Zachfit 2008 and Beyond

Distance // Pace // Time

Swim 1.2 miles // 2:10/100meters // 42 min 

• T1 40 seconds

Bike 56 miles // 19 mph // 2 hours 56 minutes 

• T2 40 minutes

Run 13.1 miles // 8:30 minutes/mile // 1 hour 51 minutes

Total 4 hours 31 minutes and 10 seconds

Energy Expenditure

At a goal weight of 165 lbs,

• swim 524 kcal
• bike 2,634 kcal
• run 1,615 kcal

I plan to use this ballpark info to gauge my nutritional intake for training and ultimately on race day, August 12. My swim is based on the (2) 1/2 mile swims I have done so far. The bike pace of 19 mph, is definitely a goal pace and is really dependent upon elevation changes. The run estimate is likely too fast because it does not likely consider the full effects of 56 miles of biking, but I have some time to improve my numbers. I was looking at T times from last years race results and they are super slow, not sure why. As far as I know, T’s don’t differ much between sprint, Olympic and iron distances, so I went with 0:40 which is about average for me in a sprint. 

30 minutes on the trainer for one episode of LOST. Being sick sucks.

Like an hour and 15 in the pool. Lots of different strokes, no more than 6 laps at a time because I’m fat and can’t breathe.

Another day of detail focused yoga. Did an L pose today, which basically is making your body into a right angle against the wall inverted like in a handstand, pretty cool. Celebrated with bacon and 3 eggs fried in it’s juices.

400 meter run
30 box jumps
20 burpees
X5

No stop watch today. This sucked bad. I let one of my friends who is an ultra runner decide the burpee number. Too many for me, doable for her though. I estimate it took me between 25 and 30 minutes.

Lots of the same poses as Sunday, didn’t do much better. My new mat is pretty sweet though.

Jump rope work to warm up, including double under attempts.
Hang power cleans 5x5 
95, 105, 115, 125, 135
Press 5x3
65, 75, 85
30 minute swim
Worked the kick and arm stroke hard

Great class today. The amount of attention and focus this instructor puts on the most minute details of the poses is really impressive. I never thought that the slight rotation of my arms would produce such a difference in the feeling of the stretch. I think my breathing is getting slightly better. No more distance running the day before this instructors class I’ll tell you that much.

1.5 hours of yoga
8.5 mile run
I wonder when winter is coming.

The toughest day thus far. The instructor was amazing, she demo-Ed movements and poses that were sooo hard. I tried a couple and even got a lock or two but forget about finding a breath through any of it. I will practice though. She talked a lot about becoming an outside observer to what is going with your body to kind of separate yourself from the discomfort. I think I can use this with much more practice when training for the half iron this summer.

Last day of 2011 marks five days of yoga in a row. Got my goat cooked today with a super tough class. My hips are chaffed bad, but a good bad. We worked on hand stands toward the end and unfortunately did lots of pigeon poses.

Good day with a different instructor. Lively class with live guitar. Need to try and NOT buy a ballin’ new mat.

A solid day, good workout, more hip work. Warrior pose is one of my favorites.

Not as impressive as yesterday, no headstands. We did do some poses that involved hip flexibility, of which I have very little. Now to learn how to breathe.

Revisiting my days as captain of the sit and reach team in high school. This time I learned to soften my heart too, whatever that means.