 Grant Hackett MPEG |
Ironman Canada 2012: 2012/08/26
2012:- 16:43:28 1:33:49 10:38 7:57:14 14.1 13:01 6:48:48 15:37 Cervélo
Star = climbing Silver Star mtn.
w/e 8/26 swim:3.84k bike:180k run:42.2k 30th Ann. IMC
8/26 swim:1:33:49 bike:7:57:14 run:6:48:48 16:43:28 57th/69
w/e 8/19 bike:75k 3hrs
8/19 bike:75k 3hrs
8/13 eye surgery
w/e 8/12 run:10k 1.5hrs
8/08 run:10k track 6xmile repeats. 38C
w/e8/05 swim:7.4k bike:100k run:30k 12hrs
8/05 swim:3.2k bike:75k 6hrs 8k uphill flat#12
8/04 swim:2.4km bike:25km 2hrs
8/03 run:10k 1hr
8/02 run:10k swim:800m 1.5hr
7/31 run:10k swim:1km 1.5hr
w/e 7/29 swim:1.5k bike:106k run:16k 8hrs
7/27 run:10k swim:500m
7/26 bike:56k hills
7/24 bike:50k hills
7/23 run:6k
w/e 7/22 swim:200m bike:70k run:10k
7/20 run:5k track miles: 12, 11, 11:30 1hr
7/19 bike:40k Lake - Tillicum Cervelo 2hrs
7/18 run:5k track 1hr swim:200m
7/17 bike:30k Star 14.4k@1:23:00 2hrs Bianchi
w/e 7/15 bike:75k run:26k 8hrs
7/15 run:16km 3hrs
7/14 bike:50k hills 2 hrs
7/13 run: 6k track 1k repeats 1hr
7/12 bike:25k climb Tillicum 1hr
7/11 run:4k 10x400m repeats 1hr
w/e 7/08 bike:275k 10hrs
7/08 bike:125kms Louise - Radium mtns
7/07 bike:125kms Golden - Field mtns
w/e 7/01 bike:55k run:8k 3hrs
6/30 bike:25k 1hr Rose Sw. Mtn.
6/28 bike:30k 10.5k up Star 60:00 234lbs
6/27 run:8k
w/e6/24 swim:1.5k bike:80k run:14k 7hrs
6/24 bike:25k swim:1.5k
6/23 run:14k
6/22 bike:30k Tillicum
6/19 bike:25k Rose Mtn
w/e6/17 bike:55k run:24k 8hrs
6/19 run:24k
6/18 bike:30k
bike:25k Rose Mtn
w/e6/10 bike:75k run:13k 5hrs
6/09 bike:75k
6/07 run:13k
w/e 6/03 run:21k bike:3hrs=75k 6hrs
6/03 run:13k 1:40:00
5/30 bike:30k 15kclimb 1:26:15
5/29 run:8k
5/28 bike:22k 11k climb 60:00
w/e5/27 run:6k bike:4hrs =100k
5/26 bike: 2hrs climb 14k - easier>Wed. 1:39:00
5/25 run:6k track knee sore
5/23 bike: 2hrs climb 14k
w/e 5/20 run:8k bike:6hrs =150k
5/20 run: 8k sore knee 2 days
5/19 bike:4hrs climb 14k
5/16 bike: 2hrs climb: 12k
w/e5/13 bike: 2hrs=60k
5/09 bike: 2hrs climb: 12k
w/e5/06 bike: 2hrs=50k
5/02 bike: 2hrs climb: 12k
w/e 4/29 bike:50k
4/25 bike:2hrs
w/e 4/22 bike:50k
4/18 bike:2hrs
w/e 4/15 bike:50k run:10k
w/e 4/08 bike:100k run:10k
w/e 4/01 bike:50k run:10k
w/e 3/25 bike:50k run:10k
w/e 3/18 bike:50k run:10k
w/e 3/11 bike:57k
3/10 bike:32k
3/06 stat bike:60:00 wts: DL225x5 clean:155x3 BP:155x4
w/e 3/04 bike:65k
3/04 bike:15k core:6pts
3/02 wts: DL205x4x3 clean:135x4x2 bike:60:00 core:6pts
2/27 wts: DL205x3x2 clean:135x3x2 bike:60:00
w/e 2/26 bike:50k
2/24 wts: DL205x3 clean:135x3 bike:55:00
2/21 wts: DL205,185x4x2 clean:115x6 bike:55:00
w/e 2/19 bike:50k
2/19 bike:
2/16 wts: DL205x3 clean:135x3 bike:55:00
2/13 wts: DL205,185x4x2 clean:115x6 bike:55:00
w/e 2/12 bike:70k
2/12 bike:60:00
2/10 wts: DL185x4 clean:95x6 bike:40:00
2/09 run: jogged one block - no knee pain.
