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Ernesto's group (5th season) - Closed (Page 36)
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 2013-01-15 11:14 AM in reply to: #4579280 |
Master  2238    Dallas |  Subject: RE: Ernesto's group (5th season) - Closeddangremond - 2013-01-15 10:28 AM LOL!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. Not a solid black line by any means Mitch, MAF training is a reference and a way to remind people of how important an aerobic base is. No sin commited, you are absolved! Glad to know that you are improving, there's a lot of room for WAY more. Stick to the plan and keep believing! |
| 2013-01-15 11:39 AM in reply to: #4579392 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-01-15 12:14 PM dangremond - 2013-01-15 10:28 AM LOL!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. Not a solid black line by any means Mitch, MAF training is a reference and a way to remind people of how important an aerobic base is. No sin commited, you are absolved! Glad to know that you are improving, there's a lot of room for WAY more. Stick to the plan and keep believing! thats telling evidence, Mitch - thansk for sharing - this, along witht he other MAFites within the group, will certainly keep me perservering! some questions (ok I read/'skipped' through the first section and maybe overlooked this): - Speed work - can I perform any speed work during the first 3 month period? - frequency/distance of MAF runs - is there any specified requirement? thanks, Mark. |
| 2013-01-15 11:59 AM in reply to: #4579320 |
Expert 4761 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 45 minute lunch dreadmill at the gym, followed by leg strength and core work: Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Edited by jmhpsu93 2013-01-15 12:02 PM |
| 2013-01-15 12:01 PM in reply to: #4579178 |
Expert 4761 Middle River, Maryland Silver member | 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. I'm right with ya, but I'm in the ballpark (maybe 2-3 BPM above where I want to be, that is, if my #$@#$@# Garmin doesn't spike all over the place...yes, I know I need electrode gel |
).| 2013-01-15 12:24 PM in reply to: #4579488 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 45 minutes on dreadmill Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Edited by JBacarella 2013-01-15 12:26 PM |
| 2013-01-15 12:53 PM in reply to: #4543349 |
| Member 27 Issaquah, WA | Subject: RE: Ernesto's group (5th season) - Closed Thanks for all the advice for my HRM question. I looked at the Garmins on Amazon. They are more than I had planned to spend but what I realy want. I've decided to keep using my current HRM while I save for a Garmin. Did very little training last week. My mother had her retina repaired and needs to sit/lay with her face level with the floor for 7 days, meals and bathroom breaks being the only exceptions so I spent quite a bit of time reading aloud to her. She has been very frustrated that she can't take her daily walk or ride the stationary bike. Almost finished with "The Big Book..", am finding it very interesting. I'll be starting the two week challenge on the 20th. Since I already follow most of his nutritional recommendations it shouldn't be to hard. Running pace while staying at a heart rate of 129 is now up to a slow jog.
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| 2013-01-15 1:20 PM in reply to: #4579449 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-01-15 12:39 PM ernestov - 2013-01-15 12:14 PM dangremond - 2013-01-15 10:28 AM LOL!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. Not a solid black line by any means Mitch, MAF training is a reference and a way to remind people of how important an aerobic base is. No sin commited, you are absolved! Glad to know that you are improving, there's a lot of room for WAY more. Stick to the plan and keep believing! thats telling evidence, Mitch - thansk for sharing - this, along witht he other MAFites within the group, will certainly keep me perservering! some questions (ok I read/'skipped' through the first section and maybe overlooked this): - Speed work - can I perform any speed work during the first 3 month period? - frequency/distance of MAF runs - is there any specified requirement? thanks, Mark. Mark: Due to my stress fracture I was able to approach running with a clean slate - like hitting the reset button. I had to build from really nothing due to 6 weeks off of running. I started running and walking a few days a week and progressed to solid running. Once I was running 3 days a week (two runs in 4 mile range. 1 around 6) I started adding days. I didn't do any speedwork. I slowly added more shorter runs (3 to 5 miles) all at that easy pace (close to MAF). My true goal was to get to 6 days per week at an easy pace so that I would be ready for the Hanson's HM plan I'm following. I knew that if I rushed into speedwork or tried to run beyond an easy pace I would open myself up to re-injury. The additional benefit of all of this is that I have begun building a solid aerobic capacity. This has carried over to the bike where I need to work harder now to get my HR up. Ernesto or some others can give you the technical answer on when to add speedwork. I started adding mine in late December. Total speedwork miles is in the 10 to 15% range of totla mileage per week The rest of my miles are easy pace. I'm anxious to see the improvement in April if I stay healthy and continue following my plan. |
| 2013-01-15 3:52 PM in reply to: #4543349 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed 1:13 on the drainer this morning. I was going to brick my run but didn't feel safe doing speedwork on icy roads so I waited until lunch to do my 50 run on the dreadmill at lunch. Workouts felt pretty good and the run felt really good considering I pushed it this morning on the drainer.
Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 |
| 2013-01-15 4:17 PM in reply to: #4578962 |
| Extreme Veteran 378 Israel / NJ | Subject: RE: Ernesto's group (5th season) - Closed JBacarella - 2013-01-15 8:51 AM 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
THX doctor. Its been like 2 weeks since i been on a bike. my biking skills are fine but i just have enjoy my running and swimming and then next month i start putting biking in so i can become a rocket. |
. The key is consistency. If you find a way to mix in the bike, there are major gains you can make.| 2013-01-15 4:27 PM in reply to: #4543349 |
New user 60 | Subject: RE: Ernesto's group (5th season) - Closed 48 minute ride, got a QOM on a local segment Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01
Edited by tayvincent 2013-01-15 4:29 PM |
| 2013-01-15 6:20 PM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 60 min in the pool yesterday at lunch, 35 minute easy run this morning. Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 |
| 2013-01-15 6:42 PM in reply to: #4543349 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01  |
| 2013-01-15 8:00 PM in reply to: #4543349 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed third attempt at MAF run - third time 2.2 miles in 30 minutes - at least I'm consitent!! Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 5 - Bike 7 - Run 9 - Rest 2 - Total 21 Time 18:25:47Trevor Swim 3 - Bike 9 - Run 8 - Rest 2 - Total 20 Time 22:21:51 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 Scott Swim 3 - Bike 7 - Run 7 - Rest 5 - Total 17 Time 09:20:00 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Gabe Swim 4 - Bike 4 - Run 7 - Rest 3- Total 15 Time 21:21:02 Taylor Swim 3 - Bike 6 - Run 6 - Rest 7- Total 15 Time 15:32:30 Jim Swim 0 - Bike 7 - Run 6 - Rest 4 - Total 13 Time 10:34:24 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 Jordan Swim 4- Bike 3 - Run 5 - Rest 3 - Total 12 Time 07:46:26 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 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 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 4 - Rest 2 - Total 11 Time 07:47:00 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 3 - Rest 2 - Total 3 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 Edited by markhodges1973 2013-01-15 8:05 PM |
| 2013-01-15 8:44 PM in reply to: #4543349 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed Tonight a 50 min sufferfest workout (Local Hero) Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 5 - Bike 7 - Run 9 - Rest 2 - Total 21 Time 18:25:47Trevor Swim 3 - Bike 9 - Run 8 - Rest 2 - Total 20 Time 22:21:51 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 Scott Swim 3 - Bike 7 - Run 7 - Rest 5 - Total 17 Time 09:20:00 Gabe Swim 4 - Bike 5 - Run 7 - Rest 3- Total 16 Time 22:12:32 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Taylor Swim 3 - Bike 6 - Run 6 - Rest 7- Total 15 Time 15:32:30 Jim Swim 0 - Bike 7 - Run 6 - Rest 4 - Total 13 Time 10:34:24 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 Jordan Swim 4- Bike 3 - Run 5 - Rest 3 - Total 12 Time 07:46:26 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 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 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 4 - Rest 2 - Total 11 Time 07:47:00 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 3 - Rest 2 - Total 3 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-15 10:08 PM in reply to: #4543349 |
