Silence Beckons Does Ironman Lake Placid

Silence Beckons is an adventure racing team that has evolved over the years but is captained by myself, Ian Sidders with Trudy Deumer's prime assistance and various third members over the years. As a rookie team, SB went through growing pains but is now relatively competitive, in part due to stronger orienteering skills and extensive triathlon training. The Mississauga Triathlon Club counts Trudy and I as active members and both of us have medaled in North American Orienteering events. Veterans of two white water canoe trips together with others, wilderness adventures are our norm. Both Trudy and I had done some shorter triathlons before starting adventure racing but Trudy in particular shifted to longer events, starting with the 2007 Peterborough Half Iron Distance and the 2008 Boston Marathon. Enthused by Trudy, we signed up for the 2009 Lake Placid Ironman, starting a year of training. Others signing up were Anne & Kevin Graham, Diane Sonnenburg, Julie Mitchell, Norman Lee, Jeff Skirrow, Kerry Mader and Marie-Claudette (Charlie) Beaudoin. First though, we competed in the inaugural Muskoka Ironman 70.3. Finishing with problems gave SB feedback on the necessary changes to do the longer distance. My right knee died after 10 km and I walk / ran home.

Fall 2008 was the time to build technique, strength and design a training plan. The Trifuel.com web page provided the" SuperCoach Network Ultra Distance Training Schedule". This 36 week program was used as a basis with fudge factors applied to increase the volume as SB is in their 50's and the program was designed for younger, faster athletes. The swim program and technique training was supplied by MTC's coaches JJ and Stewart. Bike workouts were lead by MTC's John and Steve and core training by John and Dalia. Additional weight training was designed by Trudy with Ian using hockey for cross training. Trudy logged our data in a calendar while I used the online orienteering training page, Attack Point. Silence Beckons raced in the Fall 2008 Raid the Hammer and a few other orienteering events, such as the Thomass Series, the Ontario O Championships and Flying Pig. A few spring orienteering events gave good results but after it was down to Ironman training. A week in Cuba with Aubrey Bryce gave Anne, Kevin, Diane, Trudy and I, a 350 km jump start on the bike riding before the weather was good enough in Canada. On one of our first bike rides from Oakville, Trudy and I befriended Allan Wiggins also racing this year. He runs into SB later again at the end of that day's bike. Other training partners are Deanne Solomn, Dalia, Stewart Douglas, John Boffin, most we just ran into while out and about. On the May 28 - 31 weekend, Anne, Kevin, Diane, Kerry plus SB drove to LP to ride the bike course twice and run 25 km the next day. The water was too cold for swimming. Blair Larsen trained Kerry for the event and raced also. Trudy and I return to LP on June 18 - 21 to do a 200 km over distance bike ride, a 2 km swim in Mirror Lake and a 33 km run on the course. Trudy met Coach Troy Jacobsen while getting ice at the front desk of the Northwood Inn. Spinervals DVD's were used for indoors wind trainer bike sessions.

The training was somewhat cyclic with Trudy and I going through various aches and pains but somehow coming through the works in good shape. We ran the Boxing Day 10 Miler in Hamilton. Trudy had problems and could not run the Chilly Half Marathon but chiropractic help solved that. Anne, Diane, Kevin & I ran the Chilly Half but I could not run for a week after with right knee pain. I had been going for massages to loosen leg muscles and decided to get my knee evaluated. Laser treatment and orthotics were recommended. This solution worked allowing me to run for the distances required, though I started at a low heart rate and built up speed later. At the start of the 12 concentrated weeks of training, I was sick for a week and lost 6 lb but was able to do the weekend training. Out of town with work the next week my training volume was down but I was able to get the weight back on for the weekend higher training volumes. Trudy did more hours as she ran and cycled Tuesdays & Thursdays when I played hockey, though I played hockey Friday nights and trained Saturday in the preseason.

Two weeks before the race, our focus changed to being mentally prepared. I read and passed on internet articles on this topic and we received thoughts and encouragement from our triathlete friends. Bottom line is that we were satisfied with our training and had done our best in following a training program design for this race. One important thought is that an Ironman continually changes. So if one feels down at one point in the event, it will all pass so do not get discouraged. It comes done to 3 words, "ENJOY THE ADVENTURE". Quite apropos for Silence Beckons and its roots.

