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1. Sol
   FIT
   injured Back Issues

   Have been having some lower back 'soreness' going back to last season, but Tuesday morning it was like7 on 10 scale when I moved the wrong way just getting out of bed and possible disk re... read more

   12 days ago

   • Comment

   • 

     Chelsea D.
     Chelsea D.

     ick! Hope the "rest" helps and it's nothing more serious!

     12 days ago • Like

   • 

     Corey M.
     Corey M.

     I remember you having this back flare up last year as well. Possible bike fit issue? Because I am reconsidering going to get my fit rechecked because of some lower back soreness when aim pushing hills and wind. Hope you get it all worked out! You coming into Wi at all this summer?

     11 days ago • Like

   • 

     Shaun R.
     Shaun R.

     Are you working out at AT?

     5 days ago • Like

2. Sol
   VELO
   alright B-Pwr 33.5 mi 01:32 21.8mph pace

   f/h: 1.5x24oz GA+protein; Extreme Endurance
   Legs were feeling dead - HR was looking fine and actually low for the RPE on the legs. Gutted out as much of this as I could, then finished up with 30... read more

   f/h: 1.5x24oz GA+protein; Extreme Endurance
   Legs were feeling dead - HR was looking fine and actually low for the RPE on the legs. Gutted out as much of this as I could, then finished up with 30min hard later in the day.

   10min w/u
   10xrepeats:
   1:35@300W/60rpm
   3:25@191@/95rpm

   14 days ago

   • Comment
3. Sol
   swim
   alright S-Spd 1550 yd 00:31 35:41 pace

   Paid for yesterday's hard 1500 effort today. My "recovery" sets didn't feel so bad and HR/breathing came under control pretty easy, but the sprint sets was just w/o power from ... read more

   Paid for yesterday's hard 1500 effort today. My "recovery" sets didn't feel so bad and HR/breathing came under control pretty easy, but the sprint sets was just w/o power from the arms.
   500wu
   7x
   50@:45 target
   100@2:00-2:15 target

   14 days ago

   • Comment
4. Sol
   RUN
   alright R-Ez 9 mi 01:12 08:00 pace

   f/h: none
   got the family hooked up on their bikes, including Heather with Jacob and Andrew in the towbehind, and headed out for an 8miler. some tire issues, minor meltdowns of 5yr olds etc exten... read more

   f/h: none
   got the family hooked up on their bikes, including Heather with Jacob and Andrew in the towbehind, and headed out for an 8miler. some tire issues, minor meltdowns of 5yr olds etc extended this to 9 for me. 8 for them. Legs just didn't feel strong for the easier pace. still battling some petelar tendonitis in left knee.

   16 days ago

   • Comment
5. Sol
   FIT
   great Weights 00:15:00

   10rep x1 around:
   LatPD: 130
   Walking Lunges: 15
   Tri-press:50
   Hip Adduc/Abduct:80
   Internal/Ext Shoulder: 10
   Leg curls/ext: 40
   Kettlebell swings: 25#x25

   16 days ago

   • Comment
6. Sol
   swim
   great S-Tempo 1500 yd 00:28 32:33 pace

   Wasn't really planning on going this hard, just needed to get 1500 in today, but the first couple 100's were at 1:50 with what felt like very little effort, so then I decided to just keep... read more

   16 days ago

   • Comment
7. Sol
   VELO
   blah B-Long 50 mi 02:30 20.0mph pace

   f/h: 2x24oz GA+protein; 1Endrlyt/hr; 1Perptm/hr
   ATL:108 \
   CTL:98
   TSB:-10
   indoor ride again, wx is just killing me here in MPLS. almost felt like I'm coming down with a cold. Just felt flat... read more

   f/h: 2x24oz GA+protein; 1Endrlyt/hr; 1Perptm/hr
   ATL:108 \
   CTL:98
   TSB:-10
   indoor ride again, wx is just killing me here in MPLS. almost felt like I'm coming down with a cold. Just felt flat the whole ride, and it sure shouldn't be because of "over-fatigue or training". First 90min was at 175W, last hour was around 165W, and HR was high for the effort.

   16 days ago

   • Comment
8. Sol
   RUN
   alright R-Hills 9 mi 01:11 07:54 pace

   f/h: 24oz GA+protein
   first 7 miles on the virtual run hill program L2, starting in LA. Ran first 4 at a 7:24pace, but then backed it down to 8:00, HR was off the charts. Finished off with 2miles ... read more

   f/h: 24oz GA+protein
   first 7 miles on the virtual run hill program L2, starting in LA. Ran first 4 at a 7:24pace, but then backed it down to 8:00, HR was off the charts. Finished off with 2miles in the Minimus flats.

   17 days ago

   • Comment

   • 

     Corey M.
     Corey M.

     Looks like a great day of training Sol! Nice job

     17 days ago • Like

9. Sol
   swim
   good S-Long 2500 yd 00:48 33:40 pace

   f/h: 16oz GA+protein
   TSS:61
   500 wu
   5x:
   100hard 1:45 decending to 1:33 fastest
   100 easy 2:00
   100 HP hard 1:40-1:45
   100 easy 2:00
   30" between sets

   17 days ago

   • Comment
10. Sol
    RUN
    alright R-Tempo 6 mi 00:48 08:02 pace

    After work run in a little rain/snow mix, in may....
    Left calf still a little tight from a few days ago, HR was high for this pace, but I think I'm still getting my outside legs. too much TM ... read more

    After work run in a little rain/snow mix, in may....
    Left calf still a little tight from a few days ago, HR was high for this pace, but I think I'm still getting my outside legs. too much TM time.

    20 days ago

    • Comment
11. Sol
    VELO
    good B-Long 45 mi 02:15 20.0mph pace

    f/h: 2x24oz GA+protein; ExEnd
    Worked 5min hard 10 easy after warmup.

