The triathlon training blog of Phil Barnes

Phil's Weblog - January, 2005

Big Blog Backup from old Site, Entire Month of January Posted in one shot.... ENJOY!

Monday, January 24, 2005 [09:56]
Topic: Humour

January 24th - Most Depressing Day of the Year
Josh Pringle
Monday, January 24, 2005

You're cold, miserable, in debt and you've already broken your New Year's resolutions.

Welcome to January 24, the most depressing day of the year, according to a British psychologist.

The psychologist has devised a mathematical formula that pinpoints today as our lowest point.

It all adds up to the fact that it's a month since Christmas, the bills have rolled in without the money to pay for them, the weather is dark and cold and by now, you've thrown away the nicotine patch, which adds a sense of failure to your lack of energy.

and I repeat:
29 and Sunny in Cancun on Wednesday! ...only 2 more sleeps...

Monday, January 24, 2005 [09:48]

29 and Sunny in Cancun on Wednesday!

...only 2 more sleeps...

Thursday, January 20, 2005 [14:21]
Topic: Training

Torq Bar
I just had an Apricot Torq Energy bar. A friend of mine designed the wrapper. It was quite good.
I'm not sure if they're distributed in Canada.

Thursday, January 20, 2005 [13:53]
Topic: Training

New PB on the 1,500m - 29:41 (1:59/100m)
Splits = 9:19, 10:10, 10:12

My 1000m split actually beats my current 1000m PB too. (Maybe Masters Swimming is paying off already!)

Some observations: My first 500m is signifanctly faster than the others because
a) I'm not so darn tired
b) second and third splits also include about a 10-12 second recovery time.
c) My turns are much more efficient - which brings me to a serious weakness... my turns.

They are horrible from about 500m onwards - instead of a flip, they resemble more like a sideways turn, followed by a pause underwater, followed by a poor push off the wall - quite embarassing really!

If I improve and can add 1/2 a second per turn with efficiency, that's 0.5 * 40 turns = 20 seconds worth of time to shave off!

Thursday, January 20, 2005 [09:36]
Topic: Website

I updated my equipment page this morning.
Here's the link:

Wednesday, January 19, 2005 [09:02]
Topic: Training

Cancun Update:
-19 with windchill today in Ottawa, +24 in Cancun (33 on Sunday) ...only 7 more sleeps!

..and now back to the training report...

I completed my second Masters swim last night (and on time too). 4000 yds (3650 m). It didn't seem as hard as last time. This was the workout (if I recall correctly):

400 Warm Up
3 x 100 Pull (Free, Back, Breast)
3 x 100 Kick (Free, Back, Breast)
3 x 100 Swim (Free, Back, Breast)
100 Easy

3 x (75 + 25) Free, Back, Breast 75 Drill, 25 Scull

Main St:
2 x 200 Breath control (1, 3, 5, 7, 5, 3, 1 etc..)
2 x 200 Breath control (2, 4, 6, 4, 2, 4, 6 etc..)

6 x 100 [1 & 4 Easy, 2 & 5 Medium, 3 & 6 Hard]
100 Easy
6 x 50 [1, 2, 3 Medium; 4, 5, 6 Hard]
100 Easy
8 x 25 Hard (on 30 seconds)

Cool Down:
200 Easy

... I must have missed something because it doesn't add up, but basically this was the gist of the workout.

It was fairly quiet, only 6 of us. 1 started early, and finished mid-way. I had my own lane the entire time.

Tuesday, January 18, 2005 [12:03]
Topic: Training

Conversions from Miles to Kilometers, Kilometers to Miles

I've made some cheat sheets for my MPH treadmill to help with my pacing.

  • Distance Chart is here

    Pace charts follow, and include Min/Km, Min/Mile, Km/Hr, MPH, 3 mile time, 5km time, 10km time, 1/2 marathon time and full marathon time.

  • Pace times in Minutes per mile is here.
  • Pace times in Minutes per kilometer is here.
  • Treadmill cheatsheet (mph from 3 to 12 in 0.2 MPH increments).

    * * *

    The source excel file is here.
  • Tuesday, January 18, 2005 [09:17]
    Topic: Training

    First of all IT IS COLD TODAY.

    The Weather Network says it is -27 but -40 with the wind chill!

    Cancun Report says only 24 today (27 Wed, 27 Thu, 29 Fri, 31 Sat). Only one week to go!

    * * *

    I ran on our new treadmill last night for the first time. It is an Horizon Fitness Elite 4.1T. ...and it felt pretty good.

    This was the first time I had run since Christmas, so I just took it easy. The bummer is that all the display and speeds are in MPH and all my goals and pacing times are in Km and Km/hr so, I'll have to make up a conversion chart of some kind.

    I started off with 5 mins at 4mph and then did 3miles at 6.5mph, fiddled around after that with various inclines and slower jogging speeds. I did the 3 mile bit in about 30 mins, which is a slow pace, but I didn't want to over do it the first night. In total I did 5 miles in an hour. (I'll mark down 5k in my training log, as this was what I actually ran for).