The week of the race Silence Beckons is on the edge. I had a slight back muscle pull from baseball. Trudy had a touch of a cold plus bike issues. In the shop, the front derailleur and cable were replaced. I had a final massage Wednesday morning and Trudy visited the chiropractor at night. On checking her bike, Trudy was unhappy with the front derailleur shifting to the big ring. A slight adjustment seemed to make it work better but the final prognosis is uncertain.

Plans are to pick up my brother, Roy, at the airport Thursday morning but his departure was delayed 3 hours as fog had grounded flights out of Thunder Bay. With rain squalls in the Toronto area, the two tri bikes were wrapped in plastic to keep the drive train clean as they were transported on the rear bike rack. Roy arrived at 12:20 pm and the group had lunch before heading for Lake Placid. With the bikes on the back of the Jimmy, thoughts of a rear collision were not comforting. Heavy rain on the 401 slows the journey but we arrive at the Northwood Inn at 9:30 pm to find no hotel parking. Unloading the gear, the Jimmy is left in the municipal lot. We have spinach and ricotta cheese pizza just before the local restaurant closes at 10 pm.

Friday, we sleep in to 9:30 am, have breakfast and head to the Lake Placid High School to register. Some consternation occurs when it is found that the medical requirements are for a pre-race weigh in. I weigh in at 148.8 lb. After lunch of pasta, we drive the bike course to give Roy a feel for it and check out the new asphalt. Our tri friends and fellow racers, Anne, Kevin, Julie and Diane have rented cottages for their entourages and put on a barbeque that night. We brought chicken and beef shishkabobs. The heavens open up for a torrential downpour that limits the fun. Trudy and I head to the mandatory athletes meeting and find the traffic bad. I had a slight tickle in my throat so start taking Ricola lozenges. Trudy and I had been taking Cold Fx earlier in the week for cold prevention to no avail. The meeting was helpful in setting the tone for the race. The important thing is to race to your abilities. It is a long race so be prepared for issues and solve them. My throat is worse, even with an ice cream cone before picking up Roy after the meeting.

Next morning, I realized I had the flu, a sore throat, poor temperature control, light muscle ache and general fatigue. I stayed in bed to recover while the others had breakfast and shopped. Roy went for a 2 loop run around Mirror Lake. Up for an hour to try on some clothes and have subs for lunch, Trudy and I both packed our gear bags for the race. Trudy had a light bike ride and deems her derailleur acceptable. The three took the gear over to the transition area for the next day's race. I went back to bed and Trudy and Roy checked out the stores. Awaking for supper, I was not much better but have lobster ravioli for supper and back in bed right after.

Race morning, the plan was to get up at 4 am and consume 700 to 900 kcal, in my case a high calorie Ensure, a regular Ensure and an oatmeal breakfast bar. I still had flu symptoms but felt better and my throat was not as bad, temperature near normal but kidneys still sore. The plan was to race at an even pace and see what happens. The unknown was how much strength I had for climbing on the bike course. I took an Advil before the start and decided to carry a film canister of Advil and salt pills. In Silence Beckons case, the general race plan has been to enjoy the day and not worry about things beyond our control. The weather was overcast and rain seemed imminent, typical Lake Placid weather. I inflated my tires to 110 psi. Light rain started as Trudy and I donned our their wet suits and headed for the beach. Crowds throng along the barriers and the support was tremendous. Roy & Sandra took a few pictures.

