Miles:
4019 total / 0 in 2019
Goal:

Boston Marathon 2014 Ironman Boulder 70.3 2014

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Dina logged 4019 miles.

Last workout almost 5 years ago. Help get them back on track!

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Entries

  1. RUN
    good Post cycle run 1.7 mi 00:15:00 08:49 pace

    Putting down the foundation! : )

  2. VELO
    good Reds Super Spin 25 mi 01:15 20.0mph pace

    Super Sweat Spin with Coach Liz & the crew. Fun to see so many familiar RE faces coming in to Sport & Spine following their run!

    • Jay R.
      Jay R. Great Performance
      Great Performance:

      Fabulous sweaty spin Dina!

      almost 5 years ago

  3. RUN
    good Diva Dash Manhattan Group Run 3.4 mi 00:30 08:49 pace

    Diva Dash Manhattan Group Run!

  4. RUN
    good Leawood/OP Loop 4 mi

    Great day for a run with Hunterfish!

  5. VELO
    Cycle Brick 01:20

    Cycle brick with the Reds! Bike/run/bike/run/bike. Awesome workout...already feeling it in my legs. Thanks Liz!

  6. FIT
    great Core work with Caleb! 00:15:00

    Core work with Caleb!

  7. RUN
    good Thursday morning miles... 5 mi 00:45 09:00 pace

    OP/Leawood. : )

  8. VELO
    'Everything Is Awesome' Super... 25 mi

    'Everything Is Awesome' Super Spin...Yowza!

    Going to get in some threshold efforts today:

    20 min warm up
    4 x 1 min hard / in zone 4 (ouch) w 1 min recovery
    5 min recovery
    4 x 3 min in t... read more

    • Mark N.
      Mark N.

      Nice job Dina. It looks like your training is going very well.

      almost 5 years ago Like

  9. swim
    good Early morning swim at PLC 1000 yd

    Thankful for the warm pool deck & water this am!

    Tue
    Feb 11
    Swim
    1000.0 yd
    2 x 50 warm up

    300 swim - pick 1 part of your stroke to focus on and do really well.
    rest 30
    200 swim - pick a 2... read more

    • Amy S.
      Amy S.

      Indeed something to be thankful for! Great swim!

      almost 5 years ago Like

    • Jan R.
      Jan R.

      This looks like a great swim drill.....may just "borrow" it for my next one.

      almost 5 years ago Like

  10. VELO
    good Spin workout & Lactate Thresh... 01:15

    Great workout, as always, Coach Liz!

  11. swim
    good Pool time! 800 yd 00:13:00 28:36 pace

    Forgot masters met at noon MWF! Oy!

  12. VELO
    good TGIF!!!!! Super AM Spin 15 mi 00:45 20.0mph pace

    Steady state ride!

  13. VELO
    good Snow Spin 24 mi 01:15 19.2mph pace

    Bike
    01hr 15min 15 min warm up
    10 min - zone 2
    10 min - zone 3
    6 x 2 minutes in zone 4 with 3 min recovery
    10 min recovery

  14. swim
    good Pool time! 800 yd

    4 x 75 - 25 drill / 25 kick / 25 drill. rest 30 sec btwn.

    4 x 75 hard effort / rest 30 sec between. 1:12, 1:16, 1:13, 1:15

    100 - 25 drill / 50 swim /25 drill

    100 warm down

  15. VELO
    good Get yourself out of bed & on ... 18 mi 01:00 18.0mph pace

    1 hour ride - start in zone 1/2 and build to zone 3 and then zone 4. Your focus is entirely on high cadence - keep it at 90 or above and aim to do this regardless of terrain (it will be hard if not... read more

    • Indika M.
      Indika M.

      awesome way to start the morning!

      almost 5 years ago Like

    • Bryan C.
      Bryan C. Nice Job
      Nice Job:

      My imagination is cringing at your description! You rock Dina!

      almost 5 years ago

  16. VELO
    good Thursday Super Spin 18 mi 01:00 18.0mph pace

    15 min warm up

    5 x 1 min pick ups with 1 min easy - just get the legs warmed up here; don't go crazy.

    16 x 15 second sprints w/ 15 sec recovery.

    10 min at olympic distance bike race pace (... read more

  17. RUN
    good Road Therapy 3.4 mi 00:30 08:49 pace

    Home run