TriathaNewbie.com: Tracking Progress and Training Results

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Tracking Progress and Training Results TriathaNewbie.com Training and Race Results Tracking Sample Charts: Training Tracking Sample Charts - We suggest that you find a training guide and then log your accomplishmanets and comments on your own training sheet. It will help you find good an bad patterns in your training and you'll feel like a million bucks filling up 6-9 months of accomplishmants (training sheets). Race Results Tracking Sample Charts - We also suggest that you put together a log of the races you were in, the times you got (all broken down) and any comments you have on the race. It allows you to look back and chart your progress over the season and hopefully over the years. Or scroll down to see both! There are lots of strategies for getting in shape for your first triathlon. See our list of Triathlon Resources for guides that can give specific training solutions or visit your local gym to find a local training group because support and encouragement make a HUGE difference in day-in and day-out training. Send us your Training Sheets and/or race Results and we'll brag about you! We LOVE bragging about your accomplishmants! In fact, we have a shole section called, Triathlon Stories, where we post your accomplishments and then brag about you!.
		Recommended Training Manuals: Training Plans for Multisport Athletes: Your Essential Guide to Triathlon, Duathlon, XTERRA, Ironman, and Endurance Racing Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming

Sample Training Sheet

Date	Activity	Injuries/Problems	Location


1/31	.5 mile swim: Stretch. 80 widths: kick butter, back, breast and freet; Stretch	Hip and back feeling better with motrin and stretches.	Pool

1/30	Off	Hip and back feeling better with motrin and stretches.	-

1/29	1 mile swim: Stretch. 20 lengths free; 10 lengths butter (one arm each lane); 10 lengths back; 10 lengths breast; 22 lengths free; Stretch	Hip and back feeling better with motrin and stretches.	Pool

1/28	Off	Hip and back feeling better with motrin and stretches.	-

1/27	1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch	Hip and back feeling better with motrin and stretches.	Pool

1/26	Off	Hip and back feeling better with motrin and stretches.	-

1/25	Off	Hip and back feeling better with motrin and stretches.	-

1/24	Stretch. 1 hour workout: Run 4.5 miles in 45 mins, steady paced run, 100 situps, Stretch	Hip and back feeling better with motrin and stretches.	Gym

1/23	Off; Digging two cars out of a bizzard	Hip and back feeling better with stretches	Home

1/22	1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch	Hip and back feeling better with stretches	Pool

1/21	Stretch. 1 hour workout: Run 4.3 miles in 45 mins with increasd speed for for the last 15 mins, 100 situps and back strengthening stretches. Stretch.	Hip and back feeling better with motrin and stretches	Gym

1/20	Back and hip stretches; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch	Hip and back feeling better with motrin and stretches.	Home

1/19	Stretch. 1 hour workout: Run 4.3 miles in 45 mins with increasd speed for for the last 15 mins, 100 situps and back strengthening stretches. Stretch.	Hip and back feeling better with motrin and stretches	Gym

1/18	1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch	Hip and back feeling better with motrin and stretches	Pool

1/17	Back and hip stretches; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch	sore left hip and lower back - use 600mg motrin and heat to loosen muscle; refrain from running till middle of the week	Home

1/16	Off	Hip and back feeling better with motrin and stretches	-

1/15	1mile swim: Stretch. 20 lengths free; 10 lengths breast; 10 lengths free; 10 lengths back; 22 lengths breast; Stretch	Hip and back feeling better with motrin and stretches	Pool

1/14	Back and hip stretches	Hip and back feeling better with motrin and stretches	Home

1/13	Off	Hip and back feeling better with motrin and stretches	-

1/12	Back and hip stretches; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch	sore left hip and lower back - use 600mg motrin and heat to loosen muscle; refrain from running for the rest of the week	Home

1/11	1mile swim: Stretch; complete 1m in 30 mins; Stretch	sore left hip and lower back - use 600mg motrin and heat to loosen muscle; refrain from running for the rest of the week	Pool

1/10	Bike: Spin 45 mins	sore left hip and lower back - use motrin and heat to loosen muscle	Gym

