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Entries

  1. Swbkrn's Photo Swbkrn PRO
    FIT
    good CrossTraining@24Fit

    Rowing Machine/Stairmill/Weights/Core/Stretched.

    about 3 hours ago
    • Dale T.P
      Dale T. Nice Job
      Dale T. Nice Job:

      Great combo of workouts Jay!

      about 1 hour ago

  2. Swbkrn's Photo Swbkrn PRO
    swim
    good Swim@LifeTime 3800 m

    100sw/200paddles+bouy/300sw/400pb/500sw/600pb/500sw/400pb/300sw/
    200pb/100sw. Cooled down with 200 mix strokes.

    1 day ago
  3. Swbkrn's Photo Swbkrn PRO
    RUN
    good Brick Run 10.2 mi

    Really happy with this run. Kept a steady pace completing several loops in breakaway. Only walking breaks were to take in fuel. Took in a GU and water at 3 miles. Drank some dilute coke at miles 5 ... read more

    2 days ago
  4. Swbkrn's Photo Swbkrn PRO
    VELO
    good Run Focused Brick 28 mi

    wu: 10 min easy spin.
    ms: 5 X (8 min hard/2 min easy) mixed with push up circuit. Regular/twisting to side plank/scorpion/tricep/one arm on balance disc.
    ms: 5 X (8 min hard/2 min easy) steady.

    2 days ago
  5. Swbkrn's Photo Swbkrn PRO
    FIT
    good Cross Training@24Fit

    Rowing Machine/Stairmill/Weights.

    4 days ago
  6. Swbkrn's Photo Swbkrn PRO
    RUN
    good Hill Repeats 5 mi

    wu/6 X hill repeats/cd. Stretched.

    5 days ago
  7. Swbkrn's Photo Swbkrn PRO
    VELO
    good Spin/Sculpt 16 mi

    Nice workout with Janice!
    Warm up 12 min with 4 X 30 sec sprints.
    360s with dumbbells/super squats/situps
    Bike: 1 min easy/10 min hard/1 min easy
    V-situps with dumbbell/lateral squat walk with band... read more

    6 days ago
    • Dale T.P
      Dale T. Nice Job
      Dale T. Nice Job:

      Great workouts man... Good work!

      6 days ago

  8. Swbkrn's Photo Swbkrn PRO
    swim
    good Swim@LifeTime 2600 m

    wu: 300sw/200kick/4X50fins/300pull
    ms: 2 X (400sw/25tarzan/25sw/50paddles/100sw/25tarzan/25sw/50paddles)
    cd: 200 mix

    7 days ago
  9. Swbkrn's Photo Swbkrn PRO
    RUN
    good Moderate Endurance Brick 4.2 mi

    Small breakaway loop. Finished up with a stretching session.

    8 days ago
  10. Swbkrn's Photo Swbkrn PRO
    VELO
    good Moderate Endurance Brick 22 mi

    Spinervals 17.0 Aerobic Base Builder II mixed with strength and core. Enjoyed the wife's company!

    8 days ago
    • Dale T.P
      Dale T. Nice Job
      Dale T. Nice Job:

      Excellent spin... Way to go!

      8 days ago

  11. Swbkrn's Photo Swbkrn PRO
    VELO
    good Spin/Sculpt 15 mi

    Nice workout with Janice!
    Warm up 12 min with 4 X 30 sec sprints.
    Side planks with lateral leg raises/super squats/pushups
    Bike: 1 min easy/10 min hard/1 min easy
    Straight arm planks with single ar... read more

    11 days ago
  12. Swbkrn's Photo Swbkrn PRO
    swim
    good Swim@LifeTime 2000 m

    Pyramid swim alternating with paddles.

    12 days ago
  13. Swbkrn's Photo Swbkrn PRO
    RUN
    good Hill Repeats 5 mi

    Enjoyed the wife's company for part of the workout. wu/6 X hill repeats/cd. Stretched.

    13 days ago
  14. Swbkrn's Photo Swbkrn PRO
    RUN
    Brick Run 6.2 mi

    Breakaway Loop. Stretched. That finished phase I of the training. Recovery next week and then phase II starts.

    16 days ago
  15. Swbkrn's Photo Swbkrn PRO
    VELO
    good Brick Workout Bike 25 mi

    Spin/Sculpt Session
    Warm up: 12 minutes with scattered sprints.
    MS: 7 X (1 min easy/10 min hard/1 min easy) mixed with pushup and core circuit.

    16 days ago
  16. Swbkrn's Photo Swbkrn PRO
    swim
    good Swim@LifeTime Fitness 2500 m

    2000swim/500paddles.

    17 days ago
  17. Swbkrn's Photo Swbkrn PRO
    RUN
    good Brick Run 3.2 mi

    Steady run through the hood. Stretched.

    18 days ago
  18. Swbkrn's Photo Swbkrn PRO
    VELO
    good Brick Workout Bike 12 mi

    Spinervals 1.0 Ride Strong.

    18 days ago
  19. Swbkrn's Photo Swbkrn PRO
    FIT
    good Strength&Core@24Fit

    Mixture of cable, weight, and core machines.

    19 days ago
    • Dale T.P
      Dale T. Nice Job
      Dale T. Nice Job:

      Great work Jay... Way to get it done!

      19 days ago

    • Sarat
      Sarat
      Sarat

      Great combo of workouts....love to see your variety of workouts..

      19 days ago • Like • 1 person

  20. Swbkrn's Photo Swbkrn PRO
    RUN
    good Brick Run 3.2 mi

    Tempo Run. Finished up with a stretching session.

    20 days ago