3944 total / 0 in 2019

Be consistent with training. 2012 goals are: Sub 5:00 Half Ironman, Sub 11:30 Full Ironman

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Quoc logged 3944 miles.

Last workout almost 6 years ago. Help get them back on track!

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  1. VELO
    TrainerRoad - Ericsson 18.6 mi 01:00 18.6mph pace

    mainset was 4x8' intervals around 90-95% of FTP on 4' RBI. First full cycling workout in a few weeks so happy to get back into the grove with the bike. Went beast mode at the end of the l... read more

    • Kevin H.
      Kevin H.

      Beast mode is right.

      almost 6 years ago Like

    • Tom H.
      Tom H.

      Really nice and consistent intervals, and that surge at the end was massive. Great job!

      almost 6 years ago Like

  2. FIT
    Post PYT Weight Session 00:54

    Deadlift 4x7 @ 210lbs on 2' rest. Dumbbell Bicep curls 4x8 @ 30 lbs during rest
    Benchpress 1x5, 2x6, 1x5 @ 145lbs on 2' rest. Single Arm Dumbbell Row 4x5 @ 50lbs during rest
    Parallel Grip... read more

  3. VELO
    Partial Ericsson 15.34 mi 00:50 18.3mph pace

    Ramping back up on the bike. 3 x 8min intervals @ 90-95% of FTP with 4 min RBI. Felt good going through the intervals but ran out of time due to a late start and work call. ... read more

    • Chris P.
      Chris P.

      A work call on your day off, suckage. Nice wattage though.

      almost 7 years ago Like

  4. VELO
    Partial Vandever 9.21 mi 00:30 18.4mph pace

    Crazy how much fitness goes away if you totally lay off a discipline for a week or so. This felt much harder than it should have been, esp for only 30 min ... read more

  5. RUN
    Lunchtime 5K Tempo on Treadmill 3.1 mi 00:21 06:37 pace

    Quick 5K treadmill tempo run during lunch. First 1/2 mile at 7:30 pace, then 6:31 pace until 3 miles where I dropped it to 5:45 pace to finish the run up. Felt about "right" for a tempo p... read more

  6. swim
    LAF Pool Session 3200 yd 01:12 39:48 pace

    Birthday workout incorporating "32". Decided on swimming 3200yds. 400 Free WU, 400 drills, 8 x 200yd free on 4:15. Touching between 3:28 - 3:21. 200yd kick w/ fins, 400 drills, 200 cooldo... read more

  7. FIT
    Strength Session 00:20

    Deadlift 4x6 @ 210lbs on 2' rest. Dumbbell Bicep Curl 4x8 @ 30lbs during rest
    Myotatic Crunches 1x12 @ 5lb weight
    Plank 1 x 60"

    quick session today but PRs on Deadlift and Bicep Curl tot... read more

    • Doug

      two weeks until the gun show!

      about 6 years ago Like

    • Quoc N.
      Quoc N.

      I've been doing 20 chin ups everyday to get the guns ready!

      about 6 years ago Like

  8. swim
    1500yd Warmup Swim 1500 yd 00:30 35:23 pace

    Warm-up swim before lifting. 1000yd free, 50 breast, 4x50yd free on 1:00, 200 CD

  9. RUN
    Weekly SRT Long Run 8 mi 01:02 07:42 pace

    Weekly run on the SRT. Def wasn't feeling great this morning as my pace was about 19 sec off from last week. Northlane Hill also gutted my legs this time around.

  10. swim
    1500 Stroke Work 1500 yd 00:36 42:02 pace

    Bunch of mixed stroke and drill work

  11. FIT
    Strength Session 00:48

    Benchpress 4x7 @ 145lbs on 3' rest. One Arm Bentover Dumbbell Row 4x5 @ 50lb during rest. Nailed the bench press!
    Weighted Dips 4x8 @ 15lbs with 4x12 captain chair crunches on 90 sec rest
    Dead... read more

  12. RUN
    10x400m in 90 sec @ 90 sec rest 5 mi 00:42 08:20 pace

    Std warm-up progression, then 1 mile WU run, 10x400m repeats in 1:30 @ 90 sec walking rest in between, easy jog/walk cooldown

  13. swim
    LAF 2700yd Swim 2700 yd 00:58 38:03 pace

    400 Free WU, 400 drills, 6x200yd free on 4:15, touching around 3:25, 400 drills, 300 CD. Avg SWOLF was 38! Not quite as good as Doug but still improvement.

  14. FIT
    Strength Session 00:38

    Benchpress 4x6 @ 145lbs on 3' rest. Bentover Dumbbell Row 4x5 @ 45lbs during rest
    Standing Military Press 4x5 @ 65lbs on 2' rest. Frontplanks 3x1' during rest
    Weighted Dips 4x7 @ 15l... read more

  15. RUN
    5K Treadmill Warm Up 3.1 mi 00:23 07:19 pace

    Easy 5K warm-up on the treadmill prior to lifting

  16. swim
    LAF Pool swim 2000 yd 00:51 45:15 pace

    Crappy swim because my upper body was feeling wrecked from yesterday's lift but good in that I got into the pool. My number one goal this winter is to be in the pool 3x a week (note to self: I... read more

    • Joe H.
      Joe H.

      Still a great job

      about 6 years ago Like

    • Doug
      Doug Nice Job
      Nice Job:

      Welcome to the gun show

      about 6 years ago

  17. FIT
    Strength Session 00:22

    1 - Deadlifts 1x4, 3x5 @ 210lbs on 2' rest. Bicep Curls 2x8, 2x7 @ 30lbs during rest
    2a - Weighted Dips 4x6 @ 15lbs added on
    2b - Parallel grip chin up 4x6 (sloppy)

  18. swim
    LAF 1500yd Warm Up Swim 1500 yd 00:31 36:16 pace

    basically easy cardio before my lifting session. 1000yd free, 4x50 free on 1:00 and 300 mixed stroke CD.

  19. RUN
    Weekly SRT 8-miler 8 mi 00:59 07:24 pace

    left later in the day while the sun was setting and ran back through the trail while it was dark which was kind of cool. Held a pace somewhere between easy/tempo that was sustainable. At mile 6.5, ... read more

    • Tom H.
      Tom H.

      Solid run, the SRT is kinda perfect for just putting one foot in front of the other and forgetting about everything else.

      about 6 years ago Like

    • Chris P.
      Chris P.

      Solid is the word, good run Q.

      about 6 years ago Like

  20. VELO
    2 x 20' at sweet spot 19.7 mi 01:00 19.7mph pace

    TrainerRoad Eclipse with main set being 3 x 20' intervals at sweet spot but cut it short after two intervals because it was getting late in the day and I needed to take care of some things. Bu... read more

    • Chris P.
      Chris P.

      Wow! Didn't see this one, 20' intervals, that's mental toughness right there

      about 6 years ago Like