Ernesto's group (third season) - CLOSED (Page 116)

5 mile tempo run this morning

- Gabe S 8 / B 13/ R13; Total = 34; 47:57:11   
- Joe P S 8/ B 12/ R 10 Total = 30; 34:18:05"  
- Mitch: S 4 / B 11 / R 15; Total = 30; 22:11:02" 
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00  
- Mitch: S 4 / B 11 / R 14; Total = 29; 21:30:05"   
- Jim S 0 / B 14 / R 13; Total = 27; 20:52:09   
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27"
- MarkZ: S 4 / B 9 / R 9; Total = 24; 27:30:00" 
 - Jackie S 10/B 7/R 6; Total 23; 26:06:33
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19     
- Charlotte S 3/ B 9/ R 7; Total =19; 10:55:00   
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17  
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43  
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"   , 
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33   
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54   
- Mark H S 1 / B 3 / R 2 ; Total = 6; 3:45:00   
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Yesterday was a day off even though I intended to swim. Stress at work has hit an all-time high and various points I have felt the onset of a panic attack (luckily they have not come to fruition).  90 minutes on the drainer this morning followed by 35 mins in the pool.  On the advice of my swim coach, I started to use a tempo trainer.  Odd at first, but I think I liked it.  Definitely forces you to keep your turnover at a higher rate.

- Gabe S 8 / B 13/ R13; Total = 34; 47:57:11   
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05"  
- Mitch: S 4 / B 11 / R 15; Total = 30; 22:11:02" 
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00  
- Mitch: S 4 / B 11 / R 14; Total = 29; 21:30:05"   
- Jim S 0 / B 14 / R 13; Total = 27; 20:52:09   
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27"
- MarkZ: S 4 / B 9 / R 9; Total = 24; 27:30:00" 
 - Jackie S 10/B 7/R 6; Total 23; 26:06:33
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19     
- Charlotte S 3/ B 9/ R 7; Total =19; 10:55:00   
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17  
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43  
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"   , 
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33   
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54   
- Mark H S 1 / B 3 / R 2 ; Total = 6; 3:45:00   
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

2 hour ride + 30 minute swim.  i took a Pose running class 2 days ago.  My pre-class run captured on video definitely showed that i was heel striking and extending leg in front of body.  In my post-trianing video i am landing on ball to mid foot.  my calves are really tight and when i have tried to run since the class i can hardly run more than 100 feet without stopping.  before the class, i could run 6 miles at MAF without difficulty.  any suggestions or thoughts?  thank you. 

Gabe S 8 / B 13/ R13; Total = 34; 47:57:11   
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05"  
- Mitch: S 4 / B 11 / R 15; Total = 30; 22:11:02" 
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00  
- Mitch: S 4 / B 11 / R 14; Total = 29; 21:30:05"   
- Jim S 0 / B 14 / R 13; Total = 27; 20:52:09   
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 9 / R 9; Total = 24; 27:30:00" 
 - Jackie S 10/B 7/R 6; Total 23; 26:06:33
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19     
- Charlotte S 4/ B 10/ R 7; Total =21; 13:25:00   
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17  
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43  
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39"   , 
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33   
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54   
- Mark H S 1 / B 3 / R 2 ; Total = 6; 3:45:00   
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Chris - hope your achilles settles down and you get back running - but good excuse to do some swim focused training!

Chris - sorry to hear about your achilles.  Hopefully icing and stretching will sort it out in a day or two.

Scott and Jen - good luck with the race!  I hope you guys have a great time and all that altitude training shows it's worth

I'm having an unplanned rest day today.  After having a bit of a sore throat yesterday, I woke up this morning with a VERY sore throat and a stuffy nose.  It's not too bad yet, but I've got my worst weekend for shifts this weekend (not enough sleep between the changeovers), and as Kevin pointed out, if I don't take a rest now I won't deserve any sympathy if I then get really ill and lose a week or so.  So I've taken the hit and had a relatively relaxing day before I head to work (finishing at 2am tonight...).

