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2015-03-29 7:27 AM
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Master
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Subject: RE: Consistency Equals Success - CLOSED
2hours on drainer at HIM pace. (Trainerroad Polar Bear - almost 2 hours at 80-85% FTP with no full rest.)

https://www.trainerroad.com/cycling/rides/1899142-Polar-Bear

Mitch 27 31:46
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 23 25:48:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

Edited by trisuppo 2015-03-29 7:31 AM


2015-03-29 11:08 AM
in reply to: trisuppo

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, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
1 hour masters swim this morning - 2,250yds. Good to be back in the pool after a week off but I was definitely feeling it.

Mitch 27 31:46
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 23 25:48:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 13 12:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-29 11:14 AM
in reply to: trisuppo

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Expert
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Somewhere in the Swamps of Philly
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

2hours on drainer at HIM pace. (Trainerroad Polar Bear - almost 2 hours at 80-85% FTP with no full rest.)

https://www.trainerroad.com/cycling/rides/1899142-Polar-Bear

Mitch 27 31:46
Dave L 25 26:11
Jim 24 24:22:34
Mark H 22 28:05
Joe 23 25:48:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 12 11:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30


Nice effort, Mitch. These types of workouts make a hiuge difference over 56 miles.
2015-03-29 2:33 PM
in reply to: 0

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Expert
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Subject: RE: Consistency Equals Success - CLOSED
49:55 10k race 4th overall. Killer wind 30+ mph off of an old B-52 runway.

Mitch 27 31:46
Dave L 25 26:11
Jim 25 25:12:29
Mark H 22 28:05
Joe 23 25:48:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 13 12:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

Edited by JBacarella 2015-03-29 2:35 PM
2015-03-29 2:57 PM
in reply to: JBacarella

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Expert
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Somewhere in the Swamps of Philly
Subject: RE: Consistency Equals Success - CLOSED
6 mile run followed by a 1 mile swim.

Jim - that winds sounds nasty! Did you ever get a tailwind?

Mitch 27 31:46
Dave L 25 26:11
Jim 25 25:12:29
Mark H 22 28:05
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 14 14:05
Dave C. 13 12:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-29 3:49 PM
in reply to: JoePetto

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Central VA
Subject: RE: Consistency Equals Success - CLOSED
01:15:00 bike

Mitch 27 31:46
Dave L 25 26:11
Jim 25 25:12:29
Mark H 22 28:05
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 12:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30


2015-03-29 4:07 PM
in reply to: pvfd304

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Master
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Subject: RE: Consistency Equals Success - CLOSED
adding 1 hour windy run.

Jim - great job in real tough conditions!

Mitch 27 32:46
Dave L 25 26:11
Jim 25 25:12:29
Mark H 22 28:05
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 12:52
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-29 5:07 PM
in reply to: trisuppo

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292
100100252525
, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Adding 45:00 trainer ride "Thunderbolt" - 5x5' @ 100% FTP.

@Mitch - that ride sounds tough, I think I might try it next weekend.

@Jim nice job!

Mitch 27 32:46
Dave L 25 26:11
Jim 25 25:12:29
Mark H 22 28:05
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-29 7:34 PM
in reply to: dgconner154

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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED
60min 2000m swim, 30min treadmill run

Mitch 27 32:46
Dave L 26 27:41
Jim 25 25:12:29
Mark H 22 28:05
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-29 7:50 PM
in reply to: DaveL

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Expert
1109
1000100
Guatemala
Subject: RE: Consistency Equals Success - CLOSED

I ran the Incheon/Seoul Korea Int'l 1/2 marathon yesterday and happy to report it went well with a new PR of 1:36:35.  It was a cold morning, but fortunately it did not rain and I went all out from the beginning, hoping the wheels would not fall off.  I was able to keep a good steady pace until the last 1.5 mile where I began really hurting, but was able to push through the pain (stomach cramps) until the finish line.  It was a fun experience, where I was one of the few westeners (and 1st ever Guatemala :-) in the race.  Now finishing some business meetings, fighting a cold and tomorrow I fly back to Guatemala

2015-03-29 9:19 PM
in reply to: trigabe

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Master
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Subject: RE: Consistency Equals Success - CLOSED
Gabe - Great job and huge congrats on your PR!


2015-03-29 10:58 PM
in reply to: trisuppo

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Expert
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Somewhere in the Swamps of Philly
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

Gabe - Great job and huge congrats on your PR!


Great race, Gabe. That bib is a keeper!

I think I'd rather run a HM than a 10K, which I think is just about the hardest distance to race. 5K you gotta go big or go home and if you blow up it is never that far home. But a 10K is just flat out fast and it is hard to find the right pace for the distance.

So I am really shocked and surprised to see the impact of training in a zero humidity environment. My runs in Arizona have been at ideal temps 60s, but my HR is averaging 10-15 BPM lower than home. Granted the road is flat, but the variance is based on my treadmill runs as of late since its been so cold back East.

2015-03-30 7:38 AM
in reply to: JoePetto

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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED
smokin' time Gabe, Congratulations.
2015-03-30 8:41 AM
in reply to: 0

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Expert
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Subject: RE: Consistency Equals Success - CLOSED
Gabe- Great race in a very cool venue. Congratulations.
A few weeks ago a friend of mine posted pictures of a 10k in Guatemala. It went through Zona Viva and past the Cathedral in the Central Park. Did you run it?
On 10k's vs 1/2 marathon. I like 10 k's more, because of the speed. I feel like if I'm going to do the effort for a half, I might as well do the whole. I still have to deal with nutrition and hydration on on a half and that's not necessary with a 10 k.

BTW on my race it was almost all cross winds. a 1/4 mile S curve gave a head/tail wind. Otherwise I felt like I was beating up against the wind the entire time.


