A few varied things to talk about – first is vistors, I’m surprised by the number of people who have visited my website – some quick stats (since launch)

  • 1,632 distinct vistors
    • Biggest Month – June – 460
    • Smallest Month – January – 16
  • 10,000 pageviews
    • Biggest Month – June – 2106
    • Smallest Month – January – 97
  • Most frequent visitor (besides me) – 472 pageviews
  • Least frequent visitor – 1
  • Average – 91 pageviews
  • Suspected bot traffic – 1060

I have no idea where that ranks in terms of websites, but I’d say it’s small.  Honestly though I’m really surprised at the amount of traffic I get.  If anybody has any insight on how this ranks with other sites let me know.


If you check out my race report section, you’ll find a new report from the Pleasant Prairie Triathlon.  This race holds a special place in my heart, as it was my first Tri.  It’s also one that I’ve done every year, so it serves as a bit of a benchmark for how I’m improving

  • 2003 – Sprint (1/2 of the olympic) – 1:31:02 – 17:07/43:28/28:09
  • 2004 – Olympic – 2:30:15 – 24:09/1:16:32/46:34
  • 2005 – Olympic – 2:07:50 – 19:55/1:07:05/38:18
  • 2006 – Olympic – 2:08:05 – 19:54/1:05:00/40:36
  • 2007 – Olympic – 2:02:55 – 18:44/1:02:10/39:43

It’s a pretty marked improvement – I went from being a newbie on a mountain bike, to dreaming of being fast, to getting to witness the beating one takes in trying to race a professional athlete – it’s not exactly painful, but it’s definately eye opening and motivating.

One thing I noticed this weekend after the race was that although my run was fast for me, compared to the folks around me it was slow.  Everyone in front of me ran atleast a 36, and I was the only 38+ in the top 10.  Seems to me that to continue to improve as a triathlete I need to keep working on my bike like I have, but also increase me run speed.  I’m not sure how to do it, but a 38/39 will not cut it.

Otherwise here’s the plan for this week

  • Monday
    • AM: Off
    • PM: 1:30 swim – 1×800, 2×400, 4×200, 2×400, 1×800 @ 1:30/100 base
  • Tuesday
    • AM: 1:00 Swim – focus on stroke and technique
    • PM: Track workout – 8×1000 @ ~6 minutes 1-4 3:53/k, 5-8 3:34/k (pace based on estimated Vdot)
  • Wednesday
    • AM: Off – maybe some Yoga if I’m motivated
    • PM: 2 hour Aerobic Brick (1:30 + 30)
  • Thursday (My Bday)
    • AM: 1:00 Swim – focus on quality – likely 20×100 @ 2:00
    • PM: 3 hour brick (2:30 + 30) – insert 2×20 Threshold on the bike, ez run – plan to ride with Mary
  • Friday
    • AM: Aerobic 10 miler @ 7:15 – 7;30 mpm
    • PM: 2 hour aerobic on trainer
  • Saturday
    • Swim: 1:00 swim – endurance focus – maybe Open water in Lake Michigan?
    • Bike: 5:30-5:45 ride – 2x Racine HIM course – 3×30 HIM + 1×15 40k effort if I feel spunky
    • Run: 45 minutes @ IM effort
  • Sunday
    • AM: 2:30 – 2:45 run
    • PM: Optional ez swim

Should stack up to a pretty tough week if I can pull it off, next week is a recovery week, which will be really needed if I can execute as planned.  I’m going to be very flexible and change things up as needed to keep from getting overcooked – which I think is part of why things have been so up and down this summer.

I’ll try to post updates on Tuesday/Thursday/Saturday after the key workouts!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.