Tuesday, 31 December 2013

2013 in 12 Workouts

This past year I raced one bike race, 1.5 triathlons and three running races (one in costume, one covered in mud, and one where my quads almost disintegrated down Yonge street).  Despite a small amount of racing, lots of fun was had with elevated heart rates, decent amounts of sweat and smiles all around.  Here's 12 workouts that made my year really fun:

January 12, 2013: A beautiful mid-winter day that reached 15 Celsius. Four of us looped west of the city, south of Caledon, stopped for coffee in Kleinburg and back into town.  81K outdoors in mid-January makes for a glorious day on a bike.

February 18, 2013: I named this workout '20 minutes of glory', my best performance in the 20 minute power test so far, coming in at 356 watts for 20 minutes at 78.9 kilograms (4.5W/Kg for 20 minutes).  

March 13, 2013: Swimming was OK in January and February, then excellent in March: 55KM for the month, the biggest of the year.  This workout was 4500 yards, starting easy-ish and ending very strong.

April 27, 2013: In New York City for my brother's bachelor party, we kicked off Saturday with a makeshift beer mile in Central Park.  It was closer to the 1.5 beer mile as our loop was a bit long - it was fun, nowhere near my previous results, but a good time on a sunny NYC day with some great friends.

May 24, 2013: Destination bike rides are my favourite type of workouts, and on this day I rode Toronto to Ingersoll on the day before my brother's wedding.  Fighting a headwind most of the day, and a huge bonk at the end, it was a great 168KM ride which ended up being my longest ride of the year.

June 15, 2013: A birthday bike ride on the Cape Cod Rail Trail with Kim - her longest bike ride by a factor of almost 2.5!  

July 27, 2013: A full day at Lake Wilcox - 2KM open-water swim, 92KM bike ride, 30 minute brick run.  

August 2, 2013: The Rocket to Peterborough, done twice in 2013 (the other was in May), the first one was headwind almost the whole way, this ride was tailwind and it was ridiculously fun.

September 5, 2013: Only 2.1KM in the long course pool three days before the Muskoka 70.3.  Over the lunch hour, the pool was almost empty and for the first time since March I actually felt like a swimmer again.

October 14, 2013: Quad-buster of a Thanksgiving day ride, sticking mostly to the MGCC Bagel route.  Legs completely unprepared for that much distance after the off-season!

November 9, 2013: Approximately 18KM of riding on a clunky, heavy mountain bike across the Golden Gate Bridge with six high school friends.  Bike riding like we were eight years old!

December 6, 2013: Running around the reservoir in Central Park with Kim, in shorts, on a sunny day, in the city that never sleeps.

2013 training totals:
Swimming: 89 hours, 302KM - 1:34/100M ('12 - 100/333/1:49, '11 - 101/331/1:50)
Cycling: 266 hours, 8,203KM - 30.8KM/H ('12 - 283/8,375KM/29.7, '11 - 362/10,972/30.3)
Running: 221 hours, 2,787KM - 4:46/KM ('12 - 177/2,316KM/4:35, '11 - 250/3,368/4:28)

Have a happy and healthy 2013!


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