Grant Hackett MPEG
20 days to Ironman Canada 2009: 2009/08/30
#1 8/30 Ironman Canada Triathlon
#2 8/23 bike:232k run:2k 218lbs
#3 8/16 bike:161k 218lbs
#4 8/09 bike:234k run:19k swim:5800m 218lbs
#5 8/02 bike:403k 58kclimbing run:23k swim:7k 219lbs
#6 7/26 bike:210k run:16k 218lbs
#7 7/19 bike:200k 8hrs
#8 7/12 Bike:235k run:23.3k swim:0 13.5hrs 218lbs
#9 7/05 bike:830k 40hrs 224lbs
#10 6/28 bike:250k 10hrs
#11 6/21 bike:93k run:33k 10hrs
#12 6/14 bike:150k run:33k 219lbs
#13 6/07 bike:55k run:10k swim:0
#14 5/31 bike:75k run:35k swim:0
#15 5/24 Loves of Cass McGuire
#16 5/17 run:10k
#17 5/10 run:10k
#18 5/03 run:10k
#19 4/26 run:10k
#20 4/19 Loves of Cass McGuire
#21 4/12 Loves of Cass McGuire
#22 4/05 Loves of Cass McGuire
#23 w/e3/29 run:10k
#24 w/e3/22 run:10k
#25 w/e3/15 run:10k wts
#26 w/e3/08 run:10k wts
#27 w/e3/01 bike:50k run:10k
#28 w/e2/22 bike:150k run:10k
#29 w/e2/15 CORE:98pts run:10k bike:31k
#30 w/e2/08 CORE:98pts
#31 w/e2/01 CORE:136pts run:27k
#32 w/e1/25 CORE:134pts run:26km 9hrs
#33 w/e1/18 CORE:104pts run:18k bike:25km 8hrs
#34 w/e1/11 CORE:76pts run:26k bike:10k swim:1600m 8hrs
#35 w/e1/04 CORE:50.5pts Bike:10k wt:215lbs 3hrs
#36 w/e12/28CORE:11.5pts 1hr
8/24 bike:40k run:10k swim:1600m
w/e #2 8/23 bike:232k run:2k 218lbs
8/23 bike:32km Enderby-Sleepy Hollow
8/22 bike:50k
8/21 bike:50k
8/20 bike:50k
8/19 run: track 2:40, 2:30, 2:20, 2:05, 1:57
8/18 bike:50k
w/e #3 8/16 bike:161k
8/10 bike:50k
8/11 bike:50k
8/10 bike:61k Tillicum 39x25 RPE:8/10
w/e 8/09 bike:234k run:19k swim:5800m
8/10 bike:61k Tillicum 38.5 1:38 23.26kph 25tooth
8/06 bike:60k Tillicum 38.5 1:45 22kph 28tooth
8/05 bike:50k run:10k swim:3200m
8/03 bike:63k 10kclimb run:9k swim:2600m
w/e8/02 bike:403k 58kclimbing run:23k swim:7k 219lbs
8/02 bike:65k 10k climbing
8/01 run:14k
7/31 bike:67k run:9k swim:2600m 218lbs 8k climbing
7/30 bike:76k 218lbs 16k climbing
7/29 bike:95k swim:2000m 220lbs 8k climbing
7/27 bike:100km swim:2400m 219lbs 16k climbing
w/e 7/26 bike:210k run:16k 218lbs
7/25 run:12k v.hot lost 6lbs in 90mins
7/24 bike:80k 15k climbing
7/21 bike:65k 8k climbing
7/20 bike:65K 8k climbing run:4k
w/e 7/19 bike:200k
#18 7/12 Bike:235k run:23.3k swim:0 13.5hrs 218lbs
07/11 run:23.3km bike:25kms run was tough/slow/hot
07/10 bike:60k tillicum
07/09 bike:50k L&A rd.
07/08 bike:50k
07/07 bike:50k
#17 7/05 bike:830k 40hrs 224lbs
07/04 Bike:200k Rogers Pass-Armstrong
07/03 Bike:215k Banff-Rogers Pass solo flat
07/02 Bike:140k Golden - Banff
07/01 Bike:150k Revelstoke - Golden @Rogers Pass
06/30 Bike:125k Armstrong - Revelstoke w/Libor Flat
#16 6/28 bike:250k 10hrs
#15 6/21 bike:93k run:33k 10hrs
6/20 run:23.3k 2:53:00 bike:25k
6/19 bike:34k Silver Star Mtn. 14.6k up in 80 mins Bianchi
6/17 New chain on Bianchi, 15-34 tooth freewheel = mountaingoat
6/16 run:10k Kal Lk. $.03 training money
6/15 bike:34k Silver Star Mtn. 14.6k up in 75mins Cervélo $.01
w/e 6/14 bike:150k run:33k 219lbs
6/14
6/13 run:23k 3:00:00, bike:25k $1.62
6/12 bike:50k $.01
6/11 bike:25k $.08
6/09 run:10k
6/08 bike:50k $.03
w/e 6/07 bike:55k run:10k
6/06 bike:30k Tillicum
6/05 bike:25k Tillicum
6/02 run:10k
5/30 run:23k 3:22:00, bike:25k
3/26 bike:13k stat.
