Event Results

Other events that I need to fill in: Ironman 70.3 Tulsa Concreteman River Rock Tri Boston Marathon 2024 2017

11/19/17 - Ironman Arizona
Tempe, AZ - 2.4 mi swim, 112 mi bike, 26.2 mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
1:32:32	--	--	7:17:46	--	--	--	--	--

10/7/17 - St. George Marathon
St. George, UT - 26.2 mi run

5K	Pace (min/mi)	10K	Pace	13.1 mi	Pace	30k	Pace	Total	Pace
30:19	9:44	59:20	9:33	2:15:44	10:21	3:31:43	11:21	5:38:21	12:54

8/13/17 - Mountain Man Olympic
Flagstaff, AZ - 1500m swim, 40k bike, 10k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
33:35	2:14	2:44	1:20:59	18.1	1:15	1:05:35	10:45	3:04:07

7/9/17 - Mountain Man Sprint
Flagstaff, AZ - 750m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
17:50	2:23	2:14	36:16	20.2	1:18	32:19	10:26	1:30:00

6/4/17 - Ironman 70.3 Victoria
Victoria, BC - 1.2mi swim, 56mi bike, 13.1mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
41:05	2:07	6:56	3:27:13	16.2	3:22	3:09:14	14:26	7:27:50

2/4/17 - Sedona Half Marathon
Sedona, AZ - 13.1mi run

13.1mi	Pace (min/mi)
2:28:55	11:22

2016

8/14/16 - Mountain Man Olympic
Flagstaff, AZ - 1500m swim, 40k bike, 10k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
34:23	2:18	2:07	1:19:59	18.6	3:07	1:08:15	11:01	3:07:53

7/10/16 - Mountain Man Sprint
Flagstaff, AZ - 750m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
15:55	2:07	4:33	37:11	20.0	1:12	29:32	9:32	1:28:24

2015


9/20/15 - Ironman Lake Tahoe
Lake Tahoe, CA - 2.4mi swim, 112mi bike, 26.2mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
1:17:51	2:00	9:59	-	-	-	-	-	DNF

8/16/15 - Mountain Man Half Ironman
Flagstaff, AZ - 1.2mi swim, 56mi bike, 13.1mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
36:18	1:53	2:51	3:12:26	17.5	2:19	2:53:58	13:16	6:47:54

7/12/15 - Mountain Man Sprint
Flagstaff, AZ - 750m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
20:54	2:47	2:38	34:42	21.4	1:03	29:19	9:27	1:28:37

2014

8/9/14 - Tough Mudder Portland
Lebanon, OR - 10 mile obstacle course

Run.......3:00:00.0 ???


7/13/14 - Mountain Man Sprint
Flagstaff, AZ - 750m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
20:19	2:42	4:17	40:52	17.2	1:20	33:41	10:20	1:40:27

5/3/14 - Whiskey Row Half Marathon
Prescott, AZ - 13.1mi run

13.1mi	Pace (min/mi)
2:48:34	12:53

3/8/14 - Scottsdale Giant Race
Scottsdale, AZ - 9k run

9k	Pace (min/mi)
52:21	9:22

2013


7/14/13 - Mountain Man Sprint
Flagstaff, AZ - 750m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
20:01	2:40	2:38	Crash	-	-	-	-	DNF

2/23/13 - Tough Mudder Arizona
Mesa, AZ - 11.75 mile obstacle course

Run.......2:40:00.0 (13:37 min/mi)

2012

8/12/12 - Mountain Man Half Ironman
Flagstaff, AZ - 1.2mi swim, 56mi bike, 13.1mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
42:32	2:12	5:28	3:19:40	16.8	3:04	3:08:33	14:23	7:19:17

7/14/12 - Rugged Maniac NJ
Englishtown, NJ - 5k obstacle course

Run.......0:45:02.4 (14.31 min/mi)

5/5/12 - Wildflower Long Course
Lake San Antonio, CA - 1.2mi swim, 56mi bike, 13.1mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
43:49	2:16	7:56	4:52:30	11.4	-	-	-	DNF

