Site:
http://geekturnedathlete.com
Miles:
2530 total / 275 in 2012
Goal:

Stay injury free while training for my 2nd Ironman at Lake Placid 2012

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Nicole logged 2530 miles.

Last workout 13 days ago. Help get them back on track!

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Entries

  1. Nicole G.'s Photo Nicole
    VELO
    tired Trainer Ride 18 mi 01:10 15.4mph pace

    Something felt off. Later found out it was strep. ;(

    15 days ago
    • Rob S.
      Rob S. Get Better
      Rob S. Get Better:

      UGh, heal up and we'll see ya soon!

      13 days ago

    • Nicole G.
      Nicole G.
      Nicole G.

      Thank you! When I saw the doc yesterday, she said NO working out for 48 hours. ;( I'm trying to be a good patient and rest up so I can tackle this weekend's workouts...

      13 days ago • Like • 1 person

  2. Nicole G.'s Photo Nicole
    RUN
    Hilly Run w/ Crazy Dogs 4.6 mi 00:45 09:46 pace

    Hills, Dogs, Squirrels. Need I say more?

    16 days ago
  3. Nicole G.'s Photo Nicole
    RUN
    good Long Run 8.7 mi 01:15 08:37 pace

    It felt great to get out there at a decent pace without worrying about slipping on ice! The sun was in my face, and I loved every minute. ;)

    18 days ago
  4. Nicole G.'s Photo Nicole
    RUN
    good Hill Run 4.3 mi 00:40 09:18 pace

    Run 0:40:00
    Description:
    Run Hill Repeats
    Strength/Speed

    WU: 15'
    MS: 8x30" up a steep hill. hard as you can for 30" - HR in Zone 1-2 otherwise.
    CD: 15'
    Stretch

    21 days ago
  5. Nicole G.'s Photo Nicole
    RUN
    alright Run w/ Dogs 4.1 mi 00:40 09:45 pace

    Lots of black ice out! Scary as hell. Got it in though!

    23 days ago
  6. Nicole G.'s Photo Nicole
    VELO
    good Trainer Ride 15 mi 00:50 18.0mph pace

    Bike Hill Repeats
    Strength

    WU: 10'
    MS: Then 2-3x5' up a hill at 65-70 RPMS. Recover on the downhills. RI: 5' HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    CD: 10'

    23 days ago
    • Skibba
      Skibba
      Skibba

      well, that sounds fun! great ride!

      23 days ago • Like

    • Nicole G.
      Nicole G.
      Nicole G.

      It was in my living room, and it was a good one. Drenched in sweat by the end ;)

      23 days ago • Like

  7. Nicole G.'s Photo Nicole
    FIT
    good TRX 00:45

    sore today, that is all I can say!

    24 days ago
  8. Nicole G.'s Photo Nicole
    swim
    Masters 2200 yd 01:00 48:00 pace

    Just estimating yardage since we swam a lot of 3 min intervals not distance specified.

    24 days ago
  9. Nicole G.'s Photo Nicole
    swim
    Practice Tri 400 yd 00:07:13 31:45 pace

    I think that was my time!

    26 days ago
  10. Nicole G.'s Photo Nicole
    VELO
    good Nice hard, short trainer ride! 9 mi 00:35 15.4mph pace

    WU: 12'
    MS: Then 5x10-20" at 90% effort. with 1' recovery. Increase the effort on each 10-20" effort.
    Then the fun begins: Pedal as hard as you can for 20", then recover for 10&quo... read more

    27 days ago
  11. Nicole G.'s Photo Nicole
    RUN
    alright Run with the pups! 3.4 mi 00:35 10:17 pace

    Icy, slow. Had dogs and cleats. I hate this weather. People who have to just run outside in the cold w/o have no idea how lucky they have it!

    27 days ago
    • Martin H.
      Martin H.
      Martin H.

      Totally agree with that, had my first real run on icy roads, just very slow running, impossible to run fast. Have you looked at those grips you can put under your shoes?

      27 days ago • Like

    • Nicole G.
      Nicole G.
      Nicole G.

      I have 3 pairs :) still not the same!

      27 days ago • Like

  12. Nicole G.'s Photo Nicole
    swim
    Swimmy Swimmy 1750 yd 00:50 50:17 pace

    500 every 4th 25 kick

    Repeat twice
    (8 x 25 o)sight drill
    e)fast feet drill RI:05
    6 x 50 kick/swim RI:10

    8 x 75 Slide o) fast/ez/fast
    e) ez/fast/ez RI:15
    50 ez RI:2:00)

    200ez

    29 days ago
  13. Nicole G.'s Photo Nicole
    VELO
    good Trainer Ride w/ glass of wine 12 mi 00:40 18.0mph pace

    Warm up: 10' @ 65-75%/ +85-95 rpm

    Main set: 8x1' seated Big Gear -RPM 60-65- with 1' recovery.

    *:10 @ 90+RPM (85%)

    Cool down: 5'

    29 days ago