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Ernesto's group (5th season) - Closed (Page 18)
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 2013-01-02 5:41 PM in reply to: #4558541 |
Master  2238    Dallas |  Subject: RE: Ernesto's group (5th season) - Closeddangremond - 2013-01-02 3:36 PM Wow, very impressive Mitch! Thanks for taking the time to work on this. Gabe's solution for this year is probably to camp out! Seriously, a training camp is not a bad idea.Gang - the following mostly applies to those in Ernesto's Mentor group last year, but I think it can be interesting for everyone on this year's Team (I hope you all don't mind me doing this). I went back and added up all of the monthly challenges and then for fun added in all the months as if we had run a challenge from January 2012 to December 2012. Head and shoulders above everyone for the year was Gabe - I assume for that accomplishment he would get a Heavy Duty Tin Foil Medal!!! All told the group below worked out a total of approx. 184 days last year. Gabe himself had 22.5 days working out (keep that from your wife). On a 30 minute or greater workout measure - the team complete almost 4200 workouts or 11.5 per day (almost 1 per team member per day). Congrats to all for an awesome year and here's to even greater and broader success in 2013!!! I've attached the file if anyone wants to look at the underlying data.
*DISCLAIMERS - I added up many of the monthly totals myself, there may be mistakes or errors. If so I apologize. Also, I included folks above based on participation in a high majority of challenges. | ||||
| 2013-01-02 5:49 PM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed I would like to remind all the players that any S/B/R workout past 30 minutes will qualify. No need to go fast neither. The whole point is to establish frequency, not to get hurt by overtraining. As described by 6 time Hawaii IM winner Mark Allen: "Endurance Sports are like turning a styrofoam cup inside out, as long as you do it slow, you'll be fine. Go too fast and you'll rip the cup, you are the cup". Mileage increases are to be in increments of 10% per week at the most. Another thing: you don't get fit when you're working out, you get fit on the couch or bed while you are recovering. Workouts are just the "trigger" for the musculo-skeletal, cardiovascular and aerobic benefits of endurance sports but the real changes happen if the workout is well absorbed by your body. If you don't recover well you will always spell it I-N-J-U-R-Y. Train smart, not hard. |
| 2013-01-02 6:21 PM in reply to: #4558765 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-01-02 6:49 PM I would like to remind all the players that any S/B/R workout past 30 minutes will qualify. No need to go fast neither. The whole point is to establish frequency, not to get hurt by overtraining. As described by 6 time Hawaii IM winner Mark Allen: "Endurance Sports are like turning a styrofoam cup inside out, as long as you do it slow, you'll be fine. Go too fast and you'll rip the cup, you are the cup". Mileage increases are to be in increments of 10% per week at the most. Another thing: you don't get fit when you're working out, you get fit on the couch or bed while you are recovering. Workouts are just the "trigger" for the musculo-skeletal, cardiovascular and aerobic benefits of endurance sports but the real changes happen if the workout is well absorbed by your body. If you don't recover well you will always spell it I-N-J-U-R-Y. Train smart, not hard. x2 It took me all of 2010 and most of 2011 to learn this lesson. Hope I don't soon forget....My signature line sums these points up well. |
| 2013-01-02 6:21 PM in reply to: #4558765 |
Member 47 Baltimore | Subject: RE: Ernesto's group (5th season) - Closed Great advice Ernesto, love that styrofoam cup analogy. I do okay on the bike but my swim and run will take some time. |
| 2013-01-02 7:32 PM in reply to: #4557422 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed Climbinggonzo - 2013-01-02 8:47 AM Got in my New Year's Day race, the Polar Dash half marathon. It was absolutely brutal out, never again! Depending on who you asked it was somewhere between -4 and 0 at the start. I didn't think the cold would slow me down much, but each breath was just cold, thin air that didn't seem to be helping. And it didn't help that any evaporated sweat or breath immediately froze wherever it landed, so I looked like a skinny snowman running out there. Glad that's done. Nice job, Andy! However, proof of the triumph can only be validated by the posting of a RR |
