John
Went through 3 x core sets after run to finish day.
- Miles:
- 7657 total / 0 in 2013
- Goal:
Sub 10 HR.Iron Man Cozumel 2011 top 10 age group, Get to Kona- 2xVT50 finisher- PRS 10:08 IMLP2011- 3:14:10 Atlantic City Marathon-4:54 Rev 3 Quassy
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John logged 7657 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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FIT
good 00:30
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RUN
8.29 mi 00:58 06:59 pace
2nd run today as a brick run after easy bike. Felt solid and was able to hold a nice pace while in target HR zone. Some core work and then recovery-food
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VELO
good 24.67 mi 01:26 17.2mph pace
Easy recovery ride 1:30 after first run of day. Very windy on way out.
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RUN
9.43 mi 01:06 06:57 pace
1st run of the day. I have another 1hr run after a 1:25 bike in 15 min. . I'm going for 3 hrs between runs. Had a blast of a run this morning feeling great after 5 hrs in saddle saturday.
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RUN
6.64 mi 00:51 07:38 pace
Brick run off bike for :50. Felt good after a long ride but temps helped stay nice and cool. Just beat the rain.
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VELO
102.55 mi 05:00 20.5mph pace
5 hr ride first part staying in hr z (130-140) last 1:10 in 140-155 Hr zone pushing pace. felt blah at first but started feeling better as ride went on. Fought a head wind on way out so return trip... read more
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swim
4200 yd 01:10 29:20 pace
Resistance swim with paddles.
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RUN
10.07 mi 01:18 07:46 pace
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VELO
38.48 mi 01:55 20.0mph pace
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RUN
2.4 mi 00:18 07:40 pace
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VELO
22.49 mi 01:10 19.3mph pace
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swim
4900 yd 01:20 28:44 pace
pull 1000,9x 100, 4x200 paddels, 7x100, pull 600, 5x100, 2x 200. This hurts all 100 and 200 all out effort or best sustainable
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VELO
33 mi 01:36 20.6mph pace
CPT ride with intervals.
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RUN
4.44 mi 00:32 07:13 pace
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swim
good 3000 yd
continuous @ 800 tt + 10 seconds
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FIT
00:25
Core work after run. Blah blah blah I'm smoked. food and rest.
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RUN
15.64 mi 01:55 07:21 pace
Brick run after an easy bike. First 1:30 z1 (140-150) last 25 min z2(150-163). Nice run but hot.
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VELO
32.03 mi 01:40 19.2mph pace
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VELO
Shoreman Half Iron 57.54 mi 02:31 22.9mph pace
Chose to just do Aqua bike so I do not need much recovery and can get back on volume for Ironman. End up 2nd place over all. This was my fastest pace for distance. Bike course was a little long. To... read more
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VELO
33.15 mi 01:49 18.3mph pace
John
Super run John! Great start to what looks like a great Sunday of training. Have a great day!
over 1 year ago • Like • 1 person
wow, awesome John!
over 1 year ago • Like • 1 person
Thanks guys it was a great day hope yours were as well
over 1 year ago • Like