Galapagos triathlon 2010 training

(185, 'Galapagos triathlon 2010 training', '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

NotesStaminarStrenghExtrasFeeling
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

2251min Bike work in the rain   

Embarassed

23Legs little sore not much  

p=30

s=30

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

r=39min

s=15min

 30 min 
25p=30,s=30,pu=6    
26pu=11,p=50,s=50,sd=20,k=30 2/1035mins 
27pu=12, bpu=1,s=100, sl=50,p=100,k=60,ss=4031m2/10 Frown
28 satDay of rest been a good week and diet is going   

Laughing

29gym55min  Undecided
30     
 diet normal but more frequent and no beers   

Undecided

1pu=13, bpu=3,s=100, sd=60,p=100,k=60,ss=40 2/10  
2pu=13, bpu=3,s=100, sd=60,p=100,k=60,ss=40 3/10  
3pu=14, bpu=5,s=100, sd=60,p=100,k=60,ss=40,ss=4023min3/10 Undecided
4pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=2035min

 

  
5gym    
6

swim

20min  

 

7Run heartrate 161 bmp22min   
8
bike not to hard
25min   
9     
10  5/10  
11nothing feeling weak    
12 satgym45min   
13

 

    

14

pu=15, bpu=5,s=150, sd=60,p=100,k=60,ss=40,ss=40   Laughing
15pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20    
16feeling weak again    
17pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20    
18good work out1:105/10 Laughing
19 satgreat run 152 bpm 2.5mile p=100, p=70 p=40 p=8 ,s=160 s=10021:35   
20legs are kill me    
21Run with Luca in my back pack Luca is 2:8mounths 4/10  
22pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20    
23Small 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

NotesStaminarStrenghExtrasFeeling
25

 

good run 152bpm 5:50 km/h

6 km in 45 min

Pushups

30

s=40

Cry

26s=100 p=100 3/10 

Embarassed

27Big gym day lot of sit ups and legs1:00 hour 

 

 

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

 

 

4/10

p=30

s=200

 
29Pushing Luca in push chair45min   
30p=100 5 is how meany times I stopped in 5 mins skiping5 25mins 
31pu=16, bpu=3,s=100, sl=50,p=100,k=60,ss=40 3/10 Frown
1 2010Kyaking diet normal and no beers   

Laughing

2Climbing in Bannos 2 hours Luca on my back2:10min  Undecided
3     
4800 skips p=100 s=100 2/10 

 

51:21 min keeping bmp 140 av pu=10*4 s=10*51:212/10  
6pu=10*3 3 hours of playing hard with the kids 3/10  
7bike and run keeping bmp down1:21min3/10
Laughing
8pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=2035min

 

  
9gym    
Su 10

gym

45min  

 

11     
12pu=15, s=100 run45min   
13pu=18,pu=16 ,s=200, sd=60,p=100,k=60,ss=40,ss=40    
14pu=20,pu=16 ,s=200, sd=60,p=100,k=60,ss=40,ss=40 3/10  
15skiping20min   
16run fast time 169bmp18:373.81km4:53k/hLaughing
17

gym

1:10min 
 

18

pu=15, bpu=5,s=150, sd=60,p=100,k=60,ss=40,ss=40  
Laughing
19pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=20    
20feeling weak again diet not going so good need to keep on top 3/10  
21pu=14,st=20,bpu=5,s=100,sd=60,p=100,k=60,ss=40,ss=50,np=2010m skip   
2220 min skip and454/10 Laughing
2315 min skip and p= 10* 3    
24 SUNgym45 min   
2512m skip 5 min of stomach work outs 4/10  
26run 5:45 m/km for 6km and 8 skip45 min6km Laughing
278 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

NotesStaminarStrenghExtrasFeeling
28

 

3 min situps 10mins skiping

 

3/10

 

 

298 skip p =100 s= 3 min   

Smile

3010 skip s=5min 3/10

 

 

 
31 sunrun 2k fast slow, bike 10k and swim 1k

1:45

 

 

 

 
15 min skiping    
2145 bmp 6:53m/km, ,176 5:02.2:45  Cry
35 min skiping    
4

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

not enjoying an aerobic training I hope that it works

2:46  

Cry

55 min skiping    
6147 bmp 6:24m/km, , 174 4:40, 3:14   
7swim 500 m 550m fast8:579:20 

Cool

8141 bmp 6:23 m/km, ,172 4:54, 177 5:12fast 2:51   
920 min football    
10144 9.9km/h, 176 22km/h,175 12.4,11.3km/h166
 
11feeling not great 

 

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

Bike mountian slow 23 km/p

2 hours  

 

14great just legs swim 100m freestyel 500m3:23m9:20m  
15football with the kids     
16swimming 100m30 min1:25 Innocent
17     
18run 2:48min/km,4:58 km4&5.00:27:061:29  
19slowing down    
20

1.5km swim 4laps

  
 

21

2 laps 8 km38:30 
Yell
22     
231 lap and a bit17:32   
24     
25fast 4 km that I have ever run 4:3118:07  Cool
26     
27     
28     
29     
30     

 

 

 

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