The swim plan is to stand on the shore as the race starts, let the front line clear and swim out and down the course as close to the buoys as possible. However, Trudy and I are relatively good swimmers in this crowd so caught people in front and had to swing wide. I swam at a relaxed pace breathing on either side at random but coughing underwater occasionally and sighting accordingly. About 30 m was as close as I got to the buoy line. At the far end, I drifted far to the right, as typical, but remembered Trudy quoting Jeff as stating to use the large video screen as a sighting object from the far end. Heavy rain fell on this swim loop but no bother. Completing the first loop, I sauntered over the mats to the beach entry for the second loop. The crowd was much the same and I found myself swimming in a school of like directional challenged racers so collisions and detours occur frequently. However, the swim was quite relaxing and on the return, I was daydreaming a bit. I noticed a female in a blue trimmed Blue Seventy Reaction wetsuit accompanying me. As the swim end was reached, a problem could be seen. People were being funneled into the swim arch and over the mats, and congestion was heavy. After, I ran aground in a heavy pack, I felt a poke in the side. It was Trudy, right beside me. Trudy recounts how she was cut off and kicked in the head on the second loop. Noticing the sleeveless wet suit and GHO race shirt under, she knew it is I and bird dogged me the rest of the way in. Trudy crossed the mat first and she and I get our suits peeled before walking to transition on the carpet. Roy and Sandra wave from the large crowd behind the barriers on the Parkside route.

The men's T1 tent was crowded but seats were available at the far end. I changed to bike gear and applied 50 sun block before noticing my shorts were on backwards and reversed them. I went with a single bike shirt, open fingered gloves, regular shorts but warm socks. The bike racks were emptying as I got my Scott and headed out on the bike course. The roads were a little wet but the sun was out, and they dried quickly. Kevin soon passed me on a slight uphill and could be seen ahead as I spun lightly. The new pavement on the road to Keene sped things up and I controlled speed to about 45 kmh on the long downhill. Once around the corner, I cruised above 30 kmh to Jay, my HR was a bit high at 140 but with the flu and race day, who knows. Core and kidneys were sore in aero position but I was able to maintain it. Broken chocolate chip cookies (300 kcal each) were in my Bento box and are quite easy to eat though I lost more than a few crumbs. I noticed cookies are a popular racer food as some have inadvertently dropped plastic bags of them on the course. Turning left to Wilmington, some competitors slowed on the uphill and I passed Norm who returned the favour on the next downhill and flat. In Wilmington, the road was tight with aid volunteers at the Hasleton Road corner. A crash between oncoming riders had occurred and we were warned to slow down. Eating and drinking on this out and back got my reserves up for the climb to Lake Placid. New pavement here made the cruise beautiful. However, I am feeling a bit down and think that I had the perfect excuse to bail. But I had heard that the body experiences physiological changes on a 3.5 hour cycle and that is precisely where I am in the race. On turning around, Anne and Trudy were not far behind. With 2 bottles of Eload gone, it was decided to stop at the aid station to refill bottles, half Gatorade Endurance half water and visit the facilities. Also I was getting a bit uncomfortable and my feet were hot in my bike shoes. Better to have a slight break before the long ride to Lake Placid. Anne and Trudy passed me while in the facilities. I took another Advil and 2 salt pills.

On course, I felt good for the ride through the Wilmington Notch and soon passed riders on the hills, among them Trudy and Anne. The ride uphill was good and I soon cruise over the 2 Cherry's and the three Bears. The crowd on Papa Bear is wild, giving one the feeling riders must experience on the Tour de France climbs. Roy & Sandra were just around the corner and took pictures. I took it easy into town and warn the Canadian contingent that Anne was close behind. I stopped at the bike special needs bag area, filled up my cookie bag and headed out. Anne had a quicker change and got ahead of me. The crowds screamed as riders cruised along Parkside, down Main, past the Olympic ice rink, the high school and back on course. Quiet and reality set in as we start the climb before the Keene descent, Anne was just ahead of me and there was some jockeying for position on the climb. I was okay on the climb but got killed on the downhill. The wind had picked up and I did not like the feeling of it catching me. Half way down the hill a crashed rider was lying feet up with an attendant. A passing rider comments " Looks bad" and I agreed. Back on the Jay cruise, I ate and noticed my HR had dropped to 125 which was my typical 30 + km/hr rate. My feet were quite hot from climbing so I loosened my shoes to give them some air. Perhaps warm socks were a bad idea. The temperature was hot, near 80°F, and I was drinking water more frequently than in training. The initial swim rain had not returned. I passed a few people again on the uphill left from Jay to Wilmington. One was Kerry. He must have passed my on the downhill as he is great there. I got ready for the out and back. My feet were still hot but bearable though I wondered if a burn was imminent. I decided on the same plan, cruise the out and back and stop for bottle top up and pills at the aid station, opposite the gas station. This time, I took another Advil and 5 salt tablets.