Edited by JBacarella 2015-03-30 8:43 AM
2015-03-30 9:34 AM
in reply to: JBacarella

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clayton
Subject: RE: Consistency Equals Success - CLOSED
Gabe - awesome photos - looks beautiful and nice PR to boot.
Jim - congrats the 4th place in crazy winds!
Everyone, else - nice job with the training - although some additional days off would have been nice :-)

Adding a bike, run and swim from last three days. Saturday was terrible - I had minus 10 motivation to do anything let alone workout - ate junk food and watched movies most of the day. Struggled onto the bike trainer for 30 mins JUST FOR THE POINT!!!!

Sunday got my mojo back and kick on the treadmill.

Mitch 27 32:46
Dave L 26 27:41
Jim 25 25:12:29
Mark H 25 30:45
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-30 10:30 AM
in reply to: markhodges1973

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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED


Adding a bike, run and swim from last three days. Saturday was terrible - I had minus 10 motivation to do anything let alone workout - ate junk food and watched movies most of the day. Struggled onto the bike trainer for 30 mins JUST FOR THE POINT!!!!


I have forced my TV time onto the treadmill or trainer. This year I have watched Game of Thrones, Sons of Anarchy and most recently the final episodes of Top Gear. Catching the next episode has sometimes provided significant motivation in dragging myself down to the basement for the work out. I have also sit and spun on the trainer or done easy runs to extend my time to get to the end of the program.

Better Call Saul is up next.


2015-03-30 12:42 PM
in reply to: markhodges1973

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Expert
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Subject: RE: Consistency Equals Success - CLOSED
40 minutes on the dreadmill, slow recovery type of day.

Mitch 27 32:46
Dave L 26 27:41
Jim 26 25:52:29
Mark H 25 30:45
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 21 17:08:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-30 1:25 PM
in reply to: JBacarella

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353
1001001002525
Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
Adding Fridays 3200yd swim(6x500yd), Saturday's 58 mile bike ride and todays 6 mile treadmill run.

Mitch 27 32:46
Dave L 26 27:41
Jim 26 25:52:29
Mark H 25 30:45
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 24 23:45:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-30 8:33 PM
in reply to: sawyer1206

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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED
60min on the trainer Tallac - 3 long sweet spot intervals

Mitch 27 32:46
Dave L 27 28:41
Jim 26 25:52:29
Mark H 25 30:45
Joe 24 27:11:12
Dan 18 26:13 :40
Dennis 24 23:45:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-30 8:59 PM
in reply to: DaveL

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Subject: RE: Consistency Equals Success - CLOSED
Just wanted to check in and say thank you.

First though, Gabe awesome run! You completed your 13.1 in the same time I finished my 15k, really fast!


Went for my first run in my new shoes. They had the exact same kind that I wore through. I've never run through a pair of shoes within a year. For reference here's the before and after. I wore a quarter inch of rubber off, I'm very proud


just keep swimming, biking, running....




(shoes.jpg)



Attachments
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shoes.jpg (26KB - 2 downloads)
2015-03-30 11:41 PM
in reply to: DaveL

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Expert
1480
1000100100100100252525
Somewhere in the Swamps of Philly
Subject: RE: Consistency Equals Success - CLOSED
4 mile run + 25' swim at some altitude for me (4500' above sea level). Felt some O2 was missing.

Mitch 27 32:46
Dave L 27 28:41
Jim 26 25:52:29
Mark H 25 30:45
Joe 25 28:06:12
Dan 18 26:13 :40
Dennis 24 23:45:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30


2015-03-31 7:45 AM
in reply to: JoePetto

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353
1001001002525
Conroe, Texas
Subject: RE: Consistency Equals Success - CLOSED
Adding last nights bike and this mornings Jacob Ladder Swim Workout.

Mitch 27 32:46
Dave L 27 28:41
Jim 26 25:52:29
Mark H 25 30:45
Joe 25 28:06:12
Dan 18 26:13 :40
Dennis 25 25:15:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-31 7:54 AM
in reply to: JoePetto

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Veteran
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clayton
Subject: RE: Consistency Equals Success - CLOSED
quick 40' spin yesterday and 50' run today.

wow - 26 days of training totaling more than 32 hrs - I am stoked! I've come a long way since first starting this group where I was training for sprint races and struggling to stay off the bottom of this leader board :-)

In hindsight we have all come a long way since that first season with Ernesto! Mitch, thanks for keeping us sane!

Mitch 27 32:46
Dave L 27 28:41
Jim 26 25:52:29
Mark H 26 32:15:00
Joe 25 28:06:12
Dan 18 26:13 :40
Dennis 25 25:15:11
Jackie 15 16:53
Gabe 15 23:12
Mark Z 15 28:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
2015-03-31 8:03 AM
in reply to: 0

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Master
3022
20001000
Subject: RE: Consistency Equals Success - CLOSED
Yesterday I took off. @DaveL - thank you for allowing me that luxury!

Today - 65' on the bike this morning, just cruising. Hoping to have time in my schedule to sneak off to the pool for one last swim.

@Mark H - thank you for the props! You're doing awesome!


Mitch 28 33:52
Dave L 27 28:41
Mark H 26 32:15
Jim 26 25:52
Joe 25 28:06
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30


Edited by trisuppo 2015-03-31 10:18 AM
2015-03-31 1:32 PM
in reply to: trisuppo

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Subject: RE: Consistency Equals Success - CLOSED
45 minute tempo runch at MAF

Mitch 28 33:52
Dave L 27 28:41
Mark H 26 32:15
Jim 27 26:37:29
Joe 25 28:06
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 15 15:20
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30
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