David
Wee bit chilly: -1 air temp, -10 wind chill. That's a 71 degree difference from a run just 11 days ago. Welcome to Nebraska :). Extra hat over the "stick up hat", socks over gloves, do... read more
- Site:
- http://coachdavek.wordpress.com/
- Miles:
- 3409 total / 145 in 2012
- Goal:
2012 - continue PR's in 5k to Mara. Bust 4 hours in mara. Enter real swim events. More tri's. Big Horn 50k. CrossFit and Strength training. TSU!
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Entries
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RUN
good Home to 56th 5.13 mi 00:51 09:50 pace
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swim
good devaney 1500 1500 yd 00:38 44:04 pace
100 k w, 50-100-200 (45, 141, 341), 500pull 934, 50x2 bs 64, 100k, 12x25 under water fins no breath. 50 easy back kick
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swim
good Devaney 1050 yd 00:20 33:16 pace
Not much time before the swim team night at the Huskers basketball game. 500 warm up 9:22, 500 pull 9:24, 50 kick 1:02
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RUN
good around home loops 5 km 00:30 09:44 pace
Birthday party run for Heidi K. with Cash, George and Annaliese (from school on). Final 3/4 mile sprint with just Heidi after friends taken home.
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Great Performance:
Happy Birthday Heidi
3 days ago
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Since Heidi's an energetic yellow lab, a birthday run with dog buddies and one of her kids (Annaliese) is the best party of all!
2 days ago • Like
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swim
good devaney 1400 w lots of kicks 1400 yd 00:30 37:57 pace
200 kf, 500 pull 922, 100 kf&r, 100 139, 50 k, 50back, 50k, 50f 48, 50k, 50f w fin, 50 kick. 3x30 bands. Recovery
- FIT
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swim
good Devaney 1000 1000 yd 00:22 39:04 pace
500 pull - 9:07, 200 kick 5:36 then 300 (28:32 total) of 12 starts x 25 (8 free, 4 back) and some returns.
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FIT
good Warm up - mid swim 00:22
Warm up before swim - 25 reps of squats (air), w/ 25# dbs: jumps, squats, shoulder press, curls; 25 v'ups (4 stair runs). After 500 pull, 25 more v'ups, 25 hollow rocks to supermans, after kick bo... read more
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RUN
good 3/4 mile loop 0.75 mi 00:16 20:49 pace
Dropped Heidi off and put on weight vest (18#) and picked up 35# dumb bells. Mix of jog, walk with 10 curls along the way. Had to stop, drop dbs and walk/jog back a way about 4-5 times, then pick... read more
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RUN
good Home to 75th, Adams - 2.5 2.5 mi 00:23 09:13 pace
Warm up w/ Heidi. Since a week ago today it was 70 at this time, was in shorts and a tank top, decided to celebrate the post snow 38 degrees with shorts, tech shirt (the hideous cow from thunder r... read more
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We must not live to far apart.
5 days ago • Like
- Show 3 more comments...
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Rachael loved the other two (thank you)... but would not touch the cow shirt! Apparently race organizers need to consult 8-9th grade girls on what's in style.
5 days ago • Like
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Great Performance:
Awww!!! love this! : )
5 days ago
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RUN
good Wemsha and Adamsn 2.41 mi 00:31 12:55 pace
Good pace on the dryer ground - did about 1/2 mile snow lunge hop through Regents pond trail and up Adams and up on the berm. Lot of fun!
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FIT
good Shoveling - Beardsley way 5.4 mi 00:51 09:22 pace
Shoveling time after - helped kids build an awesome fort, driveway, sidewalks, back patios, helped out a bit.
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RUN
good Neighorhood snow streets - fr... 5.45 mi 01:15 13:47 pace
Beautiful snowy Yak Trak morning. 5 and 1/2 miles of slow slogging with Heidi Kohrell - kept in the tire ruts on side streets. Meadowlane and Rosemont area trees (sugar maple and ash) were hit pret... read more
- Show 4 more comments...
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Nice Job:
I knew if anyone would go out in it an run, it would be you.
8 days ago
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swim
Devaney 1000 1000 yd 00:27 46:59 pace
Drag practice like Lady Gaga! OK just brought a shirt and baggy shorts. 500 pull 9:51, then mix of 50's (k/f/p) and 2 x 25 w/ 25 push ups at each end.
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I thought I might drown at times ;-)
8 days ago • Like
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RUN
good Adams loop 2.06 mi 00:18 08:44 pace
Easy mile, 7:50 mile. Coming off a bit of a cold. Now bracing for Snowmagedden 2012!
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swim
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RUN
good LFG to Keystone to Maple and ... 6 mi 00:53 08:47 pace
Nice lunch time run and course. Held 8:25 on keystone trail (4 mi). Warm up mile down Indian HIll Rd/Dodge become the nice and nasty 3/4 mile hill finish (grade more severe than Killer Hill @ Pio... read more
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Nice workout, Coach.
12 days ago • Like
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RUN
good Home Mile 1 mi 00:07:38 07:38 pace
Drop Cash off then cap today's 3 fer with a timed mile. 7:38.
- Show 2 more comments...
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Been thinking of our start for Track Sherri. I'll post something for 2/13 or 2/20. East High at 6pm. I'm just sticking with same time/place. :)
12 days ago • Like
- RUN
- RUN
Good one! It was a challenging run to be sure. The only part on me that didn't freeze was my feet. Go Thorlo socks!
about 20 hours ago • Like • 1 person
I had heavy duty socks so warm toes, upper legs a bit cold, but fortunately it warmed up to 11 or so. We will probably be done with this stuff until the state farm run.
about 12 hours ago • Like • 1 person
Nice run! Socks over gloves...great idea!!
about 9 hours ago • Like