    20 days ago

    • Comment
12. Sol
    VELO
    good B-Pwr 32 mi 01:30 21.5mph pace

    f/h: 1.5x24oz GA+protein; ExEndu
    Avg: 200+W
    15min wu
    12x
    1:30@300W/60rpm
    3:30@164W/90+rpm
    10min@245W/60rpm

    With Garmin dead I decided to just go with what felt hard, but doable. this put a pret... read more

    21 days ago

    • Comment
13. Sol
    swim
    alright S-Spd 1500 yd 00:30 35:11 pace

    f/h: 10oz GA+protein; ExEndurance
    500wu
    5x
    50@:45
    100@2:15
    250 cd
    Was scheduled for 2000 or if I felt "great" 2500. this felt rough and arms were getting gassed fast. Garmin battery w... read more

    f/h: 10oz GA+protein; ExEndurance
    500wu
    5x
    50@:45
    100@2:15
    250 cd
    Was scheduled for 2000 or if I felt "great" 2500. this felt rough and arms were getting gassed fast. Garmin battery was dead - guess I didn't shut it down after the very late Sat evening ride. Decided to call it good after 5 hard repeats and get on the bike.

    21 days ago

    • Comment
14. Sol
    swim
    blah S-Pwr 1500 yd 00:30 35:11 pace

    Thought I would get a really nice brick in rather than going to the business meeting at O-con. However, forgot to bring/take allergy meds and woke up with screaming sinus headache - like I felt hu... read more

    Thought I would get a really nice brick in rather than going to the business meeting at O-con. However, forgot to bring/take allergy meds and woke up with screaming sinus headache - like I felt hung over but only had 1 beer the night prior.

    Tried 1000 - was getting tore up with skull throbbing - sat in hot-tub for about 30 min and felt better - gave it another go and had to stop at 500 or i would have gotten sick. Mailed it in and went back to room for a nap.

    24 days ago

    • Comment
15. Sol
    VELO
    great B-Tempo 32 mi 01:33 20.6mph pace

    After o-con banquet 2230-0001, watching GI Joe. Spun at moderate hard pace and HR in the low-150s. Felt good to "feel better" after taking some meds and spending most of morning laid up... read more

    After o-con banquet 2230-0001, watching GI Joe. Spun at moderate hard pace and HR in the low-150s. Felt good to "feel better" after taking some meds and spending most of morning laid up in room.

    24 days ago

    • Comment
16. Sol
    RUN
    good R-Tempo 8 mi 01:01 07:41 pace

    f/h:none
    After work run with three kids trailing on the bikes. pretty long ride at 8mph for the 5yr old. first hard run outside, a little wind, some minor hills, felt good for "after noon ... read more

    f/h:none
    After work run with three kids trailing on the bikes. pretty long ride at 8mph for the 5yr old. first hard run outside, a little wind, some minor hills, felt good for "after noon run".

    25 days ago

    • Comment

    • 

      Shaun R. Feel Better
      Shaun R. Feel Better:

      were you pulling the kids?

      22 days ago

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      Sol S.
      Sol S.

      Running with them following on bikes. 8mph is a good pace for 5yr old on 16" wheels :-)

      21 days ago • Like

    • 

      Shaun R.
      Shaun R.

      nice!

      21 days ago • Like

17. Sol
    VELO
    good B-Tempo 18 mi 01:00 17.9mph pace

    f/h: 24oz GA+protein
    15min w/u 175W/95rpm
    3 repeats:
    5min 225W/95rpm
    10min 175W/95rpm
    This felt pretty good didn't get the "2hr" in that I was planning, but pushed it harder for th... read more

    26 days ago

    • Comment
18. Sol
    RUN
    alright R-Spd 5 mi 00:35 07:01 pace

    f/h: na
    didn't get up for workout this morning - another snow storm last night. just decided to hit the y after work and see what I could do. this was a hard effort

    1mile wu 7:24
    4repeats... read more

    f/h: na
    didn't get up for workout this morning - another snow storm last night. just decided to hit the y after work and see what I could do. this was a hard effort

    1mile wu 7:24
    4repeats:
    1/4@5:49pace (10.3)
    3/4@719pace (8.2)
    Not sure if I could have hit 9 miles at this pace - I had to back out the recovery pace on the last one, and then needed to get home. Need to just get off the bed and get back in swing of things - no snow would help....

    27 days ago

    • Comment

    • 

      Chelsea D.
      Chelsea D.

      here's hoping for no more snow! great pace, sol!

      27 days ago • Like

19. Sol
    VELO
    good B-Pwr 32 mi 01:29 21.5mph pace

    f/h: 1.5x24oz GA+protein
    15min w/u
    12xrepeats
    1:35@300W/60rpm
    3:25@174W/95rpm

    10min@345W/60rpm
    This felt "ok", the recovery sections turned over fine, legs felt good - am really just i... read more

    f/h: 1.5x24oz GA+protein
    15min w/u
    12xrepeats
    1:35@300W/60rpm
    3:25@174W/95rpm

    10min@345W/60rpm
    This felt "ok", the recovery sections turned over fine, legs felt good - am really just in a mental hole right now. this 1st 3 weeks of each quarter are busy at work and just tought to focus. Add 3 winter storms in 10 days...its rough to get motivated to get up and go train.

    29 days ago

    • Comment
20. Sol
    swim
    alright S-Spd 2000 yd 00:41 36:27 pace

    f/h: 10oz GA+protein
    500wu
    10x
    50@0:47
    100@2:05 (rest to 2:15)
    Was feeling 'slow' right out the gate, the speed sets were hard to get the pace. not a great swim, but functional. had i... read more

    29 days ago

    • Comment