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Ernesto's group (5th season) - Closed (Page 35)
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 2013-01-14 3:29 PM in reply to: #4577880 |
Expert  2811   |  Subject: RE: Ernesto's group (5th season) - Closeddangremond - 2013-01-14 1:51 PM JBacarella - 2013-01-14 1:56 PM Dangremond What's everyone's favorite trainer workouts (non-sufferfest)? Looking for some variety and things to liven up my mornings in the basement. 5 minute warm up, then intervals 15sec x4 10 sec break between each interval, 30 break 30x4 10 break, 45 sec break 45x 4 10 break, 60 sec break 60x 4 then ascened down. 10 minute cool. Also 5 minute warm up 30 minutes high tension high gear 5 cool. What level intensity are your intervals? On the intervals I go as hard as I can, cadence 120 ish. On the high tension I go tempo 80 cadence, just grinding. Edited by JBacarella 2013-01-14 3:32 PM |
| 2013-01-14 4:07 PM in reply to: #4578019 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Putting Derek and me back in...
Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Edited by dangremond 2013-01-14 4:09 PM |
| 2013-01-14 4:40 PM in reply to: #4543349 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed 50 minute swim at lunch for me today. Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 |
| 2013-01-14 4:42 PM in reply to: #4543349 |
Extreme Veteran 378 Israel / NJ | Subject: RE: Ernesto's group (5th season) - Closed
30 min run! Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 |
| 2013-01-14 4:43 PM in reply to: #4543349 |
New user 669 Madrid | Subject: RE: Ernesto's group (5th season) - Closed |
| 2013-01-14 5:04 PM in reply to: #4543349 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (5th season) - Closed 45 min spin after work today. Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Greg Swim 5 - Bike 6 - Run 5 - Rest 2 - Total 16 Time 17:22:39 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 3 - Bike 4 - Run 7 - Rest 3- Total 14 Time 20:17:14 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Jackie Swim 0 - Bike 1 - Run 8 - Rest 3 - Total 9 Time 15:59:50 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 Charlotte Swim 1 - Bike 3 - Run 4 - Rest 2 - Total 8 Time 04:07:00 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Mark H Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 Time 00:30:02 *fixed Edited by gobluedds 2013-01-14 5:17 PM |
| 2013-01-14 5:08 PM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed Did 60 minutes in the pool at lunch. Roughly 3250m. Away on business right now and on an IPad. Can someone update my total. If not, no worries, I can do it when I get back. Cheers, Derek |
| 2013-01-14 5:35 PM in reply to: #4577703 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-01-15 6:40 AM ... How much do you guys and gals ice and wear compression gear for recovery? ... I wear Skins tights for recovery from long runs - over about 18kms. I find them great. Only use ice for injuries. Fortunately, have not used much ice. |
| 2013-01-14 5:40 PM in reply to: #4578363 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed 35 min runch yesterday and a 32 min OWS this morning. Choppy, so it was a good workout. Plenty of salt water drunk. Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 3 - Bike 4 - Run 7 - Rest 3- Total 14 Time 20:17:14 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Jackie Swim 0 - Bike 1 - Run 8 - Rest 3 - Total 9 Time 15:59:50 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 Charlotte Swim 1 - Bike 3 - Run 4 - Rest 2 - Total 8 Time 04:07:00 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Mark H Swim 0 - Bike 0 - Run 1 - Rest 1 - Total 1 Time 00:30:02
Edited by Gla56 2013-01-14 5:43 PM |
| 2013-01-14 7:09 PM in reply to: #4543349 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed Great Job everyone on the races and training -huge accomplishments all round! another attempt at MAF running - much harder outdoors than on TM. Found I had to walk every 30s' to drop the HR. Great way to build patience :-) Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 3 - Bike 4 - Run 7 - Rest 3- Total 14 Time 20:17:14 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Jackie Swim 0 - Bike 1 - Run 8 - Rest 3 - Total 9 Time 15:59:50 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 Charlotte Swim 1 - Bike 3 - Run 4 - Rest 2 - Total 8 Time 04:07:00 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Edited by markhodges1973 2013-01-14 7:12 PM |
