Richard
Didnt knew I had the legs after 2 hours on the bike. Good thing it was only light showers of rain outside. 4km run off the bike. Push hard on every hill
- Miles:
- 16499 total / 3795 in 2013
- Goal:
World Peace
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Entries
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RUN
good hill intervals off the bike 4 km 00:22 08:39 pace
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VELO
good 60 km 02:07 17.6mph pace
60km on the BT
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RUN
good 9.7 km 00:55 09:07 pace
Another refreshing run in the rain ... 4.7km easy pace @6min ave. 5km tempo at 5:25ave
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swim
good 3500 m
Tuesdays haven't been this hard ... 500m warm up; 100m kick; 400m easy; 4 x (5 x 50m hard on 1:10); 500m easy; 5 x 100m hard on 2:10; 200m kick; 300m easy
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4 people liked what Richard shared - VELO
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VELO
good 82.5 km 02:57 17.4mph pace
Weekend long ride. Dh-Naic.
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swim
good 3700 m
2 x 500m easy with 500m with paddles pullbuoy and leg band in between; 200m kick; 8 x 100m on 2:05; 200m kick; 500m cool down with paddles pull buoy leg band. And a little bit pf tumble turn pract... read more
- VELO
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RUN
good 10 km 00:57 09:12 pace
TGI Friday morning run. Now lets get down to business ... Lets go Miami Heat!
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VELO
good 29 km 01:00 18.0mph pace
1 hour recovery ride
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my PB(max speed) on the trainer haha
3 people liked what Richard shared -
swim
2400 m
500m easy; 200m kick; 300m easy; 2 x 200m mod with paddles pull buoy ang leg band, with 200m hard in between; 200m kick; 400m easy;
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RUN
good 8.03 km 00:48 09:31 pace
Splish splash the joy of running in the rain. Minus the scary lightning and thunder though. 8k recovery run.
- VELO
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swim
good 3200 m
1000m warm up; 14 x 50m on 1:10; 5 x 200m on 4:10; 500m cool down with paddles pullbuoy and legband
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I hate those 200s!!! haha
9 days ago • Like
Loading people...
Great job on the brick session today!
about 14 hours ago • Like • 1 person
Nice job
about 13 hours ago • Like • 1 person