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Links We Refer To
- Dinah Mistilis Dad’s swim coach
- Endurance Nation Programs founded on High Intensity Training
- Facebook: Charleston SC Region Ironman Florida 2011
- Food Diary Online food diary that Dad uses
- Gale Bernhardt Dad’s triathlon coach
- Jeff Galloway Running
- Sea Hiker Daughter’s Swim Coaching
- Total Immersion Swimming
- Training Peaks Fitness Log software that we use
Recent Comments
- Dad on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Pablo T on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Dad on How I determine training intensity during a workout
- Dad on How I determine training intensity during a workout
- Simba Durio on How I determine training intensity during a workout
- Dad on S#!^ Happens
- Rich Ritchings on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Dad on S#!^ Happens
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- Gale Bernhardt on S#!^ Happens
- Anne Boone on S#!^ Happens
- Dad on I’m baaaaack :)
- Anne Boone on I’m baaaaack :)
- Tom Thumb on Can you change your flat bike tire in under 2 minutes?
- Scott on Post Ironman: getting fat and rusty
- Mitchell - Home Fitness Manual on Post Ironman: getting fat and rusty
- Dad on Post Ironman: getting fat and rusty
- Anne Boone on Post Ironman: getting fat and rusty
- Dad on Ironman Florida Race Report 2011: Part 3: the run
- Anne Boone on Ironman Florida Race Report 2011: Part 3: the run
- Mitchell - Home Fitness Manual on How much Intensity and Volume in a training program
- jim hayes on Try Charleston Half Ironman Sat. April 30, 2011
- Anne Boone on Happy 1st Anniversary for irondaughterirondad.com :)
- Anne Boone on Training and recovery after Ironman
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Recent Posts
- S#!^ Happens
- I’m baaaaack :)
- Post Ironman: getting fat and rusty
- Ironman Florida Race Report 2011: Part 3: the run
- Ironman Florida Race Report 2011: Part 2: the bike
- Ironman Florida Race Report 2011: Part 1: the swim
- Happy 1st Anniversary for irondaughterirondad.com :)
- Happy Birthday IronDaughter!
- Training and recovery after Ironman
- Ironman #5: 12:33:54…new PR by 24 minutes :)
- Race day morning!
- Track Your Athlete(s) …final pre-race notes
- Last training workout…done…Ironman next!
- It’s beginning to look a lot like Ironman!
- Ironman Florida forecast links
- time going fast
- another beautiful day in paradise
- beautiful day at Panama City Beach!
- One week to go…off to Florida!
- cramped week
Recently Updated Pages
- S#!^ Happens on 27th June'18
- Age Graded Race Time and Percentile on 21st September'14
- Track Your Athlete(s) ...final pre-race notes on 2nd September'13
- I'm baaaaack :) on 1st April'12
- Post Ironman: getting fat and rusty on 15th December'11
- Dad's workout metrics on 7th December'11
- Ironman Florida Race Report 2011: Part 3: the run on 27th November'11
- Ironman Florida Race Report 2011: Part 2: the bike on 26th November'11
- Ironman Florida Race Report 2011: Part 1: the swim on 26th November'11
- Happy 1st Anniversary for irondaughterirondad.com :) on 13th November'11
Archives
Categories
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- Exercising when sick
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Monthly Archives: May 2011
swimming can be a killer ab workout
well, I’ve been to the pool every day now for 3 days in a row, and I’m reminded that swimming can be a killer ab workout …especially now that the local YMCA has opened the lakefront beach, and the outdoor … Continue reading
Posted in Dad's Blog Posts, Swimming
2 Comments
summertime and the living is easy
as the heat comes up, I just _love_ being outside…and cooking on the grill…and feeling the HEAT of the sun …like can’t get enough …like I ride my bike to the store when it’s 95F out, just to feel the … Continue reading
still ticking
Well, as I predicted a couple of weeks ago, my training schedule has indeed been shredded with travel My originally planned 13’ish hours a week has become 9-10.5 hours a week…still not horrible..like not ‘2-3’ hours a week…so that’s good 🙂 My … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Planning, Racing, Recovery
Tagged exercise when travelling
4 Comments
New CP90 at 251W…last record…last week…237W
With my shrunken, time compressed schedule over last week and this, I’ve reverted to shortening the bike workouts and moving up the Intensity. Last week when the New York trip jumped into the schedule, I did a 2 hour ride, … Continue reading
Posted in Achieving Goals, Cycling, Dad's Blog Posts, Planning, Training
Tagged CP90, training intensity
4 Comments
Training schedule shredded with travel
A last-minute impromptu trip to New York this past weekend…American Airlines and their last-minute non-stop fare sale of $69.00…dang…just daring me not to …so with the flight reservation window open on the computer, waiting for the final ‘Submit’, I checked Hotwire and then Priceline, and…dang…hooked … Continue reading
Posted in Achieving Goals, Cycling, Dad's Blog Posts, Planning, Training
Tagged CP90, travel training
3 Comments
How much weekly training Intensity? 20%
Coach Gale Bernhardt and I have been in a detailed discussion recently about the right amount of training Intensity to include each week to steadily improve fitness and performance, without getting injured, over-trained or sick High Intensity Training (HIT) means Zone … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Injuries, Planning, Training
Tagged Gale Bernhardt, HIT, weekly training Intensity
3 Comments
We’re gonna need more ice packs
On my long run today (1:45:00, 11 miles), my left calf started feeling a bit stiff after some faster intervals…about an hour and a bit into the run…after I had stopped to top up my water bottles…so I kept the last 4 miles on … Continue reading
Posted in Dad's Blog Posts, Injuries, Recovery, Running
Tagged ice after exercise, We're Gonna Need More Wax
2 Comments
First open water swim of the year today
The local YMCA has a supported open water swim from time to time, so I decided to do it this morning before my planned, high Intensity 3 hour bike ride….get warmed up and burn a few extra calories With the … Continue reading
Posted in Dad's Blog Posts, Swimming, Training
Tagged open water swimming, triathlon open water swim video, YMCA
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5K run test: new 39 vDOT
I was reminded today of why most age group athlete’s don’t test their fitness level very often…if ever…it’s HARD…and SUFFERING Here’s what pain looks like in a Heart Rate download chart…near the end you’ll notice the little notch above my … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Planning, Racing, Running, Testing, Training
Tagged Jack Daniels vDOT, run testing, track lane distance, vDOT, vdot for Ironman
2 Comments
Bike Functional Threshold Power (FTP) test result: 270 Watts
Well, the steady improvement continues as my FTP test on the bike today indicates a new 270 Watt FTP Personal Record (PR) …alright…YEAH! …okay…enough of that…another move upward from the last 2: April 4, 263W, (1 month ago) Janury 3, 249W (4 months ago) … Continue reading
Posted in Cycling, Dad's Blog Posts, Ironman, Ironman Florida, Planning, Racing, Testing
Tagged FTP goals, ftp testing, Functional Threshold Power, improving ftp
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Great early season results!
Congratulations to all our friends that were racing this weekend…some excellent results out there! Iron Anne Boone was once again first and only in her Try Charleston Half Ironman 65-69 Age category, racing faster than her time goal, and almost 15 minutes … Continue reading