Michael
Completed a FORCE workout.
W/U: 300 SW 100 K 4 x 50 BUILD SW 300 PULL
300 PULL :20RI
4 x 50 FAST :15RI
300 PULL :20RI
2 x 50 FAST
2 x 300 PULL N/S
2 x 50 FAST
C/D: 100
- Miles:
- 5279 total / 533 in 2013
- Goal:
Complete the Escape from Alcatraz in June 2012. Compete in as many triathlons as possible. Run the Arizona RNR Marathon, again.
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Entries
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swim
good LA Fitness Pool 2600 yd 01:00 40:36 pace
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VELO
blah Arcadia 12 mi 00:41 17.6mph pace
Rode early this morning. Did not ride well, or that far, but I got something in before work. Will do a swim after work to make up for the poor bike ride.
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VELO
good IMAZ Course (Part of it, anyway) 30 mi 01:38 18.3mph pace
Rode 30 miles this morning from my house to the Beeline Hwy and up to Fountain Hills and back. Not bad. Getting back into riding shape.
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RUN
good Greenbelt North 4 4 mi 00:31 07:47 pace
Ran 4 miles on the Greenbelt this afternoon. Felt good, even though it was warm out.
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swim
good LA Fitness Pool 2400 yd 00:55 40:20 pace
Endurance Workout:
W/U: 300 SW 200 K
4 X 200 (150 SW, 50 K)
600 PULL
16 X 25 (2 2 2 DESC)
C/D: 100 EASY -
RUN
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VELO
good Greenbelt North 18 mi 01:00 18.0mph pace
Rode 18 miles this afternoon. It was warm, but it was a great workout.
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swim
good LA Fitness Pool 2500 yd 01:00 42:14 pace
Endurance Workout:
W/U: 6 x 75 (Odd Easy, Even DESC)
400 20RI:
300 20RI:
200 20RI:
100 20RI:
2 x 300 N/S 20RI
C/D: 6 x 75 (50 FREE, 25 BACK) - RUN
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swim
good LA Fitness Pool 2500 yd 01:05 45:45 pace
Endurance Speed workout:
W/U: 2 x 400 (200 SW, 4 x 50 DPS)
2 x:
200 PACE +5 15RI
3 x 100 PACE 20RI
1:00 bonus
12 x 50
EVEN EASY
ODD FAST
C/D: 100 (FREE/BACK)
3 x 100 -
VELO
blah Arcadia 11.5 mi 00:40 17.2mph pace
Rode for 40 minutes this early morning. My legs were dead. Not a good ride, but I got it done.
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RUN
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VELO
good Tempe Town Lake 18 mi 00:59 18.3mph pace
Rode 18 miles this morning before heading out to the Arizona State Track Meet. Here's to my boys 4 x 800 team PR'ing and shooting for the top 10.
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Good luck at State meet. I hope you all place in some of the events. But you know I have to pull for Chaparral.
13 days ago • Like
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RUN
good Matty Shine Loop 3 mi 00:25 08:20 pace
Ran a nice easy 3 miles with the 4 x 800 team. Heading out to the State Track meet tomorrow. Hope the weather is this nice, again.
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swim
good LA Fitness Pool 2500 yd 01:05 45:45 pace
Muscle Endurance (Distance) Workout
W/U: 300 SW 400 PULL 300 SW 200 K
10 x 100 at Race Pace +15
C/D: 300 SW -
VELO
good SoSco/Arcadia/PV 20 mi 01:08 17.6mph pace
Rode 20 miles this morning. It was gorgeous out, but really windy when riding South. 1st half of my ride I was cruising, but 2nd half was TOUGH. Oh well, a great workout no matter. Now time to swim... read more
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swim
good LA Fitness Pool 2550 yd 01:03 43:28 pace
W/U: 300 SW, 300 K, 300 PULL, 200 SW, 200 K, 200 PULL
4 X 75 FAST :45RI
150 PULL
4 X 50 FAST :30RI
150 K
3 X 50 FAST 30RI
C/D: 100 -
RUN
good Dreamy Draw 3.5 mi 00:30 08:34 pace
Ran an easy 30 minute run with the 4 x 800 team. Hopefully they are still going to State.
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Which school do you coach?
18 days ago • Like
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I teach and coach at Shadow Mountain High School. It is in North Phoenix (PV School District).
17 days ago • Like
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I am in the DC Ranch Mountain area in Scottsdale and my daughter goes to Chaparral HS. I wonder if her track team and yours competed.
It would be fun to meet for a run or a ride some day.16 days ago • Like
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VELO
good Tempe Town Lake 15 mi 00:52 17.3mph pace
Rode 15 miles this early morning. It was really windy out. Made for a tough ride.
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RUN
You still accomplished more than most before your work day started. Good job for getting out there and riding 12 miles!!
about 16 hours ago • Like • 1 person