Urban Triathlon: Friday - AM Session

Urban Triathlon

Friday, January 9, 2009

Friday - AM Session

Posted by TimO at 1:29 PM

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About Me

TimO: Achieving the next Challenge, It's ALL about working toward succeeding in a personal challenge....

View my complete profile

Personal Training and Race Philosophy

I'm in the sport to have fun...remember that when things get frustrating....fun = improved attitude and performance
Races are meant to be finished
Train to ones potential in time
Have a positive outlook and attitude at all sessions and races
Focus on what is REALLY important.
Remove the distractions.

Key Performance Indicators for 2012

10km Run TT (Race) under 40min
3km Run TT under 10min45sec
30 x 100 leaving on 1.40 with pull
20km Bike TT under 30min
800m Swim TT under 12min 45sec
Maintain the weight around the 80kg
2 x 15min stretching session per week
2 x 30-45min core sessions a week
Session per week - focussed training: 97-99% of programmed session per week
Session per week - out of focussed training: 5 session per week

TimO's 2012 5 Commandments

Thou shall put a great importance on completing 2 core sessions a week
Thou shall not give excuses (work, diet etc.)
Thou shall not procrastinate
Thou shall be a leader in training
Thou shall be accountable to my peers

Long Term Goals

Complete IM Melbourne & IM Western Australia in 2012
Go under 4h30m for 70.3
Complete 5 Australian Ironman
Qualify for Hawaii Ironman
Qualify for the Australian Team for the World 70.3 Championship or LC Championships

Short/Mid Term Goals

Refine my recovery.
Get diet and weight to a point where it enhances my performance.
Improve running off the bike.
Improve strength/power on bike. (Hills)
Focus on improving core strength and flexibility.
Improve running performance/strength endurance

IM Melbourne Timings (2012)

Total Time- 10:43:14 (Pb)

Swim- 1:04:15

T1- 6:28

Bike- 5:15:05

T2- 4:59

Run- 4:12:22

IM Australia Timings (2011)

Total Time- 10:58:57

Swim- 0:59:54

T1- 3:19

Bike- 5:44:54

T2- 2:50

Run- 4:08:13

IM New Zealand Timings (2010)

Total Time- 11:23:17

Swim- 1:01:16

T1- 7:34

Bike- 5:55:11

T2- 4:59

Run- 4:25:17

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