Happy Hour

July 9, 2008

Whiterock Workout

Filed under: Training — levyang @ 2:16 am

An Ironman Triathlon covers a distance of 3.8km swim, 180km bike and 42km run.  Divide those distances by 2 and you have what is called a Half-Ironman Triathlon.  For the past four years, the group Extribe has been organizing the Whiterock Triathlon which covers a distance of 2k swim, 90k bike and 20k run.  On October 4, Whiterock will be celebrating its 5th year of hosting this event.  Whiterock is special for me since this was where my love affair with triathlon began.  Nope, I didn’t do a Half-Ironman as my initial foray into the sport, but was invited to join a relay where I did the swim leg.  Junie and Dionne were my teammates and I was the weak link in the team 🙂  Junie did about 3 hours in the bike portion while Dionne ran a mean 1:44 for the run.  Me?  I just swam about 54 minutes for the whole 2k 🙂  But heck, talo ko naman sila sa outfit ko….was wearing red skimpy swimming trunks 🙂  

Previous commitments and confidence issues prevent me from participating in this year’s race.  However, for those of you who are wondering how a triathlete trains for these types of events, allow me to show you a glimpse of a typical week of training:

Monday –  Recovery day (Swim/Core training)

Tuesday – Bike 80km Big Ring; Run 10km moderate

Wednesday  – Track: 8 x 4 x 200m target 40-45 secs, go on 1:00 – 1:05, add’l 30 secs. rest between sets

                       Swim 3km paddle pullbuoy

Thursday – Bike 100km hills


Friday – Run 2:00 hours

              Swim speed

Saturday – Bike 80km


Sunday – Brick (Bike 40km, then Run 5km Zone 4)

Rock on!!!



  1. hey levy, would you know if whiterock would have a relay for this year?

    Comment by marga — July 10, 2008 @ 1:56 pm | Reply

  2. hi marga,

    don’t think they’re holding relays this year. they also ditched the relays last year ;(

    Comment by levyang — July 11, 2008 @ 12:45 am | Reply

  3. ugh that sucks. 😦 am thinking of joining another relay after a couple of sprint tris

    Comment by transitionzero — July 12, 2008 @ 2:00 am | Reply

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