 Grant Hackett MPEG |
Ironman Canada 2011: 2010/08/28
w/e 10/10 bike: run:
10/08 bike:25k 52:00
10/07 bike:25k 51:00 218lbs
10/06 run:125x8 stairs
10/05 bike:25k 49:00
10/04 bike:25k 50:00
w/e 10/03
9/29 10x100 stairs bike:12k
w/e 9/26
9/22 10x100 stairs bike:6k
w/e 9/19
9/14/2010 5×100 stairs bike:6k
9/13/2010 dumbbell squats 40lbs to prepare
w/e 9/12 run:14k
9/10 run:6k 200stairs
9/08 run:4k
9/06 run:4k
w/e 9/05 run:4k
9/04 run:4k
Sister Madonna Buder, Geoff White @IMC
GW along Skaha Lake
GW climbing the Richter Pass, new P2SL
Mark Allen, 1993, photo: Geoff White
Goal: In 2011 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 2011
I will do more core exercises to prevent this.
Summary:
2011 Campaign
w/e 9/19/2010
w/e 9/12/2010 run:14k 200 stairs
w/e 9/05/2010 run:4k
2010 Campaign
#1 8/29
as of Aug 25
YTD totals: Swim:9100m Bike:1279k Run:174k
#2 8/22 awim:0m bike:100k run:7k
#3 8/15 swim:800m bike:50k run:7k
#4 8/08 swim:500m bike:129k run:24k
#5 8/01 swim:1600m bike:90k
#6 7/25 swim:2500m bike:50k run:20k
#7 7/18 swim:200mbike:150k run:20k
#8 7/11 swim:100m run:17k bike:170k
#9 7/04 swim:0m run:13k bike:0
#10 6/27 swim:0run:5k bike:0 233lbs
#11 6/20 run:6k
#12 6/13 run:6k
#13 6/06 bike:50k run:6k
#14 5/30 bike:160k run:4k
#15 5/23 bike:50k
#16 5/16 bike:50k run:2k
#17 5/09 bike:25k run:2k
#18 5/02
#19 4/25
#20 4/18
#21 4/11
#22 4/04
#23 w/e 3/28 bike:55k run:5k swim:1600m
#24 w/e3/21 bike:50k
#25 w/e3/14 bike:50k
#26 w/e 3/07 bike:50k
#27 w/e2/28
#28 w/e2/21
#29 w/e2/14
#30 w/e2/07
#31 w/e1/31
#32 w/e1/24
#33 w/e1/17 run:25k
#34 w/e1/10 run:10k
#35 w/e1/03 run:10k
#36 w/e12/27 run:10k
#37 w/e 12/20 run:20k
#38 w/e 12/13 run:20k
#39 w/e 12/06 run:20k
#40 w/e 11/29 run:20k
#41 w/e 11/22 run:10k bike:25k
2009 Campaign
#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
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:
2010:- 16:57:00 1:27:29 12:32 8:12:43 13.6 15:18 6:49:00 15:37 Bianchi back strain
2009:- 16:17:51 1:28:30 10:11 7:17:54 14:32 7:06:46 Cervélo *blisters*
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
2008 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