Week #5 - Summary

WEEK # 5   - Total Distance/Time  - (11 Weeks till IMWI)

Swim = 4,900 yds (1.4 hrs)

Bike = 42 miles (2 hrs)

Run = 13 miles (1.8 hrs)

CrossFit = 4 WODs (2.1 hrs) 

TOTAL = 7.3 Hours    

SWIM:

Comes and goes. My upper body has been a bit sore from the WODs and makes the swims a bit more challenging. I'll be doing more drill work. My technique is not where it needs to be.

BIKE:

2 sessions this week.  A garage trainer session for a little over 1 hr and a 20 mile TT with some local tri friends. It was a blast!  I definitively negative split the TT. Avg: 24.3mph with 149 HR.  
http://app.strava.com/rides/11525879

RUN:

It was a big run week. Did an 8 mile  tempo run back an forth a local bridge. I calculated over 1,000 FT of climbing when it was done. I felt good and steady. But was happy to be done!!  Can't wait to hit the bridge again. I think it's great training for IMWI.

7:54/mi AVG - 165 HR

http://app.strava.com/runs/11422065

CrossFit WODs:

As always.. fun and crazy!  "Badger"  was a total of 90 squat cleans (95#) + 90 Pullups and 1.5 mile running. This WOD was the same day as the 8 mile bridge run and 2 days before the 20mile TT.

http://www.crossfitepidemic.com/

NOTES:

Coming into a Recovery week and a vacation to beautiful Minnesota to visit family !!!
Running shoes and swimming suit will come along and I hope to use them.

20 mile TT on 6/23/2012
https://www.facebook.com/tuttifruttitt

Week #4 - Summary

WEEK # 4   - Total Distance/Time  - (12 Weeks till IMWI)

Swim = 3,450 yds (0.9 hrs)

Bike = 73.4 miles (3.7 hrs)

Run = 4.1 miles (0.7 hrs)

CrossFit = 4 WODs (2.5 hrs) [CrossFit Competition was 60 minutes]

TOTAL = 7.8 Hours    

NOTES:

WOW... A month already went by... Time flies when you're having fun.

Biking was tough but fun.  I haven't done this much cycling in quite some time. My HR seems pretty low while my perceived effort seems higher.  I feel I have pretty good endurance.  We'll see!  I'll keep working at it !

Swimming still feels a bit rusty. But getting there. Did my first LCM (long course meters) swim in many years.  I REALLY missed the walls.

Running feels great. Didn't do much this week.  Missed a 5mile TT run on Friday. Decided to rest for CrossFit event on Saturday.

This weekend was  BEAST MODE BATTLE CrossFit competition.. What a GREAT event !  All of us from the area did well...    

Time to focus again... No more races until the big day at IMWI (09/09/12)

Travis, Jake, Me, George, Jacob

The whole crew:  Supporters, Family, and competitors

Week #3 - Summary

WEEK # 3   - Total Distance/Time  -  (13 Weeks till IMWI)

Swim = 2,880 yds (45 min)
Bike = 66.3 miles (3.2 hrs)
Run = 10.5 miles (1.4 hr)
CrossFit = 3 WODs (1.5 hrs)

TOTAL = 6.85 Hours    

NOTES:

Great week.. Some good intervals on the bike, a 10k tempo run.  Getting ready for BEAST MODE BATTLE CrossFit competition this weekend in Broward.  Should be fun !!!




Nico Graduated from Kindergarten...  Going to 1st Grade Baby !!!

Nico and Daddy

Week #2 - Summary

WEEK # 2   - Total Distance/Time  -  (14 Weeks till IMWI)

Swim = 3,650 yds (1 hr)
Bike = 135 miles (6.7 hrs)
Run = 6.8 miles (1 hr)
CrossFit = 2 WODs (1 hr)

TOTAL = 9.7 Hours
(Includes distance and time for PineappleMan sprint Triathlon)


NOTES:

Local Sprint Tri (PineappleMan Triathlon in Melbourne, FL) was on Sunday.

I've done this race 6 times.  This time was the fastest yet for me!!!  12th Overall.

After the race, rode 55 miles from Melbourne to Fort Pierce to meet family and friends for a grill out !

Local Celebrities after PineappleMan Tri

Post Race ride to The Fort

Week #1 - Summary

WEEK #1   - Total Distance/Time  -  (15 Weeks till IMWI)

Swim = 3,500 yds (1 hr)
Bike = 60.5 miles ( 3.1 hrs)
Run = 8.6 miles (0.9 hr)
CrossFit = 5 WODs (2.7 hrs)

TOTAL = 7.7 Hours


NOTES:

First Week !!  Excited to complete all prescribed sessions !


MEMORIAL DAY WOD "MURPH" WAS A BLAST

Be Fit & CrossFit Epidemic Crew

About Me

The weight roller-coaster...

2001 and before (195lbs) = HS and College swimmer. (50y FREE = 21.4, 100y FLY = 51.9, 100 BREAST = 59.70)

2002 (220lbs) = Out of College. Got the Tri bug with my wife.  Started training for 2003.

2003 (195lbs) = Completed 2003 tri season with sprints and our 1st 1/2 IM.

2004 (+++) = New job, new baby, new house, new friends, no triathlons, no gym, more food, more travel, less energy, more weight, new clothes, more new clothes, need to make a change... Signed up for 2005 FL 70.3 to get motivated to start again.

2005 (260lbs) = New job (no travel), new friends, 1 triathlon with no training... but finished !

2006 (255lbs) - 2009 (200lbs)  = Got the bug back with co-workers and started with local 5ks, then with local sprint tri's, then Olympic tri's, then 1/2 Iron distance...  Started CrossFit ONLY in the Winter months during Triathlon's OFF season.

2010 (192lbs) = Completed IMFL (10:46) trained 16+ hrs/week for 4 months... BURNOUT !!!

2011 (226lbs) = FlanMan year...  No motivation for Swim, Bike, or Run.  Started CrossFit full-time in June... Introduced some running in between WODs in October, Started Paleo Diet (modified) in December.

2012 (200lbs) = Full-time CrossFit, started some Swim, Bike, Run... Already PR'd in a local sprint tri and a 1/2 Iron Distance.

To my good friend Caleo... Thanks for SteveB's trips, Flan, Pancit, and for making this picture sequence:

Andres T.