Training Week Review (2/20 - 2/26)

Totals
Swim - 0 yards

Bike - 123.65 miles (7:21:21 at 17.16 mph)
100% increase in distance
192% increase in time spent on the bike
31% decrease in average speed

Run - 14.03 miles (1:45:47 at 7:32 pace)
35% increase in distance
46 % increase in time spent running
8% decrease in average speed

Monday 

RUN

3.56 miles in 26:43 at 7:30 pace

YOGA

Tuesday

BIKE

18.88 miles in 45:12 at 25.06mph

CROSSFIT

5 Rounds for TIME
10x squat-clean-thrust (65lb)
10x pushup
400m run

TIME
Round 1 - 2:58
Round 2 - 3:03
Round 3 - 3:00
Round 4 - 2:59
Round 5 - 2:46
TOTAL - 14:48

** This is my favorite Crossfit style workout!
The biggest time factor in each round was the treadmill speed.
I'd prefer to repeat this workout on a track to eliminate that variable.  **

Wednesday

BIKE
12.77 miles in 30:16 at 25.31mph

RUN
1.94 miles in 14:20 at 7:23 pace

CROSSFIT
 Burpees for TIME

50 Burpees
1st 25 = 1:24
2nd 25 = 1:55
TOTAL = 3:19

25 Burpees
Time = 1:32

** This began as a Time Trial for 150 burpees.
After 25, I changed my mind and did 50.
Next time I'll make this an AMRAP **

Thursday

RUN

8.53 miles in 1:04:44 for 7:35 pace

Friday

YOGA

Saturday

OFF

** I had work 7a-5p, went straight to a friend's fight after work
and had to rest before Sunday's big fundraiser.  **

Sunday

BIKE

92 miles in 6:05:53 at 15.53 mph

** This was the Jim Calhoun CardioRaiser.
I spun for just over a straight six hours!  **

** I used a trainer from my LBS and found it had a much greater resistance than my own.
I'm sure my trainer would have given me a faster average speed.
I'm considering upgrading my trainer since I spend so much time in my top gears.  **

Swim fast.  Bike smart.  Run hard.

Jim Calhoun CardioRaiser Raffle Winners!!

Ok, so it's six days late, but a win is a win; am I right?! 

We had twelve prizes...

Let's see who's getting a package soon!

Thanks to Random.org, here are your Jim Calhoun CardioRaiser winners...

Christine

$35 Road ID Giftcard

Road ID "Wanna Go For A Ride" Vintage T-Shirt

Road ID Trucker Hat

Suzanne

$35 Road ID Giftcard

Road ID Visor  

Honestly, it's going to be hard to let the visor go.  I might very well have to get one of my own!

Also, Suzanne might get my award for the most chuckle worthy blog title ever!

Karen

Box of Peanut Butter GU

Aimee

Box of Strawberry Chomps 

Road ID Trucker Hat

Shannon

Canister of Lemon-Lime GU Brew 

Coy

Road ID Vintage T-Shirt  

Linh

Road ID Trucker Hat

Congratulations to all the winners.  But more importantly, THANK YOU to everyone for supporting such an amazing cause! 

Send me your address at my email...

becominganironman (at) hotmail (dot) com

And a big THANK YOU to Road ID and GU Energy Labs for their support as well.  I don't race without either company and I'm so happy to be associated with both of them. 

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If you're curious about how I made out with the 6 hours of spinning, I'll say this for now:  When the last instructor told us "That was the last song.  You guys are done.  ...unless you want another one," I told her "bring it on!"  I can't be sure if it was my competitive nature or my delirious mind that spoke up though.  =P  Surprised?

I should have a report up by Monday. 


Swim fast.  Bike smart.  Run hard.  

The Giveaway Swag is Here!!!

Two packages arrived yesterday.  One was from Road ID.  The other from GU Energy Labs.

"I wonder what they could be!!!"

Your prizes!!!