3/17/12 - GORD Go Offroad Duathlon
Prescott, AZ - 1.5 mi trail run, 8.2mi bike, 2.2mi trail run

Run	Pace (min/mi)	Bike	Speed (mph)	Run	Pace (min/mi)	Total
17:14	11:29	56:08	8.76	28:46	13:05	1:42:08

1/16/12 - Phoenix Rock and Roll 1/2 Marathon
Tempe, AZ - 13.1 mile run

5k	Pace (min/mi)	10k	Pace	10mi	Pace	Total	Pace
34:24	11:06	1:11:15	11:30	1:59:08	11:55	2:35:31	11:52

2011

12/4/11 - Las Vegas Rock and Roll 1/2 Marathon
Las Vegas, NV - 13.1 mile run

5k	Pace (min/mi)	10k	Pace	Total	Pace
39:20	12:41	1:28:58	14:21	3:07:29	14:19

8/14/11 - Mountain Man Half Ironman
Flagstaff, AZ - 1.2mi swim, 56mi bike, 13.1mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
48:32	2:30	4:14	3:57:36	14.2	-	-	-	DNF

6/4/11 - Deuces Wild Triathlon
Show Low, AZ - 1500m swim, 40k bike, 10k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
40:48	2:43	4:54	1:49:12	13.7	2:29	1:31:56	14:49	4:09:20

5/15/11 - Tempe International Triathlon
Tempe, AZ - 1500m swim, 40k bike, 10k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
33:22	2:13	3:36	1:32:50	16.0	1:52	1:33:43	15:07	3:44:27

2010

11/21/10 - Ironman Arizona
Tempe, AZ - 2.4mi swim, 112mi bike, 26.2mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
1:23:00	2:12	8:13	7:23:10	15.2	14:32	6:38:15	15:12	15:47:09

08/29/10 - SF Triathlon at Alcatraz
San Francisco, CA - 1.2mi swim, 25mi bike, 7mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
47:05	2:26	5:37	1:37:34	15.3	3:36	1:26:32	12:21	4:00:24

08/07/10 - Aukeman Triathlon
Juneau, AK - 750m swim, 19k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
14:30	1:56	4:47	38:02	18.6	1:05	26:27	8:32	1:24:51

07/25/10 - Sonoita-Patagonia Time Trial
Sonoita, AZ - 12 mile bike

Bike......0:31:06.0 (22.6 mph)

07/18/10 - Mountain Man Sprint
Flagstaff, AZ - 750m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
18:35	2:28	2:33	37:37	19.8	1:34	33:39	10:51	1:33:57

06/12/10 - Ironman 70.3 Boise
Boise, ID - 1.2mi swim, 56mi bike, 13.1mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
44:18	2:18	7:05	4:44:03	11.8	2:59	2:52:09	13:09	8:30:34

05/16/10 - Tempe International Sprint Triathlon
Tempe, AZ - 400m swim, 20k bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
8:41	2:10	2:23	42:01	17.7	1:57	30:38	9:52	1:25:42

01/17/10 - P.F. Chang's Rock and Roll 1/2 Marathon
Phoenix, AZ - 13.1 mile run

5k	Pace (min/mi)	10k	Pace	10mi	Pace	Total	Pace
29:54	9:39	1:01:15	9:52	1:42:30	10:15	2:21:54	10:50

2009

12/19/09 - AZ Cross State Championships
Gilbert,AZ - Cyclocross

***DNF*** (went 1.1 laps, twice up the nasty hill cost me a lung)

11/29/09 - AZ Cross #5
Mesa,AZ - Cyclocross

12th place out of 12! (at least I finished)

11/1/09 - Amica Sprint Championship
Lake Pleasant,AZ - 1/2 mi swim, 17 mi bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
21:51	2:54	--	1:08:14	14.4	--	35:31	11:14	2:05:36

10/24/09 - AZ Cross #1
Flagstaff, AZ - Cyclocross

***DNF*** (sick/tired/big baby)

10/17/09 - Lake Powell Triathlon
Page, AZ - 1500m swim, 24 mi bike, 10k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
40:24	2:40	5:57	1:32:42	15.5	1:07	1:15:00	12:06	3:35:13