| 2013-01-14 7:09 PM in reply to: #4543349 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed deleting double post ... but also take opportunity to thank Scott for comments on oral hygiene. Edited by markhodges1973 2013-01-14 7:14 PM |
| 2013-01-14 9:59 PM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 3 - Bike 4 - Run 7 - Rest 3- Total 14 Time 20:17:14 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 Charlotte Swim 1 - Bike 3 - Run 4 - Rest 2 - Total 8 Time 04:07:00 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-14 10:06 PM in reply to: #4578742 |
| Subject: RE: Ernesto's group (5th season) - Closed 1 hour on computrainer Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 3 - Bike 4 - Run 7 - Rest 3- Total 14 Time 20:17:14 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 3 - Total 9 Time 05:07:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-14 10:29 PM in reply to: #4543349 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed Adding a 1 hr, 2800m swim tonight Mitch Swim 2 - Bike 9 - Run 11 - Rest 3 - Total 22 Time 17:49:51 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 4 - Bike 4 - Run 7 - Rest 3- Total 15 Time 21:21:02 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 3 - Total 9 Time 05:07:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-14 10:54 PM in reply to: #4578497 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-01-14 7:09 PM another attempt at MAF running - much harder outdoors than on TM. Found I had to walk every 30s' to drop the HR. Great way to build patience :-) Just wait till you get older... you won't be running at all.  |
| 2013-01-15 5:55 AM in reply to: #4578764 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed This morning: Dreadmill - WU 1.5 miles, 4x1200k @ 5k-10k pace with 600 jog recovery. CD 1.5 miles. Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 4 - Bike 4 - Run 7 - Rest 3- Total 15 Time 21:21:02 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 3 - Total 9 Time 05:07:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Samy Swim 0 - Bike 0 - Run 3 - Rest 0 - Total 3 Time 01:53:40Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
Edited by dangremond 2013-01-15 5:57 AM |
| 2013-01-15 6:06 AM in reply to: #4578764 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed Sorry I have been MIA. My wife had a week long business trip, which means I had both kids for myself. wife business trip = little training. I just updated for my last 4 runs. On the good side, on Saturday I had my longest run ever (9 miles). Target 11 min/mile (HM pace + 45 sec). Went very well, and did the last two miles at 10:45 without too much effort. Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 4 - Bike 4 - Run 7 - Rest 3- Total 15 Time 21:21:02 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 1 - Bike 5 - Run 3 - Rest 2 - Total 9 Time 06:27:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 3 - Total 9 Time 05:07:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Samy Swim 0 - Bike 0 - Run 7 - Rest 8 - Total 7 Time 05:41:03 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Updated to include Mitch (simul-post) Edited by Samyg 2013-01-15 6:06 AM |
| 2013-01-15 6:36 AM in reply to: #4543349 |
Expert 4761 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 35 minute afternoon swim yesterday: Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 4 - Bike 4 - Run 7 - Rest 3- Total 15 Time 21:21:02 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Randy Swim 4 - Bike 3 - Run 5- Rest 3 - Total 12 Time 09:00:00 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24 Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26
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| 2013-01-15 7:21 AM in reply to: #4543349 |
| Extreme Veteran 378 Israel / NJ | Subject: RE: Ernesto's group (5th season) - Closed So as of right now, my "A" race is going to be Atlantic city OLY. Its going to be awesome and its not just a race, im going to kill it and become a rocket with all your guys helpl. |
| 2013-01-15 7:51 AM in reply to: #4578918 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed temoniprince - 2013-01-15 7:21 AM So as of right now, my "A" race is going to be Atlantic city OLY. Its going to be awesome and its not just a race, im going to kill it and become a rocket with all your guys helpl. We will cheer you on, give you support, be your sports psychologist, check your training, and lend expertise. All you have to do is do the work |