I'm never going to catch up with Gabe and Joe in the challenge now...

On the subject of an April challenge, I was wondering if anyone is interested in joining me for another weight loss challenge?  I was doing quite well, if slowly, but the last few weeks have taken their toll and I've definitely plateau'd.  Might be just what I need to get that extra bit of self control.

Rachel,

i would like a weight loss challenge in April too.  count me in.

45 minute ride along seaside - very pretty.

Gabe S 8 / B 13/ R13; Total = 34; 47:57:11 
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05" 
- Mitch: S 4 / B 11 / R 15; Total = 30; 22:11:02" 
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00 
- Mitch: S 4 / B 11 / R 14; Total = 29; 21:30:05" 
- Jim S 0 / B 14 / R 13; Total = 27; 20:52:09 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 9 / R 9; Total = 24; 27:30:00" 
- Jackie S 10/B 7/R 6; Total 23; 26:06:33 

- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19 
 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" , 
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46 

30' swim during my lunch break.

12.8 mile bike ride in 40:33.

- Gabe S 8 / B 13/ R13; Total = 34; 47:57:11 
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05" 
- Mitch: S 5 / B 11 / R 15; Total = 31; 22:41:04" 
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00 
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 9 / R 9; Total = 24; 27:30:00" 
- Jackie S 10/B 7/R 6; Total 23; 26:06:33 
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" , 
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46 

Joe, hang in there buddy, you are doing awesome with your training and hope your work gets a little better soon!  BTW, how does the tempo trainer work for swimming and when is your HIM?

This week was also a little crazy for me at work ending with our company's board meeting today.  Tomorrow I have to attend the Habitat for Humanity Board Meeting so it will be my day off and I will have to push my long bike ride for Sunday.

Best of luck Jen and Scott on your race and have a great weekend everyone!

Today: morning run @ Maff rate 1:02, 6.47 Mi + evening swim 50 min, 2300 mts. 

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32 

- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05" 
- Mitch: S 5 / B 11 / R 15; Total = 31; 22:41:04" 
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00 
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 9 / R 9; Total = 24; 27:30:00" 
- Jackie S 10/B 7/R 6; Total 23; 26:06:33 
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" , 
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46 

2hr ride this morning in perfect weather made me feel like I was on top of the world. Sort of.

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32

- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05"
- Mitch: S 5 / B 11 / R 15; Total = 31; 22:41:04"
- Matthews: S 10 / B 7 / R 10; Total = 27; 22:20:00
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27"
- MarkZ: S 4 / B 10 / R 9; Total = 25; 29:30:00"
- Jackie S 10/B 7/R 6; Total 23; 26:06:33
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" ,
- Samy S 5 / B 5/ R 6; Total = 16; 12:41:33
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Jen and Scott, enjoy the race!

Tomorrow is the inaugural IM Melbourne, few BTrs are doing it, will watch and cheer. Hope you're all having a great weekend!

10.68 mile ride @ 35'33".

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05"
- Mitch: S 5 / B 11 / R 15; Total = 31; 22:41:04"
- Matthews: S 10 / B 8 / R 11; Total = 29; 25:20:00
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27"
- MarkZ: S 4 / B 10 / R 9; Total = 25; 29:30:00"
- Jackie S 10/B 7/R 6; Total 23; 26:06:33
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" ,
- Samy S 5 / B 6/ R 6; Total = 17; 13:17:06
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Can you explain how to run short KM or miles? All my miles measure the same...maybe that's why I am so slow! I need to find me some of those short miles.

This morning: 30 minute rovery ride followed by 30 minute recovery run.