9/5/09 - Anthem Sprint Triathlon
Anthem, AZ - 5k run, 20k bike, 400m swim

Run	Pace (min/mi)	T1	Bike	Speed (mph)	T2	Swim	Pace (/100m)	Total
27:05	8:55	--	49:00	16.4	--	9:56	2:30	1:26:00

8/15/09 - Los Alamos Triathlon
Los Alamos, NM - 20k bike, 400m swim, 5k run

Bike	Speed (mph)	T1	Swim	Pace (/100m)	T2	Run	Pace (min/mi)	Total
55:33	13.5	--	13:41	3:25	--	35:22	11:24	1:44:37

7/19/09 - Mountain Man Triathlon
Flagstaff,AZ - 1500m swim, 40k bike, 10k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
39:05	2:36	4:18	1:29:29	16.3	1:07	1:14:27	12:00	3:28:25

6/20/09 - Summit Velo Three Bears Time Trial
Red Rock,AZ - 30k bike

Bike......1:14:24.0 (15.03 mph)

5/16/09 - Nugget Alaskan Outfitters Lena Loop Run
Juneau,AK - 5k run

Run.......0:34:05.0 (11.0 min/mi)

4/11/09 - Spring Fling Triathlon
Rio Rancho,NM - 5k run, 25k bike, 400m swim

Run	Pace (min/mi)	T1	Bike	Speed (mph)	T2	Swim	Pace (/100m)	Total
45:00	14:30	--	--	--	--	--	--	DNF

3/22/09 - Bartlett Lake Sprint Triathlon
Scottsdale,AZ - 400m swim, 10mi bike, 2.2mi run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
17:54	4:28	--	1:11:13	7.1	--	34:37	15:42	2:03:43

2/21/09 - Vulture Mine Time Trial
Wickenburg,AZ - 20k bike

Bike......0:54:20.0 (13.7 mph)

2008
11/9/08 - Blue Water Triathlon
Parker,AZ - 600m swim, 15k bike, 4k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
20:00	3:12	2:59	34:16	16.3	1:00	31:31	12:42	1:29:46

10/18/08 - Lake Powell Triathlon
Page,AZ - 750m swim, 12.5mi bike, 5k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
21:21	2:50	7:25	49:28	15.2	1:25	29:00	9:21	1:48:39

2007
6/3/07 - Deuces Wild Xterra Triathlon
Show Low,AZ - 800m swim, 24k mtb, 8k run

Swim	Pace (/100m)	T1	Bike	Speed (mph)	T2	Run	Pace (min/mi)	Total
26:02	3:15	7:27	2:06:03	7.1	1:59	1:18:27	15:49	4:00:00

Ironman Lake Tahoe - (way) Post Mortem

So it has been a long time since the race and since I wrote anything here... but I need to document this one before I forget even more.

I did go to Tahoe for the race, and was very excited about it... and I thought I was very much prepared.  I had been doing lots of hill climbs at Snowbowl road, and that was a very good match for the nasty hill that was on the real bike course.  I don't remember at this point how much I was swimming and running, but I felt pretty confident overall.

I'll just sum it up quickly now.  The swim part of the race went great... the water was beautiful and clear, I had these brand new goggles that work perfectly (finally a shape that fits my face well to stay clear).   I ended up doing the 2 lap swim in 1:17:56, which is a 2:00 / 100 meter pace... which was a new PR.

The water was pretty cold, and the air was pretty cold, so going through transition I was partly trying to de-ice my toes and fingers.   I remember I had a hard time putting on my bike shoes and shin compression, etc.  To combat the cold (but not go too far knowing how long the ride was), I wore arm guards and shin compression sleeves.  This seemed to be a pretty good choice, but I do remember it was about mile 30 before I felt like I could feel my toes again!

As much as I had prepared for the bike course, the hills still did a number on me.  I made the first lap around pretty well, and I was ready for the one big hill, but I didn't really appreciate how many other smaller hills there were on the course.