The slight break seemed to work as I again passed people on the uphill. The wind was quite strong now and blowing through the notch, impeding progress. I came up behind a "Julia" and was not sure she was the Julie I know until she said"Hi". Cookies and half Gatorade Endurance continued to fuel me well though I have a brief panic thought on whether 5 salt pills is too many and will cause GI problems. I continue to cruise uphill in aero position with some discomfort, my feet were very hot in the shoes but there was no solution other than to keep pedaling. We passed a girl lying on the ground blanketed, getting medical attention on one of the narrow stonewall lined, twisty, uphills. A gentleman passed me but soon slowed as he shakes his right foot unclipped. I asked "Hot foot", and he replied "Cramp". Down hill from River Road, Marco of MTC was seen loping on the opposite side. He must be a good 8 miles out of town on a training run before Ironman Kentucky. The hills were taken slower this loop, partially due to more wind but I still climbed Papa Bear in aero position though I had dropped to my lowest gear this time. I took it easy around the corner and over the last hill before cruising to town and T2. I felt good, not GI problems and my kidneys and core were not noticeable but probably weak from the flu. Once more through town was great though the crowds had changed slightly. Into the transition, a volunteer was quite happy to take my bike and I took my shoes off to relieve the foot pain. I hit the facilities for the second time and prepared to run.

I was running in my Marathon shirt and baggy shorts. The complete change was slow but I wanted to be comfortable. It was about 4:15 pm so I knew I could finish easily, all I had to do was a marathon! The plan was to walk hills, aid stations and when I felt like it, and at no time push the pace. On starting, my sock on the left foot did not feel right so after 2 stops I reversed the sock and it was okay. My right foot felt like the outside of it had been caved in by a hammer but it was okay to run on. The course started with a downhill and a throng of cheering people. Once around the corner and down, the road was a bit rough but the first aid station was reached on a rise. I decided to start with a vanilla Gel, orange slice and water. Wet sponges cooled the body quickly, as the temperature was still high. I noticed the cold water caused a slight sting to the back of my neck and later discovered my GHO shirt or wetsuit had lightly abraded the back of my neck. There was a fantastic number of fluorescent orange clad volunteers clamoring for attention at each aid station. Next aid station I went with Gatorade and water. Soon after there was a woman dancing with herself to 1960's music. At the third aid station, it was back to a vanilla gel and water. Diane passed me on the opposite side and much further ahead on the course. I walked down the ski jump hill and turn onto River Road for the first time. I was running at my designed IM marathon pace with a HR about 125. In training, my HR was down to 115. There was a flat stretch on River Road with placarded signs on either side, messages to racers. There must have been about 500 of them or more. The sponsor, Ford, had a large pixel board with messages also. Fourth aid station had a winter theme, the North Pole with snowmen, candy canes though some were in Hawaiian garb and I went with sponges, a banana, Gatorade and water. Fifth, it was back to a vanilla Gel, orange slice and water with sponges. I was just knocking the miles off one by one. People I started with had either run away or dropped back if they were hurting. There was a lot of walking zombies. My knees felt good so I decided to switch to speed walking and more of a sprint run. The faster run speed is my natural gait, and with rest as required, was more comfortable. Anne passed on the return side and Norm. The turn around was at about 5.8 miles and I headed back for town and the aid station repeats. Trudy was about 5 minutes behind me. Sixth station was Gatorade and water, seventh, vanilla gel and water all with sponges. Back through inspiration alley and the Ford truck to the bridge. I speed walked up the ski jump road hill and picked up the pace on the flat by the horse show grounds. Coming by the hotels there was a vocal crowd of Corona drinkers and the 60's dance woman. Eighth aid station it was back to Gatorade, orange slice and water. A woman here said "Ian, is this the last time I will see you?" but I had to admit I still had a loop to go. Ninth was out of vanilla so I had a strawberry Gel with water. As I neared town again, I power walked the steep hill to the corner and power uphill further to crowd cheers. I broake into a run as it flattened, saw and hear Andrea and offspring cheering and power walked another steep hill onto Mirror Lake Road. Alternating walk and run more frequently, I maintained my food drink rotation at the tenth and eleventh aid station. Roy and Sandra were quite surprised to see me as they & I know I am not that speedy. Later, I learned that Trudy was having difficulties due to asthma had used her inhaler twice. She had to power walk instead of running. Downhill to town and through the cheering people who understood the commitment made one feel that all that training was worth it.

