 Grant Hackett MPEG |
Ironman Canada 2010: 2010/08/29
8/24 swim:2.4k run:9k
8/23 Bike:25k
w/e 8/22 bike:100k run:7k
8/20 bike:25k
8/19 bike:25k
8/17 run:7k
8/16 bike:50k
w/e 8/15 swim:800m bike:50k run:7k
8/15 bike:50k
8/12 swim:800m
8/10 run:7k
w/e 8/08 swim:500m bike:129k run:24k
8/07 run:14k
8/06 bike:42k Tillicum
8/05 swim:500m run:10k bike:27k
8/04 bike:30k
8/03 bike:30k
w/e 8/01 swim:1600m bike:90k
8/01 bike:40k brick:4k swim:800m
7/31 swim:800m run:10k
7/26 bike:50k
w/e 7/25 swim:2500m bike:50k run:20k
7/25 bike:50k
7/21 swim:1700m run:10k
7/20 swim:800m run:10k
w/e 7/18 bike:150k run:20k swim:200m
7/18 bike:70k Tillicum swim:200m
7/17 run:10k 1:19
7/16 bike:30k
7/14 bike:50k
07/12 run:10k no twinges 1:27
w/e 07/11 run:17k bike:170k swim:100m
07/11 bike:70k swim:100m
07/08 bike:50k
07/07 bike:25k run:7k
07/06 bike:25k
07/05 run: 10k
w/e 7/04 run:13k bike:0
7/02 run:3k
6/28 run:10k slight twinge of calf, no harm
w/e 6/27 run:5k bike:0 swim:0 233lbs
6/22 run:5k 44:00 no ill effects
w/e 6/20 run:6k
6/15 run:6k track careful laps, calf okay
w/e 6/13 run:6k
6/12 run:3k
6/11 run:3k
6/06 run:6k bike:50k
0601 run:6km walk/jog rehab calf bike:25k
0531 bike:50k
w/e 0530 bike:160k
5/28 run:1.6k pulled l. calf
5/27 run:2k walk/jog no calf pain
5/26 bike:50k Cervelo
5/25 bike:60k Cervelo
5/24 bike:50k Cervelo
w/e 0523 bike:50k
5/20 bike:50k
0519 run:5k bike:10k crash, scuffed face, legs
0517 run:3.2k strained l. calf
w/e 0516 run:2k bike:50k
0515 bike:25k
0514 bike:25k
0512 run:2k l. calf strain
w/e 0509 bike:25k run:2k
o508 run:2k
0507 bike:25k
w/e 3/28 bike:55k run:5k swim:1600m
3/28 bike:2hrs 11km up Star in 60:00 Jackpine Rd. Bianchi
3/27 swim:1600m 3x500m bike:60:00 5kms up StarRd.
3/26 run:5k 3x1600m 10:07, 9:38, 10:37
w/e 3/21 bike:50k
3/20 bike:50k
w/e 3/14 bike:50k
3/12 bike:50k
w/e 3/07 bike:50k
3/05 bike:50k
01/17 run:10k
01/16 core:3pts, 20pu
01/14 run:2k 1200 stairs 20pu
01/13 run:3k rain 3 degrees core:4 16pu
2010/01/12 run:10k
2010/01/05 run:10k
2009/12/29 run:10k
2009/12/22 run:10k
11/20 run:10k core:15pts
11/18 bike:25k
Mark Allen, 1993, photo: Geoff White
Faris Al Sultan, 2005 Ironman Hawaii Winner
Desiree Ficker, 2005 Hawaii Ironman, 2nd
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:
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
Goal: In 2010 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
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