20210708 run 7k
20210707 run 3.5k
2020 to date
1103 - walk/jog 35mins - no wind, 5C, damp, big moon, 232lbs
1102 - walk/jog 35mins - no wind, 5C, dry, a sunny day, lunch w/Craig
1101 - walk/jog 30mins - starting 30 day program weight:233 start Nano.
entry to IMCOZ deferred to 2021 b/c COVID
826 - bike 16k, stairs 200 stopped twice going up, knees wobbly at top
820 - bike 30k, swim 600m, exhausted, but no pain
818 - 5k walk/jog 38mins
814 - 2k walk/jog
8/11 - bike 20k to lake
731 - stat bike 10mins - warm, no sweat, no discomfort
730 - stat bike trainer - 2mins, no discomfort
7/21 - 7/30 recovery, pain, bruising, bleeding
2020 7/21 abdominal surgery - repair inguinal hernia - 99kgs
7/06 - 7/19 COVID-19 isolation, no exercise
7/05 Fly CUN - Montreal - YVR:: YVR - YLW - 26 hrs
701 stat bike 45mins watched stg 5 TdF 2019 sprint won by Sagan
630 stat bike 45mins watched stg 4 TdF 2019 sprint won by Viviani
629 stat bike 50mins watched stg 3 TdF 2019 breakaway won by Alaphilippe
628 stat bike 45mins watched stg 16 TdF 2019 sprint won by Caleb Ewing AUS
627 stat bike 45mins watch stg 15 TdF 2019 Prat Foix deAlbis won Simon Yates
626 stat bike 35mins watched stg 14 TdF 2019 Tourmalet won by Pinot
623 bike 20k zona hotelera – splashdown at Langosta
601 bike 20k
529 8mins step-ups @ 20/min 10pu
524 Table tennis 90mins
521 Table tennis 75mins
519 6 x (10 pushups, 30crunches 25 squats) = (60, 180, 150)
514 6 x (10 pushups, 30crunches 25 squats) = (60, 180, 150) 7 games TT
507 5 x (10 pushups, 25 squats) = (50, 125) 7 games TT
506 5 x (10 pushups, 25 squats) = (50, 125) 5 games TT
428 3x10 pushups 3x25 squats
420 3x10 pushups 4x25 squats
416 4x10 pushups, 4x20 squats
412 Cancun is quarantined, no sports, no beach
410 swim 400m Caracol
409 run 3x1500m 11:40 11:07 10:55
408 bike 20k
405 run 5k
403 bike20k
401 bike20k
331 13k run, 5k in 36:27 31C sunny, run along beach for 4k on return leg.
330 bike 20k
329 run 7k 1st k 7:08 last k 6:19 31C sunny
327 bike 20k 31C sunny
326 run 12k 31C sunny
323 bike 20k
322 run 10k after fall skinned knee
321 bike 20k swim400m
320 LPx100 hams SU QX 98kg
319 BP5x8x60 DBpr curls SU10x10 LP5x20
318 BP 3x8x60kg 96kg 212lbs
317 run 10k Kukulcan
316 Bike 20km swim 100m
315 bike 52km
313 run 7k
311 swim200m bike20k
309monCUN BP7x6x60 DBpr curlsx30 cables LP5x12x100 PD 98kg Armour Factory $350pesos
306 run 4k track Chins 2.2.2
304 6.4KM track PDC 11:37 11:47 11:53 mile repeats chins 2.2.2.2.2 hot sunny 12:00pm
303 5km track PDC 11:27 & 11:48 hot, sunny 12:35pm chin-ups x 1.2.3
302 5km track PDC @LobodeMar 12:00 & 11:43 hot, sunny 12:15pm
223 Bike 65k circuit of Cozumel 28C strong winds 2:45 plus breaks
222 Bike 65k circuit of Cozumel 28C strong winds 2:45 plus breaks
