Joseph
avg rpm. 101 gear 14 and 15 level 2
- Miles:
- 6063 total / 0 in 2013
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Joseph logged 6063 miles.
Last workout 9 months ago. Help get them back on track!
Entries
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VELO
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swim
good 2400 m 00:37 24:48 pace
mile 1 in 24:40 and 4 200s between 3:00 and 3:07 with 30 second recovery. I felt OKit has been a while since swimming due to lots of stormy weather every afternoon.
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VELO
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VELO
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RUN
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RUN
great 4 mile out and back 3 mi 00:22 07:16 pace
I have no idea where I got the ability to do this today. Mile splits 7:38/7:17/6:53.
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VELO
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RUN
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VELO
great 13.2 mi 00:40 19.8mph pace
level 3 resistance avg rpm 95
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RUN
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RUN
great 3.5 mi 00:32 09:00 pace
great run no pain but soreness the next day in the knee area
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VELO
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swim
great 2400 m 00:37 24:41 pace
Very good swim felt little exhausted. I think from yesterdays run.
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RUN
good FLATWOODS 3 mi 00:32 10:45 pace
ran on soft sand/crushed shell at the end my upper shin just below the knee sore.
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Today is the first day in about 4 weeks that I ran out in front of my house back and forth 80 meters and no pain in the left knee!!! FINALLY! I am going to give it a few more days just to be extr... read more
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VELO
great Bike Trainer 13 mi 00:30 26.0mph pace
First 15 minutes gear 14 and 15 second 15 minutes gear 16. Resistant level 2, avg rpm 106
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swim
great 3200 m 00:50 25:08 pace
I DID IT !!!! My goal was to go under 50 minutes for 2 miles(49:59). The first 4 100s between 1:24 to 1:27 and the next 24 100s 1:33 to 1:34 and the final 4 100s 1:35 to 1:36
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VELO
great 12.25 mi 00:30 24.5mph pace
103 avg rpm 15th gear
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swim
good 2400 m 00:39 26:09 pace
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VELO
great 11.5 mi 00:30 23.0mph pace
98 avg rpm felt good to bike after two week break due to patella tendinitis(runners knee). followed with one mile run(9:25) little sore just below the knee. I think I still need 3 more days of re... read more
Joseph
