Miles:
10289 total / 1036 in 2013
Goal:

To warm up from doing the Lake Guntersville Oly Tri

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  • 4 miles
  • 00:41 time
  • 651 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. Charles M.'s Photo Charles
    RUN
    good Monday run 4 mi 00:41 10:08 pace

    Ran from my house around 6 a.m. Hated to miss the group fun, but I liked my sleep.

    Still sore from the hard run on the dreadmill on Saturday, but this easy run helped.

    It was humid this morning.... read more

    1 day ago
  2. Charles M.'s Photo Charles
    RUN
    good Saturday Treadmill 7 mi 01:10 09:58 pace

    Easy 2-mile warmup with some hills thrown in (2 minutes at level 7 wasn't easy). Then 6x.25 intervals at 7:03 pace with .25 recovery

    3 days ago
  3. Charles M.'s Photo Charles
    VELO
    good Flat tire, sick kid, etc. 17.96 mi 00:58 18.4mph pace

    Met the Frisby at 5 a.m. for what was supposed to be an hour fifteen. Had a lapse in concentration on the second loop, hit a hole, and had a flat. Got the flat changed, made it home, and walked i... read more

    5 days ago
  4. Charles M.'s Photo Charles
    Shared Photo

    Sunrise during my run yesterday. I had to stop and take a picture.

    7 days ago
  5. Charles M.'s Photo Charles
    VELO
    good EC Loops 27.01 mi 01:24 19.4mph pace

    Met the 5 am crew for a cold, fast ride. I managed to hang on for almost two loops of fast and furious riding and then got a third one in with Dr. Brian and John N.

    It was fun to ride in the pace... read more

    7 days ago
  6. Charles M.'s Photo Charles
    RUN
    good Sturbridge solo 6 mi 01:01 10:14 pace

    Didn't think I could make it to the group run this a.m., but I managed to get out the door and knock down some easy miles. Or what should have been easy miles--I actually am sore today. Not ... read more

    8 days ago
  7. Charles M.'s Photo Charles
    VELO
    good Early morning Mother's Day ride 19.02 mi 01:03 18.2mph pace

    I almost never ride on Sunday mornings, but when I do, I hope they are as awesome as this quiet and peaceful and cool ride was. I rode from my house to the new connector road, into Deer Creek, and... read more

    9 days ago
  8. Charles M.'s Photo Charles
    FIT
    Slept in

    4x9-min snooze intervals. Felt great.

    11 days ago via Electric Miles
  9. Charles M.'s Photo Charles
    VELO
    good Chasing the Fris 18.31 mi 00:58 19.0mph pace

    So I thought this would be a nice recovery ride. Oh, well, so much for expectations. I spent two loops chasing Stephen F. for the most part. And, it turned out to be a lot of fun.

    12 days ago
  10. Charles M.'s Photo Charles
    RUN
    alright Wednesday run 5.01 mi 00:49 09:41 pace

    Great run this morning with Stephen F. and Jeff Q. We ran with the interval crowd to Parliament and did a couple loops and then headed out for a Sturbridge expedition. Nothing much to report exc... read more

    13 days ago
  11. Charles M.'s Photo Charles
    VELO
    good EC Recovery 18.01 mi 01:02 17.5mph pace

    Good recovery ride with Stephen F. who was nice enough to ride slow so I could hang for 2 loops.

    The chill in the air gave me flashbacks to Gville, but I survived.

    14 days ago
  12. Charles M.'s Photo Charles
    RUN
    good Lake Guntersville Run 6.91 mi 01:02 09:01 pace

    I actually felt good on the run. Going in, my plan was to shoot for an average in the 8:50s, which would have been a huge PR for an oly-tri run (My PR is around 1:01, I think). My race time ended... read more

    18 days ago
  13. Charles M.'s Photo Charles
    VELO
    alright Lake Guntersville Bike 25 mi 01:26 17.4mph pace

    T1: 4:27. The water warmed up my hands and feet some, but it was still tough to think straight and to do things like put on socks and bike shoes. I don't have any rain gear, so I put on a lo... read more

    18 days ago
  14. Charles M.'s Photo Charles
    swim
    good Lake Guntersville Oly Tri Swim 1500 m 00:34 36:11 pace

    Miserable but epic. Will I ever race in conditions like this? Not if I can help it.

    I knew the weather was going to be bad--the forecast called for 45 degrees with a 100% of rain. My brother dr... read more

    18 days ago
  15. Charles M.'s Photo Charles
    VELO
    good Neighborhood 5.71 mi 00:20 17.1mph pace

    Working out some pre-race jitters.

    18 days ago
  16. Charles M.'s Photo Charles
    VELO
    good Connector Rd / Ray Thorington 13.56 mi 00:45 18.2mph pace

    Other than the brutal headwind, this was a nice easy spin with Stephen F., who was nice enough to meet me at my house after my swim.

    20 days ago
    • Jeff M.
      Jeff M.
      Jeff M.

      Ah, the oft-neglected swim-bike Brick. Nice work today!

      20 days ago • Like

    • Stephen F.
      Stephen F.
      Stephen F.

      Great ride this morning. The headwind sucked. You will rock the Oly this weekend.

      20 days ago • Like

    • Charles M.
      Charles M.
      Charles M.

      Yep, Jeff, they're hard to do because of my schedule (I know yours is even earlier). These workouts were short enough that I was able to get it done today.

      20 days ago • Like

    • Jay A.
      Jay A.
      Jay A.

      Nice. Saw ya

      20 days ago • Like

  17. Charles M.'s Photo Charles
    swim
    great BRY 1500 yd 00:33 38:43 pace

    Laps. 400 wu, 6x50 dps, 6x100 hard, 200 cd

    20 days ago
  18. Charles M.'s Photo Charles
    VELO
    good EC Loops 21.01 mi 01:06 19.0mph pace

    Good ride from the shop. Lots of folks out. I rode with Chad B. for most of the first loop and then started 3 o/u intervals.

    Caught the back of a huge pace line on the second loop. It was fun... read more

    21 days ago
  19. Charles M.'s Photo Charles
    RUN
    good Kathmoor 4.63 mi 00:44 09:28 pace

    After the swim, I was surprised to see a group of runners who were waiting to run with ME: Chad, Frisby, Meagan, Roxy, and Blake. I knew the Fris was going to be there, but I missed out on the gr... read more

    22 days ago