Consistency Equals Success (Page 29)

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2014-08-11 11:37 AM
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Veteran
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clayton
Subject: RE: Consistency Equals Success
adding swim and run.

Swim was 8x100 EBEH and could still manage 1:30 per set which is my default 100yd time for pool sprints.
Run managed to keep HR down below 140 apart from hills; so gradually getting back to where I should be - as this is a run week I expect great improvements!

As for trainer entertainment - songza; loud and fast!

Jackie 10 18:17:13
Gabe 10 13:10:53
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 08 7:55:27
Mark Z 07 08:15:00
Dennis 07 09:35:00
Brian 04 2:20:00

Edited by markhodges1973 2014-08-11 11:41 AM

2014-08-11 3:27 PM
in reply to: markhodges1973

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Expert
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Subject: RE: Consistency Equals Success
59:42 runch

Jackie 10 18:17:13
Gabe 10 13:10:53
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 09 8:55:39
Mark Z 07 08:15:00
Dennis 07 09:35:00
Brian 04 2:20:00
2014-08-11 5:45 PM
in reply to: JBacarella

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Expert
1109
1000100
Guatemala
Subject: RE: Consistency Equals Success

After several mediocre runs I finally had a decent run today morning - 14 miles in 2:00 and felt good towards the end

Jackie 10 18:17:13 
Gabe 11 15:11:30 
Mark H 08 06:20:00 
Mitch 07 10:18:51 
Jim 09 8:55:39 
Mark Z 07 08:15:00 
Dennis 07 09:35:00 
Brian 04 2:20:00 

2014-08-11 7:20 PM
in reply to: trigabe

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33
25
Subject: RE: Consistency Equals Success
adding today's 30' 4 mile run.

Jackie 10 18:17:13
Gabe 11 15:11:30
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 09 8:55:39
Mark Z 07 08:15:00
Dennis 07 09:35:00
Brian 05 2:51:00
2014-08-11 8:26 PM
in reply to: itsbs2

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Expert
1255
10001001002525
Philadelphia, Pennsylvania
Subject: RE: Consistency Equals Success
Jackie 11 19:59:11
Gabe 11 15:11:30
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 09 8:55:39
Mark Z 07 08:15:00
Dennis 07 09:35:00
Brian 05 2:51:00

Just wanted to put in a word on recovery drink. Ultragen. I like Cappucino and Fruit Punch. Best stuff ever made!!! Two scoops after long or hard workout, one scoop after other workouts. You will notice a difference. No, I am not an employee of First Endurance, nor do I get any compensation for referring. The stuff just plain works!!

I used it before I got a coach and when I found out my coach thinks it's the best stuff ever made, well there you go. No charge for the advice ;-)
2014-08-12 2:50 AM
in reply to: 0

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Master
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1000500100
Gold Coast Australia.
Subject: RE: Consistency Equals Success
Very short 39' run. Work and domestic duties got in a way of a decent run again.

Jackie 11 19:59:11
Gabe 11 15:11:30
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 09 8:55:39
Mark Z 08 08:54:00
Dennis 07 09:35:00
Brian 05 2:51:00

Mark H - 1:30? Wow.... without an outboard engine? Hat off.

Gabe - good to see you enjoyed the run. Great pace!



Edited by markz 2014-08-12 2:56 AM

2014-08-12 12:59 PM
in reply to: markz

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Expert
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Subject: RE: Consistency Equals Success
1 hr on the drainer

Jackie 11 19:59:11
Gabe 11 15:11:30
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 10 9:55:39
Mark Z 08 08:54:00
Dennis 07 09:35:00
Brian 05 2:51:00
2014-08-12 1:30 PM
in reply to: markhodges1973

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Expert
1255
10001001002525
Philadelphia, Pennsylvania
Subject: RE: Consistency Equals Success
Originally posted by markhodges1973

adding swim and run.

Swim was 8x100 EBEH


EBEH??
2014-08-12 6:13 PM
in reply to: jackiep

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Expert
1109
1000100
Guatemala
Subject: RE: Consistency Equals Success

Good 4000m swim (1:13) at lunch

Jackie 11 19:59:11 
Gabe 12 16:25:40 
Mark H 08 06:20:00 
Mitch 07 10:18:51 
Jim 10 9:55:39 
Mark Z 08 08:54:00 
Dennis 07 09:35:00 
Brian 05 2:51:00 

2014-08-12 6:30 PM
in reply to: trigabe

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33
25
Subject: RE: Consistency Equals Success
first time back on the bike in a few weeks. 40 minutes on the indoor bike, followed by a 20 minute run.

Jackie 11 19:59:11
Gabe 12 16:25:40
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 10 9:55:39
Mark Z 08 08:54:00
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-12 8:57 PM
in reply to: itsbs2

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Expert
1255
10001001002525
Philadelphia, Pennsylvania
Subject: RE: Consistency Equals Success
Jackie 12 20:42:26
Gabe 12 16:25:40
Mark H 08 06:20:00
Mitch 07 10:18:51
Jim 10 9:55:39
Mark Z 08 08:54:00
Dennis 07 09:35:00
Brian 06 3:51:00

Welcome back Brian. Keep it up!

2014-08-13 10:04 AM
in reply to: 0

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Veteran
419
100100100100
clayton
Subject: RE: Consistency Equals Success
Adding two runs.

