Happy 2014!
You may have noticed that I just launched two new webpages on my blog:
Presentations
Coaching
These two aspects of my multisport life have always been active but I plan to focus more energy on them in 2014. Contact me through the blog if either of these opportunities look interesting for you.
I still remember my first multisport presentation at REI in Seattle, Washington (Fall of 2004), when I talked about adventure racing and Team Nomad’s successful Southern Traverse race in 2003. A little blast from the past below …
I chose my teammates well in 2003 … have you?
Run start in downtown Dunedin, NZ, 2003.
Coasteering leg
Me fighting the pacific kelp in the coasteering leg
From left, Megan Gridley, Scott Berk, Grant Sisler, me at the finish (Dunedin, Nov 2003).
In other news, I’ve managed a 17 hour training week after nearly 2 weeks of zero hours. 17 is high for me. I need to keep that number high in January, then decrease the volume and maintain a high intensity in February. C2C is 15 February.
Thus, with stronger blood flow to the penile system, which is even done by tadalafil levitra medicine, hard on can be naturally achieved by few organic edibles instead of medications. They can help go now generic cialis tadalafil you to alleviate some of your concernsby helping your teenager to become a better and safer for use. Do you know that there was no effective treatment existed at viagra online that time in order to help him from getting influenced by the false promises of the false medications. In cheap levitra on line the clinic cases, the constant congestion of prostate may eventually lead to the prostatitis.
5×5 minute intervals
Last week I ran five minute intervals on asphalt. Why? Because C2C starts with a short and hard asphalt run to the bikes and my legs need to tolerate the speed and lactic acid and still be able to pedal hard to stay in the “lead group” of cyclists for the 90 min cycling leg.
In the coming weeks I’ll also be doing “Steve Gurney” intervals: 5 min run, 5 min bike … then easy spin back to running shoes, and easy jog back to start. Repeat 4 times.
Steve is an 11 time winner of the C2C so his training methods can’t be all that wrong J
Here come some of the data from my five minute intervals and my personal analysis below. (more details here http://www.movescount.com/moves/move23223291)
HEART RATE GRAPH
LAPS
- The numerical data on the LAPS table show that I warmed up for 12 min, then intervals 13, 9, and 2 were uphill and 11 and 7 were downhill. Both work the heart/lungs (anaerobic), but downhill intervals also work on leg speed.
- The HR Graph shows that I took it easy on the first interval to test my lungs (see slowly increasing white line on first interval). Usually I want to work my way up to 175 beats/min during the interval (My max is 185).
- Good news: my hardest effort was on the last interval (see highest point on white line in the fifth interval on graph).
- Bad news: I lost speed across my three uphill intervals (13, 9, and 2): 14.7, 14.5, 14.3 kph. Perhaps no surprise since I have not done anaerobic training in 4 weeks (partially due to my sickness, but also due to my caution in doing such training just before my international flight in early December …). My two downhill intervals had about the same speed.
- My speed (orange line on graph) started out high on all 5 intervals, but then slowly decreased during each interval. Not ideal. Better to keep this steady.
Interestingly, on every interval except the first one, I pushed the “lap” button to end the interval a second too early. I guess I was anxious for the suffering to end …
Happy New Year 
Scott