I made my first lap in a very good time, I was feeling very strong and was about to make the turn toward downtown Truckee when disaster struck and I got a flat tire.  I was right in front of some people cheering from a pickup truck when my tire popped, sparks were flying up, and I immediately slowed and stopped.   Prepared for a flat (had one in my last race), I just started to get off, get the tire off and work on it.  I didn't take the time to look closely at my tire though at first, and when I got the new tube in and inflated it I saw that the tire (not the tube) had big gaping holes in it!   This was something I was NOT ready for.  Unable to fix this on my own I had to just step aside, find some shade and wait for a sag wagon or repair motorcycle to come along... I wasn't sure if they would be able to just give me a new tire, but that was my only hope at this point.

After a little bit, an official driving the opposite way spotted me and/or my bike, and stopped to find out what was up.  He radioed in to get a moto out there to fix up the tire.  They came out and managed to replace the tire and tube after a bit... and after 40 minutes on the side of the road I was off and riding again.

At the time I didn't feel too bad after the long rest, I was trying to keep moving a bit, and was drinking my water (the rest of it), and eating my clif blocks and stuff (the rest of it)... but as soon as I started going again I was immediately thirsty and wishing I had filled up completely at the previous aid station.   I had about 10 miles to ride to the next aid and I got there on fumes.  I took on as much water and food and stuff as I could at that time, trying to reload and get going again, but I think the damage was already done.

This particular aid station is right before one of the little bonus nasty hills, and I think I maybe just walked my bike up that while trying to eat and drink something.  After this there was a nice little downhill curvy section I knew, and I thought that would be easy and fun to coast down (like it was the first time)... but even that I had a hard time on once I got to the flat part of it.  Every little hill here was a challenge, and I had the big hill looming ahead too.   I was still fighting and determined to make it, but then as this continued my goals started slipping a bit, and I just started thinking about the ride back in some pick up.

Going up the big hill again I struggled to make it to the aid station a mile up (a lot of people around there at this time were having a tough time).  Made it there, used the porta-potty, stretched out a bit, and tried to build up resolve to make it over the top again... I did not want that hill to stop me after I did so much to get ready for specifically that!  Walking and doing short slow biking, I made it up and over.  The downhill is super fast, and I think this is where I set myself up for the worn out tires on the first lap... I think I hit my rear brakes a bit too hard and wore holes through.  I believe also though that the tire was already pretty thin, and I've decided that I need to make sure that I have fresh tires before a race of this length (or at least a good check on them).  I did have my bike tuned up before the race and thought they would let me know if I needed new tires, but I need to make sure that I'm on top of that from now on.

After the hill I thought I would be ok, get through the bike and just struggle through the run, but after making the turn along the lake was when my body really started falling apart.  My hip and knee were screaming at me with every pedal stroke... so much that I was basically pedaling with just one leg for some of the time, and taking breaks frequently... not what I had in mind.  This wore and wore on me until my shrinking goal of at least finishing the bike became less and less important to me.  The tough thing about trying to do 'another Ironman' is that I've already finished one... so it becomes easier for me to say 'well, I don't have to prove anything, I've done this before...'.   Anyway, these kinds of thoughts crept into my head and eventually won, after 100+ miles I made it to the last aid station before the end of the bike and called it quits. 

I had been doing the math (like I do) and thinking that even if I finished the bike in time before the cut off (which I was pretty sure I could manage), I was now going to be hours slower than my goal time, running or likely walking until close to midnight again if I was able to finish the run.  For quite a while I was trying to stay positive and think of the 40 minute mechanical problem as just an extra obstacle to overcome, but as I continued to deteriorate this became harder and harder to care about.

And, of course, after the fact I wish I had just pushed on to finish the bike... then maybe see what I could do on the run, etc. etc.  Also, I should've replaced my tire, maybe I should've tried to jog around a bit while waiting for the bike to get fixed... or had my own spare tire (not just spare tubes).   Now I'm full of what-ifs, and there's no going back to fix it.  I can't even get my revenge on this course because they are no longer going to do a full IM at Lake Tahoe!

