Gary
Part 1 of 3 today, easy running except for two 1 mile tempo segments
- Site:
- http://bespecialtoday.wordpress.com/
- Miles:
- 17268 total / 2298 in 2013
- 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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Entries
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RUN
good Easy Run with Tempo 7.09 mi 01:00 08:31 pace
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VELO
good To the Brazos and Back 46.02 mi 02:01 22.8mph pace
120min/250W+ Target (Averages 258W,90RPM,135BPM) legs were a little off today but solid ride to the Brazos River and back, fairly windy today
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RUN
great Easy HR Zone 2 Run 13.21 mi 01:57 08:49 pace
nice and easy this morning, HR Zone 2, felt very relaxed and comfortable
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VELO
great 90 Min Watts Target Ride 34.93 mi 01:30 23.3mph pace
20 min WU (260 Watts,96RPM) then 60 Min HIM Watts (277 Watt,94RPM Averages) cool down 10 mins easy (234Watts, 80 rpm)
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VELO
good 90 Min Trainer Ride 33.34 mi 01:30 22.2mph pace
2x30 min fairly light (236 Watts Aver each) then 5x1min low cadence big gear (350 Watts Aver) with 2 min very light spin out between sets, 15 min fairly light to end (236 watts aver)
- swim
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RUN
great 75 Min Easy HR Zone 2 Run 9.1 mi 01:18 08:32 pace
Up early, HR Zone 2 only, fear this might be one of the last cool mornings for at least the next 5 months, almost no moon but lots of stars
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The stars were amazing. :-)
12 days ago • Like
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VELO
good 90 Min Ride Watts Target 34.02 mi 01:31 22.6mph pace
10 Min easy WU (223W,92RPM) 65 Min 250+Watts Target (257W,93RPM) 15min CD (216W,97RPM)
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You are going to crush the IM course, Gary!
13 days ago • Like
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I thought you were doing Texas! Florida will be awesome too! I was looking at the "taper" you were in and was scratching my head! LOL
Maybe I will do an out of state IM at some point too!13 days ago • Like
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Yep, I am a stuck in the middle of high fitness and a little too far out to start my big push for IM Florida, I have a plan but motivation and execution can be a little hard since panic is so far off ;)
13 days ago • Like
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- swim
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RUN
good 90 Min Run 10.82 mi 01:37 08:55 pace
Easy run in the woods, best therapy in the world, HR zone 2
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Trails cure everything. I'm certain that is a fact. Magic happens out there. :-)
16 days ago • Like
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VELO
good 60 Min Trainer Ride HR Zone 2 22.06 mi 01:00 22.0mph pace
Easy spin on trainer (239watts, 134BPM, 92RPM) All in HR zone 2
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RUN
60 Min Tempo Run 7.62 mi 01:01 08:02 pace
20 Min Warm up then 2x10min Tempo (7:09 & 7:02 MPM Pace) with 2 min active recovery between, easy cool down rest of the hour....my running has certainly suffered in the last month, target was 3... read more
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VELO
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swim
Aerofit 2500 yd 00:37 26:18 pace
Easy 500 warm up, 500 hard, 10X100 leaving on 1:35, 250 hard, 250 cool down...first swim in nearly 3 weeks....reminds me of why swimming is such a challenge for me mentally....decent workout though
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RUN
good HR Zone 2 Lick Creek Park 7.05 mi 01:02 08:51 pace
Easy running in Lick Creek Park this morning, HR Zone 2 only
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VELO
great 2 Hour Watts Ride 52.59 mi 02:15 23.4mph pace
15 Min Easy Warm up then 2x15 min 290+ Watts (298, 299),then 2X10 min 300+Watts (302,305)then 2X5 min 320+ watts (325,320)5 min activer recovery between all sets... easy cool down rest of the time ... read more
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RUN
good 75 Min Easy Run 8.57 mi 01:16 08:52 pace
HR zone 2 for first hour then a tempo mile with short cool down, legs felt better today and left foot seems to be also getting better, finding motivation again to get things lined back up for the b... read more
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VELO
good 60 Min Trainer Ride 22.11 mi 01:00 22.1mph pace
(241 Watts on 90 RPM, 133 BPM) on trainer, even paced effort for 60 mins
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VELO
good 60 Min Ride - Trainer 22.11 mi 01:00 22.1mph pace
Might be finally getting the funk out, 3X5min at HIM Watts (271,279,276 @95RPM) with 5 mins active recovery between, 10 min build set from easy to hard then 5x1min standing constant effort (350 Wat... read more
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RUN
alright Short Easy Run 5.03 mi 00:44 08:38 pace
off for a week while strep raged through the house, didn't get it but needed to take some time off of training, short easy run, HR zone 1 and 2, legs and hip flexors were very tight
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Good for you getting out there. Hope all is well at the home front now.
26 days ago • Like
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Amazing ride!
6 days ago • Like