Member 146 | Subject: RE: Ernesto's group (5th season) - Closed Was able to get a quick 53 minutes in on the trainer. Hope to get my first swim and a run on the treadmill tomorrow morning if I can get myself out of bed. Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01Derek Swim 5 - Bike 7 - Run 9 - Rest 2 - Total 21 Time 18:25:47 Trevor Swim 3 - Bike 9 - Run 8 - Rest 2 - Total 20 Time 22:21:51 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 Scott Swim 3 - Bike 7 - Run 7 - Rest 5 - Total 17 Time 09:20:00 Gabe Swim 4 - Bike 5 - Run 7 - Rest 3- Total 16 Time 22:12:32 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Taylor Swim 3 - Bike 6 - Run 6 - Rest 7- Total 15 Time 15:32:30 Jim Swim 0 - Bike 7 - Run 6 - Rest 4 - Total 13 Time 10:34:24 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 08:56:39Robert Swim 0 - Bike 6 - Run - 6 - Rest 3 - Total 12 Time 10:26:07 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Jordan Swim 4- Bike 3 - Run 5 - Rest 3 - Total 12 Time 07:46:26 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 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 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 4 - Rest 2 - Total 11 Time 07:47:00 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 3 - Rest 2 - Total 3 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
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| 2013-01-15 10:26 PM in reply to: #4580417 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (5th season) - Closed 32 minutes in the pool this evening Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 5 - Bike 7 - Run 9 - Rest 2 - Total 21 Time 18:25:47 Trevor Swim 3 - Bike 9 - Run 8 - Rest 2 - Total 20 Time 22:21:51 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 Scott Swim 3 - Bike 7 - Run 7 - Rest 5 - Total 17 Time 09:20:00 Gabe Swim 4 - Bike 5 - Run 7 - Rest 3- Total 16 Time 22:12:32 Mark Z Swim 2- Bike 6 - Run 8 - Rest 2 - Total 16 Time 17:52:00 Taylor Swim 3 - Bike 6 - Run 6 - Rest 7- Total 15 Time 15:32:30Barry Swim 4 - Bike 3 - Run 7 - Rest 4 - Total 14 Time 09:26:54Jim Swim 0 - Bike 7 - Run 6 - Rest 4 - Total 13 Time 10:34:24 Randy Swim 4 - Bike 3 - Run 6- Rest 3 - Total 13 Time 09:45:00 Robert Swim 0 - Bike 6 - Run - 6 - Rest 3 - Total 12 Time 10:26:07 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Jordan Swim 4- Bike 3 - Run 5 - Rest 3 - Total 12 Time 07:46:26 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 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 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 4 - Rest 2 - Total 11 Time 07:47:00 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 3 - Rest 2 - Total 3 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00
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| 2013-01-15 10:30 PM in reply to: #4580427 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed A very short, 40min bike ride this morning. Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01Derek Swim 5 - Bike 7 - Run 9 - Rest 2 - Total 21 Time 18:25:47 Trevor Swim 3 - Bike 9 - Run 8 - Rest 2 - Total 20 Time 22:21:51 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Mark Z Swim 2- Bike 7 - Run 8 - Rest 2 - Total 17 Time 18:32:00 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Scott Swim 3 - Bike 7 - Run 7 - Rest 5 - Total 17 Time 09:20:00 Gabe Swim 4 - Bike 5 - Run 7 - Rest 3- Total 16 Time 22:12:32 Taylor Swim 3 - Bike 6 - Run 6 - Rest 7- Total 15 Time 15:32:30 Barry Swim 4 - Bike 3 - Run 7 - Rest 4 - Total 14 Time 09:26:54 Jim Swim 0 - Bike 7 - Run 6 - Rest 4 - Total 13 Time 10:34:24 Randy Swim 4 - Bike 3 - Run 6- Rest 3 - Total 13 Time 09:45:00 Robert Swim 0 - Bike 6 - Run - 6 - Rest 3 - Total 12 Time 10:26:07 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Jordan Swim 4- Bike 3 - Run 5 - Rest 3 - Total 12 Time 07:46:26 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 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 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 4 - Rest 2 - Total 11 