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Tim Babcock 09-13-2010 04:54 PM

Re: The Shed 'O Pain
4 X 400 meters with 3 minutes rest between efforts.

Jeffrey Fortuna 09-13-2010 06:30 PM

Re: The Shed 'O Pain
JT, sorry to hear that the race didn't go well. Mishaps aside, the three of you turned in some great times. A 1:32 half marathon is really smokin'! I totall understand how you felt swiming through murky water. The olympic rowing basin was full of weeds. It was really freaky swimming through them, it felt like something was grabbing at me through the whole swim. I kept my eyes closed most of the time my face was in the water.

Tim, nice times on your run. Get rid of the rests, and you'll have a sub-six minute mile. I intend to spend this winter working to reduce my mile time from 6:34 to sub-six. Intervals are the way to go. I would recommend doing three minutes at pace and three minutes at a jog to rest and repeat. Keep pushing your pace time up over a period of time.

Now, about that red-headed French-Canadian woman...

JT Kalnay 09-14-2010 06:52 AM

Re: The Shed 'O Pain
Monday September 13, 2010

Rode 8.7 miles in 37 minutes (very very easy pedalling to flush out after the IM-relay debacle).

Tim, nice intervals.

Jeff, Oui, la Quebecoise....

Next fitness goal? Swim 1.2 miles in under 35 minutes in an event (probably Ottawa 1/2 IM on 9/3/2011).

Jeffrey Fortuna 09-14-2010 04:54 PM

Re: The Shed 'O Pain
Montreal Demi Esprit (half ironman) Triathlon Official results:

Place 200
Name Jeffrey FORTUNA
City Mayfield Heigh USA
Bib# 174
Time 06:10:07
Category H40-44
Category Place 27/30

2km NATATION (1.2 mi SWIM)
52:09 2:45/100m

90 km VELO (56 mi BIKE)
2:53:20 31.2 km/hr (19.39 mph)

21.1km COURSE (13.1 mi RUN)
2:07:14 6:02 min/km (9:42 min/mi)

Tr1 7:37
Tr2 9:49

Click on the link below to go to the results page. Once there, click on the camera icon next to my name to see pictures from the race.


JT Kalnay 09-14-2010 05:29 PM

Re: The Shed 'O Pain
Tuesday September 14, 2010

Walked 1 hour wife Sue. Very nice.

Dude, you killed it on the bike!

Nice photos. Order some and put them up somewhere that you can see them. It's a big deal to finish that race. I recall your description of your first swim a couple of years ago. And then to do the 1.2 miles in the frozen water...

Tim Babcock 09-14-2010 06:21 PM

Re: The Shed 'O Pain
Nice photos. Very cool that you can purchase some of the photos. You look like you should have won that race.

Norm Swann 09-14-2010 06:24 PM

Re: The Shed 'O Pain
Jeff, Nice job in Montreal! I enjoyed looking at the pics.

Tim Babcock 09-15-2010 04:43 PM

Re: The Shed 'O Pain
Warm Up
5 Boulder Problems 3 TGU's and 5 Burpees in between each problem.
10 additional problems with 3 muscle ups between each problem.
Elbow RX

JT Kalnay 09-16-2010 07:41 AM

Re: The Shed 'O Pain
Wednesday September 15, 2010

Climbed routes at KC.

Thursday September 16, 2010

Swam 8x50m on 1:30, all under 1:00

To swim 1000m under 20m requires being able to swim 50m under 1 minute, 20 times. So, am starting on a much more interval focused regime, and am focussing on shortening the rest between efforts.

Will also incorporate longer intervals.

NRG on 9/24-26?

Jeffrey Fortuna 09-16-2010 04:44 PM

Re: The Shed 'O Pain
Thursday 9-16-2010

6x 10 lbs. alternating
6x 15 lbs. alternating
6x 20 lbs. alternating

5 rounds in 10:30
My quads started to cramp at that point, so I figured, I'd better cut it short for now. Pullups and pushups felt good; no shoulder pain.:)

Anybody climbing Saturday?

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