WONGERCHI

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Why yes, I do run up hills with a perfectly serviceable bike on my shoulder... Provincials 2009




Happy to see the finish at the Army Half Marathon, Ottawa 2009




Bloodied but not defeated... Just after wiping out in the gravel at the Almonte CX race 2009


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KA_JUN

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JIBBIE49

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FREEDOMSTAR
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WONGERCHI is a SparkPeople Motivator!

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HELLO! Thanks for stopping by. In lieu of anything funny and witty, here's a bit of blurb about me:

I've always been somewhat active but have had overeating problems - especially back in the UK where drinking was a big source of calories. As was the post-pub meal, mmm.... When I moved to Canada the drinking went down but got replaced by even more overeating so I joined Spark to shed some excess weight. And what do you know? Diet and exercise really works. However, I've been a bit slack on the diet front and have gained some pounds so it's back to a strict tracking regime. I'm hoping to lose the winter weight and seeing as I've done it once, I can do it again!

Exercise-wise, I'm a bit of a dabbler - I've been a football (both American and the real version) player, swimmer and climber before but right now I'm enjoying my latest incarnation as a duathlete. Triathlons don't really do it for me - while I'm a decent swimmer, I much prefer land sports.

If I had to pick a favourite sport right now I'd hemm and haw but in the end I'd probably lean towards cycling. I love running too, but feel much more comfortable on the bike. Which is interesting, because this time 3 years ago I was a very lapsed cyclist and the thought of running never crossed my mind! I prefer the shorter distances so there's no impending marathons or Ironmans in my future - short and hard rather than "all day", for me, thanks!

I like to climb and play squash, as gentle cross-training for the bike/run stuff. In the winter you'll find me X-country skiing and doing impressions of Bambi on ice skates! Or running - there's something therapeutic about crunching through the snow on one of those cold, crisp winter days.

PRs:
RUNNING
5k - 25:34 (2008)
10k - 55:37 (2009, 2nd HM split)
HM - 1:58 (2009)

SPRINT DUATHLON (2008)
1:26:16 (10:48 2k run, 47:26 24k bike, 25:34 5k run)

INT'L (OLYMPIC) DUATHLON (2008)
3:03:05 (28:01 5k run, 1:28:43 40k bike, 1:01:51 10k run)


Member Since: 5/5/2006

Fitness Minutes: 4,778

My Goals:
I guess I should update this seeing as 2009's practically in the books. My goals are somewhat on the soft side, but I prefer to hit them and then re-evaluate rather than have too ambitious ones.

RUNNING:
Pretty decent 2009, with PRs for 10k and HM,

2010:
5k = 25:00
10k = 50:00
HM = 1:50

CYCLING:
This year was spent learning skills and tactics, mainly in criterium and cyclocross racing. Didn't do a whole lot of Time Trialing which is my focus for next year.

2010:
15k TT = 26:00
40k TT = 1:05

And do more road races. They're fun.

DUATHLON:
Stuck in a PR for Oly Du but lost the back end of the season through getting hit by a car.

2010:
PR Sprint and Int'l distance.


My Program:
RUNNING
5-6x per week, I really do pretty well with mileage so building up the base is critical. Come January the threshold runs make a welcome return. For me, CONSISTENCY in running is the key.

CYCLING:
What I did last year worked a treat. Same again, except with power this time. Ride the TT bike at least once a week.



Personal Information:
Originally from the UK, moved to Montreal 4 years ago. Took up residence in Ottawa in 2007. Married in 2006 and proud parent/slave to two cats, Pasha and Anna


Other Information:
Can't think of anything more, but feel free to ask, you never know...




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