Because it’s the end of February (already!), and because this month got shorted 2-3 days. And because I found two cake stands while The Girl was out today and they made pretty holders. No, I didn’t tie those bows. Or choose the colors. It’s like a buffet table of devices.
This month, I’m going to mix things up a bit. In the past I selected a gadget that I thought would be interesting to you. This time however, I’m letting you choose which gadget you want to win. Yup, if you want the Suunto Ambit– it’s yours! If you want the Garmin FR910XT – same thing. Perhaps you’d like the Magellan Switch – again, yours. Whatever fits your training best (up to $500US), I’m giving it to ya. Ok, actually, Clever Training is giving it to you.
For example, say you’re a swimmer – you’ll probably want the Garmin Swim. Or perhaps you’re a cyclist, you may prefer a CycleOps Joule or Joule GPS devices.
Or maybe you’re of the Suunto, Timex or Magellan persuasion – don’t worry, those are there too.
Then again, what if you were eyeing that Wahoo KICKR trainer poking out there in the background?
Well, no worries, we’ll go splitsies on it (yes, I checked, that’s the common spelling). You’ll get a $500US credit to Clever Training and you cover the rest beyond that. Shipping for items is on me, so fear not. And, as long as it’s under $500 you just tell me which item and like usual magic occurs. You can wander around their site and pick out your mid-spring present to yourself.
Except, you cannot use the credit for pony’s, bunnies, or kittens. And, the credit’s only good for a single packaged item. Toys R US midnight dash this is not. So choose wisely!
To enter yourself in, simply:
Detail out one workout that you have planned for sometime in the next seven days. If it’s as simple as “Run 2 hours at hard pace and don’t die”, then go with that. If it’s more complex like a track or pool workout, detail out the steps. At the end, we’ll end up with what should be fairly interesting workout library (or, a lot of confusing advice).
Got it?
—
Entries will be accepted through Sunday night, 11:59PM Eastern time (March 3rd, 2013). I’ll be giving one device worth up to $500US from Clever Training. Winner will be chosen at random and announced on roughly Tuesday (unless I can’t walk after Sunday’s half-marathon). One entry per person.
This giveaway is sponsored by Clever Training, which I I have announced a partnership with. As you probably remember, by picking up sports technology gadgets from Clever Training you support the site. And on top of that, all DC Rainmaker readers get an exclusive 10% off all products they sell (basically every sports tech company/gadget/device) using coupon code DCR10BTF (along with the link above). And most of all, you support the site in a big way – so I appreciate it!
Note, if you’re US Active Duty Military – you can submit your entry via e-mail instead. Note that this is ONLY for Active Duty military. No panda trainers or ice cream chefs allowed via this method. Mmmkay? Thanks all!
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Ride and ride, the list goes on
Run and keep running, don’t stop !
Keep riding on and never give up !
Gonna run and never let the bed pulls you !
High cadence for the coming week, gonna pump up those pistons !
Gonna go with Big chainring and smallest cog, leg strengthening !
Run and run, never stop till you bonk !
Training with sheer strength and power, goes on and on. Never give up whether running, cycling or swimming.
Tomorrow’s swim:
W/U: 200, 2×200 – 50, 100K, 50 (:20)
M: 3x {2×200 Pull (:20)
4×50 Pull Fast (1:00SI)
(1:00)}
8×50 Swim w/ Paddles Best AVG (1:00SI)
C: 100
Doing a 100 minute cycle trainer session with a new training video today
18 mile run on Sunday… LA Marathon coming up in a few weeks!
Today I’ll be skiing in Hafjell. Expect to do another ~5500-6000 vertical meters and arround 30-35km according to http://skiline.cc tracking of using the lifts (my garmin watch tells a longer story, but it is with the kids so mostly long easy slopes). Get the ~6 hours will count as a workout. For the next week the schedule says an 1 hour swim. Basically jumping in the pool ant take it easy in the beginning and then end up arround 3600meters of freestyle.
I’m trying to get back in shape using C5K app on my phone. Just six 1.5 min intervals next time, hope I don’t die!
1 x 10 min warm up
5 x 5min all out
1 x 2hr enduro
1 x 15 min warm down
I will be working on hurdle drills for track. Hip mobility, and speed to hopefully be able to race in the steeple chase. With this and other training, I hope to win a local high school decathlon, then go to my first tri, and my first half marathon this summer.
