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DWD's Gannon-Bane Triathlon Quest. Part Three.


DWD

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Main Quest – Death Mountain Gannon-Bane Ironman Triathlon. Under 13 hours. June 2014.

 

 

+1 STAMINA
 â€“ Complete weeks 15-20 of swimming, biking, and running schedule
 

15                                          bike 30 miles at 16 mph       run 5 miles at 7 min/mile             A+, F (So far. I'm making it up at lunch today)

16  swim 1 mile in 40 min                                                   run 10 at 9 min/mile

17  swim 1 mile in 40 min   bike 13 miles at 20 mph       run 5 at 8 min/mile

18     BRICK!                        bike 7 miles at 18 mph         run 1.5 at 6.5 min/mile

19  swim 1.25 mile in 37.5 min                                           run 2.5 miles 100m sprint 100m jog

20                                          bike 50 miles at 16 mph       run 5 at 7 min/mile

 

 

 +1 STRENGTH
– Complete weeks 15-20 of strength and weight training
 

Strength – sit-ups(2x), body weight squats(4x), push-ups(2x), pull-ups(x)

Weights – sit-ups(4m), squats(8m), vertical press(6m), lateral arm raise(2m)

 

15  strength: x = 22reps, 4 sets       weights: m = 7.5, 14 reps, 3 sets                                 A, A

16  strength: x = 23 reps, 4 sets      weights: m = 7.5, 16 reps, 3 sets

17  strength: x = 24 reps, 4 sets      weights: m = 7.5, 18 reps, 3 sets

18  strength: x = 25 reps, 4 sets      weights: m = 7.5, 20 reps, 3 sets

19  strength: x = 26 reps, 4 sets      weights: m = 7.5, 22 reps, 3 sets

20  strength: x = 27 reps, 4 sets      weights: m = 7.5, 24 reps, 3 sets

 

 

+1 CONSTITUTION
 â€“ Focus on nutrition
 

Average 9 points on weekdays for my overly complex but simpler than calorie counting scale. I follow a 80-90% whole-plant diet which has been working great for about a year.

 

15   11, 0, 18, 9, 11     9.8            A

16

17

18

19

20

 

 

Life Quest

 

 â€“ Finish my novel for +1 WISDOM

 

15  Make editing changes                                                 DONE!   A

16  Adjust ending of book one, start of book two

17  Final copy editing, post copy for blog reviewers

18  Put together the animated music video ad spot

19  Write interview responses, etc.

20  Party time

 

 

 

 

Evaluation

A As planned

B Up to 10% slower, one less day weekly

C Up to 20% slower, two less days weekly

D Up to 30% slower, three less days weekly

F Failure - I haven't mastered using it, so I can't have it.

 

  • Like 1

        DWD

           Hylian Scout

                                     

 

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Main Quest – Death Mountain Gannon-Bane Ironman Triathlon. Under 13 hours. June 2014.

 

 

+1 STAMINA
 â€“ Complete weeks 15-20 of swimming, biking, and running schedule
 

15                                          bike 30 miles at 16 mph       run 5 miles at 7 min/mile             A+, A

16  swim 1 mile in 40 min                                                   run 10 at 9 min/mile                    F, B+

  No pool access, but I didn't ride or run instead. Weird week, and I'm not exactly sure what happened.

  But, the ten-mile run was up a mountain in the snow and across ice and it was 18F outside, and I did it in 11-minute miles anyway! GRRR!

  No frost-bitten lungs though: http://shellytheboxturtle.blogspot.com/p/about-dwd.html

              

17  swim 1 mile in 40 min   bike 13 miles at 20 mph       run 5 at 8 min/mile

18     BRICK!                        bike 7 miles at 18 mph         run 1.5 at 6.5 min/mile

19  swim 1.25 mile in 37.5 min                                           run 2.5 miles 100m sprint 100m jog

20                                          bike 50 miles at 16 mph       run 5 at 7 min/mile

 

 

 +1 STRENGTH
– Complete weeks 15-20 of strength and weight training
 

Strength – sit-ups(2x), body weight squats(4x), push-ups(2x), pull-ups(x)

Weights – sit-ups(4m), squats(8m), vertical press(6m), lateral arm raise(2m)

