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Entries

  1. RUN
    great Run of the bike 3 mi 00:29 09:47 pace

    My 1st run of a 50 miles bike ride. Feeling good and more to come. Have a nice week everyone

  2. VELO
    great Sunday Ride 50 mi 03:33 14.1mph pace

    Nice and easy 50 miles ride and 3 miles run . Felt great all the way

  3. RUN
    great Running Saturday 16.08 mi 02:46 10:18 pace

    was schedule a 19 miler but do to weather did only 16 miles. with my older son.
    good break from the sun and no rain fo the rest of the run. felt great all the way and finished the last miles strong... read more

  4. FIT
    great 02:02

    2much rain to bike today..so we did all around workout: IT band rehab, Band, upper body, legs workout, foam roller and d stretches, it's good for HR recovery, feeling good..

  5. FIT
    great 01:30

    All around body workout

  6. RUN
    great wednesday Run 7.01 mi 01:07 09:29 pace

    Progressive tempo run. + CD with 2x1 std core and stretch.
    1 11:13.5 1.00 11:14
    2 9:35.4 1.00 9:36
    3 9:26.4 1.00 9:26
    4 9:22.4 1.00 9:23
    5 9:11.3 1.00 9:11
    6 9:07.4 1.00 9:08
    7 8:32.1 ... read more

  7. VELO
    great standup drills 18.34 mi 01:30 12.3mph pace

    Raining afternoon, not perfect for this drills so we did 4 laps.
    2 warmup, 4x drills, 1 recovery laps

  8. RUN
    great Long run Sunday 14.01 mi 02:31 10:45 pace

    Ran with my older son. Hard long run but I felt great all the way! and finished strong. Nuun for all run, enduralites every hr and gel 6 and 3 to the finish. ran with Altras torin, finished all wet... read more

  9. RUN
    great UPS 5K 3.1 mi 00:26 08:14 pace

    Good way to start te weekend..nice 5K. course PR. felt great all the way.
    Hot and Humid, on pure connect, no food, no water.

  10. VELO
    great Thursday Ride 26.59 mi 01:52 14.3mph pace

    Nice group ride, with pace line and drills the time goes fast.

  11. RUN
    great Easy day 8.65 mi 01:47 12:24 pace

    7 easy 1 tempo 4 x strides
    no food, no water, pure connect.
    1 12:43.6 1.00 12:44
    2 12:37.0 1.00 12:37
    3 12:30.1 1.00 12:30
    4 12:12.9 1.00 12:13
    5 11:42.7 1.00 11:43
    6 11:18.2 1.00 11:1... read more

  12. VELO
    great Tuesday Ride 13.61 mi 00:59 13.7mph pace

    workout for the day is done! short ride just before work, 3 x intervals, 3 x standup.

  13. FIT
    great Leg day 01:56

    IT rehab + Leg day 3x10 heavy and stretch.
    Happy and safe labor day everyone!

  14. VELO
    great Sunday Ride 36.8 mi 03:01 12.2mph pace

    Nice Ride w the group, easy very easy pace to recover ...felt much better then yesterday, nothing better then 8 hrs of sleep and good dense food to recover. My body feels stronger. Enjoy your Sund... read more

  15. RUN
    blah Saturday Long Run 17 mi 03:29 12:19 pace

    This run kicked my butt :( brain run..slow and easy 15 miles and 2 miles walking.
    Glad is done. Ran on Altras Torin, on nuun , 1 gel in the last 3 miles,
    Time to relax in the pool, stretches and... read more

  16. FIT
    great Upper body day 02:10

    2x1" Std Core, stretches and full Upper body work 2x10 ea. Mid-max weight.
    Off bike this week so I don't burn out.
    Feeling great!

  17. RUN
    great Bridge workout 7.08 mi 01:32 12:57 pace

    1 mile WU, stretch. +
    Bridge workout 3 x sprints up, 5x (1mile pace) down hills with fast walk up to recovery. shin sore, on nuun, brooks Pure connect. feeling good!!

  18. FIT
    great Leg day 01:43

    IT rehab + Legs full 3x10-15 heavy

  19. RUN
    good Sand Run 4 mi 01:00 14:54 pace

    1 mile run easy, 1 mile walk on deep soft sand, 2 miles run on medium soft sand.
    #chicagomarathon #ultratraining

  20. VELO
    great Group Sunday Ride 67.97 mi 04:36 14.8mph pace

    Nice group ride, felt great all the way..