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32 
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05" 
- Mitch: S 5 / B 12 / R 16; Total = 33; 23:41:06" 
- Matthews: S 10 / B 8 / R 11; Total = 29; 25:20:00 
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 10 / R 9; Total = 25; 29:30:00" 
- Jackie S 10/B 7/R 6; Total 23; 26:06:33 
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00 
- Kev: S 5/B 6/R 10; Total = 21; 27:39:19 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" , 
- Samy S 5 / B 6/ R 6; Total = 17; 13:17:06 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

well, was going to run, cycle and swim today and so far haven't managed anything. Its the first session of the juniors section of our Tri club and I've volunteered to coach that so I'll be at the pool later so kind of have to swim 

The weather has been great today as well I just have lost my motivation to do anything after the last couple of weeks. 

Chris - Hope your injury's getting better. Remember to ice the crap out of it when you can. Great thing with achilles injuries is they are easy to ice. If you're not sure, get professional advice from a decent physio before you do too much. Swimming is likely to help too

Haven't updated since Monday last week, but then haven't done much so here it is.

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32 
- Joe P S 9 B 13/ R 10 Total = 32; 36:23:05" 
- Mitch: S 5 / B 12 / R 16; Total = 33; 23:41:06" 
- Matthews: S 10 / B 8 / R 11; Total = 29; 25:20:00 
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 10 / R 9; Total = 25; 29:30:00" 
- Kev: S 5/B 7/R 11; Total = 23; 29:11:16
- Jackie S 10/B 7/R 6; Total 23; 26:06:33 
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" , 
- Samy S 5 / B 6/ R 6; Total = 17; 13:17:06 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32 
- Joe P S 9 B 14/ R 10 Total = 33; 39:23:05" 
- Mitch: S 5 / B 12 / R 16; Total = 33; 23:41:06" 
- Matthews: S 10 / B 8 / R 11; Total = 29; 25:20:00 
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27" 
- MarkZ: S 4 / B 10 / R 9; Total = 25; 29:30:00" 
- Kev: S 5/B 7/R 11; Total = 23; 29:11:16
- Jackie S 10/B 7/R 6; Total 23; 26:06:33 
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00 
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17 
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43 
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" , 
- Samy S 5 / B 6/ R 6; Total = 17; 13:17:06 
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54 
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00 
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

ouch...

MTB ride to the running club, 1hr run there, then ride back home.

- Gabe S 9 / B 13/ R14; Total = 36; 49:49:32
- Joe P S 9 B 14/ R 10 Total = 33; 39:23:05"
- Mitch: S 5 / B 12 / R 16; Total = 33; 23:41:06"
- Matthews: S 10 / B 8 / R 11; Total = 29; 25:20:00
- Jim S 0 / B 15 / R 13; Total = 28; 21:32:41

- MarkZ: S 4 / B 11 / R 10; Total = 27; 32:30:00" 
- Rachel S 6 / B 9 / R 10; Total = 25; 34:56:27"
- Kev: S 5/B 7/R 11; Total = 23; 29:11:16
- Jackie S 10/B 7/R 6; Total 23; 26:06:33
- Charlotte S 4/ B 11/ R 7; Total =22; 14:10:00
- Jennie S 5 / B 4/ R 9; Total = 18; 13:53:17
- Chris S 0 / B 1 / R 17; Total = 18; 24:09:43
- Ernesto S 2 / B 3 / R 7; Total = 15; 11:46:39" ,
- Samy S 5 / B 6/ R 6; Total = 17; 13:17:06
- Scott S 2 / B 4 / R 8; Total = 14, 11:36:54
- Mark H S 1 / B 4 / R 2 ; Total = 7; 4:30:00
- Joe S 0/B 0/ R 3; Total = 2; 02:15:46

Four days of no training.  This feels very weird.  I'm feeling better, but really tired from work, and even with no training, I've spent a lot of hours on foot patrol over the last few days, so I guess that counts for something...

The plan is to get back into it tomorrow.

This week I've added another race to my schedule.  I'm taking part in the national emergency services triathlon in May.  There's a group of us from the sports and social club at work going down to take part.  It should be fun, and the great part is that the sports and social are paying the entry fees and transport costs.  So all I have to do is the training ;-)

Today:  12 mile run