Out on the road again, everything was under control for the second loop. Feet and knees felt fine but the sun was beginning to drop as was the temperature so sponges were too cold. Later I heard that volunteers were re-soaking sponges in "bum soup". I was contemplating going to cola and ice but had heard that you should not drink it until later in a race. Once switched you have to stay with it as you can burn out if you come down from the caffeine buzz. Taking it easy down the hill opposite the Olympic ski jumps , I saw Diane with not much to go. Next I cruised along River Road again to the Ford video display and inspiration alley. Over the hill and up to aid station # 15, I had decided to go to cola and ice for the rest of the race. Root beer would have been better but this was close enough. A sugar fix is just what I needed. Anne passed on the opposite side, drawing a bit further ahead. At sixteen, ice and cola was repeated. I soon reached the turn around and headed for home. I decided to try the support on my right knee for a mile but it felt worse as it hindered my natural knee clunk and I dropped it to my ankle again. I was amazed by the variety of cut athletes that were not moving that fast. Most were younger and the older folk looked less pretty but seemed to know how to get the job done. Of course, the fast youngsters were far ahead. Now, the people on their first loop seemed to be hurting.

At aid stations seventeen and eighteen, cola and ice is the treat and I saw the North Pole for the last time. I continued the power walk, sprint routine over the hill to the Ford video and see my number and name on the screen followed by "Guichy". The meaning was lost on me though. Did they just make it up or was it really from someone? Running to the bridge and taking it easy up the hill was the order of the day. Aid stations were now party spots as the lights were on. The dancing woman after station # 19 now had a light sabre. More cola and ice worked at 3 more aid stations. I was walk / running still at a comfortable pace and power walked up to Main Street to strong cheers from the crowd. Half way up the hill, Marco called to me and I took a brief stop before continuing up the Mirror Lake Road hill, one last time high fiving kids in passing. I took cola and ice at the aid station as I eased off a bit to save energy for the finish and space myself evenly between others. I came cross a competitor expectorating over a fence and encouraged him home. I saw Norm opposite, heading home and soon after low fived Jeff, sauntering along not far from the final turn around. I passed Trudy still behind me and she gave me the thumbs up. She was unable to talk from the asthma., I skipped the last aid station and started to run in. The crowd cheered as I hit the concrete speed skating oval. Not the best feeling on the knees but only a short jog. The end was confusing as first came a blue Ford arch, then a carpeted ramp and finally a light brown IM carpet. I raced for home from the carpet, crossed the mat and the final time arch about 14:43. MTC's Robert greeted me in the finishing chute with a space blanket and I got de-chipped. I expected Trudy soon so waited around. She was glowing with her hands in the air for a great finishing picture. I need to work on my finish if I ever do another IM. We congratulated ourselves and meandered down to the finish area to see Roy & Sandra with a "cold root beer". Great stuff and I am now an Ironman!! Roy had collected our bikes and gear bags so we just had to go home. We heard Charlie was due in about midnight. Back at the hotel room, I felt good though tired. Trudy had an ice bath as Roy and I a beer. It is not until the next day that I noticed 5 toes are damaged, two catastrophically, bleeding if I ticked something with them. Not sure how than happened as no aches were noticed on course, only fried feet while on the bike.