Jackie 12 20:42:26
Gabe 12 16:25:40
Jim 10 9:55:39
Mark H 10 07:50:00
Mark Z 08 08:54:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00

Jackie, Gabe - you both need to take two days recovery.

Mark Z - thanks for the WOW! made me smile and reflect on a good swim week = progress.

Jackie - 100 EBEH = 25 easy;25 build;25 easy;25 hard without rest - I love these as they really teach your body and mind that you CAN swim faster, then recover, then swim faster again!!

Mark.



Edited by markhodges1973 2014-08-13 10:08 AM
2014-08-13 3:24 PM
in reply to: markhodges1973

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Master
1609
1000500100
Gold Coast Australia.
Subject: RE: Consistency Equals Success
Adding 2 short runs from Tuesday and Wednesday

Jackie 12 20:42:26
Gabe 12 16:25:40
Jim 10 9:55:39
Mark H 10 07:50:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-13 7:40 PM
in reply to: markz

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Expert
2811
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Subject: RE: Consistency Equals Success
49:39 5.6 mile runch

Jackie 12 20:42:26
Gabe 12 16:25:40
Jim 11 10:45:16
Mark H 10 07:50:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-13 9:41 PM
in reply to: JBacarella

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Expert
2811
2000500100100100
Subject: RE: Consistency Equals Success
30 minutes on the drainer

Jackie 12 20:42:26
Gabe 12 16:25:40
Jim 11 11:15:16
Mark H 10 07:50:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-14 9:44 AM
in reply to: JBacarella

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Veteran
419
100100100100
clayton
Subject: RE: Consistency Equals Success
adding a swim in the hotel mini pool - 30 mins non stop drills; Right only left only CUD, kick ...

Jackie 12 20:42:26
Gabe 12 16:25:40
Jim 11 11:15:16
Mark H 10 08:20:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00


2014-08-14 9:56 AM
in reply to: #4996214

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33
25
Subject: RE: Consistency Equals Success
Nice job Mark! I always look at the hotel pools and wonder if it can be done. I guess when there's a will there's a way! I might have to start travelling with my jammers just in case!
2014-08-14 5:44 PM
in reply to: itsbs2

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Expert
1255
10001001002525
Philadelphia, Pennsylvania
Subject: RE: Consistency Equals Success
Yesterday DAY OFF . . . watched a movie!

Today back to pool. EEH 50s. (Easy, easy, hard)

Jackie 13 21:23:31
Gabe 12 16:25:40
Jim 11 11:15:16
Mark H 10 07:50:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-14 7:35 PM
in reply to: jackiep

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Expert
2811
2000500100100100
Subject: RE: Consistency Equals Success
1400 yards OWS 33:28

Jackie 13 21:23:31
Gabe 12 16:25:40
Jim 12 11:48:44
Mark H 10 07:50:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-14 9:42 PM
in reply to: JBacarella

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Expert
1109
1000100
Guatemala
Subject: RE: Consistency Equals Success

Anyone racing this weekend or doing anything fun?

Yesterday an 8 mile run w/ intervals (10X800m) + 1hr drainer. Today 1hr drainer

Jackie 13 21:23:31 
Gabe 14 19:37:40 
Jim 12 11:48:44 
Mark H 10 07:50:00 
Mark Z 10 10:44:00 
Mitch 07 10:18:51 
Dennis 07 09:35:00 
Brian 06 3:51:00

2014-08-14 10:18 PM
in reply to: 0

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Veteran
419
100100100100
clayton
Subject: RE: Consistency Equals Success
awesome brick workout 75 min on bike then 30 min MAF run.
bike was 4x(12T,3R), run was MAF. Run felt great after a hard bike and HR stayed well below 140. Bike I managed to consistently output same effort through to end (without normal quitting).

Jackie 13 21:23:31
Gabe 14 19:37:40
Jim 12 11:48:44
Mark H 11 09:35:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00

Jackie thanks for taking the day off - Gabe now your turn. oh and jim while we're at it take one off too!

:-)

Edited by markhodges1973 2014-08-14 10:23 PM

2014-08-15 8:00 AM
in reply to: markhodges1973

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Expert
2811
2000500100100100
Subject: RE: Consistency Equals Success
Mark- Nice job on your brick. I have to agree I like it a little better when Gabe has to go to Thailand or Amsterdam to give us mortals a chance. Although, I think Jackie has imported some of the water from Guatemala and drinking it, based on her output.

Gabe- No races, but daughter #2 turns 18 and we always have a big beach party for her birthday. It is also opening day of Blueberry season, so tomorrow we will be up at sunrise picking blueberry's before the Amish pick them all. Weird small town problem, competing with the Amish for blueberry's.
2014-08-15 12:31 PM
in reply to: JBacarella

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Expert
1255
10001001002525
Philadelphia, Pennsylvania
Subject: RE: Consistency Equals Success
Mark, speak English!! 12T,3R?

Gabe and Jim, take a day off!

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 12 11:48:44
Mark H 11 09:35:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-15 12:39 PM
in reply to: jackiep

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Expert
2811
2000500100100100
Subject: RE: Consistency Equals Success
48:42 for a 5.6 mile runch

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 13 12:37:26
Mark H 11 09:35:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
2014-08-15 5:18 PM
in reply to: JBacarella

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Expert
2811
2000500100100100
Subject: RE: Consistency Equals Success
37:36 OWS

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 13 13:15:02
Mark H 11 09:35:00
Mark Z 10 10:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00
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