! We want details.| 2013-01-02 7:41 PM in reply to: #4558819 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed HC203 - 2013-01-02 6:21 PM Great advice Ernesto, love that styrofoam cup analogy. I do okay on the bike but my swim and run will take some time. Progress in this sport can only be tracked in months/years. |
| 2013-01-02 8:20 PM in reply to: #4558930 |
Member 47 Baltimore | Subject: RE: Ernesto's group (5th season) - Closed I'm thinking years for me-though I turn 50 this year I'm looking to make it my best decade, 50 is the new 40. I hope to see some results by summer. I do plenty of biking but this season need to really add some structure. Swim and run are what I will need time with. |
| 2013-01-02 8:24 PM in reply to: #4543349 |
Member 47 Baltimore | Subject: RE: Ernesto's group (5th season) - Closed |
| 2013-01-02 8:35 PM in reply to: #4543349 |
Member 146 | Subject: RE: Ernesto's group (5th season) - Closed Was able to get a quick workout in on the trainer while kids were getting ready for bed. 46:22 of medium intensity. Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Robert Swim 0 - Bike 2 - Run - 2 - Rest 0 - Total 4 Time 02:55:16 Derek Swim 1 - Bike 1 - Run 2 - Rest 0 - Total 4 Time 02:42:00
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| 2013-01-02 8:36 PM in reply to: #4558541 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-03 9:36 AM
*DISCLAIMERS - I added up many of the monthly totals myself, there may be mistakes or errors. If so I apologize. Also, I included folks above based on participation in a high majority of challenges. Looks like Matthew just beats Andy for the most balanced. Only 7 sessions difference between the most and least practiced discipline. Well done both for consistency Great effort everyone. | ||||
| 2013-01-02 9:21 PM in reply to: #4559012 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (5th season) - Closed 35:52 on the treadmill this evening Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Robert Swim 0 - Bike 2 - Run - 2 - Rest 0 - Total 4 Time 02:55:16 Derek Swim 1 - Bike 1 - Run 2 - Rest 0 - Total 4 Time 02:42:00 Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00
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| 2013-01-02 9:40 PM in reply to: #4543349 |
Member 73 Roch-cha-cha | Subject: RE: Ernesto's group (5th season) - ClosedQ: How can a 2.5 mile run at a 17:26/mile pace keep you consistently in Zone 5? Edited by kristaae 2013-01-02 9:48 PM |
| 2013-01-02 10:05 PM in reply to: #4558987 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed HC203 - 2013-01-02 8:20 PM You will see a lot of results BEFORE the summer. Consistency is the name of the game.I'm thinking years for me-though I turn 50 this year I'm looking to make it my best decade, 50 is the new 40. I hope to see some results by summer. I do plenty of biking but this season need to really add some structure. Swim and run are what I will need time with. |
| 2013-01-02 10:15 PM in reply to: #4559086 |
Extreme Veteran 549 Cotati, CA | Subject: RE: Ernesto's group (5th season) - Closed Swim and treadmill run today. Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Edited by Jimi 2013-01-02 10:23 PM |
| 2013-01-03 12:09 AM in reply to: #4543349 |
| 59 | Subject: RE: Ernesto's group (5th season) - Closed Easy 30 minute run. Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 |
| 2013-01-03 12:10 AM in reply to: #4559138 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed Bike day today and what a great day. Concentrated on keeping my HR at MAF - this was hard work on the downhill sections. 2h:03m 53km Note to self: take a couple of bars with you when you go for a ride Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00 edited to put Chris back in as we posted at the same time Edited by Gla56 2013-01-03 12:13 AM |
