5368 total / 0 in 2018

training for triathlons and getting more fluid in my transitions

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Michael logged 5368 miles.

Last workout about 4 years ago. Help get them back on track!

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  1. RUN
    good Track Training 2.5 mi

    10X400 at a 1:43-1:49 pace

  2. swim
    good Culver City Plunge 2200 yd

    WARM UP (500yds)
    200 Swim
    150 Kick (w/fins) – 25 flutter / 25 dolphin on-back // (RI: 10sec)
    150 3 x 50 Sight 2x / length // (RI: 05sec)

    MAIN SET: (2300yds)
    600 ... read more

  3. RUN
    good Desert Triathlon Run 6.1 mi 00:49 08:06 pace

    quads started to cramp on the first loop. but felt better as i ran. if it werent for the faster run, i wouldnt have beaten my old time by 6 minutes.

  4. VELO
    alright Desert Triathlon Cycle 24 mi 01:15 19.2mph pace

    I felt slow. didnt like my time on this either.

  5. swim
    alright Desert Triathlon Swim 1200 m 00:26 34:44 pace

    I felt like burping the entire swim so i swam on my back more than i needed to. Not pleased with the time :(

  6. RUN
    good Desert Tri Run Prep 3 mi

    one loop practice run

  7. VELO
    good Desert Tri Cycle prep 16 mi

    one loop around course practice

  8. RUN
    good Jefferson 4 mi 00:30 07:26 pace

    Negative splits. ran solo tonight and not with the team.

  9. swim
    good Culver City Plunge 2000 yd

    WARM UP: (400yds)
    50 Swim
    200 50 kick EASY / 50 kick HARD x 2
    150 3 x 50 build (:15RI)

    4 x 100 Mass start 4-lane snake

    MAIN SET: (1000yds)
    100 1 x 100 HA... read more

  10. RUN
    good Playa Vista Beach run 10 mi 01:25 08:32 pace

    good run even if it was late in the day

  11. RUN
    good Westlake Brick 5 mi 00:47 09:18 pace

    Wasnt as bad of a run as i thought...

  12. VELO
    good Westlake 45 mi 03:22 13.4mph pace

    Incorrect route slip meant 5 miles of hill climbing and over 1200 feet of climbing...ugh.

  13. swim
    good Culver City Plunge 1900 yd

    Description: WU:
    150 1 x 150 easy swim
    150 3 x 50 kick (25yd easy / 25yd hard)

    300 | pull paddles

    MS: 1200yds
    300 | 3 x 100 @ CSS +2secs
    300 | 3 x 100 @ CSS
    300 | 3 x 100 @ CSS -2secs
    300 ... read more

  14. RUN
    good Manhattan Beach 9.74 mi 01:39 10:09 pace

    Note to self: protein shake before a run is a bad idea.

  15. RUN
    good Transition at Zuma 3.08 mi 00:30 09:44 pace

    At least I didnt cramp up on the run. I would call that a success.

  16. VELO
    good Zuma 37.67 mi 02:49 13.4mph pace

    Hills sucks. TriTrain. This is where I start logging in on my garmin more than dailymile.

  17. RUN
    good Run Test 1.28 mi 00:08:30 06:38 pace

    Run test was a bitch. It is over and I am happy now.

  18. RUN
    good Playa Vista hill training 3.12 mi 00:32 10:23 pace

    The pool was closed tonight because the power went out earlier today. The pool heater and filtration system was out. ugh. so i ran with grace. good run in the mist.

  19. RUN
    good TriTrain Griffith Park Trail 9 mi 01:26 09:33 pace

    It was an unexpected run with the TriTrain team today. It was majority trail running with the last 1 mile on pavement. More hills than I wanted too. But it was a good training. Learned that I n... read more

  20. VELO
    good Redondo - PV loop with switch... 31.27 mi 02:04 15.2mph pace

    I hadnt ridden in two weeks. I could feel it. I was told by coach Jason that i mash on my pedals. I need to change my approach on the bike or else I am never going to make it on the run. Higher... read more