18399 total / 751 in 2018

Sub 1 hour sprint triathlon. Sub 4:20 half iron. Sub 9:00 ironman. Kona Qualify.

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  1. VELO
    good Recovery heart rate spin just... 11.06 km 00:30 13.7mph pace

    Just getting what my body needs to the legs :p

    Now for some salt and hydration ^^

    BTW, HIGHEST TRAINING LOAD in a week in at least 5 years!!!

    I have only done more volume in a week twice, ... read more

    • Jeff L.
      Jeff L.

      Yep, this is going to be nuts. Get ready.

      about 9 hours ago Like1 person

    • Dustin Q.
      Dustin Q.

      Going to be a totally new experience not being in charge of my programming, but feel it’s necessary to hit that next level :p

      about 4 hours ago Like

  2. swim
    good 2/3 of the BPR technical swim 1625 m 00:50 49:31 pace

    Well, this was a huge volume week for me, 3 hour run in the snow saturday, altitude challenge this morning, following some good hard bike workouts this week.

    First the arches and calves were tryin... read more

  3. RUN
    good SLOWEST 10K EVER!!! 10.21 km 02:05 19:39 pace

    Then again, it was an altitude challenge up and down an average 22% grade, with deep snow, in snowshoes!!!

    Boy was it a rough go hahaha. Fun though, low impact, and made good time on some of the ... read more

  4. VELO
    good Easy leg flush 14.39 km 00:30 17.9mph pace

    After getting home and eating, just a nice easy leg flushing spin.

    Always feel better and more loose after these!!

    Averaged 10 beats lower than the run, then stretched, then a nice hot tub :)

  5. RUN
    good Snowy 3 hour steady state FFA... 27.06 km 03:00 10:42 pace

    Had 3 hours of choice steady state activity in the free fatty acid burning range, and I am low on run mileage, and needed my long run for the week.

    Plan was supposed to pick up my cyclocross bike ... read more

  6. RUN
    good Eccentric loading 6.59 km 00:38 09:22 pace

    Hard downhill efforts, easy uphill efforts, though I might have found a slightly steeper hill than my coach had in mind, my ultra trail hill experience prepared my legs for doing this.

    Still can f... read more

  7. swim
    alright Paddles, band and kick 3100 m 00:55 28:33 pace

    Surprised how much paddle work coach gave me, but shoulder still feels good with it.

    Kicking with fins feels great, kicking without feels sooo slow in comparison.

    Going back and forth in one long... read more

  8. VELO
    good Heart and Strength 35.93 km 02:00 11.2mph pace

    Speed is meaningless here, did the full workout in erg mode, slightly adjusting as I go, had the bike on a low gear :p

    Step test to warm-up, seems I am well recovered!

    12x5 mins @ "Balance p... read more

  9. RUN
    good Missed group run, so cardiac ... 10.11 km 00:55 08:45 pace


    Wasn't sure how I'd feel, but felt good and recovery advisor agreed.

    Played with some "all out" cardiac function efforts, first tried a full km, too long. Then let heart... read more

  10. swim
    good Pyramid set 2500 m 00:49 31:47 pace

    First time doing a prescribed swim workout on my own!

    Interesting set. Turns out I've gotten better at skulling hahaha

  11. Shared Photo

    Ouch :p

  12. RUN
    good Run off the bike 2.35 km 00:10:01 06:51 pace

    If the cardiac session wasn't enough, let's run after too lol.

    5 steps in, 5 steps out breathing pattern to govern pace.

    Despite it being freezing, in need of a quick transition, only b... read more

  13. VELO
    good Cardiac strength set 38.48 km 01:45 13.7mph pace


    First REAL session of the year.

    After a ramp up similar to the step test, going up to 2x5 minutes at thresholdish, I had to do 90 second... read more

  14. VELO
    good Morning step test plus 30 min... 22.03 km 00:51 16.1mph pace

    Step tests are going to be pretty standard warm-ups soon. Shows possible fitness improvements over time, as well as whether I'm digging myself a hole in training that I am not recovering from... read more

  15. Shared Photo

    And so it begins.....

  16. swim
    good Recovery day swim 3000 m 00:49 26:03 pace

    Legs are a little iffy today haha.

    Recovery day on the books, mostly easy swim, one moderate effort.

    Arches wanted to cramp, calves wanted to cramp on hard push-offs.

    Must have been yester... read more

  17. Shared Photo

    VO2 master mask! New and improved version!!

  18. Shared Photo

    Got the full aero tuck in my testing, as that's how I plan on racing!!!

  19. RUN
    good Long run 19.02 km 01:43 08:41 pace

    Well, this was supposed to be with a friend, but he bailed. Wasn't feeling well.

    Instead I had to do it solo, which is ok!!

    Hit my mileage, and was actually starting to realize, because of ... read more

  20. swim
    good Testing the shoulder 1200 m 00:18 24:43 pace

    After grabbing the wife from work, tested the shoulder in the pool.

    Test was successful!! Recovery swim tomorrow