| 2013-01-03 2:56 AM in reply to: #4559226 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed Mitch, nice work, thanks! 1 hr ride and 35min in the pool today. Mostly drills to learn to float horizontally without kicking. No hope for me btw. Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Mark Z Swim 1- Bike 2- Run 1 - Rest 0 - Total 4 Time 03:15:00 Robert Swim 0 - Bike 2 - Run - 2 - Rest 0 - Total 4 Time 02:55:16 Derek Swim 1 - Bike 1 - Run 2 - Rest 0 - Total 4 Time 02:42:00 Scott Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 02:15:00 Joe Swim 0 - Bike 2 - Run 1 - Rest 0 - Total 3 Time 2:15:00 James Swim 1 - Bike 1 - Run 1 - Rest 0 - Total 3 Time 01:33:51 Chris M Swim 1 - Bike 0 - Run 2 - Rest 0 - Total 3 Time 1:44:49 Ernesto Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 3:18:14 John Swim 0 - Bike 2 - Run 0 - Rest 0 - Total 2 Time 02:14:48 Mitch Swim 1 - Bike 0 - Run 1 - Rest 1 - Total 2 Time 01:28:31 Randy Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:20:00 Samy Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:17:02 Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:10:59 Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05 Andy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:05:34 Jordan Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:47:30 Jim Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:58:41 Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:07:21 Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 Chris P Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 1:15:16 Mike Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:10:00 Darcie Swim 1- Bike 0- Run 0 Rest 0 - Total 1 Time 00:50:00 Sammy swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:43:23 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Krista Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:44:18 |
| 2013-01-03 3:32 AM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Good work every body. the new group,is working the whole process out. it all looks good. short 20min run for me today. I'm on the ipad so wont worry about the tally. Short ride and swim tomorrow then its all wait and rest. Went for a drive on the course today. Not the smoothest roads I will have ridden on. Think i may need more padding in my shorts  |
| 2013-01-03 5:05 AM in reply to: #4559291 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed 1 hr Trainer Road strength workout. Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00 Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Mark Z Swim 1- Bike 2- Run 1 - Rest 0 - Total 4 Time 03:15:00 Joe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 Time 3:15:00 Robert Swim 0 - Bike 2 - Run - 2 - Rest 0 - Total 4 Time 02:55:16 Derek Swim 1 - Bike 1 - Run 2 - Rest 0 - Total 4 Time 02:42:00 Scott Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 02:15:00 Joe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 Time 3:15:00 James Swim 1 - Bike 1 - Run 1 - Rest 0 - Total 3 Time 01:33:51 Chris M Swim 1 - Bike 0 - Run 2 - Rest 0 - Total 3 Time 1:44:49 Ernesto Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 3:18:14 John Swim 0 - Bike 2 - Run 0 - Rest 0 - Total 2 Time 02:14:48 Mitch Swim 1 - Bike 0 - Run 1 - Rest 1 - Total 2 Time 01:28:31 Randy Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:20:00 Samy Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:17:02 Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:10:59 Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05 Andy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:05:34 Jordan Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:47:30 Jim Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:58:41 Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:07:21 Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 Chris P Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 1:15:16 Mike Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:10:00 Darcie Swim 1- Bike 0- Run 0 Rest 0 - Total 1 Time 00:50:00 Sammy swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:43:23 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Krista Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:44:18 |
| 2013-01-03 8:01 AM in reply to: #4543349 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (5th season) - Closed Nothing for me yesterday. I was 500 yards into my warmup in the pool when the lifeguard came over saying I had to get out, it was not a Baby Ruth that was floating in the kids area of the pool. I guess I'll try again today. |
