Site:
http://www.motivateyourass.com
Miles:
10496 total / 1045 in 2015
Goal:

More miles on the road, the bike and in the water. To get faster, stay healthy, and be balanced. To motivate others around me to get moving.

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Entries

  1. RUN
    good Beach-side run 6.03 mi 00:52 08:39 pace

    Moderate effort on a hazy LA morning.

  2. RUN
    great Easy beach run 6.5 mi 01:05 10:00 pace

    Caught up with a friend who lives out here over a run along the beach. Ran his pace with a few walk breaks which worked out for me since I want to take it easy for another day or two after that bru... read more

  3. RUN
    good recovery along the beach 3 mi 00:29 09:30 pace

    the NYC tri and the heat took a toll on me, but figured a recovery run would do me good. Flew out last night to LA, so got in 3 miles along the beach from Santa Monica to Venice. A nice cool 72 deg... read more

  4. RUN
    alright NYC Tri - run 10 km 01:03 10:10 pace

    Holy hot. Hit 90 during the run with a feel of 98. Considering my lack of heat training–it was awful! Surprised I did this well, all considered.

    FINAL FINISH TIME - 2:59:01

  5. VELO
    good NYC Tri - bike 40 km 01:24 17.8mph pace

    Felt pretty strong, though only for my current fitness. Far from best shape of my life. VERY happy that the road conditions were pretty solid this year. And not too many assholes on the road! HOT s... read more

  6. swim
    great NYC tri - swim 1500 m 00:22 23:45 pace

    great swim - love jumping in the hudson. the headline this year though–NO WETSUIT! First time in a triathlon and while I lost some time I'm sure, i was comfortable and felt great. Kept me cool... read more

  7. VELO
    4 mi 00:14:00 17.1mph pace

    Ride to NYC tri transition

  8. RUN
    good SF intervals 6.02 mi 00:51 08:23 pace

    Mile warm-up, then 3 miles of 3min intervals with 3min recovery, then 2 miles cool down along the SF waterfront

    Intervals paces: 7:36, 7:15, 7:30, 7:17, 7:13

  9. FIT
    good core / stretch 00:20

    Daily abs app + some extra exercises, stretching, and foam rolling.

  10. RUN
    great Run SF 4.01 mi 00:35 08:42 pace

    Easy run from Union Sq to the Embarcadero, north, then back.

  11. FIT
    good Full body 00:35

    Took advantage of the hotel gym. 3x supersets:
    1: Incline db press / hammer curl / standing cable fly
    2: Overhead db press / single leg db squats / db front raises
    3: tricep rope pulldown / pull up... read more

  12. swim
    good super short swim 600 m 00:12:24 33:15 pace

    working on changing my sleeping schedule, but not getting up early enough yet to get to the pool with enough time. First time at NYC free lap swim and only had 15 minutes after getting through the ... read more

  13. RUN
    good morning run 5.75 mi 00:51 08:54 pace

    damn it was hot. 80 degrees/80 humidity. guess i haven't run much in the heat yet due to travel and schedule - so damn. Warmup. Some tempo-ish miles, then cool down

  14. FIT
    00:45

    Full body.
    Superset 1: inc db press / db curl
    Superset 2: Standing db shoulder press / db single leg squat
    Superset 3: seated row / triceps pull down
    Machine abs/back
    Calf raises
    Jump squats
    Abduc... read more

  15. VELO
    good Peloton spin 14 mi 00:45 18.7mph pace

    the calibration for resistance on my bike was OFF - i've been many times and knew something was wrong as i looked at my power stats. But when i was spinning at a 90 cadence at 70 resistance an... read more

  16. RUN
    good to / from peloton spin 2 mi 00:18 08:49 pace

    mile each way

  17. RUN
    alright TNT run 7.7 mi 01:11 09:15 pace

    hot. just not used to it yet. plus lack of sleep and travel. just not peak.