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View albumGravy is a Beverage
July 16
July 15
July 14
- 43m
- 9.80 miles
- 13.67 Mi/hr
- 31m 45s
- 1150.00 yards
- 02m 45s /100 yards
Goldfinches....saw a small group of them today on my ride. One flew in front of me, then I watched him go in the brush and about 6 others joined him. They were brilliant yellow w/ black wings. Very cool.
Workout....rode to a neighborhood pool a friend lets me use...swam...rode a different way home.
* 1st Bike - 18:30 minutes* Swim 500 - 11:37 500 - 12:30 150 - Cool Down* 2nd Bike - 24:30Did it all straight with about 2 minutes on each transition. On the swim took about 2 minutes of breaks.Driving to Iowa tonight to attend my Dad's wedding reception. Might drive to where I raced a few weeks ago and do the run portion again. I'd like to see how fast I could run it fresh. Why? Who knows :-)
July 13
- Elliptical Training
- 41m
Joined Maple Creek Fitness center before vacation. Decided to try it out today. The elliptical sounded better than running outside...pretty humid. (heartrate...avg 145, max 160)
Sidenote...reading Ezekiel and preparing to preach from it this Sunday evening. Wow...he saw some amazing things from God and had harsh words for Israel. Looking at ch16 vs60-63 where God promises to keep his covenant with them and provide an atonement. Pretty interesting......especially considering all the stuff on Israel I saw on the news this morning. Makes you wonder how God's plan is all going to work out.
July 12
- 40m 43s
- 4.00 miles
- 10m 10s /Mi
Did the 4 mile out and back...to 67th st. Don't know what happened today, but that was a struggle. Guess I'm still recovering from vacation. It was very humid. But I must have walked 4 times. About the last 1/2 mile I was finally starting to feel good.
Did a lot of stretching. Went to the Chiropractor and he said I was very tight.
Didn't get the swim in today; will try and do it over lunch.
- 23m
- 1100.00 yards
- 02m 05s /100 yards
Quick swim over lunch. Felt REALLY good to get back in the water. Hadn't really swam since my race.
- 10m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches3303500
July 11
July 10
- 39m 04s
- 4.00 miles
- 09m 46s /Mi
Back from vacation. First run since the Grand Canyon. Wow...could tell I haven't done much for a few weeks. Must have been excited to get back at it...ran the first mile in 8:18. Glad to be home and getting back in the routine.
Trying to figure out what to have for my next goal. The KC marathon is coming up in early October. Plenty of time to get ready for the 1/2 and maybe the full length. Hmmmm...need to think about this :-)
(whoops...accidentally posted this to yesterday)
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