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  1. VELO
    great Sunday ride 38.6 mi 02:46 13.9mph pace

    Group ride, on our usual south Florida weather, I stayed in the back on a easy heart rate recovery mode, the goal was to finish happy and feeling good.
    Happy to finish another hard week of trainin... read more

  2. RUN
    tired Kick butt run ( interval, gro... 20 mi 04:14 12:42 pace

    First long run after 50 miler in May. From South Miami to key Biscayne, nice hot south Florida weather, Ran alone the first 5 miles and the last 4 as intervals, to practice fast walk and endurance ... read more

  3. FIT
    great Core + Upper Body 01:21

    2x1" Core workout as WU and Full Upper body 2x15 ea. mid weight. 1-30 sec rest max. feeling good, now let's go to work! #chicagomarathon Ultratraining

  4. RUN
    good Downhill Training repeats 7 mi 01:23 11:49 pace

    I went for this run with nothing..Zer0 motivation...Hard and stressful day, not much sleep :( . Started the run slow, and slowly I got in to the workout, felt better, finished feeling great! It... read more

  5. FIT
    good Leg Day 01:45

    IT rehab + Full Legs 3x16 mid weight 60 Days to #chicagomarathon

  6. VELO
    good Tuesday Ride 13.75 mi 01:01 13.5mph pace

    One hour bike this morning before work and after a MonDAYOFF. Have a great day everyone

  7. VELO
    great Sunday Ride 35.75 mi 02:18 15.6mph pace

    Training effect says 5.0 but I feel great!! Have a great Sunday everyone!

  8. RUN
    good Satuday long run 15 mi 02:49 11:17 pace

    Time to increase the miles,..1st 15 miler, easy and hard at times with 2 different groups, on and off pace working on cadence and form. Hot and humid as usual. only on 3.5 hr. sleep, shoe: Altras ... read more

  9. RUN
    great WU-CD 1 mi 00:45

    WU with DS.
    CD with STD core 1x1"
    plus Stretch

  10. RUN
    great Tuesday Intervals 6.01 mi 01:01 10:06 pace

    Intervals on grass, 6x sprints "L" Half soccer field + 6xMP around the track (outside) with short recovery walk. ran on brooks cadence, after work, 2nd workout, no gels, no food. Felt gre... read more

  11. VELO
    great Tuesday Ride 12.5 mi 00:58 12.9mph pace

    Hard to wake-up, but glad we did it. just before work, nice fat burning ride with my wife with 4x60 sec to max cadence intervals, no gels, no food. now..time to work and recover for another session... read more

  12. FIT
    good Leg day 01:31

    late Last night workout after work, no time to update. Did IT band recovery to warmup plus full leg full leg workout, no bands. 3 sets x 10 reps to max weight ea. Legs getting easy, next week will ... read more

  13. FIT
    great Cooldown 00:45

    Recovery time after a nice meal and hot/cold shower. - Std. Core Workout, Dinamic stretch, did the roller , the stick and stretch.

  14. VELO
    great Sunday Ride 35.59 mi 02:17 15.5mph pace

    Hard to wake-up today ar 5:30 ! Glad I did, awesome learning ride with group .
    What was challenging a month ago when I got my bike now feels good. I Stayed in front, helped others and had fun. It&#... read more

  15. RUN
    great Running Saturday 12.2 mi 02:13 10:53 pace

    Hot Day to run and Hard progress run.Way off my marathon pace,
    Not Happy :( Got to improve!! Great Saturday everyone!

  16. VELO
    great Thursday Loop 24.09 mi 01:37 14.9mph pace

    Wet Ride today with the group. Felt great all the way.

  17. FIT
    great Upper body day 01:39

    Std core workout with 6 exercises 2 sets x 1min each. plus full upper body, 2x10, all exercises to max with short recovery.

  18. RUN
    great Down Hill Repeats 6 mi 01:07 11:06 pace

    2nd workout of the day on the Key Biscayne bridge with Wife. Easy jogging up and 5K pace down with short walk recovering. Late workout because work, but it's done!
    Back on the Brooks adrenali... read more