Well, I need to start planning my next move, and I think getting this down here was a first step.  I think I will have to try another full IM at some point, maybe shooting for Arizona again in 2017 (if I can manage to get signed up). 

Ironman Lake Tahoe - Week 25

Monday:  Strength 1:00 (SM)
=> nothing

Tuesday: Swim 1:00 E(Speed)
               Run :45 E2
=> travel

Wednesday:  Bike 1:00 S5
=>  Bike :30

Thursday: Swim :45 E2
                 Run :45 E2
=> Bike 1:00

Friday: Day off
=> Run :25

Saturday: Swim 1:15M
                Brick
                Bike 2:00
                Run 1:00
=>

Sunday: Bike 1:00 E1
=>

Plan time:  10:30
Total time: 1:55

Start Weight: 217.2
End Weight:

Ironman Lake Tahoe - Week 24

Monday:  Strength 1:00 (SM)
=>

Tuesday: Swim 1:15 E(form)
               Run 1:00 S1
=> Swim 1:00

Wednesday:  Bike 1:00 E2
=>Bike 1:30
     Run   :10

Thursday: Swim 1:15 E2
                 Run 1:00 E2
=> 

Friday: Bike 1:00 S4
=> 

Saturday: Swim 1:30 E3
                Brick
                Bike 3:00
                Run 1:30
=> Run 1:00

Sunday: Bike 1:00 E1
=> Run 1:00

Plan time:  14:30
Total time:  4:40

Start Weight: 218.0
End Weight: 217.2

Ironman Lake Tahoe - Week 23

Monday:  Strength 1:00 (SM)
=>

Tuesday: Swim 1:15 E(speed)
               Run 1:00 E2
=>  Run 1:00

Wednesday:  Bike 1:15 E2
=>  Hike 1:00
      MTB :45

Thursday: Swim 1:15 E2
                 Run :30 E1
=>  Run 1:00

Friday: Bike 1:30 S5
=>  Bike 2:00

Saturday: Swim 1:30 E3
                Run 3:00 E3
=>   Run 3:00

Sunday: Bike 6:00 E3
=>

Plan time:  18:15
Total time: 8:45

Start Weight: 215.4
End Weight:  218.0

Ironman Lake Tahoe - Week 22

Recovery after the Mountain Man Half IM... didn't really have a plan, just doing what I can

Monday: 
=> Run :30

Tuesday:none
Wednesday:none

Thursday:
=> Bike 2:15 (3x 4miles up snowbowl)

Friday:
=> Run :45

Saturday:
=> Hike 1:00

Sunday:  
=> Run 1:00

Plan time: n/a
Total time:  5:30

Start Weight: 218.6 23.0
End Weight:  215.4

Mountain Man Half Ironman

The Mountain Man Half Ironman was today, it went very well overall.  Didn't get a great sleep last night, had to get up at 4:00 to make it out there early.  Found a good spot at the end of one of the rows and got my stuff set up. 

The plan was to start the swim very slowly to avoid getting out of breath and stopping / flopping on my back, etc.  I also used my brand new Vista goggles by Aqua Sphere, which are awesome... they have a great seal.  I took a spot way to the right to have some more room.  This strategy worked very well, and I was able to maintain a steady pace throughout the whole swim... ended up with a PR that I thought I would never do, 36:18 or 1:53/100m.

This was the first long race with my new Cervelo P3.  My goal was to try to average over 20 mph and then see if I can still run.  I started off very strong, but then after 1:00 I had a flat tire on the front.  This was my first flat during a race... very exciting.  Everyone passing me was very nice, asking if I needed anything... I had to borrow a tire lever and a CO2 cartridge when the first one I tried didn't work.  It took me 11 minutes to complete the tire change... I really do need to practice my tire changes, but for a first one during a race I didn't think that was too bad.  After the flat, I got back on it.  Ended up still with a new PR of 3:12:26, 17.5 mph.  