221 Bike 65k circuit of Cozumel 28C light winds 2:45 plus breaks
220 Bike 65k circuit of Cozumel 28C light winds 2:45 plus breaks SWIM100M
219 Bike 65k circuit of Cozumel 28C light winds 2:45 plus breaks
218 Bike 65k circuit of Cozumel 28C light winds 2:45 plus breaks
217 Bike 65k circuit of Cozumel 28C light winds 2:45 plus breaks
216 arrive Cozumel at Los Amigos
212Thu BP 5x8x60 4x69 DBpr LP4x16x100 hams 5x10su 96kg 211lbs
201sat #9: run 5k 45:00
131fri BP 5x8x60 2x1PU 98kg 216lbs 5x10SitUps
0125-0130 wicked chest cold bad dry cough – caught from French girl at Chiibal
0124 #8 10k 8k @ 65:07 8:08/k wkly total 10k
0121 BP6x60 5.5.3.4.3x80 6x70 8x60 DB LatR Curls Cables DBPO LP2x25x100 101.5kg 6x10SU
0119 #7 13k run week total 30k
0118sat BP6x606x70 3.3.4.3.3.3x80 6x708x60 DBpr latR curls cabletri 101kg
0117 #6 run 5k 43:00 30C moved to Chiibal
0116thu BP6x60 6x70 3.4.4.3.3x80 6x70 8x60 cab curl dbraises 4x10SU 101kg 222lbs
0115wed #5 run 5k 44:00 8:30/k salmon-corn-bakedpotatoe-wine
0114tue #4 run 7k 5k-37:50 7:34/K salmon-corn-baked potato-wine
0113mon BP3x182 2x182 3x4x80 DBr Curls cab tris 102.5kg
0111sat #3 run 10km
0110fri LP5x20,hams5x8,calves5x8, BP8x60,6x70,4x4x80,3x80 DBprcurls cable dbR 102kg
0108wed bike 20k, salad@Selecto – caught chest cold, coughing
0107Tue LP3x20 LC5x8 HR5x8 QE4x8 LatPD 103kg
0104sat #2 5k 38:00 salmon-rice-red wine Selina
0102 #1 5k 38:00 bike 16k
0101wed LP 4x20 hams 4x8 calves 4x8 QE 3x8 103.5kg bike 20k 31C 104kg
2020
2012 5/15 bike:60:00 7k climbing 34:45 Cervelo240lbs
5/14 run:10k BB
w/e 5/12 bike:103k run:10k 4.5hrs
5/11 bike:52k 2:06:00 24.76kph Cervelo
5/10 bike:31.2k 60:00 31.2kph 239lbs
2012 4/01 250lbs
3/26 head cold - out 16 days
3/17 Cayo Coco, Cuba - 7 days all incl.
Sister Madonna Buder, Geoff White @IMC
GW along Skaha LakeGW climbing the Richter Pass, new P2SL
2007 prizes: medal, new frame
Best IM splits Swim:1:19:44 bike:6:42:01 run:5:50:47
Grant Hackett MPEG
Personal Bests: Olympic - 2:37:00, IMC - 14:30:13
2015 Taiwan:- 16:43:28 1:33:49 10:38 7:57:14 14.1 13:01 6:48:48 15:37
IMCOZ Domoney, Chris
GBR 1 01:11:51 06:16:01 28.5kph 05:19:05 12:58:51
2020 Goals 100kg SQ, DL, CL, BP; dunk; IMCOZ sub-13 Nov18
My Times:
2015:- 16:57:30 entered six weeks before race! Inaugeral IM Taiwan
2012:- 16:43:28 1:33:49 10:38 7:57:14 14.1 13:01 6:48:48 15:37 Cervelo 2x eye surgeries
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 15.3 14:32 7:06:46 Cervelo *blisters*
2008:- 14:30:13 1:30:56 9:00 6:42:01 16.71 9:00 5:58:25 Cervelo
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 1609:29 6:47:45 8:16 6:13:36 Cramerotti
2003:- 15:07:54; 1:22:35, 7:24:39, 5:50:47 Bianchi
Mark Allen, 1993, photo by: Geoff White
Ironman Canada Bike course
Lokelani McMichael, youngest Hawaii Ironman Finisher