The 2009 Lake Placid Ironman was a great adventure. The training was arduous but fulfilling. My brother, Roy, signed up for the 2010 event along with Kevin and Jeff so we will be back in Lake Placid next summer and perhaps for a few more years as spectators. Many people congratulated us and a common question was whether we would do another one. Before hand, the answer was definitely "No" as the training is such a burden. A few days after, one thinks " Geez! That was pretty neat" and it is tough to beat the high on race day. On the other hand, I had a near perfect race even though the cold lingered over a week after. It would be tough to surpass this experience and I am no longer a Ironman virgin. (Diane proudly sported a "V" on her leg from an over zealous body marker, the next day.) Thoughts return of doing a long canoe trip on the Mississagi River, a 24 hour rogaine, an expedition adventure race, the 6 day Scottish Orienteering Festival, Ringen-O in Sweden, the North American O Championship in Whistler, etc. Bottom line, special motivation would be required to do an Ironman again. And again, a good group of training partners would be important element.

Race Pictures

Gear and Training Summary.

What it took to finish Ironman Lake Placid 2009

Support:

Mississauga Triathlon Club:

Swim coaches JJ Neely and Stewart Mackie,
Spin Coaches John Boffin, Steve Harrigan,
Core: Dalia Chan & John
Lane 5: Trudy, Gary, Anne, Sylester, Kyla, Sara, Marie
Many others

Anne Tillman Graham: Taught us the ropes of entering the Lake Placid Ironman, found training venues and the driving force in many people's Ironman dreams.

Trudy Deumer: Coach and training partner.

The World Wide Web for logging training, training programs and all sorts of inspiration.

Gear:

Swim:
2 pairs of googles
2 pairs swim trunks
1 used sleeveless Zoot wetsuit
Silcone ear plugs
Swim fins
Paddles
Flotation Board
Silicone swim cap

Bike:
Scott Time Trial Hydroformed Aluminum Bike
Kravic Extra Lite Wheels and cassette 23 to 12
Lazer Helmet (left my old helmet in Cuba.)
Carnac NS7 shoes (Duct tape on lower front edge as wear strip)
Sugoi bike shorts, 2 pair of bib shorts
Booties
3 pairs of Look shoe cleats
Arm warmers
3 pairs of gloves
Sun glasses
6 tires
8 tubes
6 CO2 cartridges
Bottle carriers
Bento Box andTool Box

Run:
3 pair of Asic Nimbus models 7, 9 & 10, 175 miles on each
2 pairs of Mizuno Air Creation 10. One pair wore out at 130 miles. New pair to race in.
Marathon skirt with Cath & Bonnie pictures
Baggy shorts
Headsweat hat
1 & 2 bottle running belts
Orthotic Insoles
Assorted elastic knee supports

Nutrition:

Week before race: Reduced fruit intact 5 days before. Switched to pasta diet though the occasional burger especially in the last 2 days. Put salt on my food for a change.

Pre-race : 1 Ensure Calorie Plus, 1 Regular Ensure, 1 Oat Meal Replacement about 900 kcal. 1 Advil for cold.

Bike: 6 Chocolate Cookies, 2 banana pieces, 5 bottles on Eload or Gatorade and water. 2 Advil and 7 salt or Eload pills. About 2000 kcal

Run : 6 Power Gels, 300 ml Gatorade, 300 ml Cola, 800 ml Water, 4 orange slices, 4 banana parts. About 1200 kcal.

HR Monitor indicated 8220 kcal burned. Consumed about 4100 kcal ~ 275 kcal/hour While racing - 3200 kcal ~ 220 kcal/hour

Post Race: Two Root Beers, 1 beer and pizza. Ate more beef protein than typical the week after the race but less calories and returned to standard diet with fruit.

Medical

15 Massages
12 Laser Treatments Right Knee

Below is a summary of Silence Beckons training, Data generated from Attack Point
In the 56 days ending 2008-11-14: Fall Standard Program

	activity	#	time	Average per week		Total km
	Swimming	13	16:55:00	4.8 km			33.65
	Cycling	9	10:52:30	39.4 km			276.1
	Weights	9	9:05:00	1:16
	Orienteering	7	8:28:21	4.3 km			30.4
	Adventure Racing	1	6:30:00	4 km			28.0
	Hockey	12	5:50:00	0:50
	Running	8	5:44:20	6.9 km			48.11
	Elliptical	6	1:21:00	.9 km			6.36
	Core	4	0:30
	Baseball	1	0:30
	Total	78	67:41:11	60.4 km (9.6 hours)			422.61