Got to the run, the plan there was to take it easy for the first mile and a half, and then really easy on the way up the nasty hill.  This seemed to go pretty well, but what was more of a problem was that I only had one gel left for the whole run.  I decided to try to save it to the end... but I really needed to have 2 or 3 more to eat more constantly through the whole run, I think I could've been faster.  Ended up coming very close to PR-ing the run also, but came up just a couple of minutes late.  I ended up at 2:53:58, 13:16 per mile.

Ironman Lake Tahoe - Week 21

Monday:  Strength 1:00 (SM)
=> Hike 1:20 

Tuesday: Swim 1:00 E(speed)
               Run :30 E2
=> Run :50
      Swim :40 (37 minute mile)

Wednesday:  Bike 1:30 M1(40-50)

Thursday: Swim 1:15 E2
                 Run :30 E1
=> Bike :45 (1 time 4 miles up snowbowl)

Friday: Bike :30 S1

Saturday: Swim 1:30 E3
                Brick: 1:00/1:30 -- switch
=> Run :10

Sunday:   Mountain Man Half Ironman
=> Race: 6:45

Plan time:  14:45
Total time:  10:50

Start Weight: 218.0 24.1
End Weight:  218.6 23.0

Ironman Lake Tahoe - Week 20

Monday:       off
Tuesday:       off
Wednesday:  Run :50
Thursday:     Run :30
Friday:          Bike 1:15
Saturday:      Run :30 
                     Bike 1:45 (snowbowl)
Sunday:        Bike 2:00 (lake mary)

Total Time:   6:50

End weight:  218.0 24.1

Ironman Lake Tahoe - Week 19

Mon:   Strength SM 1:00
=>  Bike 1:30 with accelerations

Tue:     Swim 1:15 E (form)
            Run 1:00  M2 (3Z)  (3-5x6' Zone 3, 2' rest)

=>  Run 1:30

Wed:    Bike 1:30 E2
=>  

Thu:     Swim 1:15  E2
             Run :30 S2  - several :20-:30 pick ups
=>  Bike 3:00 (snowbowl repeats)

Fri:     Bike 1:30 S4  (mostly zone 1-2, with a few 10-20 second accelerations)
=>  Hike 1:30

Sat:      Swim 1:30 E3
            Run    2:30 E2
=>  Mountain Bike 1:30

Sun:     Bike 5:00  E3
=> 

Plan Time:  17:00

Total Time:   3:00

Start Weight: 
End Weight:  221.8 26.2

Ironman Lake Tahoe - Week 18

Spent the week in Hawaii.  I planned to run every morning that we were there, but I ended up only doing 2 runs.  Played golf, snorkeled, boogie boarded, and walked around... that was all the exercise I managed.  Now back to the regularly scheduled program!

Ironman Lake Tahoe - Week 17

Mon:   Strength SM 1:00
=>  Bike 1:25 (hill repeats 2.5 miles)

Tue:     Swim 1:00 E (form)
            Run :30  S2

=>   Run/Walk 1:00

Wed:    Bike :45 E2
=>   Run 1:50

Thu:     Swim 1:00  E2
             Run :30 E1
=>   Bike 1:35 (hill repeats 3.0 miles)

Fri:     Bike 1:00 S5
=>  Run 2:15

Sat:      Swim 1:30 E3
            Run    2:15 E3
=> 

Sun:     Bike 4:00  E3
=> 

Plan Time:  13:30
Total Time:  8:05

Start Weight:  225.4 24.9
End Weight:  

Ironman Lake Tahoe - Week 16

Mon:   Strength SM 1:00
=> Run 1:35

Tue:     Run :45      S1

=> Bike 1:00
      Run :30

Wed:    Bike 1:00 S5
=>   Run 1:30

Thu:     Swim 1:00 T1b
             Run :30 E1
=>  bike 1:20

       Walk :30

Fri:      Off
=>   Weights :45

Sat:      Swim 1:15 E(form)
            Run    1:00 E2
=>  off

Sun:     Bike 2:00 T1(6-10)
=>  triathlon 1:30

Plan Time:   8:30
Total Time:  8:40

Start Weight:  225.4 24.9
End Weight:   225.4 24.9

Ironman Lake Tahoe - Week 15

Mon:   Strength SM 1:00
=> Bike 1:25 

Tue:     Swim 1:15  E (speed)
            Run :30      S2

=> run 1:00

Wed:    Bike 1:30  M1 (30)
            Run  :30 E1
=> run :40, dog bite!

