6580 total / 930 in 2015

Sprint tri. Olympic tri. Half iron tri? Become a stronger cyclist. Become a competent swimmer. Have fun doing it.

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  1. Shared Photo

    Around the Bay race report! Still can't walk right. Sore but worth it!

  2. RUN
    great Around the Bay #4 30 km 02:45 08:51 pace

    Great to see so many of my Daily Mile friends both pre and post race today! Love you guys!

    So how'd the race go? The goal going in was a sub 2:45 finish, and the entire race plan was essentia... read more

  3. RUN
    great Last pre-ATB training run! 5 km 00:27 08:46 pace

    And that's the last one for this training cycle. The weather couldn't decide if it was raining or snowing, and my legs couldn't decide if they wanted to run 5:40s or 5:20s, but I... read more

  4. VELO
    great TR - Black 23.3 km 01:00 14.5mph pace

    Easy hour on the bike. Some cadence drills thrown in to keep it from being too boring. Somehow when I started the workout trainerroad started it in the middle, and it was 2 very confusing minutes b... read more

  5. RUN
    great Tuesday intervals 7.5 km 00:45 09:42 pace

    Second last run before ATB. 6x400m in 1:50 (4:35/km pace). considering I did 10 of them a few weeks ago, 6 felt practically easy. Well, not easy. A 4:35 pace is definitely not easy for me. But it&#... read more

  6. VELO
    great TR - Mary Austin 24.3 km 01:00 15.1mph pace

    The ride scheduled for today would have been the peak difficulty ride for the training plan I've been using, but with the whole taper thing I didn't want to destroy my legs. So I did the ... read more

  7. RUN
    great Last long run before ATB 14.05 km 01:17 08:47 pace

    Boy, not quite sure how handle this being done my run so early thing! Tapering for ATB so 14k with Ivanka Y. and Sam J. at race pace. Very pleased how the hills on Northshore went today - one side ... read more

  8. RUN
    good #530amrunclub 9.5 km 00:55 09:18 pace

    Nope, did not miss running that early, not one little bit. Ugh. Supposed to include 5k at 5:07 tempo, but that didn't happen because speedwork early in the morning is always a terrible idea. W... read more

  9. VELO
    great TR - Mount Field 24.24 km 01:00 15.1mph pace

    The bike training plan called for a tough ride tonight - 4x10 minute threshold intervals with minimal rest in between each one. But I didn't think that was a great idea while I'm tapering... read more

  10. RUN
    great Speed work 10 km 00:59 09:26 pace

    Scheduled workout: 5 by 1k intervals @ 4:41, 400m rest.

    Actual: 4:39. 4:40. 4:41. 4:42. 4:39.

    *drops mic*

  11. swim
    great Y swim 1600 yd 00:34 36:52 pace

    Crashed Mari S. and Sam J.'s usual gossip session and made them swim more. :P Swim felt great; kind of a warmup for the intervals I'll be running at lunch (fingers crossed for a lot less... read more

  12. VELO
    great TR - Mills 23 km 01:00 14.3mph pace

    VO2 max intervals - 9 x 2 min starting at 120% of FTP then a gradual descent to 110%. These felt good. Not easy, but satisfying to complete them successfully!

    Now out for dinner with what's h... read more

  13. RUN
    great Milton long run 21.2 km 01:56 08:49 pace

    Last long run before Around the Bay, and I wanted to use this as a bit of a pace test for the race. Nicole M. also needed to run a fairly fast long run, so we hooked up to run the Milton half route... read more

  14. VELO
    great TR - Leconte 38.1 km 01:30 15.8mph pace

    Another beautiful morning on Zwift Island - even spotted Zindine S. flying past me.

    The workout was... well, wow. 3 sets of 2x10-minute Criss-Cross intervals with 1 minute recovery within each se... read more

    • Barb G.
      Barb G.

      what is this program/system you're using for these rides? all these punishing workouts are making me want to try this. nice work! sounds like a brutal time.

      18 days ago Like

    • Show 4 more comments...
    • Ivanka Y.
      Ivanka Y.

      That is so awesome to have this virtual world where you can meet up, so Matrix! Way to get through it, enjoy the food!

      18 days ago Like

    • Zindine S.
      Zindine S.

      I was not paying much attention to my surrounding and missed you. I was half asleep still I guess. :-)

      18 days ago Like

  15. RUN
    great Intervals - 8x800s 10.2 km 00:57 09:01 pace

    I was kind of dreading this workout, to the point that I moved it to Friday instead of doing it on Wednesday when I usually like to do my intervals. 8 800s in 3:43 (4:39/km) with only 90 seconds of... read more

  16. VELO
    great TR - Darwin 25.59 km 01:00 15.9mph pace

    Had a 'meetup ride' with Zindine S. on Zwift Island. Not quite as much fun as a real ride outside, but we take what we can get right now! Soon we'll be back on the real roads. And th... read more

  17. RUN
    great Princess Point tempo 10 km 00:55 08:54 pace

    This didn't start well, when about 30 seconds in I got a massive side cramp. So the first km was spent trying to shake that off (which only partially worked). Did manage to get down to tempo p... read more

  18. VELO
    great TR - Huffaker 22.71 km 01:00 14.1mph pace

    When a trainerroad workout has a lot of rest time, I get worried. Because the work intervals are sure to be hard as hell. Sure enough, the on screen instructions for this one used the word pain an ... read more

  19. swim
    great Lunch swim 1250 m 00:28 35:59 pace

    Back to the pool! Incorporated a few 100m time trials and for the first time did one in under 2 minutes. One second under :)

    Swim helped wake me up - stayed up waaaaay too late last night binge wa... read more

  20. VELO
    great TR - Clark 36.19 km 01:30 15.0mph pace

    A bunch of new trainerroad power PBs thanks to starting each interval with a 12-second power stomp. 6x8minute sweet spot, but starting each one with 12 seconds of forcework meant some nice muscle b... read more