| 2013-01-03 8:03 AM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed 50 minute swim at 4:10 this morning. Mostly drills. All of my swims for the last 2 weeks are mostly drills. Hoping it pays off in May. Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00 Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Mark Z Swim 1- Bike 2- Run 1 - Rest 0 - Total 4 Time 03:15:00 Joe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 Time 3:15:00 Robert Swim 0 - Bike 2 - Run - 2 - Rest 0 - Total 4 Time 02:55:16 Derek Swim 1 - Bike 1 - Run 2 - Rest 0 - Total 4 Time 02:42:00 Scott Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 02:15:00 Joe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 Time 3:15:00 Randy Swim 1 - Bike 1 - Run 1 - Rest 0 - Total 3 Time 02:10:00 James Swim 1 - Bike 1 - Run 1 - Rest 0 - Total 3 Time 01:33:51 Chris M Swim 1 - Bike 0 - Run 2 - Rest 0 - Total 3 Time 1:44:49 Ernesto Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 3:18:14 John Swim 0 - Bike 2 - Run 0 - Rest 0 - Total 2 Time 02:14:48 Mitch Swim 1 - Bike 0 - Run 1 - Rest 1 - Total 2 Time 01:28:31 Samy Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:17:02 Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:10:59 Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05 Andy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:05:34 Jordan Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:47:30 Jim Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:58:41 Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:07:21 Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 Chris P Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 1:15:16 Mike Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:10:00 Darcie Swim 1- Bike 0- Run 0 Rest 0 - Total 1 Time 00:50:00 Sammy swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:43:23 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Krista Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:44:18 |
| 2013-01-03 8:17 AM in reply to: #4543349 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed 60' on Drainer spinning (Moderate to Easy) followed by 5 mile tempo run on dreadmill (1.5 mile WU, 2 miles @ HM pace, 1.5 mile CD) Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00Harry Swim 1- Bike 2-Run 2-Rest 0-Total 5 Time 4:34:20 Trevor Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 04:09:53 Mark Z Swim 1- Bike 2- Run 1 - Rest 0 - Total 4 Time 03:15:00 Joe Swim 0 - Bike 3 - Run 1 - Rest 0 - Total 4 Time 3:15:00 Mitch Swim 1 - Bike 1 - Run 2 - Rest 1 - Total 4 Time 03:12:17 Robert Swim 0 - Bike 2 - Run - 2 - Rest 0 - Total 4 Time 02:55:16 Derek Swim 1 - Bike 1 - Run 2 - Rest 0 - Total 4 Time 02:42:00 Scott Swim 1 - Bike 2 - Run 1 - Rest 0 - Total 4 Time 02:15:00 Randy Swim 1 - Bike 1 - Run 1 - Rest 0 - Total 3 Time 02:10:00 James Swim 1 - Bike 1 - Run 1 - Rest 0 - Total 3 Time 01:33:51 Chris M Swim 1 - Bike 0 - Run 2 - Rest 0 - Total 3 Time 1:44:49 Ernesto Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 3:18:14 John Swim 0 - Bike 2 - Run 0 - Rest 0 - Total 2 Time 02:14:48 Samy Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:17:02 Tiffany Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 1:10:59 Gabe Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:31:05 Andy Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 2:05:34 Jordan Swim 0 - Bike 1 - Run 1 - Rest 0 - Total 2 Time 01:47:30 Jim Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:58:41 Barry Swim 0 - Bike 0 - Run 2 - Rest 0 - Total 2 Time 01:07:21 Jackie Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 01:27:00 Chris P Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 1:15:16 Mike Swim 0 - Bike 1 - Run 0 - Rest 0 - Total 1 Time 01:10:00 Darcie Swim 1- Bike 0- Run 0 Rest 0 - Total 1 Time 00:50:00 Sammy swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:43:23 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Krista Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:44:18 |
| 2013-01-03 9:11 AM in reply to: #4559086 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed kristaae - 2013-01-02 10:40 PM Q: How can a 2.5 mile run at a 17:26/mile pace keep you consistently in Zone 5? Very Cool!Congrats on your win! Sounds like quite a workout. I miss the snow (living in South FL we don't see much of that stuff), but only the one you can use for skiing, not the one you have to scrape off your car in the morning. |
| 2013-01-03 9:14 AM in reply to: #4559626 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed 3 mile easy run @ MAF Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00 |
| 2013-01-03 9:23 AM in reply to: #4543349 |
Member 73 Roch-cha-cha | Subject: RE: Ernesto's group (5th season) - Closed Bike/run this AM.
Greg Swim 2- Bike 2- Run 1 - Rest 0 - Total 5 Time 05:18:00 Edited by kristaae 2013-01-03 9:23 AM |
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