2/06 wts DL136x6x3 bike:45:00 238lbs
w/e 2/05 bike:15k
2/03 wts bike:35:00
1/21 wts bike:35:00
1/19 wts bike:40:00
1/17 wts bike:35:00
1/03 run:3k Adidas 5PU
1/02 run:3k Nike 3pushups (PU)
w/e 1/01 run:3k
12/31 run:3k New Balance
12/13 run:3k Adidas
12/12 run:3k Adidas
12/10 swim:1.2k run:15k
12/09 run:10k
12/04 swim:1.6k
11/27 swim:1.0k
11/22 swim:1.0k
w/e 10/16 bike:38k run:17.5k
10/16 bike:23k 64:00 Rose Swanson Mt.
10/15 run:7.5k 54:00
10/11 run:10k BB
10/10 bike:30:00 15k stat. bike
w/e 10/10 bike:21k run:15k
10/09 bike:19k 45:00
10/08 watched Kona ironmanlive.com 320 days to go
10/05 bike:25:00 run:5k 35:00
10/04 run:10k BB
w/e 10/02 run:10k
9/27 run:10k BB
w/e 9/25 run:17k
9/25 run: 12k 1:44:00
9/24 steps 120x80lbs, 280x40lbs
9/23 run: 6x800 repeats: 5:19 4:42 4:45 4:45 4:50 4:52
w/e 9/18 bike:20k run:14k
9/17 run:stairs: 280+40lbs, 300+10lbs 30mins
9/16 run:8k incl. 4x1k repts: 5:50, 5:44, 5:36, 6:07
9/13 bike:20k 90:00 climb Dixon Dam Bianchi
9/12 run:6k 5:37, 5:42, 5:42, 5:45 1k-repeats
w/e9/11 bike:209k run:4k
9/10 bike:73k Cervélo 226lbs
9/09 run:4k, 3x1k repeats 6:50, 6:40, 6:30
9/04 bike:75k Cervélo 225lbs afterward
9/03 bike:61k Cervélo 225lbs afterward
w/e 8/28 bike:42k
8/28 Volunteer IMC
8/26 bike 42k McLean Creek Cervélo w/Libor Warren
08/20 bike:25k Cervelo wt:230lbs
08/18 bike:20k Bianchi
07/04 run:6kms +200stairs + 3 circuits 400m 2:16
w/e 2011/07/02 bike:25k run:10k
06/30 run:5kms +200stairs + 3 circuits 400m 2:43
06/29 run:5kms +200stairs + 3 circuits 400m 2:55
06/27 bike:25kms
w/e 2011/06/26 bike:60kms
w/e 2011/06/19 bike:50kms
w/e 2011/06/12 bike:50kms 240lbs
Sister Madonna Buder, Geoff White @IMC
GW along Skaha Lake
GW climbing the Richter Pass, new P2SL
Mark Allen, 1993, photo: Geoff White
Goal: I aim to go sub-12 hours, 11:07:00 to Kona
This needs a sub 4hr marathon split.
5:30/k = 3:51/42k = 2:12 per lap of the track
5:43/k = 4:00/42k = 2:17 per lap of the track
6:00/k = 4:12/42k = 2:24 per lap of the track
and therefore I need to be ~200lbs or less.
Swim:70:00, - 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.
