Neal
yep, going to feel that in the morning. Good times in Nancy's 12:30 class.
- Miles:
- 3272 total / 1215 in 2013
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Entries
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FIT
- swim
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VELO
good church - intervals 21.79 mi 01:17 16.9mph pace
Description: 10 min easy spin
10 min at difficult tension at about 50-60 rpm 200-210W
5 min spin easy <135W
10 min at difficult tension at about 50-60 rpm 200-210W
5 min spin easy
Increase gear ... read more -
VELO
good here and there 64.33 mi 03:43 17.3mph pace
Special thanks to Lauran for getting up at 0445 to meet me for a training ride when she isnt even training for a race. Thanks to Chad B, Stephen F, Rusty and Regina for joining me for part 2. Had... read more
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RUN
good All around the 'lakes 9.04 mi 01:35 10:32 pace
Plan had 90 min. Did the first 30 solo, circled back to the shop and met up with Chad B, Frisby and "the faux pas" runner with Chad. Did Turkey Burner solo the the Wynlakes 10k with the... read more
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Swimming this afternoon?
12 days ago • Like
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Good seeing you this morning. Nice run.
12 days ago • Like
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Good to see you this morning, nice run
12 days ago • Like
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VELO
good EC loops 15.74 mi 01:03 15.1mph pace
Loop 1 was cut short due to some equipment issues with Jess' new pedals and shoes. Loop 2 was a bit more peppy. Finished up with some sprint intervals up Old Federal.
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swim
good AUM 2100 yd 00:39 32:57 pace
400 - 75 swim, 25 kick; 4x100, 4x50, 3x100, 3x50, 2x100, 2x50, 100, 50 all with paddles and buoy, 200 cool down
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RUN
good AUM treadmill 5.22 mi 01:00 11:29 pace
Hill intervals. 20 min warm up then 8 x 2 min @ 5% grade with 2 min recovery then 10 min cool down
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swim
good AUM 3400 yd 00:59 30:40 pace
4x100, 6x50 as 25 drill, 25 swim, 10x100 with paddles, buoy and bands, 5x300 with paddles and buoys @ HIM pace, 200 cool down
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VELO
good Church and Back 22.8 mi 01:26 15.9mph pace
decided to head out to the Church for some intervals. 1 min sprints (standing, sitting, aero) with 1 min recovery x 4, just chilled on the way back
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swim
good AUM 2000 yd 00:38 33:01 pace
40x50 - 5x50 no gear, 30x50 with every 5th as sprint, 5x50 cool down
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RUN
good treadmill hill intervals - AUM 01:20
20 min warm up, 8 x 2' @ 5% with 2' recovery, 15 x 30s @ 5% @ 80% effort with 30 sec recovery standing on side of treadmill, remainder - cool down
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swim
good AUM 2500 yd 00:58 40:39 pace
400 warm up(75 swim, 25 kick), 16x25(25 sprint, 25 easy), 4x100, 4x50, 3x100, 3x50, 2x100, 2x50, 1x100, 1x50 all with paddles and buoy, 200 cool down
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swim
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RUN
alright da Hood 2.58 mi 00:30 11:44 pace
short brick off the bike. holy cow its hot and humid, when did summer arrive? March?
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VELO
good Pain Cave 15.43 mi 01:00 15.5mph pace
Decided not to drive into town for EC loops. The pain cave is a great place to serve up some pain cakes. Its about saddle time and avg pwr at this point.
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swim
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VELO
good Pain Cave 22.43 mi 01:30 15.0mph pace
L was out of town so I had to do what I could. Good times in the ol garage.
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swim
good Open Water Swim - Pensacola t... 3.53 yd 02:50 84827:53 pace
Holy cow thats a long swim. See my FB for a better review.
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RUN
good Pensacola Beach Tri 3.07 mi 00:30 09:47 pace
Yep, it got hot. I wish I would have realized I was so close to breaking 30 for the 5k and would have jumped at the finish line.
Enjoyed that ride! Let's do some more of that.
9 days ago • Like