Kevin
Legs were a little heavy on the uphills but felt great when I was going downhill or had a tailwind.
- Site:
- http://kpdrisko.wordpress.com
- Miles:
- 6470 total / 1936 in 2013
- Goal:
Kicked Vineman PR in the butt...now I need something bigger...hmmm
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Kevin logged 6470 miles.
Last workout 7 days ago. Help get them back on track!
Entries
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VELO
alright Breezy coastal ride 29.77 mi 01:27 20.5mph pace
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RUN
good Step up run around the hood 8.08 mi 01:00 07:26 pace
20 minutes of a nice zone 2, then 20 more in zone 3, followed by 10 minutes of zone 4/5 and a cool down = ouch!
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RUN
good Double hood loop 20 mi 02:46 08:18 pace
Last longish run before IMCDA. 8:30 pace for the first 10, 8:10 for the second.
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VELO
blah Pool to shell of a power plan... 59 mi 03:00 19.7mph pace
This was sort of a test ride to see if I could handle limited calories on the ride to preserve the stomach for the run. Goal was 160 cal/hr. Took off feeling good (did not realize there was a tai... read more
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Great Performance:
Awesome pace Kevin! Way to get it DONE!
11 days ago
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@Karla...I think so! It is getting close!!!
11 days ago • Like
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I use the Infinite drink - 280 cal an hour . IMO you need 100 more calories an hour . Maybe add Carbo boom ? You are so fast .....
11 days ago • Like
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swim
good Tri City :) 2187 yd 00:39 31:36 pace
Pre bike swim. 40 minutes in the water starting at 7 am. 1 mile, 30 seconds rest, quarter mile and done...off the bike.
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Hi-five:
Great job in the pool Kevin!
11 days ago
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Thanks @Steve. I'm a little concerned about the endurance though. I feel really ready for a 70.3.
11 days ago • Like
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swim
good Wilson Aquatic Center in DC 2200 m 00:40 29:28 pace
Early start to my Friday in DC. Got to the pool just before 6 and jumped in the medium lane. Guess I should have gone to the fast lane (not super fast lane) as I was eating feet the whole time. ... read more
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VELO
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RUN
good Washington DC 8.15 mi 00:58 07:09 pace
Run around the sights and sounds of DC in the morning. Good run.
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VELO
alright Coastal Zone 3 24.31 mi 01:11 20.4mph pace
Legs a little heavy as I rolled out for 10 minutes of warm up and then .... boom, Zone 3 for rest. Of course some lights along the way made for some interval work to get the HR back up to Z3 but i... read more
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RUN
good Around the hood off the bike 10 mi 01:25 08:28 pace
Good run...went a little slow but did not want to have any stomach issues. Passed that test and did a nice clip at the end. Happy with this run!
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Nice Job:
Glad you had a great run Kevin! Good STUFF!
15 days ago
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Nice! Pace looks real good to me!
15 days ago • Like
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swim
alright Tired arm swim - sighting pra... 1750 yd 00:33 33:26 pace
Arms were tired from Friday swim and yesterday...did a few 500's sighting a few times per lap, then a 250, then a 200 then a 100 then into the spa.
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Epic week of training my freind !!
17 days ago • Like
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Nice Job:
What an awesome swim Kevin! Good work!
17 days ago
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RUN
good Hoody run 3.1 mi 00:25 08:03 pace
Needed three more to make up for yesterday's short run. Felt good despite yesterday's efforts and standing from 5 am to 11 directing runners at RNR SD, which was a blast!
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great volunteering... and run!
17 days ago • Like
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Hi-five:
Nice work on the run after being on your feet so long!
17 days ago
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RUN
blah Off the bike 10 mi 01:26 08:35 pace
Mile one - 7:29..whoa, slow down!!! Got into a nice 8:10 pace but at mile 8 stomach said no more...little bit of walk jog to get to 10 miles.
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VELO
good SD Century 107 mi 05:48 18.4mph pace
ended up being solo for most of the ride but that was fine as its good practice for IMCDA. probably ate too much but fluids were good!
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Damn what a pace on that ride ....... you rock !!
17 days ago • Like
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swim
good Late afternoon swim 4100 m 01:19 31:00 pace
Lots of sets of this and that. Best part was I felt stronger as the swim progressed!! Very happy!!
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Nice Job:
Huge huge swim Kevin! Way to get it DONE!
19 days ago
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Thanks @Sue!!!
17 days ago • Like
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RUN
great Lunch run 5.11 mi 00:38 07:26 pace
Fun run...warm up then another 4x90 sec with some rest in between. Super flat by the office so it was fast. Oh, and a little warm so I got some heat training as well. That's always nice to ... read more
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Fast lunch run Kevin !!
20 days ago • Like
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I think training in the heat adds to the conditioning. Can I have some of that speed of yours?
20 days ago • Like
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VELO
good Sort of a taper week as Satur... 8.85 mi 00:32 16.8mph pace
Warm up, then 4 x 90 sec efforts at race pace. Nice 3 minute recovery in between and a coast downhill home.
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Nice Job:
Great job Kevin... Good work!
21 days ago
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@Karla...I think I will have a 2 week taper...I'm tapering the legs for a fun big bike/run brick on Saturday.
20 days ago • Like
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- RUN
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swim
alright Back at it...4 weeks to IMCDA 2050 m 00:37 28:53 pace
Trying to get back onto daily mile as IM CDA is in 4 weeks and I will need the extra support. Simple swim of 400 w/u and 400 c/d with 5 sets of 4x50 "fast" in between. Made it through b... read more
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Nice Job:
Still a good looking swim Kevin! Way to get it DONE!
23 days ago
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@Sugar, I think so. This saturday will be a big test.
21 days ago • Like
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RUN
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Nice Job:
Great miles and smoking pace in the good... Good work!
about 1 month ago
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Boom - awesome .run and crazy fast pace , 2 weeks . STOKED for you !!
11 days ago • Like
LongISH? I would classify that as long for sure!
11 days ago • Like • 1 person
Amazing miles on the run Kevin! Way to get it DONE!
11 days ago
Excellent 20 and pace! Looks like You are ready for CdA
11 days ago • Like • 1 person