Galapagos triathlon 2010 training

 Well this is where I''m going to share with how ever , about how I trained up to do the Galapagos triathlon in the Galapagos Islands 2010.

 

But not kill myself 15min a day for a few mounths until I get going building up to the 26th sep 2010!

 

I have put in some photos but this is more just as a bit of pading as the overall goal is to improve times, but should be a bit of fun.

 

 

Just to fill you in I have done Triathlons before but since the Kids came alone got a little out of shape (I sound like a womane ) as you can see from the photos below, but well lets hope that this can be changed, I am also hoping to do this with around 15_25mins work outs a day so we will see how that goes!

Well I think the photos on the right say it all , the idea is not that I''m going to do loads of training this is for the average person get into shape for a goal ! Mine is I want to finish and have a good day, a I have done this type of traing before for some of the mountian here in Eucador.

starting off runnig at around 5:45 m/km no 155bmp no more than 3 km

swim 1000m no more 22min

Bike no idea but not good.

 
1st October 2009

jon_big_more.jpg

Jon

Getting fit
       

 

La dieta

 

Well I will be sticking to quite a good diet and I''ll make notas as I go , but the idea is not to loss all the wait in one go ,

 

but slowly work it in the right direction (change the way I east slowly ) eating normaly cutting out sugers and just drinking water.

 

(Just a note I will not be taking anything like herbal life of drinking instead of food as this is a short term gain that doesn;t help in a big % of people)

 

 

  • pushups=p
  • situps=s
  • leg_stitups=ls
  • pullups=pu
  • run=r
  • back_pullup=bpu
  • bike=b
  • kicks=k
  • side_situp=ss
  • strech=st
  • sides=sd
  • swim=sw
  • extres=ex
  • new_pushups=np

This is a mark out of /10

Shows how hard I''m working!

Sometime I put time on workout

 

 

Fecha

nov

Notes Staminar Strengh Extras Feeling
21

 

Whell start off running with both Kids around Parque Carlolina, waist at 92cm

3.7 km in 24 min

Pushups

30

s=40

Cry

22 51min Bike work in the rain      

Embarassed

23 Legs little sore not much    

p=30

s=30

 
24 Good day work and got lot done.!!!

r=39min

s=15min

  30 min  
25 p=30,s=30,pu=6        
26 pu=11,p=50,s=50,sd=20,k=30   2/10 35mins  
27 pu=12, bpu=1,s=100, sl=50,p=100,k=60,ss=40 31m 2/10   Frown
28 sat Day of rest been a good week and diet is going      

Laughing

29 gym 55min     Undecided
30          
  diet normal but more frequent and no beers      

Undecided

1 pu=13, bpu=3,s=100, sd=60,p=100,k=60,ss=40   2/10    
2 pu=13, bpu=3,s=100, sd=60,p=100,k=60,ss=40   3/10    
3 pu=14, bpu=5,s=100, sd=60,p=100,k=60,ss=40,ss=40 23min 3/10   Undecided
4 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20 35min

 

   
5 gym        
6

swim

20min    

 

7 Run heartrate 161 bmp 22min      
8
bike not to hard
25min      
9          
10     5/10    
11 nothing feeling weak        
12 sat gym 45min      
13

 

       

14

pu=15, bpu=5,s=150, sd=60,p=100,k=60,ss=40,ss=40       Laughing
15 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20        
16 feeling weak again        
17 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20        
18 good work out 1:10 5/10   Laughing
19 sat great run 152 bpm 2.5mile p=100, p=70 p=40 p=8 ,s=160 s=100 21:35      
20 legs are kill me        
21 Run with Luca in my back pack Luca is 2:8mounths   4/10    
22 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20        
23 Small work outs s=100, p=100   4/10    

 

 

', '

Below Details form a run info form Garmin watches:

 

 

speed ecuador altatude

 

I have done a few runs down at the beach and it is normaly 1.5 km /hour quicker , just incase any would like to know, how the trainig at 2800m works.

Cool

speed ecuador altatude

This shows a good run that I had

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Here are a few photo of a training day in the Andies for those of you who might like to see

 

Corazon Ecuador

 

 

Well the training is going good I think that you will all see the difference but more important than the visuals are this.I now feeling stronger and have more energy, I also have droped all my times for running and swimming.

When starting this I didn''t think that I wouldn''t have the time to keep it up , but I''m finding that am making more time the more I get into it, it''s like a ball rolling down hill! The diet is not so bad but I think a very important part!

