Austin
Got replacement bike at last and finally got out again. OK wee midweek spin, nothing special.
- Site:
- http://couchpotatotoironman.blogspot.com/
- Miles:
- 4475 total / 0 in 2012
- Goal:
Half Ironman and Marathon PR's this year
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Austin logged 4475 miles.
Last workout 7 months ago. Help get them back on track!
Entries
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VELO
good 17 mi 01:01 16.7mph pace
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RUN
6.22 mi 01:00 09:38 pace
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RUN
good 6 mi 00:52 08:43 pace
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RUN
blah 6 mi 00:58 09:38 pace
Slow.. felt heavy, legs sore. Meh.
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VELO
great 50.11 mi 03:00 16.7mph pace
Decent enough long ride. First for ages. Felt pretty good and feeling grand afterwars. Fairly slow but good. Bike acting up again though. The front crank is f**ked
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RUN
alright 3 mi 00:24 07:55 pace
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RUN
blah 5 mi 00:48 09:31 pace
Legs tired, heavy and sore tonight. NOt great afer a few days off but i guess i pushed it a bit last night and didnt get enough sleep.
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RUN
good 4 mi 00:32 08:02 pace
Stepping it up.. extra mile. First two were easy, third wasnt.. fell to bits on the last 0.2 miles, lost time there. 7:19, 7:24, 7:50
0.25m WU
3 X sub 7:30
0.25m CD -
VELO
good 20.14 mi 01:12 16.9mph pace
Easy enough spin, weee bit of climbing :D (1200ft)
Bike was making insane clanking noises which totally messed up the enjoyment. -
RUN
alright 3 mi 00:24 08:04 pace
Still kicking off bug I picked up while travelling. Also, late at night and full stomach = Tough run. First mile @ 7:25, second, couldnt sustain it and dropped to 7:45
0.5m WU
2 X 1 mile @ ~ 7:30
0... read more -
RUN
6 mi 00:57 09:25 pace
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RUN
great 4.01 mi 00:32 08:06 pace
Bit of speedwork down by the charles.
1m WU
2 X mile repeats (both under 7:30)
1m CD
Nice flat route.. felt good. -
RUN
great 6.02 mi 00:54 08:54 pace
Beautiful run down by the Charles river on a lovely sunny boston evening. Awesome.
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RUN
5.94 mi 00:48 08:09 pace
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VELO
22.87 mi 01:15 18.3mph pace
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RUN
6 mi 00:54 08:59 pace
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VELO
great 17.55 mi 01:01 17.4mph pace
Zone two ride after last nights harder effort. Still pushed it in sections but heartrate stayed prettty low overall. Felt good.
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VELO
great 19.3 mi 01:02 18.8mph pace
Gregs 3 X 15s workout.
3 X 15 mins hard, with 5 mins recovery.
Was high zone4/ into zone 5 for hard efforts. recovered in zone 2. - RUN
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VELO
great 18.86 mi 01:04 17.8mph pace
first ride on the boadman. Did another 10mile TT. Same time as the other night.. ride home was a bit faster. Not bad as all done without aerobars. Bike feels good. needs a few tweaks on position bu... read more
Austin