Thu:     Swim 1:15 E2
             Run 1:00 E2

Fri:      Bike 2:00 E1

Sat:      Swim 1:30 E3
            Run    2:00 E3

Sun:     Bike 3:30  E2

Plan Time:   16:00
Total Time:   3:05

Start Weight:  227.0  24.9
End Weight:

Ironman Lake Tahoe - Week 14

Plan was to run 3 miles each day at the lake.

Mon :40

Tue :30

Wed 1:10

Thu

Fri :30

Sat

Sun

Total 2:50

Ironman Lake Tahoe - Week 13

Monday - Strength 1:00 SM (Strength Maintenance)
- same exercises as MS, 2 sets at 60%, 12 reps, 1 set at 80%, 8 reps
==>  Bike :30

Tuesday - Run :45 (S2)
              - Swim 1:15 E (Speed)
==>  Run :30
         Bike :30

Wednesday - Bike 1:00 M1 (20)
                   - Run :30 E1
==>   Run :45

Thursday - Swim 1:15 E2
                - Run :30 E2
==> bike 1:00

Friday - Bike 1:00 E1
==>

Saturday - Swim 1:15 M1
               - Run 1:45 E3
==>

Sunday - Bike 2:30 E2
==> run :30

Total Time:     12:45
Actual Time:   3:45

Start Weight:  227.0 26.0
End Weight:  

Ironman Lake Tahoe - Week 12

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==>

Tuesday - Run 1:00TM #4 or S2 (pickups)
==>   Run :30

Wednesday - Strength 1:30 PE + Plyo #2:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2-4 x :20 1->3->1
set 4: 2-4 x :20 4->2->4
Single Leg:
set 1: 2 x :10 1->2->1
set 2: 2 x :10 1->4->1
==>

Thursday - Swim 1:00 M(speed) (fast 25s and 50s at end)
                - Run :30 E2
==>

Friday - day off
==>

Saturday - Swim 1:00 E(form)
               - Run 1:00 A1b (faster paced group run)
==>

Sunday - Bike 1:00 S5 (90rpm+)
==>

Total Time:     8:00
Actual Time:   :30

Start Weight:  227.0 26.0
End Weight:  

Ironman Lake Tahoe - Week 11

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> run :15
        bike :30

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> run 1:30

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :50

       Swim 1:00 (47 laps)

Thursday - Swim 1:15 M
                - Run :30 E2
==> bike :15 (flat)

        Walk 1:00 (with bike)

Friday - Bike 1:00 S1 (step ups)
==>   bike :20 (bike fitting)

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> bike :20  (little spin around with new bike)

Sunday - Bike 2:00 E2
==> run 2:00

Total Time:     12:15
Actual Time:    8:00

Start Weight:  227.0 26.0
End Weight:   227.0 26.0

Ironman Lake Tahoe Training -- Week 10

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Weights :30
        Swim :40

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> Run :30
        Bike :10

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> nothing

Thursday - Swim 1:15 M
                - Run :30 E2
==> nothing

Friday - Bike 1:00 S1 (step ups)
==>run 1:00
       bike :30

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> swim :45 (1 mile)

Sunday - Bike 2:00 E2
==> weights+plyo :45
        bike :15

Total Time:     12:15
Actual Time:  5:05

Start Weight:  227.0 26.3
End Weight:  227.0 26.0

Ironman Lake Tahoe Training -- Week 9

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> Run 1:10

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> nothing

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :30

        Bike 1:00

Thursday - Swim 1:15 M
                - Run :30 E2
==> weights :30

        Run :25

Friday - Bike 1:00 S1 (step ups)
==>

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==>

Sunday - Bike 2:00 E2
==> 1:00 ?

Total Time:     12:15
Actual Time:     4:35

Start Weight:  223.5 25.5
End Weight:   227.0 26.3