. The key is consistency. If you find a way to mix in the bike, there are major gains you can make.| 2013-01-15 8:52 AM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed 45 minute HR run on the treadmill. Today at lunch, i'm going to try the HR thing on the hill. Run easy until I get over the HR. then walk back down. See how far I get up the hill. Hopefully in a few months, i'll be able to get up the hill without going over on the HR. Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 4 - Bike 7 - Run 8 - Rest 2 - Total 19 Time 16:49:47 Trevor Swim 3 - Bike 8 - Run 7 - Rest 2 - Total 18 Time 20:18:19 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Scott Swim 3 - Bike 7 - Run 6 - Rest 5 - Total 16 Time 08:45:00* Gabe Swim 4 - Bike 4 - Run 7 - Rest 3- Total 15 Time 21:21:02 Taylor Swim 3 - Bike 5 - Run 5 - Rest 6- Total 13 Time 13:54:30 Randy Swim 4 - Bike 3 - Run 6- Rest 3 - Total 13 Time 09:45:00 Barry Swim 3 - Bike 3 - Run 7 - Rest 3 - Total 13 Time 08:56:39 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Robert Swim 0 - Bike 5 - Run - 6 - Rest 3 - Total 11 Time 09:29:07 Jim Swim 0 - Bike 7 - Run 5 - Rest 4 - Total 12 Time 09:49:24 Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Jackie Swim 0 - Bike 1 - Run 9 - Rest 4 - Total 10 Time 17:30:02 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 Jordan Swim 2 - Bike 3 - Run 5 - Rest 2 - Total 10 Time 06:31:26 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 Joe Swim 1 - Bike 7 - Run 2 - Rest 2 - Total 10 Time 8:41:00 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Mike Swim 2 - Bike 5 - Run 3 - Rest 2 - Total 10 Time 07:02:00 Charlotte Swim 1 - Bike 4 - Run 4 - Rest 3 - Total 9 Time 05:07:00 James Swim 2 - Bike 4 - Run 2 - Rest 2 - Total 8 Time 04:13:51 John Swim 0 - Bike 4 - Run 3 - Rest 3 - Total 7 Time 06:23:42 Samy Swim 0 - Bike 0 - Run 7 - Rest 8 - Total 7 Time 05:41:03 Chris P Swim 0 - Bike 0 - Run 5 - Rest 1 - Total 5 Time 5:36:47 Darcie Swim 2-Bike 3- Run 0- Rest 3- Total 5 Time 3:20:00 Sammy Swim 1 - Bike 0 - Run 4 - Rest 1 - Total 5 Time 3:04:50 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 2 - Rest 2 - Total 2 Time 01:02:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-15 9:40 AM in reply to: #4579080 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (5th season) - Closed Forgive me father (Ernesto), for I have sinned. My supposedly MAF runs lately have been anything but. Still running easy, but not really paying attention to HR. With a few pace runs and HM pace+45 secs runs in my HM training, I guess I am getting used to running a little bit faster than what my MAF speed should be, even on the easy runs. So this morning I set out for my 3 mile easy run vowing to keep my MAF HR (141, including the +5 for 1 yr injury free). Results? Avg pace 11:56. Avg HR 139. Not only this is the first time I break 12 min/mi pace on my 3 mile MAF run, but its not even close. The closest to this was a 12:20 pace with avg. HR 141. Add my first 9 mile run ever on Saturday, I am getting excited at my running improvements. |
| 2013-01-15 10:28 AM in reply to: #4579178 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-15 10:40 AM Forgive me father (Ernesto), for I have sinned. My supposedly MAF runs lately have been anything but. Still running easy, but not really paying attention to HR. With a few pace runs and HM pace+45 secs runs in my HM training, I guess I am getting used to running a little bit faster than what my MAF speed should be, even on the easy runs. So this morning I set out for my 3 mile easy run vowing to keep my MAF HR (141, including the +5 for 1 yr injury free). Results? Avg pace 11:56. Avg HR 139. Not only this is the first time I break 12 min/mi pace on my 3 mile MAF run, but its not even close. The closest to this was a 12:20 pace with avg. HR 141. Add my first 9 mile run ever on Saturday, I am getting excited at my running improvements. Agree - invest the time and you are able to run more efficiently. Then
Edited by dangremond 2013-01-15 10:33 AM |
| 2013-01-15 10:39 AM in reply to: #4577725 |
Member 48 Indianapolis, Indiana | Subject: RE: Ernesto's group (5th season) - Closed |
| 2013-01-15 10:46 AM in reply to: #4579080 |
Member 48 Indianapolis, Indiana | Subject: RE: Ernesto's group (5th season) - Closed Finally nailed flip turns, which is making me feel way more "legit" in the pool. Still stretching out distance as I go, swim is the most challenging leg for me.
Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 |
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