I’m just hoping to get in a swim tomorrow. I say hoping because I’m currently travelling and can’t seem to find a pair of goggles anywhere in this town … Burning red eyes here I come!
Today I’m going to start my mtb season. I plan 15k ride with lot of mud 🙂
15 burpees
15 jumping lunges
30 crunches
15 bicycle kicks each leg
Run 1/4 mile (Alternate run with 500 yd swim)
(6 sets)
Hill repeats at Mt Faber, Singapore. Perform 4x climb at Z3. Recover during descent.
28km long run in 2:07.
5km easy + 20km @ 4:18 min/km + 3km easy.
40K ride on saturday + 6K @ 5:00 on sunday … If it doesn’t snow here in Turin 🙂
It’s all going to depend how my pounding headache goes, but it will either be an easy 3.5 kms on the local beach just to keep me moving, or a moderate paced 45 minutes up and down that same beach again and again until my timer goes off. The trick will be keeping my heart rate under 75%.
Tuesday core stability, Thursday a10k run and finally on Sunday also a 10k run! Can’t wait until the snow is gone and I can ride again on Sunday.
1h long time trial (usually take exactly that long) on a rolling course. Gonna hurt!
recovery exit on my bike: only 40km
After a month of riding to collect power data.
sunday: a 5min/20min FTP test for the first time
Ciao Ray,
Run 21 km for the first time: Shall see….
The toughest of the week for me :
Standard warm-up
15k: 6k @ Tempo + 5×1′ @
5k race pace, 2′ jog rest
3 x 1′ Standard Core
Hi,
work up for this afternoon:
about 8km with 5x100m speeding up to prepare my competition tomorrow! Cross swiss championship!
Hi,
60 to 70 minutes, pace 5’20”/km with 2x10minutes at 4’30”/km.
next Sunday I have a 80km and 2500m mtb race
Warm up 5min
5xIntervals 1km
90seconds recovery
Cool down 5min
Gym today and 1 hr swim on monday.
A half marathon on sunday!
Travelling in Saudi on biz so outdoor running in the city not possible so over the next week will be treadmill and bike sessions only. Tomorrow will be 2 hours fast (4.30min/km) on the treadmill followed by easy 1 hour cycle.
10min warm up
12x25m crawl
12x25m backstroke
10x25m backstroke (legs only)
10x25m backstroke (2 arms up together)
10x25m crawl (legs only)
10x25m crawl (arms only)
10min warm down
200m crawl (easy)
1600m crawl (medium)
200m crawl (easy)
in the evening various exercises for core stability (about 30min)
Trail running 15-20 km on a sunny but cold Saturday along the local small river and around the lake. Plenty of snow on the ground and -8 C, so should be a lot of fun.
Im planning to ride a hard mountain track tomorrow with some friends. We are testing ourselves out before the trail triatlon next week. Hope we are in a good condition 😉
14k long run leading up to half marathon in 12 weeks
thanks for give away!
This week I plan to try getting back to running after an injury, probably using C25k to take it really slowly (and not make things worse again)…
Running a sub 40min 10km.
I’ll be running my second half-marathon on Sunday with a plan towards a PR (2:07; yeah, I’m a slow newb) based on “slightly slower on the uphills, slightly faster on flats and downhills.” 13 miles, paced at 9:46, 9:40, 9:37, 4@9:31 (flat stretch), 9:37, 9:40, 9:47, 9:51, 9:56, 10:01, and a .1 mile sprint (technically 1:02). Then a cooldown walk of at least 10 minutes. Then wings and beer (the half is sponsored by Hooters).
10km run TT
9 mile run total
3×800 (2 min running rest)
3×400 (2 min running rest)
3×200 (2 min running rest)
Half marry in 2 weeks!!
I’m flying back to DC, where I lived for 8 years, for a run in Rock Creek with old friends!
2 h Bike ride outside at 70% – winter ends!
Everyone’s old faithful speed workout: 8 x 400m. I’m doing mine with a half mile warm up and cool down and 200m recovery intervals. To mix it up I’m going to drive up to Bangkok (living in Pattaya these days) and do my workout in Lumpini park!