3/24 run:10k
2/25 Wed. CORE:21pts, 1000crunches 500toes, 300sb, 300tw,
200leg presses, 3x8x40incl.DBpresses, lat raises, shrugs, pulldowns
run:2k, treadmill, 20mins rowing@152watts
2/24 Bike:31km run:10k BB 217lbs
2/23 Monday - hitched in to work, Ferd lift home.
w/e 2/22 bike: 150k run:10k
2/20 bike:50k
02/19 home sick w/cold
02/18 Wed. bike:25k
02/17 Tue. bike:25k run:10k porridge, coffee, muffin, cheeseburger, fries, beer
02/16 Mon. bike:50k porridge, muffin, soup & sandwich
#29 w/e02/15 core:98pts bike:31 run:10k 217lbs
Sat. pork steak, broccoli, pasta&cheese
Day 50 - Friday Feb 13th - 18pts- 1000crunches, 250sidebends(16lbs), Twistys(16lbs), 300Toes total 50 days = 708pts 14.16/day Bike:25k broke derailleur 8k from home
Day 49 - Thursday - 24 points = 1000crunches, (500sidebends, 500twistys) w/16lbs, 400 toetouches. total: 690pts/49days, 14/day 5x20legpresses, 5x20x80hamcurls, 5x10x50legext., 5x12latraises, 3x6x40DBinclpress 20 mins rowing machine at 145watts food:egg mcmuffin, hashbrown, coffee, cheese sandwich, lasagna, milk, wings, beer.
Day 48 - Wednesday - 28pts 1000crunches, (600sidebends, 600twistys, 600toetouches) w/10lbs also: 80 shrugs, 80latDBraises, 72 deep knee bends. total: 666pts/ 48 days, 13.8/day food: 2 bagels/cr.cheese, coffee, pork chop, baked potatoe, broccoli, milk
Day 47 - Tuesday 10th - 22 pts, 1000crunches, (400twistys, 400sidebends, 400toetouches) w/10lbs Total 638pts 47days, 13.6/day Food: bagel, coffee, 2 muffins, cheeseburger/fries, beer
Day 46 - Monday 9th- 6pts, bike:25km - Marv's birthday party at 6pm Food: oatmeal, coffee, muffin, chicken wings, beer
Day 45 - Sunday 8th - 10pts cereal, coffee, porridge, minestrone soup, Day 44 - Saturday - rest day bike: 25kms flat tire #2
Day 43 Friday February 6th 26.5pts 900cr, 550tw, 400sb, 800toes, 60LR - 600pts total, 13.95/day Food: 2 egg mcmuffins, coffee, blueberry muffin, soup & sandwich, cereal.
Day 42 Thursday Feb 5th - 15pts (400cr, 300tw, 300SB, 500toes) - 574 total 13.6/day Food: Egg mcmuffin, coffee, muffin, wings & beer
Day 41 Wednesday Feb 4th - 15pts (400cr, 300tw, 300SB, 500toes), 559 total 13.6/day
Day 40 Tuesday Feb 3rd 17pts, 544total 13.6/day
Jogged 6kms, BB 90mins split lip open - stitches needed, not got
Day 39 Monday Feb 2nd, 15 pts, 527 total
#31 w/e 2/01 136pts run:27k
Day 38 Sunday Feb 1st. 5 pts 512total
Day 37 Saturday 31 January 15pts - 507 total
400cr, 400sb, 400tw, 300toes
Day 36 Friday 30 January
5 points 492total
Day 35 - Thursday 29th -
30 points
800crunches, (700 toes, 750sidebends, 750twistys) w/10lbs
487 total 35days, 13.9/day
food: coffee, bagel, muffin, chicken soup, seafood alfredo, coke.
Day 34, Jan 28th
37 pts
1000 crunches, (1000sidebends, 1000twistys) w/10lbs, 700toetouches w/15lbs
457 pts / 34days, 13.4pts/day
Day 33 - Tuesday, Jan 27
20 pts - 500crunches, (500toes, 500Twistys, 500Sidebends) w/10lbs.
