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Sean logged 133 miles.

Last workout almost 6 years ago. Help get them back on track!

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  1. swim
    good LAF 1400 yd 00:35 44:00 pace

    Morning swim complete. Now it's off to work. Yippee!

    • Tom H.
      Tom H.

      pre-work swims are probably my favorite way to start the day. NIce one!

      almost 6 years ago Like

  2. swim
    LAF pool 1200 yd 00:30 44:00 pace

    After being knocked out for a week, I had a chest cold that would not go away; it felt great to work out again. I hit the pool this morning to work on drill and 50’s. It’s nice to be back! :-)

  3. FIT
    blah "The fit" 00:40

    Strength session. Began phase 3 of a 3 phase program. Well let's just say I was glad to get this in. I haven't been feeling well the past few days and by the end of this workout I was hur... read more

    • Chunae Z.
      Chunae Z.

      Yikes. Don't overdo it if you're not feeling well. I've sweated through a fever before, although that's only happened once.

      almost 6 years ago Like

  4. swim
    LAF pool 1300 yd 00:30 40:36 pace

    What a morning swim, I felt like I could have swam for hours. Thank god reality set in and an all day event turned into a 30 drill session.

  5. RUN
    Neighborhood run 3 mi 00:24 08:05 pace

    Just logging in this mornings workout.

  6. FIT
    good LAF 00:40

    Strength day at "the fit".

  7. swim
    LAF pool 00:30

    Since the pool has been crowded the past few weeks, I figured I would switch swimming days and see if that made a difference. Well it didn't. I'm still amazed at the number of people want... read more

    • Jocelyn Y.
      Jocelyn Y.

      I'm always torn between happiness that so many people are exercising and annoyance that they are in my way! Nice swim.

      almost 6 years ago Like

  8. swim
    good LAF pool 1500 yd 00:40 46:55 pace

    Drill work with some 100's mixed in. I tried a new drill today called the underwater recovery drill. The best way I can describe it is you are doing the doggie paddle underwater. I mixed this ... read more

  9. RUN
    Ocean Pines 4.75 mi 00:44 09:15 pace

    Fun Black Friday run with Amy. Now it's time to hit the stores.

  10. RUN
    good Pemberton Park Turkey Trot 3.1 mi 00:22 06:58 pace

    I ran this race last year and improved my time by 10 seconds. We had a bit of controversy at the trot as my 3rd place AG medal went to the guy who finished 4th. Throughout all of this I had the su... read more

  11. RUN
    Neighborhood 3.5 mi 00:26 07:20 pace

    I just wanted to go for an easy run, but as soon as I started I decided to scratch the easy run and push it.

  12. swim
    good LAF pool 1700 yd 00:40 41:24 pace

    Once again the LAF pool is the early morning hangout place. If I got up early and was unable to swim because the lanes were packed, I would not be a happy camper. Fortunately, this was not the case... read more

  13. FIT
    good LAF 00:40

    Strength training.

  14. VELO
    Trainer in the dungeon 14.75 mi 00:45 19.7mph pace

    After walking the chilly streets of Philly this morning tracking the marathoners and half marathoners, I couldn't wait to get home do something. Although I was inspired to run, I decided on a ... read more

  15. RUN
    Perk Trail 10 mi 01:31 09:05 pace

    Nice and easy run. After going to the Philly marathon expo to pick up Amy's bib, I felt the need to go out and run. Good luck to all DM'ers running in tomorrow's half or full maratho... read more

  16. swim
    good LAF Pool 1300 yd 00:30 40:36 pace

    Quick AM pool session. There is nothing like the smell of chlorine in the morning to wake you up!

  17. FIT
    good LAF 00:40

    Week 6-Phase 2 of my 12 week strength program. Dynamic warm-up of lunges, high knees, butt kicks and stretching. Core and shoulder set included side planks, Y/W/T/L stretching and one-legged hurdle... read more

  18. VELO
    good Trainer ride 12 mi 00:40 18.0mph pace

    Trainer ride. Quads are feeling it. Time to stretch.

    • James H.
      James H.

      yeah, it's trainer time again, isn't it...ugh...great workout though - i'm putting mine off as long as possible!

      almost 6 years ago Like

    • Sang Y.
      Sang Y.

      Well done on the trainer!

      almost 6 years ago Like

    • Kevin C.
      Kevin C.

      or swim!

      almost 6 years ago Like

    • Pop C. Nice Job
      Nice Job:

      I'll bet they are! Good ride!

      almost 6 years ago

  19. swim
    good LAF pool 1500 yd 00:34 39:53 pace

    A nice and easy pool session. I am hoping to improve my form this off season, so I have been incorporating a lot more drill sessions into my workouts. After two weeks of including a 200 yd or more ... read more

  20. FIT
    LAF 00:40

    Week 6 of a 12 week strength program. After a warm-up that included lunges, spidermans, high knees, butt kicks and hurdle step overs. I focused on core/shoulder work and leg work. Thank goodness I ... read more

    • Quoc N.
      Quoc N.

      Are you following a specific program? Building up strength in the offseason is one of my goals

      almost 6 years ago Like

    • Sean O.
      Sean O.

      I’m following Justin Levine's program called, The Complete Triathlete Strength Training. I was looking for something that would give me a good workout in 35-40 minutes and this definitely fit that description. What differentiates this from other programs are the stretches and exercises are specific to triathlons. I downloaded a free eBook this summer. If you have difficulty finding it let me know and I can forward you a scanned copy

      almost 6 years ago Like1 person

    • Pop C.

      Great workout, Sean!

      almost 6 years ago Like