Site:
http://bespecialtoday.wordpress.com/
Miles:
28066 total / 0 in 2019
Goal:

It's not about how fast you are or where you finish. It's about digging deep to find out how hard you can push yourself

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Gary logged 28066 miles.

Last workout over 3 years ago. Help get them back on track!

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Entries

  1. VELO
    tired 3 Hour Ride Cut Short 55.23 mi 02:35 21.4mph pace

    ended up cutting this short, just tired this morning, been a long week

  2. VELO
    good 60 Min Trainer Ride 4x15 21.88 mi 01:00 21.8mph pace

    4x15 (10 min HC/LW 5 Min HC/250+Watts)

  3. swim
    good Aerofit 4500 4500 yd 01:07 26:04 pace

    2500 straight, 1500 paddle work,300 hard, 200 cool down

  4. RUN
    good Base Run HR Z2 7.08 mi 01:03 08:51 pace

    End the day with an Easy HR Z2 only 7 miles

  5. VELO
    good Trainer - 4 Laps ZWIFT ISLAND 24.67 mi 01:05 22.8mph pace

    (272W/94RPM/136BPM) Easy WU Lap then reverse direction and push the sprint and longer climb, after 3rd lap reverse to regular direction for final lap

  6. VELO
    good 60 Min Rollers 30.18 mi 01:00 30.1mph pace

    (232W/95RPM/128BPM) High Cadence Low Watts on Rollers today

  7. RUN
    good Base Run HR Z2 7.16 mi 01:01 08:34 pace

    long day, ending it with an easy HR Z2 run

  8. VELO
    good 60 Min Ride 24.99 mi 01:07 22.5mph pace

    before heading to Houston, solid hour on the bike this morning, legs are very sore but some power was still there but not enough to make a run at Blankner's KOM today

  9. RUN
    good Base Run HR Z2 7.03 mi 01:01 08:38 pace

    Easy HR Z2 run, legs are pretty toast from strength training earlier

  10. FIT
    good Monday Strength Training 00:34

    Squats, Single Arm Bent Row, lateral arm raises, hammer curls, military press

  11. VELO
    good 2 1/2 Hour Ride - 250W target 56.23 mi 02:32 22.2mph pace

    (253W/91RPM/131BPM) Target 250+ Watts for 2 /2 Hours, legs were a bit off from trainer work yesterday but still good enough to take 2 Strava KOMs today on ride (both by over 10%) fairly windy out ... read more

  12. VELO
    good 60 Min Zwift Ride 24.28 mi 01:04 22.7mph pace

    Trainer ride (272W/96RPM/141BPM) - Zwift 1 easy lap WU then 3 hard laps pushing the climbs and sprint, steady effort between

  13. swim
    good Long Swim 5250 yd 01:18 26:07 pace

    4x1000, 500 with paddles, 5x100 max effort, 250 cool down

  14. VELO
    good Recovery/Base Ride Trainer 21.06 mi 01:00 20.9mph pace

    30 min easy recovery then 30 mins at 240 watts

  15. RUN
    good Sprint Hill repeats 5.54 mi 00:47 08:25 pace

    Easy Warm up then 6 max effort hill sprints with active recovery between, easy cool down back home

  16. VELO
    great 90 Min Trainer Ride - ZWIFT 34.46 mi 01:31 22.8mph pace

    (272W/92RPM/138BPM) Easy WU Lap then 5 1/2 hard laps, pushing hard on the big climb and the sprint...legs were hard to wake up but they responded starting not the second lap

  17. RUN
    Brick Run 5.15 mi 00:44 08:30 pace

    Easy Brick Run right after trainer session, legs were pretty rubbery but HR was solid, good way to end a crappy day

  18. VELO
    good 60+ Trainer Ride - 4 Laps Swi... 24.47 mi 01:05 22.7mph pace

    Swift Island on trainer, 4 laps focused on the main climb and the sprint with steady effort between segments

  19. RUN
    great Easy Base Run 11 11.04 mi 01:36 08:41 pace

    strange cool front in town so long run HR Z2 only tonight, would have run more but it was getting late and long day tomorrow

  20. VELO
    good 60 Min Trainer Ride - Recovery 21.21 mi 01:00 21.1mph pace

    Mostly High Cadence/Low Watts recovery ride, spin the legs out on trainer