1 box of Peanut Butter GU

(Sorry, the 2nd box is mine, but if you're nice I might share with you)

1 box of Strawberry Chomps

1 canister of Lemon-Lime GU Brew

3 Road ID Trucker Hats

1 Road ID Visor

1 Road ID "Wanna Go For A Ride" Vintage T-Shirt (size L)

1 Road ID Vintage T-Shirt (size XL)

2 Road ID $35 giftcards (not pictured)

Enter HERE  

for your chance to win any of these awesome prizes. 

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Questions

1.  Do you use any of the GU products?  If so, which ones?
I've always used GU lemon sublime and mandarin orange gels, but I'm excited to try the new peanut butter.

2.  Do you wear Road ID gear?  If so, what do you have?  If not, what would you like to get with the giftcard?
I have a Road ID Wrist ID Sport in purple that I wear on every outdoor workout.  I also have an Ankle ID I wear on open water swims. 


Swim fast.  Bike smart.  Run hard. 

Jim Calhoun CardioRaiser Raffle

Here it is!  The info you've been waiting for... (back in action after requiring some technical attention)

The Jim Calhoun CardioRaiser Raffle

As some of you know, I will be participating in the Jim Calhoun CardioRaiser, a fundraiser for Autism Speaks.  The event will be on Sunday, February 26th from 9am to 3pm and offer cardio activities including spinning, zumba, and any of the cardio machines that we offer at the gym.

As a registered participant and captain of The A Team, I am signed up for six hours of spinning.  That's right, SIX HOURS!  Am I nuts?  Yes.  Do I enjoy torture and making people think I'm a little crazy?  Yes.  But tell me, is there any place that I can have more fun and help more people all at the same time?  Nope!  So me and the wife will be spinning for six hours to raise money for a great cause!! 

As a participant in the event, I also have a fundraising goal...

$500

Simple, right?  That's only 100 people donating $5 each and I'm set (or may boost the goal, who knows!). But instead of simply asking for your caring donations, I figured why not offer some awesome prizes for donations?!  Let's not kid ourselves - who doesn't love athletic apparel and gear?!  So here we go...

Thanks to the amazing people at Road ID and GU Energy Labs, I have 7+ prizes to give away.

First off, GU Energy Labs...

1. 1 box of Peanut Butter GU
2. 1 canister of lemon lime GU Brew
3. 1 box of strawberry Chomps

And Road ID...

1. 2 $35 giftcards to Road ID
2. 2 shirts (I have one vintage t-shirt and one "Wanna Go For a Ride?" Vintage t-shirt) 

1. 3 Road ID Trucker Hats 
2. 1 Road ID Visor)

** See all the goods HERE **



How to enter (short & simple):

Required:

• $5 donation to Autism Speaks via the Jim Calhoun CardioRaiser HERE. That means $10 = 2 entries, $20 = 4 entries.  
• Donations of $10 or more can be made online HERE.  For donations of less than $10 or any desired to be made offline, pull up the "donation form" HERE or contact me at becominganironman @ hotmail (dot) com and we'll get you squared away to win. 
• Leave a comment here or email me to let me know you donated 
• Check back on February 27th to see if you won!

Optional:

• You are not required to be a follower of my blog (but if you want to, go ahead).
• Let me know via comment, Facebook, or Twitter what prizes you want to win the most!

Excited about the GU products?, tweet the following...

I support @autismspeaks and am excited to win @GUEnergyLabs pb GU, GU brew, or chomps from @BecomeAnIronman  http://bit.ly/woBxoE

Excited about the Road ID products?, tweet the following...

I support @autismspeaks and am excited to win a @RoadID shirt, hat, or $35 eCard from @BecomeAnIronman  http://bit.ly/woBxoE

And thank you in advance for your support, not only for making my six hours of torture on what I've come to discover is a rather stiff saddle on my Felt S22 worth the time, but for helping the CT chapter of Autism Speaks and all of those people in CT affected by Autism.

You get more used to the saddle over time, right?!  (This could be a very l-o-n-g six hours!)

**  A special thanks to the amazing people at Road ID, GU Energy Labs, and Outside PR!  **

Details

• The raffle is open to any resident of the United States
• Raffle drawings will be made on February 27th
• Entrants cannot win two identical prizes (i.e. You can't walk away with both of the Road ID eCards)

Swim fast.  Bike smart.  Run hard.