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1. Matt A. VELO
   Matt rode 13 miles in 40 mins good 13 mi / 00:40 19.5mph pace

   Indoor trainer....easy spinning followed by 75 pushups, situps and 15 minutes of stretching.

   5 months ago
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2. Matt A. RUN
   Matt ran 1.5 miles in 13 mins goodLiberty CC – 1.5 mi / 00:13:00 08:39 pace

   Negative splits with no pain. Followed by swim.

   6 months ago
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3. Matt A. RUN
   Matt ran 2 miles in 18 mins good 2 mi / 00:18 09:00 pace

   Felt great. First real run in 3 weeks. Knee held out until 1.75. Long stretch. May be able to get the tri in this weekend!

   6 months ago
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4. Matt A. VELO
   Matt rode 21.92 miles in 1 hour and 18 mins good 21.92 mi / 01:18 16.9mph pace

   6 months ago
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5. Matt A. swim
   Matt swam 1150 yards in 18 mins good 1150 yd / 00:18

   300 meters in 4:46!

   6 months ago
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6. Matt A. swim
   Matt swam 100 meters in 17 mins great 100 m / 00:18

   300 m practice for Republic Tiger Tri in 4:56...that means race goal is 445 which is 30 seconds faster than last year. Bike of 12 goal is 40 (2 minutes faster) and run goal is 30 (pray for a healthy knee!) Total goal with transitions (415 total) 79 m... read more

   300 m practice for Republic Tiger Tri in 4:56...that means race goal is 445 which is 30 seconds faster than last year. Bike of 12 goal is 40 (2 minutes faster) and run goal is 30 (pray for a healthy knee!) Total goal with transitions (415 total) 79 minutes. Last year i did it in 82:25, the first year was 93.43. 79 minutes = REWARD!!!!! 81-82 = BBQ, 80-81 = massage less than 80= ratatat-tat

   Going for a run tomorrow. I've been on ibuprofen and using the tennis ball and rolling pin on the ITBS. Jo will work it over tonight with the rolling pin. TONS of stretching.

   6 months ago
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7. Matt A. RUN
   Matt ran 2 miles in 22 mins good 2 mi / 00:22 11:00 pace

   1 mile in my knee was killing. doctor tomorrow!

   6 months ago
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8. Matt A. swim
   Matt swam 900 meters in 15 mins good 900 m / 00:15:00

   6 months ago
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9. Matt A. swim
   Matt swam 300 meters in 5 mins and 4 secs good 300 m / 00:05:04

   6 months ago
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10. Matt A. FIT
    Matt did a fitness workout goodCrossroads Triathlon 7/25

    200 m swim in 3.12
    8 mile bike in 30
    2.1 mile run in 21
    Transitions 2 minutes

    TOTAL TIME 56.12. Two minutes faster than 2008. Knee acted up 1.75 into the run. Going to swim only this week. Then do speed work up to 15 miles on bike and 3 miles on t... read more

    200 m swim in 3.12
    8 mile bike in 30
    2.1 mile run in 21
    Transitions 2 minutes

    TOTAL TIME 56.12. Two minutes faster than 2008. Knee acted up 1.75 into the run. Going to swim only this week. Then do speed work up to 15 miles on bike and 3 miles on the run. Weight was 235. which is too much.

    7 months ago
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