420pts / 33days ran5kms, BB 90mins
Day 32 - Monday 26
24 pts today, total = 400pts/32 days, 12.5/day
600crunches, (600toes, 600sidebends, 600twistys) w/10lbs
6x12x20 LatDBraises, 6x12x80shrugs,
food: porridge, coffee, muffin,
#32 w/e1/25 CORE:134pts run:26km 9hrs
Day 31 - Sunday 25th - rest
Day 30 - Jan 24th - 20 pts = 376pts/30days, 12.7/day
500crunches, (500toes, 500sidebends, 500twistys) w/10lbs
5x16x10lbs bentLat.raises,
food: coffee, muffin, soup&sandwich
1/29 - Day 35 - Thursday 29th -
30 points, 487 total 35days, 13.9/day
800crunches, (700 toes, 750sidebends, 750twistys) w/10lbs
run:4km
food: coffee, bagel, muffin, chicken soup, seafood alfredo, coke.
1/28 - Day 34, Jan 28th
37 pts, 457 pts / 34days, 13.4pts/day
1000 crunches, (1000sidebends, 1000twistys) w/10lbs, 700toetouches w/15lbs
run:4km
1/27 - Day 33 - Tuesday, Jan 27
20 pts - 500crunches, (500toes, 500Twistys, 500Sidebends) w/10lbs.
420pts / 33days
ran5kms, BB 90mins
1/26 - Day 32 - Monday 26
24 pts today, total = 400pts/32 days, 12.5/day
600crunches, (600toes, 600sidebends, 600twistys) w/10lbs
6x12x20 LatDBraises, 6x12x80shrugs,
food: porridge, coffee, muffin,
w/e 1/25 - CORE:134pts run:26km
1/24 - Day 30 - Saturday - 20 pts = 376pts/30days, 12.7/day
500crunches, (500toes, 500sidebends, 500twistys) w/10lbs
5x16x10lbs bentLat.raises,
food: coffee, muffin, soup&sandwich
1/23 - Day 29 - Friday - 25 pts = 356pts/29days, 12.6/day
700crunches, (600toes, 600sidebends, 600twistys) w/10lbs
6x12x20 Lat.raises, 6x12x80shrugs run:4km
food: coffee, bagel, cr.cheese, muffin, 2xcheese sandwiches
Day 28 - Jan 22nd Thursday
26 points, 28 day total = 331pts, 11.8/day
700crunches, (700sidebends, 700twistys, 500toes) w/10lbs
also 70 lat.DBraises(20lbs), 84shrugs(80lbs), 8kms run
food: coffee, 2 muffins, 2x toastedcheese sandwiches, choc.bar,
1/21Day 27
15 pts today =500crunches, (400twistys, 400sidebends, 200toetouches) w/10lbs
305 pts total, 11.2/day run: 4kms
food: coffee, egg mcmuffin, muffin, meat sauce & toast.
1/20 -Day 26 - Tuesday Jan20 18 pts + 272 = 290/26 days, 11.2/day
500crunches, (500sidebends, 500twistys, 300 toes) w/10lbs
jogged 10kms, played basketball for 90 mins
food: coffee, 2 muffins, cheeseburger, fries, beer, 6 chicken wings.
1/19 core:30pts = 1000 crunches, (700 sidebends, 700 twistys, 500toes) w/10lbs, 100bicycle-abs
also 60lateral raises w/20lbs and 20 shrugs w/80lbs
w/e1/18 CORE:104pts run:18k bike:25km 8hrs
1/18 25 pts 700crunches, (600SB, 600TW, 550Toes) w/10lbs), 50bicycles, 60 lat DB raises
food: saus./eggs/hashbr./br.toast, coffee, cold cereal run:4k 242 pts total 10pts/day
1/17 My birthday 3 pts rest day 217pts total
1/16 20pts 500cr (500sb, 500tw, 500toes) w/10lbs 22 days = 214pts, 9.7pts/day
plus 6 sets lateral raises 20lbs - to help delts cope with swimming front crawl
food: coffee, egg mcmuffin, blueberry muffin, coke, toast. choc. bar
1/15 bike:60:00 24 pts 600crunches, (600sidebends, 600twistys, 600toetouches) + 10lbs= 194 in 21 days or 9.2pts/day.
1/14 - 20 pts, 500cr (500sb, 500tw, 500toes) w/10lbs
1/13 - 12 pts, 150pts/19days = 7.9/day run:10k 300crunches, 300toes, 300sb, 300tw 90mins BB, 6k run
1/12 - rest
w/e1/11 CORE:76pts run:26k bike:10k swim:1600m 8hrs
01/11- 12 pts 600crunches, 300sidebends, 300twistys. 138pts total 17days = 8.1/day
01/10 - Saturday - 15 pts 600cr, 300sb+10lbs, 300tw +10lbs, 300toes + 10lbs 126pts/16days = 7.9/day swim:1600m
01/09 - - rest
01/08 - Day 14 - 14pts today (400cr, 400SB, 400Tw, 200toes) + 10lbs 6kms jogged snow, rain, slush
01/07 - Day 13 - jogged 4k 600crunches, 300toes+10lbs, 300sb+10lbs, 300tw+10lbs= 15pts, 45mins 97pts/13days
01/06 - run:BB 10 pts = 400cr, 200sb+10lbs, 200tw+10lbs, 200toes+10lbs
01/05 - 10pts = 400cr (200sb, 200tw, 200toes) w/10lbs - I use the 5lb. dumbbells in each hand for all except for the crunches.