Time 07:47:00 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 3 - Rest 2 - Total 3 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-15 11:05 PM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Derek Swim 5 - Bike 7 - Run 9 - Rest 2 - Total 21 Time 18:25:47 Trevor Swim 3 - Bike 9 - Run 8 - Rest 2 - Total 20 Time 22:21:51 Greg Swim 6 - Bike 6 - Run 6 - Rest 2 - Total 18 Time 18:29:39 Mark Z Swim 2- Bike 7 - Run 8 - Rest 2 - Total 17 Time 18:32:00 Tiffany Swim 2 - Bike 7 - Run 8 - Rest 2 - Total 17 Time 14:05:55 Scott Swim 3 - Bike 7 - Run 7 - Rest 5 - Total 17 Time 09:20:00 Gabe Swim 4 - Bike 5 - Run 7 - Rest 3- Total 16 Time 22:12:32 Taylor Swim 3 - Bike 6 - Run 6 - Rest 7- Total 15 Time 15:32:30 Barry Swim 4 - Bike 3 - Run 7 - Rest 4 - Total 14 Time 09:26:54 Jim Swim 0 - Bike 7 - Run 6 - Rest 4 - Total 13 Time 10:34:24 Randy Swim 4 - Bike 3 - Run 6- Rest 3 - Total 13 Time 09:45:00 Robert Swim 0 - Bike 6 - Run - 6 - Rest 3 - Total 12 Time 10:26:07 Chris M Swim 2 - Bike 4 - Run 6 - Rest 3 - Total 12 Time 8:32:29 Jordan Swim 4- Bike 3 - Run 5 - Rest 3 - Total 12 Time 07:46:26 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Juancho Swim 0 - Bike 5 - Run 6 - Rest 3 - Total 11 time 08:15:43 Jackie Swim 0 - Bike 1 - Run 10 - Rest 4 - Total 11 Time 18:51:14 Ernesto Swim 1 - Bike 2 - Run 7 - Rest 5 - Total 10 Time 11:31:26 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 4 - Rest 2 - Total 11 Time 07:47:00 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 3 - Rest 2 - Total 3 Time 01:32:22 Matthew Swim 0 - Bike 0 - Run 1 - Rest 0 - Total 1 Time 00:35:00 |
| 2013-01-15 11:10 PM in reply to: #4579178 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Samyg - 2013-01-15 9:40 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. Good job Samy. Keep it up! |
| 2013-01-16 2:58 AM in reply to: #4579556 |
Veteran 112 Wollongong | Subject: RE: Ernesto's group (5th season) - Closed 1:25 Bike. Beautiful morning for a ride. Tried to stay near MAF.
Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 Edited by Gla56 2013-01-16 3:03 AM |
| 2013-01-16 5:47 AM in reply to: #4543349 |
Expert 4761 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 32 minute 5:30 a.m. chlorine breakfast (well, I guess it's actually bromine but whatever Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 |
). Did I ever mention how much I HATE morning swims???| 2013-01-16 6:06 AM in reply to: #4543349 |
| Extreme Veteran 378 Israel / NJ | Subject: RE: Ernesto's group (5th season) - Closed 32 min on the Dreadmill 2 days ago forgot to post. I had to fix my dereailour since i got new wheels. thatnk god i did.
Mitch Swim 2 - Bike 9 - Run 12 - Rest 3 - Total 23 Time 18:55:01 |
| 2013-01-16 6:58 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 60 minute Trainer Road workout, 3 X 12' @ 90-95% FTP, followed with a 30 minute brick. Legs felt great off the bike. Derek Swim 4 - Bike 8 - Run 9 - Rest 2 - Total 23 Time 19:59:15 Edited for total time and days correction. Looks like someone used an older matrix to update. Everyone might want to check their totals. Ive tried to check and fix a few. Edited by BigDaddyD79 2013-01-16 7:48 AM |
| 2013-01-16 7:50 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed I've tried to fix as many as I could off this page, however I'm sure there are some that Ive missed. Everyone check your totals and confirm that they are right. Also make sure you are using the most up to date matrix to copy. |
| 2013-01-16 8:25 AM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed 1hr run along the beach again this morning. Time to pack up and head home tomorrow so looking forward to a swim and ride before the week is over. |
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