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Entries

  1. swim
    Afternoon splash 3500 yd 00:58 28:57 pace

    Today's workout:
    600 warm up
    6 x 100 (odds IM, evens free) on 1:40
    4 x 50 kick on 1:00
    4 x 150 pull on 2:15
    100 easy
    3 x 200 on 3:00
    100 easy
    4 x 150 (100 free+50 back) on 2:30
    100 cool down

  2. swim
    Afternoon splash 2100 yd 00:35 29:20 pace

    Tough swim after lifting. Arms were bricks.
    500 warm up
    5 x 100 IM on 1:45
    5 x 100 free on 1:30
    5 x 100 (50 swim+50 kick) on 1:45
    100 cool down

  3. FIT
    Intense upper body 00:25

    Short but intense upper body lifting session

  4. swim
    good Afternoon splash 1500 yd 00:23 27:28 pace

    Work conflicts prevented a longer workout:
    400 warm up
    4 x 100 on 1:30
    4 x 150 (50 free+50 back+50 kick) on 2:30
    100 cool down

  5. swim
    good Lunchtime splash 3100 yd 00:49 27:46 pace

    Today's workout:
    600 warm up
    4 x 200 (25 fly+25 back+150 free) on 3:00
    4 x 50 kick on 1:00
    2 x
    [350 on 5:00, 200 on :15 rest,
    100 on :10 rest, 50 on :05 rest]
    100 cool down

  6. swim
    Afternoon splash 1700 yd 00:26 26:39 pace

    500 warm up
    5 x 100 on 1:30
    300 on 4:15
    2 x 150 (100 swim+50 kick) on 2:30
    100 cool down

  7. Just signed up for a 10K swim in Michigan in August.
    https://runsignup.com/brianruark

    • Allyson Z.
      Allyson Z.

      Holy crap that is awesome!!!!!

      7 days ago Like

    • Ted
      Ted

      awesome!
      I wanted to do one out here, but they "postponed it" and then cancelled it.

      7 days ago Like

    • Gavin
      Gavin

      Wow that is one hell of a long swim!!

      7 days ago Like

  8. swim
    good Lunchtime splash 3100 yd 00:55 31:27 pace

    Today's workout:
    700 warm up
    10 x (50 fly fast* on :50+ 100 easy back/free on 1:55)
    100 kick
    4 x 75 (50 swim+25 kick) on 1:15
    100 kick
    3 x 100 (50 free+50 breast) on 1:45
    100 cool down ... read more

    • Gary F.
      Gary F.

      Awesome set Brian...

      7 days ago Like

    • Ted
      Ted

      excellent lunch! Stellar fly's!!

      7 days ago Like1 person

    • Brian R.
      Brian R.

      Those 50s fly almost killed me... I was going so hard, I had chest pains. That's why I slacked on #8. Just couldn't go any hard, or else I would have given myself a heart attack!

      7 days ago Like

    • Ted
      Ted

      my fly's are more of a splashing to avoid drowning

      7 days ago Like

  9. swim
    good Afternoon splash 3800 yd 01:01 28:15 pace

    Today's workout:
    600 warm up
    6 x 100 (odds IM, evens free) on 1:40
    100 kick
    4 x 75 on 1:10
    100 kick
    1000 on 14:00
    4 x 250 (200 swim+50 kick) on 4:00
    100 cool down

    • Steena
      Steena

      on the 6x100s odds IM, what does IM mean? I feel like I should know.

      8 days ago Like

    • Brian R.
      Brian R.

      IM is Individual Medley = equal parts of each stroke (butterfly, backstroke, breaststroke and free). So a 100 IM is 25 yards of each stroke. A 200 IM is 50 of each stroke.

      8 days ago Like

  10. VELO
    good Late afternoon ride 15.6 mi 01:02 15.1mph pace

    North on Oak Leaf Trail, but didn't realize Menomonee River Parkway is "all tore up". It was windy and got chilly toward the end. Still felt great to be out there!

    • Steena
      Steena

      Saw lots of complaints about the wind yesterday! One of my least favorite conditions for sure.

      8 days ago Like

    • Carolyn B.
      Carolyn B.

      Sounds like a challenging ride

      7 days ago Like

  11. swim
    good Short afternoon splash 2100 yd 00:34 28:25 pace

    Argh! Work is getting in the way of my workouts.
    Today's workout:
    500 warm up
    2 x 100 on 1:30
    2 x 100 fast on 1:45
    100 kick easy
    2x200 on 3:00 (#2 fast)
    100 kick
    2x200 on 3:00 (#2 fa... read more

  12. swim
    alright Lunchtime splash 2100 yd 00:31 25:58 pace

    Today's workout:
    500 warm up
    5 x 100 (1st 25 fly) on 1:30
    500 on 7:00
    5 x 100 on 1:25
    100 cool down

  13. swim
    alright lunchtime splash 2700 yd 00:46 29:52 pace

    Today's workout:
    600 warm up
    5 x 100 IM on 1:40
    4 x 125 (50 fly+75 free) on 2:00
    4 x 100 (50 kick+ 50 back) on 2:00
    4 x 150 on 2:15
    100 cool down

  14. VELO
    good Afternoon ride 10.8 mi 00:45 14.3mph pace

    Back from Florida, long ride in the car, so a short ride on the bike was much needed!

  15. Shared Photo

    Rough surf for open water workout...totally fun though!

  16. Shared Photo

    My kids and me before my open water workout

  17. swim
    great Open water splash in Gulf of ... 880 yd 00:20 40:00 pace

    About a half mile in rough waves in the Gulf for my last day of vacation. Fun!

  18. swim
    good Morning splash 4200 yd 01:25 35:37 pace

    With masters team in Pensacola...not as much fun as Tuesday. Kind of a boring group. We did lots of sprint stuff, which was okay.

    • Ted
      Ted

      Great start to the day

      18 days ago Like