1:10:00
T1 - 3:00
6:00:00
T2 - 3:00
3:51:00
Total:11:07:00
M60-64 IMC 2011
11:10:24 Rosskopf Klaus 1:12:25 3:59 5:47:53 19.3 3:41 4:02:28 9:16
11:18:41 Tout Richard 1:19:36 3:36 5:46:32 19.4 5:54 4:03:05 9:17
11:18:45 Legge Murray 1:18:00 4:16 5:58:04 18.8 2:29 3:55:57 9:01
11:37:32 Painter Mark 1:24:59 4:31 5:31:56 20.2 5:53 4:30:15 10:19
11:52:00 Renn Alois 1:07:49 5:44 6:01:57 18.6 5:39 4:30:53 10:21
2012 Campaign
#35 w/e 1/01 run:3k wt:235lbs .5hrs
#34 w/e 1/08 run:6k 1hrs
#33 w/e 1/15 0hrs
#32 w/e 1/22 bike:50k 2hrs
#31 w/e 1/29 238lbs
#30 w/e 2/05 bike:15k .5hrs
#29 w/e 2/12 bike:70k 3 hrs
#28 w/e 2/19 bike:50k 2 hrs
#27 w/e 2/26 bike:50k 2hrs
#26 w/e 3/04 bike:65k 3hrs
#25 w/e 3/11 bike:50k run:10k 3hrs
#24 w/e 3/18 bike:50k run:10k 3hrs
#23 w/e 3/25 bike:50k run:10k 3hrs
#22 w/e 4/01 bike:50k run:10k 3hrs
#21 w/e 4/08 bike:100 run:10k 5hrs
#20 w/e 4/15 bike:50k run:10k 3hrs
#19 w/e 4/22 bike:50k 2hrs
#18 w/e 4/29 bike:50k 2hrs
#17 w/e 5/06 bike:50k 2hrs
#16 w/e 5/13 bike:60k 3hrs
#15 w/e 5/20 bike:6hrs=150k run:8k 7hrs
#14 w/e 5/27 bike:4hrs=100k run:6k 5hrs
#13 w/e 6/03 bike:3hrs=75k run:21k 6hrs
#12 w/e 6/10 bike:75k run:13k 5hrs
#11 w/e 6/17 bike:55k run:24k 8hrs
#10 w/e 6/24 swim:1.5k B:80k R:14k 7hrs
#9 w/e 7/01 bike:55k run:8k 3hrs
#8 w/e 7/08 bike:275k 10hrs
#7 w/e 7/15 bike:75k run:26k 8hrs
#6 w/e 7/22 swim:200m B:70k R:10k 4.5hrs
#5 w/e 7/29 swim:1.5k B:106k R:16k 8hrs
#4 w/e 8/05 swim:7.4k B:100k R:30k 12hrs
#3 w/e 8/12 run:10k 1.5hrs
#2 w/e 8/19 bike:75k 3hrs (127hrs total) 3.75ave
#1 w/e 8/26 swim:3.84k bike:180k run:42.2k 16:43:28hrs
2012:- 16:43:28 1:33:49 10:38 7:57:14 14.1 13:01 6:48:48 15:37 Cervélo
In 2008 In Cawston, I lay down to stretch my back. I will do more core exercises to prevent this. Resume Weight training, cleans, squats, deadlifts.
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:
2012:- 16:43:28 1:33:49 10:38 7:57:14 14.1 13:01 6:48:48 15:37 Cervélo 2x eye surgeries 5/14 & 8/13
2010:- 16:57:00 1:27:29 12:32 8:12:43 15:18 6:49:00 Bianchi back strain 27:50
2009:- 16:17:51 1:28:30 10:11 7:17:54 14:32 7:06:46 Cervélo *blisters* 24:43
2008:- 14:30:13 1:30:56 9:00 6:42:01 9:00 5:58:25 Cervélo 18:00
2007:- 15:06:00 1:26:38 12:16 7:02:57, 11:48 6:20:04 Bianchi 24:04
2006:- 15:40:00 1:27:49 12:41 7:09:32, 16:42 6:33:14 Bianchi 29:23
2005:- 14:38:49 1:19:44 9:29 6:47:45 8:16 6:13:36 Cramerotti 17:45
2003:- 15:07:54 1:22:35 16:00 7:24:39, 15:00 5:50:47 Bianchi 31:00
Oh yeah, and wear the sunblock - Jan 17, 2011
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