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Frank logged 2913 miles.

Last workout over 1 year ago. Help get them back on track!

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Entries

  1. FIT
    great Vinyasa 1, Vinyasa 2 01:00

    I stopped all exercise since the relay to let my leg heal. It's my foot, ankle, calf, knee and hamstring :) My ankle and calf feels the worst, but it's finally getting better after alm... read more

    • Deborah H.
      Deborah H.

      Nice yoga workout, Frank. Hope you're feeling chipper and back at it soon.

      over 1 year ago Like

    • Show 3 more comments...
    • Mika
      Mika

      Continue taking it easy. I hope the yoga is helping out a bit. I'll be on my indoor trainer soon. We should do indoor trainer sessions together. We shouldn't suffer alone. :)

      over 1 year ago Like

    • Jenny B.
      Jenny B.

      Sounds like a good plan to me! The eminem song randomly played today and I thought...huh, I wonder how Franks training is goin? U will come back in no time!

      over 1 year ago Like

  2. FIT
    great Home 00:30

    Vinyasa 1

  3. RUN
    tired BRR #29 - Leg 3 8.28 mi 01:05 07:52 pace

    Last relay leg on 90 minutes of sleep. I was very happy to be done! This race was such a great time, I'll definitely do it again.

    • Deborah H.
      Deborah H.

      Wow! You kept a very impressive pace for the terrain and the fact it was a relay! Another friend that ran this posted her FB status: "Purple hills suck!" Nice work, Frank! Sorry to hear it's got you a bit laid under.

      over 1 year ago Like

  4. swim
    good TAC Swim 1400 yd

    Decent swim for me - usually I quit after 300yds or so when I start back up. I made it my goal to do at least 1200 yds when I go to the pool from now on. 200 warmup and lots of 50s, some 100s.

  5. VELO
    great Indoor Trainer 16.58 mi 01:00 16.6mph pace

    Almost skipped my ride today, but was inspired by my friend Mike who completed Ironman Louisville today - awesome!

  6. VELO
    great Spin at Excel Body Fitness 15 mi 01:00 15.0mph pace

    Today I realized that I NEVER get up out of the saddle when I ride...Standing up made my legs jello within the first 20 minutes.

  7. RUN
    great RTR Lake Pine Run 4.01 mi 00:37 09:18 pace

    Another easy 4-miler.

  8. VELO
    great Bike Trainer 16.32 mi 01:00 16.3mph pace

    20 min warmup, then 4 - 5 min intervals with 5 min rest in between. I think I might have cried a little bit on the second interval.

  9. RUN
    good Bond Park RTR Run 4 mi 00:41 10:12 pace

    Enjoying the cooler temps. Ankle feels ok.

    • Mika
      Mika

      Good news about the ankle.

      over 1 year ago Like

    • Jennifer R.
      Jennifer R.

      It's been freakishly nice this week. Glad your ankle is allowing you to take advantage!

      over 1 year ago Like

    • Jenny B.
      Jenny B.

      mmmmm, ankle being sassy???? Let's see what is going on with YOU. I am so BEHIND on DM lately!

      over 1 year ago Like

  10. swim
    great Swim Lesson at TAC 400 yd

    I got some very positive feedback about my stroke today - I guess I'm not as bad as I pretend to be, I just need to get in the pool and do it. My ankle has been feeling worse as I add distanc... read more

    • George M.
      George M.

      hey look at you being a swimmer! good stuff - hate to hear about the ankle and MCM - but you will get em next year!

      over 1 year ago Like

    • Show 4 more comments...
    • Deborah H.
      Deborah H.

      Good for you for making the tough call. Glad you can defer. And excellent work in the pool! Always nice to learn you're smoother than you though!!

      over 1 year ago Like

    • Jenny B.
      Jenny B.

      Sorry Frank! I LOVE "I just need to get in the pool and do it". That is SO TRUE. The pool effs with my mind, but once I'm in, it is peaceful, refreshing, and one intense workout! I am slowly accepting shorter runs for me as well. DAGNABBIT. Glad to see your good for BRR! :) i pretend to know what that is.

      over 1 year ago Like

  11. Ok, who is doing Ironman 70.3 Raleigh next year??

  12. RUN
    great Raven Rock trails with the BR... 10.35 mi 01:38 09:26 pace

    Another run that kicked my butt! We wore our tri shorts so we could take a break and swim in the river along the trail. A fun morning!

  13. VELO
    great Saturday Ride: Take 2 20 mi 01:05 18.6mph pace

    Well, I had to wait at the berry patch for almost 2 hours to get a ride home after my flat. I came home and ate a dozen pierogies. I was about to sit on the couch for the rest of the day, but the... read more

  14. VELO
    good The one day I leave without m... 6.9 mi 00:22 18.5mph pace

    Thought I was going to do 25-30 today. Made it to Jeans Berry patch. The guy here is very nice, I think I'll start buying my produce here.

    • Tom D.
      Tom D.

      So sorry to hear about that... at least you made a nice new friend!

      over 1 year ago Like

    • Summer
      Summer

      That's no fun. Glad you found a new produce guy!

      over 1 year ago Like

  15. VELO
    great Bike Trainer 14.13 mi 01:00 14.2mph pace

    With 4 x 4 min intervals

    • Ken M.
      Ken M.

      Great job. Nice intervals.

      over 1 year ago Like

    • Tom D.
      Tom D.

      Great workout! How are you doing your intervals?

      over 1 year ago Like1 person

    • Frank L.
      Frank L.

      Well, I'm slowly reading up on cycling workouts. Right now, I'm just doing what I feel I should at the time. I guess I should have wrote this as 4 x 4 x 4 (4 bouts of 4 minutes with 4 min rest in between each). I warmed up for 25 minutes before I started. Next time I'll probably try 5 rounds, then maybe 6, then maybe bump the interval time to 5 or 6 minutes. As far as intensity goes, I'm not sure, but I know I'm over my LT.

      over 1 year ago Like