 
24st Dec 2009

Getting fit

Jon

Getting fit quito
       

 

 

 

 

Fecha

dec

Notes Staminar Strengh Extras Feeling
25

 

good run 152bpm 5:50 km/h

6 km in 45 min

Pushups

30

s=40

Cry

26 s=100 p=100   3/10  

Embarassed

27 Big gym day lot of sit ups and legs 1:00 hour  

 

 

Embarassed
28 Lot of streching after a big day yesterday 45 min

 

 

4/10

p=30

s=200

 
29 Pushing Luca in push chair 45min      
30 p=100 5 is how meany times I stopped in 5 mins skiping 5   25mins  
31 pu=16, bpu=3,s=100, sl=50,p=100,k=60,ss=40   3/10   Frown
1 2010 Kyaking diet normal and no beers      

Laughing

2 Climbing in Bannos 2 hours Luca on my back 2:10min     Undecided
3          
4 800 skips p=100 s=100   2/10  

 

5 1:21 min keeping bmp 140 av pu=10*4 s=10*5 1:21 2/10    
6 pu=10*3 3 hours of playing hard with the kids   3/10    
7 bike and run keeping bmp down 1:21min 3/10   Laughing
8 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20 35min

 

   
9 gym        
Su 10

gym

45min    

 

11          
12 pu=15, s=100 run 45min      
13 pu=18,pu=16 ,s=200, sd=60,p=100,k=60,ss=40,ss=40        
14 pu=20,pu=16 ,s=200, sd=60,p=100,k=60,ss=40,ss=40   3/10    
15 skiping 20min      
16 run fast time 169bmp 18:37 3.81km 4:53k/h Laughing
17

gym

1:10min      

18

pu=15, bpu=5,s=150, sd=60,p=100,k=60,ss=40,ss=40       Laughing
19 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20        
20 feeling weak again diet not going so good need to keep on top   3/10    
21 pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20 10m skip      
22 20 min skip and 45 4/10   Laughing
23 15 min skip and p= 10* 3        
24 SUN gym 45 min      
25 12m skip 5 min of stomach work outs   4/10    
26 run 5:45 m/km for 6km and 8 skip 45 min 6km   Laughing
27 8 min skiping feel tierd not into it        

 

 

 

 

 

 

What can I say now at a weist of 86.5cm I doing well, you may ask why the waist mesurment against weight , well it''s fat that I need to get rid not musuel. I don''t know if I''ll keep puting up photos as this isn''t the point , I want to get the times down for events

I need to get my times fast before I start going for bigger distances. I don''t have a good bike but the old mountain bike will have to do for the moment, I am keeping good with the diet, but I think that it might be hard form now one. No bears for a long time now , starting to feel that one a little.

 
25th jan 2010

Getting fit

Jon

Getting fit quito
       

 

 

 

 

Fecha

Jan

Notes Staminar Strengh Extras Feeling
28

 

3 min situps 10mins skiping

 

3/10

 

 

29 8 skip p =100 s= 3 min      

Smile

30 10 skip s=5min   3/10

 

 

 
31 sun run 2k fast slow, bike 10k and swim 1k

1:45

 

 

 

 
1 5 min skiping        
2 145 bmp 6:53m/km, ,176 5:02. 2:45     Cry
3 5 min skiping        
4

146 bmp 6:27m/km, ,176 4:58,

not enjoying an aerobic training I hope that it works

2:46    

Cry

5 5 min skiping        
6 147 bmp 6:24m/km, , 174 4:40, 3:14      
7 swim 500 m 550m fast 8:57 9:20  

Cool

8 141 bmp 6:23 m/km, ,172 4:54, 177 5:12 fast 2:51      
9 20 min football        
10 144 9.9km/h, 176 22km/h,175 12.4, 11.3km/h 166    
11 feeling not great  

 

  Cry
12 bad 145 9.km/h, 171 19.5, 161 11.1,160 11.4       Cry
13

Bike mountian slow 23 km/p

2 hours    

 

14 great just legs swim 100m freestyel 500m 3:23m 9:20m    
15 football with the kids        
16 swimming 100m 30 min 1:25   Innocent
17          
18 run 2:48min/km,4:58 km4&5. 00:27:06 1:29    
19 slowing down        
20

1.5km swim 4laps

       

21

2 laps 8 km 38:30     Yell
22          
23 1 lap and a bit 17:32      
24          
25 fast 4 km that I have ever run 4:31 18:07     Cool
26          
27          
28          
29          
30          

 

 

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