1/9	Off	sore left hip and lower back - use motrin and heat to loosen muscle	-

1/8	1mile swim: Stretch. 20 lengths free; 10 lenghts breast; 10 lengths back; 10 lengths breast; 22 lengths breast; Stretch	sore left hip and lower back - use motrin and heat to loosen muscle	Pool

1/7	Back strengthening exercises; 8 pound hand weights to tone bicepts, tricepts and shoulders (short sets, long rests); Stretch	sore left hip and lower back - use motrin and heat to loosen muscle	Home

1/6	1 hour workout: Stretch. Run 4 miles in 45 mins with 1 min sprints for the last 10 mins, 100 situps and back strengthening stretches. Stretch.	sore left hip and lower back - use motrin and heat to loosen muscle	Gym

1/5	Off	sore left hip and lower back - use motrin and heat to loosen muscle	-

1/4	1mile swim: Stretch. 20 lengths free - easy 10 lengths Breast - every other length sprint 10 lengths Back - every other length sprint 10 lengths Breast - every other length sprint 22 lengths Free - 10 easy, 10 every other length sprint. Stretch.	sore left hip and lower back - use motrin and heat to loosen muscle	Pool

1/3	Stretch. 1 hour workout: Run 4 miles in 45 mins with 1min sprints for the last 10 mins, 100 situps and back strengthening stretches. Stretch.	sore left hip and lower back - use motrin and heat to loosen muscle	Gym

Sample Race Results Sheet

Event	Time & Place	Swim	Bike	Run


Danskin Triathlon July 31 Webster, MA	Class: 30-34 yr olds Overall Rank: 192/ 1747 Class Rank: 26/192 Final: 01:26:57	.75 Mile Swim: 10:32 Swim Rank: 42/1747 Trans One: 00:05:18	12 Mile: 43:10 Bike Rank: 346/1747 MPH: 17.2 Trans Two: 00:01:46	3.1 Mile: 26:10 Run Rank: 607 Pace: 00:09:01

Littleton Appleman Triathlon July 24 Littleton, MA	Class: 30-34 yr olds Class Rank: 17/21 Overall Rank: 253/379 Final Time: 1:30:25	.5 mile: 16:46 Swim Rank: 1 / 21 Overall Rank: 77/379	10 mile: 42:46 Bike Rank: 17 / 21 Overall Rank: 304/379	3 Mile: 30:53 Run Rank: 14 / 21 Overall Rank: 253/379

Danskin Triathlon July 31 Webster, MA	Class: 30-34 yr olds Class Rank: 38/231 Overall Rank: 218/1604 Final Time: 1:25:51	.75 mile: 10:42 Swim Rank: 49/1604 Trans One: 5:15	12 Mile: 43:28 Bike Rank: 351/1604 MPH: 17.1 Trans Two: 2:57	3.1 Mile: 23:26 Run Rank: 429/1604 Pace: 7:33

Wellesley 5m	Class: 30-39 yr olds Class Rank: 46/110 Overall Rank: 435/721 Sex Rank: 134/320	-	-	5 mile: 43:31 Pace: 8:42

Falmouth Sprint Triathlon July 24 Falmouth, MA	Class: 30-35 yr olds Class Rank: 17/41 Overall Rank: 270/508 Final Time: 1:13:16	.33 Mile: 10:47 Swim Rank: 146/508	9 Mile: 35:24 Bike Rank: 317/508	3.1 Mile: 27:04 Run Rank: 299/508

Jim Kane Sugar Bowl 5m Run July 14	-	-	-	Roughly 47 mins

10th Charbo's Run Dorchester, MA April 7	Womens Overall: 225/1319 Class: 30-39 yr olds Class Rank: 100	-	-	5 mile: 45:20

Falmouth Sprint Triathlon July 17 Falmouth, MA	Class: 25-29 yr olds Class Rank: 27/47 Overall Rank: 382/524 Final Time: 1:17:38	.33 Mile: 10:07 Swim Rank: 182/524	9 Mile: 37:36 Bike Rank: 410/524	3.1Mile: 29:54 Run Rank: 416/524

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