Alain
Steady 3km with a few laps with pull-buoy. the strengthening of these last day is starting to yield. It all felt fairly easy.
- Site:
- http://2seventy.wordpress.com/
- Miles:
- 13732 total / 943 in 2013
- Goal:
1. 3:08 at Boston Marathon 2. Leaner, Stronger, Lengthier 3. Have fun at my 3rd IM in Austria
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Entries
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swim
great LONG SWIM: Steerenbad, Wassen... 3000 m 01:05 34:52 pace
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RUN
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FIT
great Tennis, Duffield House, Stoke... 02:00
it was great to play singles and doubles with colleagues. Great cross-training. My aductors and glutes are SORE!!!
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FIT
S&C: Core and Yoga Stress Red... 01:10
30 min of Own body weight strengthening following by 40 min yoga. Always overdue, always more than needed.
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VELO
tired RECOVERY: Bleiswijk Loop, NL 80 km 02:55 17.0mph pace
Great new course done with Joel at recovery pace. My legs are still shot from the HIM last week.
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RUN
tired RECOVERY: small Meijendel Loo... 12 km 01:05 08:43 pace
Legs are still hurting from that HIM + this hour of body pump on Thursday!
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FIT
great Body Balance: Azzurro Wellnes... 01:00
Following the Body Pump..I did some Body Balance. yoga, pilates, etc.. with music...weird...but fun
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FIT
great Body Pump: Azzurro Wellness, ... 01:00
First time ever lift some weight in a group with music. Weird...but fun...more importantly exactly what my anorexic tooth-picky legs need.
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RUN
good RACE: Half IM Tri-Pfalz, Kais... 21.1 km 01:40 07:37 pace
The weather got better. I need 8km of feet pounding to defreeze the toes. I could pick up the pace afterward and ran what was my best perf at a half-IM. I was caution, as I bonked the previous 3 Ha... read more
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Even though you dont seem to have trained much for the race, you still put together an amazing result. Well done!
11 days ago • Like
- Show 4 more comments...
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Amazing performance Alain! You're continuously improving! What's next?? :)
10 days ago • Like
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VELO
tired RACE: 1/2 IM Tri-Pfalz, Kaise... 90 km 02:47 20.1mph pace
A brutal course in awful conditions. This was ranks No1 in the Evil Triathlon League of Evil. Elevation gain: 1200m (4000ft). Cold 8C, windy, rainy (incl. hail). The downhill were the worst with bo... read more
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I think we had better conditions on our bike ride in Mallorca. Great time!
11 days ago • Like
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Nice Job:
sacré perf...
10 days ago
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swim
alright RACE: Half IM Tri-Pfalz, Kais... 1900 m 00:35 29:21 pace
Air temp, 7 degrees at the start. Lake 16 C. So it felt relatively warm. I was so happy to see my cousin swim next to me the whole time. I then took the lead and he put himself behind my feet for s... read more
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RUN
great RECOVERY: Hohenecker Wald, Ka... 5 km 00:30 09:39 pace
Easy jog with host in Germany across in the hilly forests of Kaiserslautern. Enjoyable and relaxing before the race
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VELO
great RECOVERY: HIM Tri-Pfalz Cours... 35 km 01:15 17.4mph pace
Reco ride with Joel. The climbs are steady and less steep than I thought. Tough but fast course that I should be able to master at a higher then 30kmh on avg.
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i realise today that i met my first goal. I had forgotten that i planned to run in 3:08 in Boston, but this is exactly what I did. Second goal, just have fun at the IM Austria...and so will I.
3 people liked what Alain said -
RUN
great INTERVALS: Wassenaarseslag, NL 8 km 00:40 08:02 pace
4x400m intervals with Joel. otherwise easy. Just sharpening the knives before the race...
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swim
great Intervals Swim: Sterenbad 25m... 2000 m 00:45 36:12 pace
It really went well considering I have only swam...4 times...this year (3 in the last 9 days). I threw in 4x100m in 1:35, 1:30, 1:37, 1:35. followed by 500m pull buoy and finishing with 5x25 all out.
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Great swim!
18 days ago • Like
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VELO
great LONG RIDE: Green Heart Loop, NL 131 km 04:30 18.1mph pace
Best ride of the year because I could wear shorts for the first time and ditch my gloves. Also because it was fun to ride with the Jewish stallion today! 10 min yoga afterwards
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FIT
YOGA: quick post run recovery 00:20
My traditional sequence after a run, but this time showing my running mate how to do this. Holly molly is he not-so-flexible!
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I should probably look into Yoga. I'm not so flexible either....
19 days ago • Like
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RUN
great Wassenaar Farm's Out 10.5 km 00:50 07:39 pace
Great 5km tempo run, with the last km finishing in sprint averaging at 3:43! Glad to see my partner getting stronger, it is more fun now.
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RUN
great BRICK: Wassenarseslag, NL 6 km 00:30 08:02 pace
A quick one of the bike with Joel. First brick this year... opla.
Loading people...
good reminder .. haven't done pilates in ages!
7 days ago