In the 154 days ending 2009-04-18: Preseason Ironman Buildup

	activity	#	time	Average per Week		Total km
	Cycling	51	73:40:30	92.5 km			2035.72
	Swimming	50	61:55:00	7.5 km			165.6
	Running	40	40:03:33	16.1 km			354.23
	Orienteering	13	14:09:15	3.5 km			76.54
	Hockey	26	12:50:00	0:35
	Adventure Racing	2	10:38:29	2 km			43.5
	Weights	7	7:35:00	1:05
	Core	8	6:30:00	0:20
	Elliptical	4	3:00:00	0:08			15.75
	Total	203	230:56:47	122 km (10.5 hours)			2691.33

In the 84 days ending 2009-07-11: Competitive Ironman Season Build-up to the Race

	activity	#	time	Average per Week		Total km
	Cycling	33	87:37:00	173.5 km		2082.17
	Running	37	53:47:00	39.2 km		470.32
	Swimming	27	31:30:00	6 km		71.7
	Hockey	9	4:25:00	0:22
	Orienteering	4	3:45:30	.9		11.05
	Baseball	5	50:00	0:04
	Core	4	40:00	0:03
	Total	121	182:54:30	219.5 km(15.2 hours)		2635.23

In the 14 days ending 2009-07-25: Taper

	activity	#	time	Average per Week		Total km
	Cycling	5	6:49:00	76 km		152.1
	Running	7	5:11:00	25 km		51.5
	Swimming	4	4:09:00	4.6 km		9.3
	Hockey	1	30:00	0:15
	Baseball	1	10:00	0:05
	Total	18	16:49:00	106.5 km (8.3 hours)		212.9