‘dry’ sprint indoor triathlon:
5km Row on a Concept 2
40 minutes on the spin bike
5km Run on the treadmill
On the spin bike alternate between 2 minutes sprinting or climbing out of the saddle and 3 minutes normal pace. Finish off with plank, crunches, press-ups, stretches.
I’m getting ready for the NYC HALF Marathon. I’m hoping to crack 1:30, so my main workout this week? A 10 mile long run @ 7:00min mile. Thanks Ray!
Today’s Workout (Rest Day) Rock Climbing and twilight snowboarding
Tomorrow: Race pace effort 10k
Last long run (11 miles) before my upcoming half marathon (by 2nd one).
2 hour endurance road ride on what feels like the first sunny weekend of the year in England!
To go on a 12 mile hike.
Side note: Long hikes are great training when you know you are going to have to walk in your race. Have you done a workout your walking muscles.
Sunday: 10 km. Easy run, starting at a comfortable speed and will pick up the pace if it feels good.
1000 pushups done threw the day
I just run a easy 10k, just relax.
Just run with my husband one hour in the park.
Thursdays are “Hill repeat Thursdays.”
On Thursday, we will run 2 miles slowly out to “Fertilizer Road,” a long, narrow, winding, hilly, wildlife infested, backwoods road and make three excursions up and down it.
This gives us the benefits of hill repeats and doing them on Fertilizer Road helps take the drudgery out of it.
11 Mile Run, on the scenic River Road, Cook Forest, PA. 30 to 60 Secs. per Mile under Race Pace. Training Run for link to cookforest.com on 03/30/13.
I’ll be doing 5x 4min running with 2min breaks as I am coming back from shinsplints injury. Hopefully I can run my 3rd half marathon later this year!
Planned to ride about 4h on the ice roads monday or tuesday.
5k training (10min warmup + 20min on the beach – 4min hard + 1min easy) + 10 min recovery run. Training for my first half on July!
Final taper this week. Biggest workout will be my triathlon next week!
I should do 80Km bike ride with 8k run after on saturday and 90k bike and 10k run on sunday. all with progressive zones alternations
In the winter days my trainings with the bike are entirely indoors on the tacx trainer. Currently – buildup with some endurance rides on tacx videos.
Just a nice easy run this weekend on the mall. Just running by feel.
I’m dealing with a stress fracture in my foot, so no running for me for a while. I’m planning to walk and swim instead. I don’t have a specific plan, but all of my workouts include “and don’t die.” 🙂
Thanks for the contest!
Trying to get back into spinning after being cleared by my doctor after giving birth. So an hour spin class for me
Coming back from an Achilles injury, so will be happy to get through a flat 45 min ride tomorrow without pain!
swim – 400 WU, 10 x (200 free, 100PB) leaving at 5:00, 300 CD. that’s tomorrow AM.
Working on controlling my breathing in the water, so I’m doing 25m breathing every 2 strokes, 25m breathing every 3, and so on until I breathe every 5 strokes (beginner). Then repeat as much as my body will let me
Indoor tri: 10 min. swim in 25 meter pool + 30 min. on stationary bike + 20 min. run on treadmill
Hi,
The next run I sheduled is next week, I’m going for a far trailrun of about 25km in Germany. It’s my first time I do a trailrun so it will be heavy.
Choose your own adventure! I like this type of giveaway. This week will be my first week back from an injury, so I’ll be doing a couple easy 2-3 mile runs with some biking sprinkled in there.
warm up: 1×100 @1:55, 2 x 75 @ 1:20, 3 x 50 @ :55, 4 x 25 @:25
main: 4 x 500 (9:00, 8:45, 8:30, 8:15); 1 x 200 drills
cool down: 2 x 150 (100 easy, 50 kick) @:15 rest
“Power Ladder”
Warm up for 10 minutes on a bike with a power meter.
Start with 125 watts, hold for 1 minute while maintaining cadence at 90 RPM. Rest 1 minute back at 100 watts/90 RPM. Increase watts by 25 on each cycle. Go until you pop!
Bike Workout indoors
Warm-up 15 minutes.
3 x 1 minute hard1 minute rest between
5 minutes easy
5 minutes ALL OUT
10 minutes easy
20 minutes ALL OUT
15 cool down
Running
15min warm-up
15x30s, 1min break
10min cool down
WU
120FS/120K/120D
MS
10X100FS Concentrate on Technique+Form
1X500FS PULL :30
1X500FS PULL+PADDLE :30
CD
200D
Swimming and swimming. 1.5km everyday. Shouldn’t do less…
…and stretches.