    My initial impression of the machine is: not bad. It is definately sturdy, and it has a great motor and running deck. I'll have to read the manual and figure out how to program it. The only bummer is, that the plastic cover over the controls is lifting - as if it wasn't glued down properly at the factory - I'll monitor it, maybe just glue it down myself, of call the factory support line for advice.

    * * *

    Work note: Way To Dough is going gangbusters! The funny thing is, I've been getting hits to my blog from people looking for the website. So, here it is if you are looking for it: It even won an award for Flash site of the day at e-Createive Awards: (so far it is 4 out of 5 stars).

    Monday, January 17, 2005 [08:29]
    Topic: Family

    Friday, January 14, 2005 [08:58]
    Topic: Found on the Web

    10 Steps for Swimmers to Improve Their Triathlon Swim
    from Kevin Koskella,

    As technical as the sport of swimming can be, it is tough to narrow down the answer to the often-asked question, "what should I concentrate on?" So, I came up with a "top ten" list of steps to improving your swim for a triathlon. These aren't necessarily in any order, but should go a long way in helping you achieve your goals, whether you are a beginner or trying to go pro.

    Thursday, January 13, 2005 [13:49]
    Topic: Training

    Swam 1500m in the pool (30:06). Not my best, but I put it down as my PB as I only just started "officially" keeping track.

    The pool was the busiest I've seen in a while. At least 4 people in each lane - and no matter which lane I went in - I was stuck in traffic.

    I'm going to try another 500m PB tomorrow - but with a new strategy - slow it down a bit, and make good turns at the end. I think the time gained by a good tumble-turn outweighs the time gained by going slightly faster, but having to do "touch and go". (We'll find out).

    Wednesday, January 12, 2005 [15:20]
    Topic: Misc

    Big Blog Update

    Humming along with the WayToDough promotion: almost 4,000 game plays yesterday (not bad for only the second day).

    Skipped swimming today - will do 1500m tomorrow. Last night did 37k on bike in 1 hour, with 30mins in top gear @ > 44km/hr.

    12 years ago today, Guylaine and I met! We're going to supper tonight with the kids - Mexi's at Dow's Lake - if the freezing rain holds off.

    Added the contact us form; made some tweaks. Got listed on RunnersWeb website under "Athletes" - right below Peter Reid! ( Added myselft to the Triathlon WebRing (ooh ahhh).

    Wish List
    huga - chucka
    Check out GURU Bikes (

    Tuesday, January 11, 2005 [13:33]
    Topic: Training

    Swam 1000m at lunch time.

    I had decided that I would swim Monday, Tuesday, Wednesday at lunch, and do the Masters swim Thursday evening. Monday would be 1000m PB attempt, Tuesday would be 500m PB attempt and Wednesday would be 1500m PB attempt.

    With that, today was my first crack at 500m PB. Well, I started with an easy 100 warm up, took about 40 seconds breather (to let the only other guy in my lane get to the end) - set my watch -- and off I went.

    I felt I was going pretty strong at first, but then I noticed, I couldn't time my flip turns properly, so I was doing touch and go for most of the turns. I was pretty tired 3/4 of the way into it, but picked it up for the last 2 laps.

    Well, wouldn't you know it -- I hadn't stopped my watch properly. I think I did it in 9:20 (which seems pretty slow). But I couldn't be sure - so I'll have to try again next week.

    I finished with an easy 400 alternating a length of breast stroke with a length of freestyle. Funny thing - I didn't time it, but it felt like I was on a faster pace than most of my 500m PB attempt!

    However, Guylaine, now has an evening class on Thursadays (Asian cooking), so I'll do my Masters Swim on Tuesday evening; therefore:

    Monday = 1000m PB
    Tuesday = Masters
    Wednesday = Recovery
    Thursday = 500m PB
    Friday = 1500m PB

    Tuesday, January 11, 2005 [08:36]
    Topic: Training

    34K last night on the MagTrainer, including 14 minutes 9sp @ high resistance > 44k/hr

    Monday, January 10, 2005 [16:31]
    Topic: Work

    My latest work accomplishment is up and running.

    Monday, January 10, 2005 [14:29]
    Topic: Website

    Modified .htaccess in the /phil/tri/ directory to this:

    ErrorDocument 404 /phil/tri/
    DirectoryIndex index.php index.shtml index.html index.htm

    This sets the 404 error document, to go to the home page, and also sets index.php as the default home page.

    [server background -> I started by Web career on Unix/Apache (back in the mid 90's then migrated to Windows/IIS; most of the work I do for clients is in ASP, but I'm trying PHP for my own site as it is on an inexpensive hosting account]

    Monday, January 10, 2005 [14:25]
    Topic: Training

    Did 1000 meters at lunch time.

    The pool wasn't busy at all. Last year, at this time, it was packed with people (presumably with New Years Resolutions).

    My left shoulder is still sore from last Thursday's Masters swim (!)

    Monday, January 10, 2005 [10:46]
    Topic: Website

    Just testing a minor modification to the blogging tool.

    Monday, January 10, 2005 [10:24]
    Topic: Website

    The new site is coming together nicely. I've added the race reports, photos and equipment links. All I need to do now is finish the programming for the training log, and add in the Links and Contact Page.

    Saturday, January 08, 2005 [16:09]
    Topic: Website

    This is line 1
    This is line 2
    This is line 3