Finish Data of SB & Friends

Racer	Ian	Trudy	Anne	Kevin	Diane	Marie	Julie	Norm	Kerry	Jeff	Allan	Blair
Overall #	1658	1687	1377	1185	1121	2049	2108	1572	1871	1645	295	411
Total Time	14:43:07	14:48:12	13:53:38	13:27:00	13:17:34	16:54:15	DNF	14:24:30	15:43:52	14:40:19	11:18:31	11:41:34
	883.00	888.00	833.00	807.00	797.00	1014.00		864.50	944.00	880.30	678.50	701.00
Speed mph	9.53	9.48	10.11	10.43	10.56	8.30		9.74	8.92	9.56	12.41	12.01
Div. Place	58/84	22/48	16/48	71/181	26/100	89/100	92/104	300/397	137/181	317/397	60/397	69/210
Swim Div. Place	52	20	37	143	26	93	57	380	122	199	155	61
Swim Ovr	1686	1683	2057	1916	1100	2190	1312	2099	1712	1080	812	339
Swim Time	1:23:44	1:23:43	1:32:32	1:28:49	1:14:32	1:42:27	1:17:17	1:33:54	1:24:00	1:14:20	1:10:14	1:04:19
Swim Pace	2:13	2:13	2:27	2:21	1:58	2:42	2:03	2:29	2:13	1:58	1:51	1:42
Loop 1	41:18:00	41:42:00	44:03:00	44:54:00	36:24:00	48:00:00	38:00:00	46:39:00	41:45:00	36:27:00	34:32:00	31:22:00
Loop 2	42:27:00	42:03:00	48:29:00	43:56:00	38:09:00	54:24:00	39:18:00	47:15:00	42:15:00	37:53:00	35:43:00	32:57:00
Delta 1st to 2nd Loop	-2.8%	-0.8%	-10.1%	2.2%	-7.6%	-13.3%	-3.4%	-8.4%	-1.7%	-3.9%	-3.4%	-5.0%
T1	14:28	15:09	10:12	10:02	9:27	9:49	8:56	8:11	11:46	5:58	7:18	7:22
Bike Div.	65	25	19	75	33	94	8:11	334	157	171	101	18
Bike OVR	1801	1865	1680	1143	1341	2145	1980	1690	1931	853	516	113
Bike Time	7:27	7:35:20	7:14:04	6:37:16	6:49:00	8:35:30	7:52:41	7:14:44	7:45:59	6:22:19	6:01:24	5:31:36
Av. Speed	15	14.8	15.5	16.9	16.4	13	14.2	15.5	14.4	17.6	18.6	20.2
Delta 36 m vs Finish	-16.1%	-21.6%	-13.3%	-16.2%	-18.7%	-16.2%	-23.7%	-17.1%	-25.0%	-14.7%	-13.9%	-12.6%
Delta 1st to 2nd Loop	-5.6%	-6.5%	-4.6%	-6.5%	-7.5%	-5.7%	-11.0%	-7.6%	-12.0%	-10.4%	-5.7%	-5.2%
Delta 94 m vs Finish	-5.1%	-5.1%	-4.4%	-5.0%	-5.8%	15.6%	-8.9%	-5.7%	-7.7%	-17.0%	-13.3%	-13.4%
Bike Pace	15	14.8	15.5	16.9	16.4	13	14.2	15.5	14.4	17.6	18.6	20.2
36 Miles	2:04	2:00	2:03	1:50	1:51	2:23	2:03	1:59	2:00	1:47	1:42	1:35
Av. Speed	17.4	18.0	17.6	19.6	19.5	15.1	17.6	18.2	18.0	20.2	21.2	22.7
57 Miles	3:36	3:37	3:31	3:10	3:14	4:09	3:37	3:25	3:32	2:56	2:54	2:41
Av. Speed	15.8	15.8	16.2	18.0	17.6	13.7	15.8	16.7	16.1	19.4	19.7	21.2
Delta 57 vs 36 m	10.0%	14.2%	8.3%	9.1%	10.4%	10.0%	11.4%	8.8%	11.6%	3.9%	7.7%	7.0%
92 Miles	5:50	5:55	5:41	5:11	5:18	6:43	5:57	5:37	5:56	4:48	4:42	4:21
Av. Speed	15.8	15.5	16.2	17.7	17.4	11.0	15.5	16.4	15.5	20.6	21.1	22.9
Delta 92 vs 36m	-10.4%	-15.8%	-8.5%	-10.6%	-12.1%	-37.6%	-13.6%	-10.8%	-16.1%	2.0%	-0.5%	0.7%
Delta 92 vs 57m	-0.4%	-1.4%	-0.1%	-1.4%	-1.6%	-25.2%	-1.9%	-1.9%	-4.0%	5.7%	6.7%	7.3%
T2	9:01	11:14	4:42	6:58	9:56	5:54	7:20	5:56	7:47	5:54	4:53	3:47
Run Div.	48	20	10	70	29	77		274	132	362	45	131
Run OVR	1460	1396	985	1163	1017	1894		1386	1857	2014	224	1018
Run Time	5:28:29	5:22:49	4:54:10	5:05:57	4:54:21	6:20:37		5:21:46	6:14:22	6:51:19	3:54:43	4:54:32
Pace	12:33	12:20	11:10	11:37	11:15	14:32		11:57	14:18	15:44	8:58	11:15
Speed	4.8	4.9	5.4	5.2	5.4	4.1		4.9	4.2	3.8	6.7	5.4
Delta 1st to 2nd Loop	-4.9%	-3.7%	-2.4%	-5.1%	-2.4%	-5.3%		-2.7%	1.4%	-2.4%	-10.3%	-14.6%
RA #1	1:04:03	1:03:50	58:59:00	59:34:00	1:01:13	1:17:04		1:05:09	1:29:24	1:28:20	43:19:00	50:19:00
Half	2:35:48	2:35:16	2:23:08	2:25:19	2:23:25	2:59:56		2:36:36	3:09:36	3:20:26	1:46:03	2:08:40
Speed	5.0	5.1	5.5	5.4	5.5	4.4		5.0	4.2	3.9	7.4	6.1
RA #3	3:48:09	3:41:58	3:25:39	3:32:44	3:26:53	4:24:41		3:45:57	4:29:31	4:52:45	2:36:35	3:19:07