All Maps Link

Road Bike Maps:

Half Ironman Championship, Clearwater

Skyline Dr, Northern Half

Leesburg, VA to Ashland, VA 135miles

Ashland, VA to Chesapeake, VA 114miles 

Chesapeake, Va to Kitty Hawk, NC 69miles 

Mountain Bike Maps:

Shenandoah 100

Xterra course, Rocky Gap MD

USAT Offroad Duathlon course- Richmond, VA

Sugar Loaf mountain-Dickerson, MD

Black Hill Park, Maryland - Mountain Bike

Wakefield Park, Annandale, VA -Mountain Bike

South Reston to Great Falls, VA -Mountian bike


Running Maps:

7mile loop around Central Park, NYC

9.5 mile run - Tampa to Davis Island

13.1 - Atlanta, North Buckhead

13.1 - Florida Half Ironman run course, Orlando

10k - Hills & more Hills at home

15 Miler - Long at home

4 Miler - Fast at home

10k Ft. Lauderdale

13.1 Tampa, Bayshore Dr. to MacDill Airforce gates

Dec 2011

The season is over for me. It ended with the Florida Ironman. It ended on the best note possible with the prefect race. Now its time to rest the mind, body and spirit. Let the ache's and pains heal up. Give me sometime to re-focus on whats in store of next year. I will cut back my training load by reducing the mileage and hours. I will still continue to swim, bike and run. I will add in more social workout. With the Northern Virginia weather starting to change time to pick up some indoor workouts. I will add in some yoga and spin classes. I am running in the Ragnar Relay Jan 6th & 7th. I will builded in some additional milage towards the end of the month with am and pm runs. Come January it will be time to check my weight and start to add a swim and bike base. Don't forget to strength train with pull ups, dips, ab crunches, and pushups. 

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May 2011

Its triathlon season here in Virginia. Finally starting to feel the warm days creep in. Focus has changed to balance between swim, bike and run. I have a couple of half ironmans coming up but the end game this year is Florida Ironman in November. 

Swim 3 days/ week: 3200 meters per 64 minute session.

Bike 4 days/ week with a mix between mountain bike and road/tri bike

Run 5 days/ week averaging 45miles total 

Brick 1/ week. I want one of the bike and run sessions to be a brick.

A typical week is long days are Sat and Sun. Mon - Fri are normally 1hr in the morning and second 1hr in the evening. I do not schedule a day off due to my travel schedule and weather provides me one.  

I will continue on this schedule for the next couple of months.

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Jan 2011

My focus is on running. The training is to get ready for the Boston Marathon in April. I am working to maintain a swimming and running base, but the weekly run workouts take priority. My schedule currently looks like:

Swim 3 days per week, Mon-Wed-Fri

Bike 4 days per week, Tue-Thur-Sat-Sun

Run 5 days per week, Mon-Tue-Wed-Thur-Sat. 

Run workouts consist of 1 long run, lots of hills, Mile repeats, & Tempo

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Dec 2010 Training Calendar:

From Tri Fit Racing 2009-2008 Accomplishments

Oct 2010               

Triathlon Training: I have a few races left in my season. Marine Corp Marathon and Half Ironman World Championship. Here is my schedule when I am home. The bike workouts during the week get traded for runs when I am on the road.

Sunday - Long Bike

Monday - Swim - am & Run - pm

Tuesday - Bike - am & Run - pm

Wednesday - Swim - am & Run - pm

Thursday - Bike - am & Run -pm

Friday - Swim - am

Saturday - Long Run

I do not have a rest day scheduled, other then Friday is a easy recovery day. A rest day normally happens for me between work and the weather the schedule is always changing.

Swim's are coached and average 3200 meters.

Bike rides during the week are shorter 2 hours and Sat & Sun are long workouts 3 to 4 hours. 

Runs are between 7 and 13 miles with a 20 mile long on Sat. Runs rotate between, Hills, Tempo, mile repeats and trail. Weekly average is 45 to 65 miles. 

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Dec 2009 - Jan 2010

My current goal is marathon training for the Gasparilla in Tampa on Feb 28th. Depending on the winter weather my typical week schedule is:

Run: 4 times per week. 3 of the 4 are training runs made up of mile repeats, tempo & easy. The 4th run is long, 20+ miles. My neighborhood is rolling hills and each of the runs always include climbing. 

Swim: 3 times per week with Lansdowne Master swim group. 

Bike: 3 times per week. Most are interval session on the indoor trainer. 

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I have received request to share more details of my training log. Below is my August training calendar. My focus was the Patriots Half 70.3 Triathlon and upcoming Ragnar Relay. 

I already had my base training in place. My base goal is to be able to swim 3000 meters, run a half marathon or bike 100 miles without hurting any day of the week. 

August I worked on my speed and pushing the pace. 

Email me if you have any questions as I could only get but so much in the calendar. jhinkle00@gmail.com

Spring 2009: Triathlon base building

Game Plan: Swim, Bike, and Run
Race schedule is in full swing for me right now. I adjust the 
training focuse based on the next race and distance. 
·         Swim: Lansdowne Masters Swim group – Mon, Wed & Fri. 1hr coached 
session.
·         Running: Mon, Wed, & Fri. Long runs 13 to 15 miles.
·         Bike: Tue, Thur, Sat & Sun. Rotate between Mountain biking, road bike
and Tri bike depending on the race.
·      Core workout: Pull-ups, Dips, Abs, & push-ups. Every other day.
Note: I have not scheduled a rest day as the weather or travel schedule always seems to provide me one.

From Tri Fit Racing 2009-2008 Accomplishments