 

15  strength: x = 22reps, 4 sets       weights: m = 7.5, 14 reps, 3 sets                                 A, A

16  strength: x = 23 reps, 4 sets      weights: m = 7.5, 16 reps, 3 sets                                 A, A

17  strength: x = 24 reps, 4 sets      weights: m = 7.5, 18 reps, 3 sets

18  strength: x = 25 reps, 4 sets      weights: m = 7.5, 20 reps, 3 sets

19  strength: x = 26 reps, 4 sets      weights: m = 7.5, 22 reps, 3 sets

20  strength: x = 27 reps, 4 sets      weights: m = 7.5, 24 reps, 3 sets

 

 

+1 CONSTITUTION
 â€“ Focus on nutrition
 

Average 9 points on weekdays for my overly complex but simpler than calorie counting scale. I follow a 80-90% whole-plant diet which has been working great for about a year.

 

15   11, 0, 18, 9, 11     9.8            A

16   22, 8, 9, 7, 8         10.8          A       This is going to be hard over Thanksgiving.

17

18

19

20

 

 

Life Quest

 

 â€“ Finish my novel for +1 WISDOM

 

15  Make editing changes                                                 DONE!   A

16  Adjust ending of book one, start of book two              Waffled back and forth on some points, but I think I've got it how I'd like it.   A

17  Final copy editing, post copy for blog reviewers

18  Put together the animated music video ad spot

19  Write interview responses, etc.

20  Party time

        DWD

           Hylian Scout

                                     

 

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Looks like you are rocking another challenge! :triumphant: :triumphant: :triumphant:

 

Awesome DWD!

 

Sorry for getting over here late. But I am sub'd now!

 

Keep up the good work my friend and......

 

                       :teapot: HAPPY THANKSGIVING!!!!! :teapot:

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Ha! Gotcha... Only took me 10 days to get here, but at least I found you, now that you posted your thread over in the Brigade's HQ...

 

Sounds like you're doing awesome - despite the low temperatures. (Love the Vader pic! :D)

Keep up the good work! You rock! \m/

 

Isn't waffling the norm for writing? I know I do (ok, I'm not a pro writer, but definitely a pro waffler).

Hobbit 

Challenges: 14 | 13 | 12 | 11 | 10 | 9| 7 | 6 | 5 | 4 | 3 | 2 | 1

My shiny new "battle" log - probably more of a plodding-along log, but hey, it's mine!

 

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How are things going DWD? Looking forward to a check in!

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Main Quest – Death Mountain Gannon-Bane Ironman Triathlon. Under 13 hours. June 2014.

 

Missed a week on reporting, so here's a double. I blame Squanto. If he hadn't helped the pilgrims, we wouldn't have Thanksgiving.

 

 

+1 STAMINA
 â€“ Complete weeks 15-20 of swimming, biking, and running schedule
 

15                                          bike 30 miles at 16 mph       run 5 miles at 7 min/mile             A+, A

16  swim 1 mile in 40 min                                                   run 10 at 9 min/mile                    F, B+          

 

17  swim 1 mile in 40 min   bike 13 miles at 20 mph       run 5 at 8 min/mile                          C, A+, A++

I was getting over viral gastritis, but swam anyway. Just cut the workout in half. Apparently it's bad form to puke in a lap pool. But before the illness, I watched two episodes of Phineas and Ferb while I rode my bike (44 minutes instead of 39). My run was Thanksgiving morning on a treadmill in my mom's basement. I wanted to work up a good appetite, so I ran it in 33:11 for an average of 6:38 minute miles instead of 8:00. Felt great! Well, afterward it felt great.

 

18     BRICK!                        bike 7 miles at 18 mph         run 1.5 at 6.5 min/mile                 A+, B+

I still don't have a cyclocomputer (I think Santa's on it), but I can get a good feel for my speed by the cadence and what gear I'm in. So, I rode for 21 minutes and suspect it was about 10 miles. It took me three minutes to change for the run, and it was in the crunchy-and-then-sandy snow, so it was slower than I'd hoped. It took me 13 minutes to run it. Overall it felt good, though. The best part is my age four son is on a superhero kick. Wears costumes ALL DAY. He'd talked my wife into wearing the Superman cape all morning, and she dared me to wear it on the run. So I did. Right past all the neighbors houses. I'll post a picture.

