fitness
๐โโ๏ธ๐ดโโ๏ธ๐โโ๏ธ 2024 Milton Sprint Triathlon
My third year in a row for this one and, despite pouring rain for the entire race, it was still fun and well organized.
My times across the three have been within minutes of each other. Although this one was slowest of the three, given the conditions, Iโm happy with the overall results and ended up 12th in my age group.
At least in the swim, it didnโt matter that it was raining. I think they had less time between heats though and swimmers really bunched up for the last 200m.
As usual the trip up the escarpment is still a brutal climb and trip down terrifying. I maxed out at 70km/h coming down this time. With the poor visibility and slippery conditions from the rain that was more than fast enough.
Plenty of mud through the back half of the run. I almost lost a shoe!
Overall the conditions made for a good test of mental resilience which is always useful.
My only real problem was in T2. I couldnโt find my stuff! The area available for my age group was full. So, I put everything elsewhere and then couldnโt find it ๐คฃ. The 3 minute transition was an embarrassment.
๐โโ๏ธ Todayโs run was a fun exploration of Porto
![Traditional boats float on calm water with a metal arch bridge in the background, under a partly cloudy sky. Text overlay: HealthFit, Mon, May 20, 24, Ultra, RUNNING, DISTANCE 12.17 km, TIME 1hr 14min, AVG PACE 6:06/km.](https://cdn.uploads.micro.blog/6287/2024/3e2b4fd0ba.jpg)
๐โโ๏ธ Nice to be mostly on trails for todayโs run
![Gravel trail with blue sky. Running metrics: 15.5 km, 1 h20m](https://cdn.uploads.micro.blog/6287/2024/9fa6bb236a.jpg)
![Auto-generated description: A GPS-tracked map showcases a 109.4 km cycling route completed in 4 hours and 6 minutes with an elevation gain of 605 meters, passing through areas near Vaughan, Newmarket, and close to Rouge National Urban Park.](https://cdn.uploads.micro.blog/6287/2024/img-4883.jpeg)
๐ดโโ๏ธ Nice to get out of the basement for a proper ride outside. First one of the season!
The coffe and pastries halfway through were very helpful.
๐โโ๏ธ Classic spring weather on todayโs run: started with rain and then cleared up into a sunny day ๐ง๏ธ๐ถ๏ธ
![Slightly hazy sun behind wispy clouds over water](https://cdn.uploads.micro.blog/6287/2024/5ee8be18dd.jpg)
๐โโ๏ธ Dynamic run training in Training Today
Iโve been using Training Today for a while now to track my readiness to train (RTT). Theyโve recently released a new feature that provides dynamic training for running based on RTT which takes into account your current recovery and health to make sure you donโt overtrain.
Generating the workouts is easy. In the iPhone app, you choose the type of run (speed, endurance, recovery, etc) and then the app shows you the structured workout, targeting your current RTT. There are options to adjust the RTT (though that seems like cheating) and to shorten the run, if youโre pressed for time. Once you select โCreate Workoutโ, the run is sent to your Apple Watch.
![iPhone screenshots showing how to setup a dynamic run](https://cdn.uploads.micro.blog/6287/2024/fb8721b738.png)
On the watch, the Training Today workout shows up near the top of the list in the Workout app and behaves like any other workout. The interval times and heart rate zones with alerts are passed along, making it easy to follow the workout.
![Apple Watch screenshots showing the Training Today workout in the Workout app and the summary screen after the run is complete](https://cdn.uploads.micro.blog/6287/2024/2edc0cd4b8.png)
There are a few obvious enhancements, which the developers have already promised. The first is the addition of cycling and swimming workouts. The second is creating actual fitness plans across multiple days.
Iโm really intrigued by an app like Training Today. Our smartwatches are continuously monitoring us and tracking our fitness. Why not have them also program tailored workouts? That said, I have an actual triathlon coach that creates a comprehensive fitness plan while also providing expert advice and motivation. My watch isnโt this sophisticated โ yet.
๐โโ๏ธ Part of todayโs trail run was mostly made of broken bricks
![Bricks (mostly broken) of many different colours embedded into the dirt. My feet are at the bottom of the frame](https://cdn.uploads.micro.blog/6287/2024/229a5b99c4.jpg)
๐โโ๏ธ Todayโs run burned off the last of the March Break cervezas. Back on the program tomorrow
![Trail towards a lake with sun reflecting off the ice](https://cdn.uploads.micro.blog/6287/2024/ae9ee8a54e.jpg)
๐โโ๏ธ Misty run today
![Path through some trees with white mist permeating everything](https://cdn.uploads.micro.blog/6287/2024/e609bee11e.jpg)
๐โโ๏ธ Back to cold, snow, and ice on todayโs run
![Icy and snow trail. Overlaid with run stats: 16km in 1.5 hours](https://cdn.uploads.micro.blog/6287/2024/baf50d10c2.jpg)
๐โโ๏ธ Mostly trails on todayโs run
![Trail through forest with a sign saying โStay on trailโ to the right. Run statistics overlaid: 17.64 km 1hr32min](https://cdn.uploads.micro.blog/6287/2024/271dbef070.jpg)
๐โโ๏ธ Nice to see some sun on todayโs run along the Leslie Spit
![Toronto skyline from across the lake. Overlaid with running stats: 23.54 km in 2h11m](https://cdn.uploads.micro.blog/6287/2024/cada73bf60.jpg)
๐ดโโ๏ธ Great crew for a ride up both sides of Achterbahn
![Strava map of a 51.6 km virtual ride](https://cdn.uploads.micro.blog/6287/2024/961d3c6668.jpg)
๐โโ๏ธ Found some company on todayโs run
![Two swans floating close together in a lake with a yellowish sunrise behind them](https://cdn.uploads.micro.blog/6287/2024/da9f7e4f87.jpg)
๐โโ๏ธ๐ดโโ๏ธ๐โโ๏ธ Fitness in 2023
I kept busy in 2023 with triathlon training. As a reference point for next year, here’s a comparison of 2023 with 2022.
My running was surprisingly consistent. Although the totals are almost identical, I do think that my structured workouts were much better in 2023. Each run had a purpose and all were part of a bigger plan.
![Cumulative running totals for 2023 (1,663 km) and 2022 (1,603 km)](https://cdn.uploads.micro.blog/6287/2024/e3b33ab792.jpg)
There was a trade off for cycling between indoors and outdoors. In 2023, I couldn’t quite get aligned with most of the outdoor group rides. So, there was a lot more indoor riding on Zwift. I’d like to switch this around in 2024.
![Cumulative outdoor cycling totals for 2023 (628 km) and 2022 (1,301 km)](https://cdn.uploads.micro.blog/6287/2024/ff2a445b13.jpg)
![Cumulative indoor cycling totals for 2023 (3,017 km) and 2022 (1,702 km)](https://cdn.uploads.micro.blog/6287/2024/d87964fccc.jpg)
I’m surprised by my relatively low swimming distances in 2023. This is my strongest of the three. So, I tend to take it for granted. I should bump this up in 2024.
![Cumulative swimming totals for 2023 (85 km) and 2022 (104 km)](https://cdn.uploads.micro.blog/6287/2024/dc18fc4743.jpg)
The new Apple Watch integration with Training Peaks is really nice. Like my Garmin friends, I can finally just roll out of bed and do what my watch tell me to without having to manually create workouts ๐๐ดโโ๏ธ๐โโ๏ธ