07/20/04	Drove to top of 7200 foot highwood pass - was raining and cold and I wasn't dressed appropriately. Rode down the east side on breaks so I could keep HR up to warm! Did 6 hours - fairly slowish.. Forgot SRM at home. Got thunderstormed on a few times. When i got back to the top, I went for a wicked hike up a steep slope to 8000 feet, then ran hill repeats for an hour. Back of left knee still very sore!!!!
07/21/04	In Victoria for Codys nationals. Swam 1300 meters in hotel 25 meter pool.
07/22/04	Swam 3000 meters, then sat on gym bike for hour, then went for hour fast walk outside (leg feeling a bit better)
07/23/04	4000 meter swim
07/24/04	5000 meter swim! Plus an hour run outside. Knee still bothering me!
07/25/04	Did one hour on the bike as soon as we arrived back home. Included a CP5 test and a CP 15 test to start to gather data for Jasons critical power slope profile. My CP5 was 320 which was up about 20 watts from previous test 6 months ago. According to the watts profile, I'm at 4.549 watts / kg for the 5 minute CP5 which puts me at bottom of Cat 2, top of Cat 3.
07/26/04	Did 1:15 on the Specialized. Testing it out before bike trip. Then did another 1:15 on the Elite. Watts looked good. My run was fantastic. The soreness on the left rear upper calf seemed much better. My 140 HR speed looked like aroune 7.5 min/mile pace for some strange reason. I wonder if it's the mountain training run I did last week. I'm doing another like that on Wednesday with Greg.
07/27/04
07/28/04	Highwood pass. VERY tired, sluggish and VERY sore legs! I think my legs are still shot from the CP5 and 15 tests on Sunday. Also did the hike up to 8000 feet again, plus some hills.
07/29/04
07/30/04
07/31/04
08/01/04
08/02/04
08/03/04
08/04/04
08/05/04
08/06/04
08/07/04
08/08/04
08/09/04
08/10/04
08/11/04
08/12/04
08/13/04
08/14/04
08/15/04
08/16/04
08/17/04
08/18/04
08/19/04
08/20/04
08/21/04
08/22/04
08/23/04
08/24/04
08/25/04
08/26/04
08/27/04
08/28/04	Training leading up to IMC was a ton of bike speed work from Jason Yanota - really, really great stuff. I'll dig it out of my emails and post it here because I think it was largely responsible for my awesome bike split at IMC 04
08/29/04	Ironman Canada. Race report here
10/22/04
10/23/04	OK - starting back to keeping a schedule now - I've been really slack with this… Helen and I are doing the Tuscon Marathon on Dec 3 and I've been running a ton!! I really want to beat my PR of 3:21 and since this is mostly a downhill course, I want to aim for 3:15 if possible...
10/24/04	The biggest reason for starting the schedule again is to provide me with a bit more motivation and structure for a possible record attempt in Feb with TCR1. This assumes all goes well with the fairing development and my 150 watt training program.The training program consists of extended periods of 150 watts power output. Everyday first thing in the morning 150 watts for an hour, then once per week I do a long sesssion starting at 2 hours and working up to 12 straight hours at 150 watts per hour straight. I started my record attempt training today with 1 hour straight at 150 watts on my new SportCrafters mini-rollers wind trainer kindly donated by Michael Hoenig of Hoenig Enterprises http://www.hoenig.biz/100_bikes/trike_rollers.shtml. I have a much better grasp on exactly what kind of effort this is going to take... 150 watts for an hour isn't a big deal, but my average ended up at only 132 watts due to a couple of brief stops to get the rollers adjusted, etc. Ave HR for the hour was 108 bpm and ave cadence was 61 rpm. I'll probably step up the cadence to 70 or so - not sure what the ideal cadence for the record attempt should be, but my training should probably be near that cadence. This is going to be fairly tough!
10/25/04	1 hour on rollers. Averaged 151 watts today for 60 minutes straight. Ave HR 112 bpm and 74 rpm. Also did a 45 minute easy run outside - tomorrow is run interval day, so I want to make sure my legs are good and recovered.
10/26/04	Watts tests for camber and suspension on TCR1 today for 1:20, then run intervals at Westside, 10 x 1 mile at 7 min/mile pace alternating between the track and tred mil
10/27/04	hour run at 7 mph on tred mil, + 1/2 hour 150 watt ride on recumbent at Talisman
10/28/04
10/29/04
10/30/04	Ran 2.5 hours around and around the track at Talisman center. Went well - did about 8 min miles for the second hour and a quarter.
10/31/04	nothing - was going to ride rollers with Greg B, but he had to work late and I was busy with the
11/01/04	Did an hour on TCR2 streamliner around the neighborhood. Seemed fast, but had to say because so many corners, gravel, hills, etc.. 90 minute run at Westside around track and on tred m.
11/02/04	Did 45 minutes watts test with streamliner - read about it in the TCR1 section. 1 hour, 45 minutes of intervals today - 12 of them!!!!
11/03/04
11/04/04	run 30 minutes at 8 min miles on track, then 30 minutes at 9 mph on downhill tred. Tooled around neighborhood in