5 hours easy on the bike, with a few inclines thrown in. Straight off and into a 40 minute easy run.
Side note: was in Paris on Tuesday and swung by the cupcakery but no cake for me. Next time I will have to get there a bit earlier!
My workout plan is quite simple: run, run and run every day! 🙂
Starting the first week of Base 3 training;
Swim: speed skills and aerobic endurance
WU
500m drils
4x500m at zone 2 pace w/ 30sec recovery
CD
Run: force and muscle endurance
WU
4x 5min hills at zone 4 – 5a w/ recovery on the descent
CD
Spinning classes, hill climbs on the road bike, and golf to cool down!
On Sunday 30km run in 2:50 for my marathon target 3:15 in april!
wednesday, running speed session.
15 min. warm up
15 x (1min hard ;1 min easy)
25 min cool down
Have a nice week, everybody, and don’t forget to train hard, race easy!:)
Been sick with grunge /flu for two weeks. Hope to get three weight workouts of increasing intensity over the next week and get back on the bike trainer for rides as I get well.
Planning a 2 hour ride!
3×10′ Z3(fc) 75rpm recovery 10′
6×5′ z4 80rpm recovery 10′
2x 5x(3’z3 +1′ burst) from 70rpm to 85rpm recovery 10′
Workout type: Swim
WARM UP:
400m EASY F/C – focus on smooth exhalation + bilateral breathing + 30sec
300m PULL – focus on good hip rotation + 20sec
200m ↑6-3-6 Drill ↓Swim + 15sec
100m EASY F/C – Nice & smooth
BUILD SET:
6x 50m + 15sec. All done as 25m FAST holding good form + 25m easy
MAIN SET:
Can you hold back the pace on the 100’s ready for the 300?
2x [3x 100m, 2x 200m, 1x 300m all at sustainable threshold pace +20sec]
COOLDOWN:
200m as 2x[50m EASY F/C + 50m LEISURE STROKE]
Leisure stroke = Double Arm Backstroke with Breaststroke Legs
Planned Time: 1:15
Distance Planned: 3500 meters
Workout type: Swim
WARM UP:
400m EASY F/C – focus on smooth exhalation + bilateral breathing + 30sec
300m PULL – focus on good hip rotation + 20sec
200m ↑6-3-6 Drill ↓Swim + 15sec
100m EASY F/C – Nice & smooth
BUILD SET:
6x 50m + 15sec. All done as 25m FAST holding good form + 25m easy
MAIN SET:
Can you hold back the pace on the 100’s ready for the 300?
2x [3x 100m, 2x 200m, 1x 300m all at sustainable threshold pace +20sec]
COOLDOWN:
200m as 2x[50m EASY F/C + 50m LEISURE STROKE].
Leisure stroke = Double Arm Backstroke with Breaststroke Legs
Planned Time: 1:15
Distance Planned: 3500 meters
Bike: Base Builder
warm up 5-10 minutes
All reps done at 10-15 beats below threshold
4x5min, 45 sec rest
1 minute rest
4x4min, 30 sec rest
1 miniute rest
4×2 minute, 15 sec rest
1 minute rest
Been sick with a viral decease for more than one week on Sunday I can only run at easy pace for 30 – 40 minutes and see how the reactions of my organism are.
On Tuesday, as one of the final steps for my marathon, I should run 3 series of 4000 meters at my expected marathon time (5:40 min/km). Hope I’ll survive it!
Bike:
3 Hour ride on road (@ zone 2 – heart rate).
Swim:
Warm Up:
4x75m Free Fins
100m Free Fins
500m, 400m, 300m, 200m, 100m pull (desending rests)
5 sets of 5 x 50m (15s rest)
150 kick
300 cool down
Just had a flu and try to ease back into it very slowly.
Did a short 5k run today at conversational pace and will ride my bike for two hours tomorrow at Z2.
Currently my heart rate is still higher than usual when working out, hope this goes down again soon.
No specific workout, but I’ve moved back to western PA from southeast VA, so I’ll be learning to run the hills again! (And learning to deal with the cold weather)
Hoping to do a proper long run sometime during this week.