Ernesto's group (4th season) - Closed (Page 135)

Sprint triathlon this morning (500m, 12.4miles, 5k). 1:14:51. 9 out of 23 in my AG. 48 out of 190 overall. I'll draft a race report later today or tomorrow morning. Still need to overcome my open swim anxieties, got dunked at first turn and couldn't settle down after that. Bike was good but need to get stronger. Run was okay for being in run rehab for last month and 1/2.

Icing on cake...my U12 girls soccer team that I coach won 3 to 0 this afternoon. Also ran some this afternoon to get the minutes necessary for run workout to count. Please let me know if doing that runs afoul of the challenge rules.

- well first half of trip i managed to stay consistent and then got a cold (seems to be going around), had to travel 4 more days, and just plain lost it ... no excuses ... just lost it ....

32 minutes on computrainer this pm

Gabe S 4/ B 8/ R 8 Rest 3 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 5 Total 14 Time 18:05:50
Mark Z S 2/B 7/R5 Rest 2 Total 14 Time 17:34:00
Ernesto S 3/ B 5/ R 6 Rest 2 Total 14 Time 16:54:25
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42 
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 4 Rest 5 Total 11 Time 13:38:10
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51
Matthews S 3/ B 3/ R 4 Rest 2 Total 11 Time 07:07:27
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Good weekend by my standards. 50min run at MAF of Friday(love the new HRM) then a tough hill climb ride on Saturday for 2hrs. Sunday rest day.

Gabe S 4/ B 8/ R 8 Rest 3 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 5 Total 14 Time 18:05:50
Mark Z S 2/B 7/R5 Rest 2 Total 14 Time 17:34:00
Ernesto S 3/ B 5/ R 6 Rest 2 Total 14 Time 16:54:25
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42 
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38

Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05

Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 4 Rest 5 Total 11 Time 13:38:10
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

I raced today a Sprint and got first in my age group and second overall. Felt pretty good, bike course was somewhat slow because of asphalt in very poor condition and windy road and felt good running.

My first win! pretty cool if I may say. Only a minute twenty from being the overall winner but no way I've could have gone faster.

Gabe S 4/ B 8/ R 8 Rest 3 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 5 Total 14 Time 18:05:50
Mark Z S 2/B 7/R5 Rest 2 Total 14 Time 17:34:00
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42 
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 4 Rest 5 Total 11 Time 13:38:10
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

E, big congrats on a great race and placing 1st in your AG and 2nd overall.  I'm positive you will do great on your upcoming IM! 

Mitch, also great job on your Sprint tri, that is a great time and glad to see you did well!

Mark, great pic and those are some nasty birds (maybe if you carry some vegemite sandwiches on your pack they will leave you alone )

Charlotte, good hearing from you! How is your son doing and are you enjoying your Computrainer?

Today was a rest day since I had to skip my scheduled long run to give my wife a much needed break from the girls and the baby 

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51 
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59 
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21 
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13 
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06 
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23 
Jackie S 3/ B 6/ R 5 Rest 5 Total 14 Time 18:05:50 
Mark Z S 2/B 7/R5 Rest 2 Total 14 Time 17:34:00 
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42 
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48 
Samy S 3/ B 4/ R 4 Rest 5 Total 11 Time 13:38:10 
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51 
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Rain and rest, repeat.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Mark Z S 2/B 7/R5 Rest 2 Total 14 Time 17:34:00
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 4 Rest 5 Total 11 Time 13:38:10
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Just a 30m swim/drills today.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06

Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00  
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 4 Rest 5 Total 11 Time 13:38:10
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Ernesto, congratulations! Awesome! (And since IM is mostly about the bike, you should really kick some serious butt there. No pressure though. )

Chris and Barry... happy taper! Hopefully you guys don't lose your mind.

Congrats Ernesto! WTG!!!!