11 days, 72pts = 6.5/day Stat. Bike: 25 mins
w/e1/04 CORE:50.5pts Bike:10k wt:215lbs 3hrs
01/04 - 2 pts today (50cr/50SB/50Tw/50Toes)
01/03 - 12 points today = 4×100cr. 4×50SB 4×50TW 4×50toes w/10lbs 20mins stat. bike. 9 days, 60pts
Jan. 1st = 10pts (250crunches, 250sidebends, 250twistys, 250 str. leg toetouches
Dec 31st = 10pts (250crunches, 250sidebends, 250twistys, 250 str. leg toetouches-w/5 lb.wt.)
Dec 30th = 10pts (250crunches, 250sidebends, 250twistys, 250 str. leg toetouches-w/5 lb.wt.)
Dec 29th = 6.5pts 200crunches, 150sidebends, 150twistys, 150 str. leg toetouches(w/5 lb.wt.)
w/e12/28 11.5 pts of CORE
Dec 28th = 3.5pts 100crunches, 100 sidebends, 100 twistys, 50 str. leg toe touches
Dec. 27th = 5 pts: 134crunches, 133 sidebends, 133 twistys, 100 str. leg toe touches
Boxing Day = 3 pts 100crunches, 100 sidebends, 100 twistys
Goal: to do 1000 crunches in a training session, eg. 10×100, by Feb 13th.
w/e12/14 pulled hamstring sidelined until 2009
w/e 12/07
w/e 11/30
w/e 11/23 bike:25k run:20k
w/e 11/16 bike:12k run:24k
w/e 11/09 bike:12k run:10k
w/e 11/02 bike:87k run:10k
11/28 bike:6k
11/27 bike:6k
11/26 bike:6k strain rt. hamstring BB
11/25 run:10k bike:6k
w/e 11/23 bike:25k run:20k
11/22 bike:12.5k up to lookout 26:33 return 36:30
11/20 bike:6k up to Norm's run:10k BB
11/18 run:10k bike:6k BB
w/e11/16 run:24k bike:12k
11/14 run:10k bike:6k up to Norm's BB
11/13 bike:6k up to Norm's
11/12 run:14k bike:6k BB
Best IM splits Swim:1:19:44 bike:6:42:01 run:5:50:47
% of best AG split:
Swim:117.6% = .3hrs Bike:125% = 1.34hrs run:152% = 2hrs
My Times:
2008:- 14:30:13 1:30:56 9:00 6:42:01 9:00 5:58:25 Cervélo
2007:- 15:06:00, 1:26:38, 7:02:57, 6:20:04 Bianchi
2006:- 15:40:00, 1:27:49, 7:09:32, 6:33:14 Bianchi
2005:- 14:38:49 1:19:44 9:29 6:47:45 8:16 6:13:36 Cramerotti
2003:- 15:07:54; 1:22:35, 7:24:39, 5:50:47 Bianchi
Goal: In 2009 I aim to go sub-12 hours.
I need to run a < 4:33 marathon = 6:30 per km pace.
70 minutes is within my ability - more longer swims in the lake.
more long runs this year - to reduce the need to walk.
bike at 6:00:00 at 30kph does it. I will do more century rides, beginning in March. Wednesday uphill time trial.
In 2008 In Cawston, I lay down to stretch my back. In 2009 I will do more core exercises to prevent this.
Summary:
- swim 1:10:00,
- bike 6:00:00,
- run 4:30:00,
- T1/T2: 0:10:00,
- total: 11:50:00
Faris Al Sultan, 2005 Ironman Hawaii Winner
Desiree Ficker, 2005 Hawaii Ironman, 2nd
2006 IMC M55-59 Division
10:52:29 MICHELON J 1/80 1:28:36 4:47 5:18:20 21.1 2:43 3:58:05
10:53:14 PETERSON C 2/80 1:02:54 4:10 5:24:20 20.7 5:18 4:16:34
10:56:08 HONERMAN 3/80 1:08:45 3:49 5:34:31 20.1 3:40 4:05:25
11:14:06 HOFFMANN 4/80 1:03:33 3:52 5:42:15 19.6 4:23 4:20:06
11:27:45 SINCLAIR D 5/80 57:58 3:07 5:44:29 19.5 4:38 4:37:35
14:30:13 G. White 60/80 1:30:56 9:006:42:01 16.79:00 5:58:25
Ironman Canada Bike course
Lokelani McMichael, youngest Hawaii Ironman Finisher