 

19  swim 1.25 mile in 37.5 min                                           run 2.5 miles 100m sprint 100m jog

20                                          bike 50 miles at 16 mph       run 5 at 7 min/mile

 

 

 +1 STRENGTH
– Complete weeks 15-20 of strength and weight training
 

Strength – sit-ups(2x), body weight squats(4x), push-ups(2x), pull-ups(x)

Weights – sit-ups(4m), squats(8m), vertical press(6m), lateral arm raise(2m)

 

15  strength: x = 22reps, 4 sets       weights: m = 7.5, 14 reps, 3 sets                                 A, A

16  strength: x = 23 reps, 4 sets      weights: m = 7.5, 16 reps, 3 sets                                 A, A

17  strength: x = 24 reps, 4 sets      weights: m = 7.5, 18 reps, 3 sets                                 F, A  I was sleeping off the barfy sensation

18  strength: x = 25 reps, 4 sets      weights: m = 7.5, 20 reps, 3 sets                                 A, A  Totally over the barfy sensation

19  strength: x = 26 reps, 4 sets      weights: m = 7.5, 22 reps, 3 sets

20  strength: x = 27 reps, 4 sets      weights: m = 7.5, 24 reps, 3 sets

 

 

+1 CONSTITUTION
 â€“ Focus on nutrition
 

Average 9 points on weekdays for my overly-complex-but-simpler-than-calorie-counting scale. I follow a 80-90% whole-plant diet which has been working great for about a year.

 

15   11, 0, 18, 9, 11                        9.8            A

16   22, 8, 9, 7, 8                          10.8            A      

17   17, 14, 4.5, T-day, sick day     8.5            A     Lots of apple pie, then lots of nothing.

18   18, 21, 4, 6, 9                        11.6            A

19

20

 

 

Life Quest

 

 â€“ Finish my novel for +1 WISDOM

 

15  Make editing changes                                                 DONE!   A

16  Adjust ending of book one, start of book two              Waffled back and forth on some points, but I think I've got it how I'd like it.   A

17  Final copy editing, post copy for blog reviewers         Still waiting on the editor, but I got about 25% through editing the rough draft of the sequel. A

18  Put together the animated music video ad spot          Scratched this idea. But I made progress on some marketing recommendations. A

19  Write interview responses, etc.

20  Party time

        DWD

           Hylian Scout

                                     

 

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Wow, I am VERY proud of you DWD!  :triumphant: :triumphant: :triumphant:

 

You have done wonderful! Good going on hopping on that treadmill on Thanksgiving. (yep, darn indian! :playful: )

 

And tell Santa to hand over the cyclocomputer, lol! I'm sure you have earned it. ;)

 

Have a fantastic Sunday!

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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DWD! Glad to have you back, and glad to hear you're doing better!

 

Congrats on two very good weeks despite the stomach bug! :encouragement:

 

Do you get extra points for donning the Superman Cape? :star: (Now where's that superhero smiley when you need it?)

Hobbit 

Challenges: 14 | 13 | 12 | 11 | 10 | 9| 7 | 6 | 5 | 4 | 3 | 2 | 1

My shiny new "battle" log - probably more of a plodding-along log, but hey, it's mine!

 

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Apparently it's bad form to puke in a lap pool. 

 

People are so picky, aren't they?  Geesh.

 

 He'd talked my wife into wearing the Superman cape all morning, and she dared me to wear it on the run. So I did. Right past all the neighbors houses. I'll post a picture.

 

 

That's awesome!!  A pic is definitely called for on the Nerd forum. :)

  • Like 2

Current: reorient

Old: 1 | 2 | 3 | 4 | 5 | 6 | 7 | a | b | battle log

Older: 1 | 2 | 3 | 4

 myfitnesspal | epic quest

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I second forkboy! Wanna see the pic for sure, lol! ;)

 

And I agree, that is just pure awesomeness!

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

Link to comment

Hey DWD! Hope all is well with you and looking forward to your check in and a wrap up of the challenge! ^_^

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

Link to comment

FINAL REPORT AND WRAP-UP!