8 mile run. Funny how I already outdid my S/B/R numbers for August, and still about half a month to go.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Andy S 5/ B 4/ R 7 Rest 3 Total 16 Time 24:30:13
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00  
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Rachel S 3/ B 4/ R 4 Rest 1 Total 11 Time 9:13:51
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Updating from the weekend, trail race on Saturday then 3000 in the pool Sunday.  Going to get out for a bike and run today.  This is my "easy" week before hitting it hard for 3 more weeks, then taper to IM AZ.  Despite that, I'm looking for advice on if I should take it easy this week, except for another long ride on Wednesday.  That's typically my long ride day, but this week it's only 53 miles.  Would it do any damage, or on the flipside do me good, to go considerably longer instead?  I've said all along that I wanted to get in 3-4 hundred milers before Arizona, this seems like a good chance to do it.

Congrats everyone on the great racing this weekend!  Seems like a little bit of peer pressure from our group monthly contest is paying off with age group wins and otherwise great times out there!

Michigan Triathlon and Duathlon Championship at Belle Isle in lovely Detroit, Michigan

September 16, 2012 - Race Report

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=461150

Totals: 1:14:51; 63rd percentile in AG

The race was located on an island in the Detroit River.  The swim was between the island and the U.S. mainland.  The bike was on a closed course that was mostly two lanes wide that went around the island (2 laps) and the run was closed as well and on sidewalk and streets.  T1 and T2 were separate and about 1200M from each other.

SWIM: 10:59 ~ 500M; 56th percentile/AG ; http://connect.garmin.com/activity/223425041

The swim course was changed from a triathlon that they hosted on the island earlier in the year due to water levels being 8ft lower than in June.  The water was so low that the olympic swimmers were able to walk the first ~500M.  The sprint racers started the race up the beach and it was a rectangle swim.  Start in waist deep water, swim straight out to bouy, turn left into with current and swim to another bouy and swim left to shore.  Traveling around first bouy I got caught in the melee and dunked taking in a big mouthful of water.  From that point on I couldn't settle into my freestyle.  The current was strong enough that I alternated between side stroke and freestyle and still came out right in the MOP for the swim.  Coming back to shore was right into sun and I couldn't see for crap.  With shallow water large part was walking to shore which was tiring due to weed bed and mucky bottom.

T1: 2:48; 44th percentile/AG

Slow.  1st time wearing a wetsuit and admittedly I didn't practice enough taking it off.  Also need to practice transition.  Also with separate transitions you had to put your wetsuit in a bag so that it could be transported to the finish.  I didn't have my gel in my race belt and I ended up dropping it coming out of T1. I really don't think it made a difference.  Just slow.

Bike: 34:38 ~ 12.4 miles ~ 21.5mph; 59th percentile/AG (my garmin says 11.66 miles - another racers garmin also says the course was short) http://connect.garmin.com/activity/223425048

Course was 2 loops around the island.  Mostly smooth pavement and 2 lanes wide closed course.  One stretch where there was construction and it merged down to 1 lane.  Strong head wind on one side of island.  Due to start and finish of the bike you got three stretches in headwind and two stretches with wind at your back.  I was able to stay in aero position most of the bike (My bike is a Trek 1500 with clip on aero bars and stock wheels).   Need to get back to tougher bike workouts as I have been pretty much focused on base building workouts while rehabbing leg.

T2: 1:29; 26th percentile/AG

SLOWER.  I didn't think when I was leaving T2 before the race to go to T1 which way I would be coming in off the bike.  Therefore I went to the wrong row after the bike leg.  Also almost forgot garmin watch that was on bike and spent a few seconds more taking a drink from my bottle on the bike.  Forgot they would have water coming out of T2. Also probably need to put quick laces back on running shoes.  I didn't wear socks on bike or run and just left shoes tied.  Still took a couple seconds more sliding them on.

