Goal: In 2012 I aim to go sub-12 hours, 11:07:00 to Kona

I need to run a < 3:51 marathon = 5:30 per km pace.
5:43/k = 4:00/42k; 6:00/k = 4:12/42k 2:17 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
#34 w/e 1/08 run:6k
#33 w/e 1/15
#32 w/e 1/22 bike:50k
#31 w/e 1/29 238lbs
#30 w/e 2/05 bike:15k
#29 w/e 2/12 bike:70k
#28 w/e 2/19
#27 w/e 2/26
#26 w/e 3/04
#25 w/e 3/11
#24 w/e 3/18
#23 w/e 3/25
#22 w/e 4/01
#21 w/e 4/08
#20 w/e 4/15
#19 w/e 4/22
#18 w/e 4/29
#17 w/e 5/06
#16 w/e 5/13
#15 w/e 5/20
#14 w/e 5/27
#13 w/e 6/03
#12 w/e 6/10
#11 w/e 6/16
#10 w/e 6/17
#9 w/e 6/24
#8 w/e 7/01
#7 w/e 7/08
#6 w/e 7/15
#5 w/e 7/22
#4 w/e 7/29
#3 w/e 7/29
#2 w/e 8/05
#1 w/e 8/12
w/e 8/19
w/e 8/26

In 2008 In Cawston, I lay down to stretch my back. In 2011 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:
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

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