 

Main Quest – Death Mountain Gannon-Bane Ironman Triathlon. Under 13 hours. June 2014.

 

 

 

+1 STAMINA - EARNED!
 â€“ Complete weeks 15-20 of swimming, biking, and running schedule
 

15                                          bike 30 miles at 16 mph       run 5 miles at 7 min/mile             A+, A

16  swim 1 mile in 40 min                                                   run 10 at 9 min/mile                    F, B+          

17  swim 1 mile in 40 min   bike 13 miles at 20 mph       run 5 at 8 min/mile                          C, A+, A++

18     BRICK!                        bike 7 miles at 18 mph         run 1.5 at 6.5 min/mile                 A+, B+

19  swim 1.25 mile in 37.5 min                                           run 2.5 miles 100m sprint 100m jog      C, C

I was on vacation with my family this week, so I slacked a lot. But, I did swim. In the Pacific, and the only guy without a wetsuit. It felt like the local lakes in July. Not bad when last week it was -10 F at my house. And I ran some sprints on the beach.

20                                          bike 50 miles at 16 mph       run 5 at 7 min/mile                                    A++, A+

I know my cadence when I bike, so I counted gear teeth and measured my tire to estimate distance. I triple-checked the math, but that was the hardest 50 miles ever. So I re-measured my tire. 83.25 inches circumference, not 38.25! So I rode 74 miles in the time I had sceduled for 50. Woohoo!

And the run? On a treadmill, and the new 5-mile PR of 32:27. That's an average of 6:29 miles!

 

 

 +1 STRENGTH - EARNED!
– Complete weeks 15-20 of strength and weight training
 

Strength – sit-ups(2x), body weight squats(4x), push-ups(2x), pull-ups(x)

Weights – sit-ups(4m), squats(8m), vertical press(6m), lateral arm raise(2m)

 

15  strength: x = 22reps, 4 sets       weights: m = 7.5, 14 reps, 3 sets                                 A, A

16  strength: x = 23 reps, 4 sets      weights: m = 7.5, 16 reps, 3 sets                                 A, A

17  strength: x = 24 reps, 4 sets      weights: m = 7.5, 18 reps, 3 sets                                 F, A 

18  strength: x = 25 reps, 4 sets      weights: m = 7.5, 20 reps, 3 sets                                 A, A 

19  strength: x = 26 reps, 4 sets      weights: m = 7.5, 22 reps, 3 sets                                 F, F

20  strength: x = 27 reps, 4 sets      weights: m = 7.5, 24 reps, 3 sets                                 F, F

I slacked off these two weeks, but I was ahead of schedule, so I get the point anyway.

 

 

+1 CONSTITUTION - EARNED!
 â€“ Focus on nutrition
 

Average 9 points on weekdays for my overly-complex-but-simpler-than-calorie-counting scale. I follow a 80-90% whole-plant diet which has been working great for about a year.

 

15   11, 0, 18, 9, 11                        9.8            A

16   22, 8, 9, 7, 8                          10.8            A      

17   17, 14, 4.5, T-day, sick day     8.5          A    

18   18, 21, 4, 6, 9                        11.6            A

19

20

It was the holidays, so I took the time off from recording. And I ate lots of chocolate and pumpkin pie.

 

 

Life Quest

 

 â€“ Finish my novel for +1 WISDOM - EARNED!

 

15  Make editing changes                                                 DONE!   A

16  Adjust ending of book one, start of book two              Waffled back and forth on some points, but I think I've got it how I'd like it.   A

17  Final copy editing, post copy for blog reviewers         Still waiting on the editor, but I got about 25% through editing the rough draft of the sequel. A

18  Put together the animated music video ad spot          Scratched this idea. But I made progress on some marketing recommendations. A

19  Write interview responses, etc.                                      Waiting on editing

20  Party time                                                                         Waiting... but the guy's awesome so it's worth it.

 

        DWD

           Hylian Scout

                                     

 

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Sounds like a successful end DWD! Congrats! :triumphant:

 

Now, I will be hunting for your new thread!!! ;)

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
Previous Challenges:

Spoiler

 

1st 2nd 3rd 4th 5th 6th 7th 8th 9th 10th 12th 13th 14th  Battle Log
-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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