Run: 25:00 ~ 5K; 74th percentile/AG (Garmin says the course was about 1 tenth too long - confirmed looking at other racers garmin file) http://connect.garmin.com/activity/223425054

The run was the wildcard for me due to my stress fracture earlier this year.  It was the first time I have put any speed on the leg since June 3rd.  I'm happy to say that it held up good and didn't bother me.  Tiniest bit sore today but clearly getting better.  Longest run since June 3rd has only been 4 miles as well.  I walked a couple water stations and had a bit of stomach distress that I think was just air on the stomach.  It passed and I was able to run again.  Finished strong.  I was surprised this run ranked as well as it did in my AG.  I haven't done a brick run in forever.

Overall: For my first tri in over 3 years I should be pretty happy.  Can't say I am though (fastest Sprint Tri to date was 1:17:01 but hard to compare apples to apples as they were different venues).  With marginally better swim and transitions I could have been 5th in my AG (1:13:07 versus my time of 1:14:51).  The key takeaway is that a lot of went wrong is fixable.  I need to spend more time next season training in open water.  Transitions can be practiced.  I can get faster on the bike and honestly should be able to take a minute or so off yesterdays run time.  Glad to be back in the game but lots of work to do once I get healthy.

**One more thing - this was my first Tri using the Garmin 910xt and its multisport function.  Very cool.  Once you start you hit "lap" when you hit the timing mats between legs / transitions.  Gives you a record of every part of the race.  It worked great.  I have the quick release wristband and was able to put wetsuit arm over watch to ensure that it wasn't hit during race and knocked off in swim.  It worked fine that way and wetsuit came off right over watch.

Great job Mitch.  The koolaid is working

Way to go E.  Set that bar high for the rest of us.

Andy, how do you swim so fast?  Congratulations to your wife!

E- HEARTY CONGRATS! I dream of the day I can podium in a race.  Awesome job - I'm very happy for you!

I think the key to my being able to swim so well is a combination of focusing on technique and putting in the time.  Body type my help a bit as well, I'm tall with very long arms.  And I used be a competitive rock climber, so I have years of developing the same pulling muscles for climbing as we use in swimming.  We keep thinking that we need to get our kids into competitive swimming now, because if they grow up to be thin and tall like me they'll do real well at it.  I sure wish I had stuck with it and joined a swim team when I was a kid.

Besides just "getting in the yards" I do very specific sets and go swim with a plan.  Regardless of any plan, I do at least 500 yards worth of drills every time I get in the water.  A combination of fingertip drag, closed fist then catch-up drill mostly.  Another great tip I heard once, can't recall from whom but they were an olympic level swimmer, said that they concentrate on form and technique 100% of the time while swimming.  For example, I think about every hand entry, I consciously think about not crossing over the mid-line with my arm, I think about rolling my hips, keeping my head down, exhaling before I turn my head to breathe.  When I first started swimming for triathlon I was out of shape, so I thought to myself that I could "cheat" the system a little by having impeccable technique and could get away with not having the best lungs.  Now I'm at a point where I've got the good technique, but my lungs have developed and I'm in great shape too.

Partly, it's a case of when you're good at something you're more motivated to do those workouts.  I don't get the aches and pains from swimming that I get from running which cause me to miss or cut short my run workouts.  Same with biking.  It's easy to decide it's too windy to get out on the bike, but weather doesn't matter at all when it comes to getting in the pool.

Overall however, I don't think I'm missing or taking time away from running and biking with my swimming.  Several folks have suggested that I ought to swim less and run/bike more, but I don't think I'm giving up a run workout to swim.  I use swimming more to fill in the gaps when I choose not to run or bike because I'm breaking down and getting close to injury. 

Hope that helps! 

This weekend has been a complete washout on training.  I've finally come the realisation that I may still be recovering from IM.  I've been really tired lately, and although this point in my shift pattern is usually fairly brutal, all I seem to have been doing lately is sleeping.  I'm determined not to beat myself up about it.  The time will come when it's important for me to train even when I'm tired.  This is not that time.

In other news, we've just registered for the Outlaw, which is an iron distance triathlon next July.  There are about 12 of us from our club registered.  We were going to put off making the decision for a little longer, but entries opened last week and it's nearly full already.  So that's next year's A race sorted.

