Chio
OCEAN SWIM! Sunny 63F / 17C (air), 71F / 22C (water). My third 10 km race of the OW season, my first unassisted 10 km swim in unprotected waters... ever! Will fill in the blanks later, but here are... read more
- Miles:
- 5212 total / 0 in 2017
- Goal:
stay injury-free :: lose the cupcake-top :: avoid burn-out
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Chio logged 5212 miles.
Last workout almost 4 years ago. Help get them back on track!
Entries
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swim
great Coming Clean :: Day 273 10879 m 03:15 28:50 pace
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walk
great Coming Clean :: Day 272 5 mi 02:00 24:00 pace
SIGHTSEEING with Y! Sunny 72F / 22C. Took the scenic route to packet pick-up, then to dinner and dessert.
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swim
great Coming Clean :: Day 271 4000 yd 00:59 25:47 pace
Another capless swim! An older dude was standing by my lane all during warm-up, so I asked if he wanted to split a lane. "Oh, no thanks. I'm just baffled by your stroke; You don't ki... read more
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swim
great Coming Clean :: Day 270 4000 yd 01:03 27:51 pace
Found a new-to-me pool that will allow me to enjoy capless swims for a few more weeks. After adjusting to the "depth" (3.5~4.5 feet), flags and walls, I started in on my first swim in wee... read more
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Nice Job:
Nice swim back!
almost 4 years ago
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walk
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RUN
good Coming Clean :: Day 269a 3.76 mi 00:40 10:36 pace
GROUP RUN! Fair 84F / 29C. Perhaps it was the excitement of returning to the group earlier than anticipated? Bolted out at a 9:30 pace for the first 2.5 miles. Then my right ITB told me to slow dow... read more
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haha, that is not what stomach cramps tell me :)
almost 4 years ago • Like
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hi, for ITB you should strengthen your hip abductors. you know squats and lunges helps alot. I had the same problem. Now I can run :)
almost 4 years ago • Like
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Same here always injured when I run a lot. So I try do some core training to prevent injuries.
almost 4 years ago • Like
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FIT
great Coming Clean :: Day 267 01:04
PILATES, not YOGA! Once again, A baffles my body with 3 lb. weights. Did a bunch of mid- and lower-back exercises that didn't hurt one bit (but I'm sure I'll feel tomorrow). The one ... read more
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Great work!
almost 4 years ago • Like
- Show 3 more comments...
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Sounds like an intense workout with the 3lb, good job! Do you like it better than yoga?
almost 4 years ago • Like
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@stephen - haha - i still got a few more years ;)
@richard - thanks - i do prefer pilates over yoga, but like many aspects of (hot flow) yoga. i could tell my legs were getting stronger when i was going on a regular basis, and plan on returning when it gets a little cooler outside :D
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walk
great Coming Clean :: Day 264 2.33 mi 00:35 15:01 pace
DOUBLE-JUMP HUMP DAY! Cloudy 79F / 26C. Paid Abe a visit on this historic day in the Nation's Capital!
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VELO
good Coming Clean :: Day 263 5.05 mi 00:14:00 21.6mph pace
warm-up = 14:00
stretch + foam-rolling + 100 crunches + 100 skips = 26:00+ -
VELO
good Coming Clean :: Day 262 4.69 mi 00:13:00 21.6mph pace
warm-up = 13:00
stretch + foam-rolling + 100 skips + 50 calf lifts / lowers = 26:00+ -
FIT
great Coming Clean :: Day 261 01:10
PILATES, not YOGA! Been a few weeks since my last class. A really worked our hips and shoulders today. Amazing how painful 3 lb. weights can be after a while!
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VELO
good Coming Clean :: Day 259 4.69 mi 00:13:00 21.6mph pace
warm-up = 13:00
stretch + foam-rolling + 100 skips + 2 x (25 calf lifts / lowers + 25 toe lifts / lowers) + 100 crunches = 27:00+ -
VELO
good Coming Clean :: Day 258 4.69 mi 00:13:00 21.6mph pace
warm-up = 13:00
stretch + foam-rolling + 100 skips + 100 crunches = <28:00 -
VELO
good Coming Clean :: Day 257 4.32 mi 00:12:00 21.6mph pace
warm-up = 12:00
stretch + foam-rolling + (20 + 10 + 5 + 5 + 5) double-jumps + 2 x (25 calf lifts / lowers + 25 toe lifts / lowers) + 100 crunches = <27:00DOUBLE-JUMP HUMP DAY! They came much e... read more
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FIT
great Coming Clean :: Day 255 2.15 mi 01:50 51:05 pace
STAND-UP PADDLEBOARDING with Alex W.! Fun times at the reservoir, especially when the boats and jetskis came through!
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walk
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swim
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swim
great Coming Clean :: Day 254a 10412.5 m 02:46 25:40 pace
RESERVOIR SWIM! My second 10k of the OW season!
PRE-RACE: Was gonna sit this one out this year, but when the opportunity came up, I couldn’t help myself. C, my trusty kayak escort that I’ve pa... read more
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Wow! That sounds amazing! Good job!
almost 4 years ago • Like
- Show 6 more comments...
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You're an Inspiration:
Amazing & Congrats!!!!!
almost 4 years ago
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You're an Inspiration:
#tmi but very talented. Incredible pace for a 10K. You're an animal Chio!
almost 4 years ago
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swim
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walk
Wow that sounds so amazing and empowering! Great swim!
almost 4 years ago • Like
amazing open water stuff
over 3 years ago
Wow, that's great!
3 months ago