I'm starting to think about my base training and what I want to achieve before next year, so once I've formulated my thoughts a little more I'm going to be looking for some advice/suggestions from the group.

Congratulations on some great race results this weekend.  Keep up the good work everyone!

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Andy S 6/ B 4/ R 8 Rest 3 Total 18 Time 26:43:54
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00  
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Got in my short run this morning and then 1.5 hours on the trainer.  While I'm skeptical of the entire idea/phrase "recovery run", my legs were quite sore after the trail race on Saturday and today's easy 3 miles felt like it helped.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 9/ R 8 Rest 3 Total 20 Time 13:05:59
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00  
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

My workouts from yesterday got dropped in the fury of posting.  Fixed it and rested today.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00  
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

4 mile run 30:49

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 16 Rest 2 Total 16 Time 17:03:06
Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00 
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 7 Rest 5 Total 15 Time 14:36:27
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

40' maintenance run.  Really amazing that after running 32 miles in the prior 3 days, my legs felt fine.  Sleeping in the recovery tights I truly believe improves my recovery.  

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 17 Rest 2 Total 17 Time 17:43:46
Mark Z S 3/B 7/R5 Rest 2 Total 15 Time 18:04:00  
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

55min bike ride this morning.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 17 Rest 2 Total 17 Time 17:43:46
Mark Z S 3/B 8/R5 Rest 2 Total 16 Time 18:59:00 
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Matthews S 3/ B 4/ R 5 Rest 3 Total 13 Time 10:14:05
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Well done Ernesto and Mitch. May the dream of Kona is a little closer then you think Ernesto??

Managed to get up today at 4.30 for a bike ride on the drainer today. That's a 1st!!!!

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 17 Rest 2 Total 17 Time 17:43:46
Mark Z S 3/B 8/R5 Rest 2 Total 16 Time 18:59:00 

Matthews S 4/ B 5/ R 6 Rest 3 Total 15 Time 12:21:06

Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Jackie S 3/ B 6/ R 5 Rest 7 Total 14 Time 18:05:50
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Thanks Andy.  I think that did help.

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 17 Rest 2 Total 17 Time 17:43:46
Mark Z S 3/B 8/R5 Rest 2 Total 16 Time 18:59:00
Jackie S 3/ B 7/ R 5 Rest 7 Total 15 Time 19:44:05
Matthews S 4/ B 5/ R 6 Rest 3 Total 15 Time 12:21:06
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Charlotte S 2/B 6/R 6 Rest 5 Total 14 Time 9:42
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25

Congratulations Mitch and Ernesto!!  

3.5 mile run around track in 36 minutes 

Gabe S 4/ B 8/ R 8 Rest 4 Total 20 Time 29:17:51
Mitch S 3/ B 10/ R 9 Rest 4 Total 22 Time 14:26:50
Andy S 6/ B 5/ R 9 Rest 3 Total 20 Time 28:45:13
Ernesto S 3/ B 7/ R 7 Rest 3 Total 17 Time 20:33:21
Joe S 1/ B 1/ R 17 Rest 2 Total 17 Time 17:43:46
Mark Z S 3/B 8/R5 Rest 2 Total 16 Time 18:59:00
Jackie S 3/ B 7/ R 5 Rest 7 Total 15 Time 19:44:05
Matthews S 4/ B 5/ R 6 Rest 3 Total 15 Time 12:21:06
Chris S 0/ B 0/ R 14 Rest 2 Total 14 Time 21:27:23
Charlotte S 2/B 6/R 7 Rest 5 Total 15 Time 10:18
Jim S 2/ B 6/ R 6 Rest 5 Total 14 Time 14:05:38
Rachel S 3/ B 5/ R 5 Rest 4 Total 13 Time 10:19:42
Barry S 1/ B 1/ R 10 Rest 6 Total 12 Time 21:19:48
Samy S 3/ B 4/ R 5 Rest 5 Total 12 Time 15:25:42
Scott S 0/ B 0/ R 6 Rest 4 Total 7 Time 10:25