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Ernesto's group (4th season) - Closed (Page 41)
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 2012-05-14 7:06 AM in reply to: #4123283 |
Expert  2811   |  Subject: RE: Ernesto's group (4th season) - ClosedI'm considering buying a new wetsuit. Currently, I am using a shorty, and I am thinking about a full. The hope being it will help me keep my legs up and torso flat, so I swim a little less like a barge. What does everyone else use? Is there something I should stay away from? I looked at an Orca S-4 and the Zoot 1.0. |
| 2012-05-14 7:11 AM in reply to: #4207997 |
 Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed I like my Xterra and it was very reasonable over the web. Search the boards for some kind of coupon code. Do not pay their full price or close to it under any circumstance. You should be able to find at least 40% off, or maybe 50%. |
| 2012-05-14 7:24 AM in reply to: #4207852 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed Matthews - 2012-05-14 12:05 AM Ok, question for most of you as you are coming out of the off season as I head into it.? What do you do to keep motivated and do you follow a plan? I don't want to lose to much of what i have built up in fitness over winter. My main gaol is to learn to swim but i want to keep riding and running. Is there a good program to follow?? I did download a BT one but don't like it. My goal for next summer is a 70.3 in January (new one here) and maybe the busso 70.3 again. may be a handful of sprints in there as well. I didn't follow a written plan, but I did start training at MAF and strictly at MAF for the first 3 months of this year. I also used a bike trainer. With the trainer The Sufferfest videos, helped me get through the winter (thanks Ernesto and Joe). I think the key is to do something everyday and not lose your focus. I saw huge gains in my bike and run endurance after this winter. I am riding about 2 mph faster over last year on a 20k ride. I don't get to swim often because I don't have easy access to a pool, and Lake Huron Freezes. Almost all of my swims are open water. I hope to start swimming next week. The near shore water tempurature is up to 55 F. I also think being accountable to the group helped. The challenges really did help me maintain focus. |
| 2012-05-14 7:28 AM in reply to: #4207852 |
Regular 146 Indiana | Subject: RE: Ernesto's group (4th season) - Closed Matthews - 2012-05-14 1:05 AM Ok, question for most of you as you are coming out of the off season as I head into it.? What do you do to keep motivated and do you follow a plan? I don't want to lose to much of what i have built up in fitness over winter. My main gaol is to learn to swim but i want to keep riding and running. Is there a good program to follow?? I did download a BT one but don't like it. My goal for next summer is a 70.3 in January (new one here) and maybe the busso 70.3 again. may be a handful of sprints in there as well.
I suffered from the same issue a year ago. I seemed to find plans that gave the specific workout instructions instead of just telling me to s/b/r on certain days. I found the Triathlon Geek plans to be very thorough and informative. Each plan is set up for beginner/intermediate/advanced levels so they can be used over and over. They give you the exact intensity, duration, and content to increase endurance and speed. Each one costs less than $50 US. Disclaimer---I am not part of this group in any way. Really. I just found them to be suitable for my needs. The swimming part was my biggest weakness also.For this part I incorporated the swim smooth techniques. This seemed to give me the best of both worlds. The one thing that is lacking in these plans are that the nutrition part is a little lacking, although they do try. I hope this helps. I would imagine that Ernesto has some input in this area since he is working on getting certified. |
| 2012-05-14 7:40 AM in reply to: #4123283 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Lots of posting since last night: @Ernesto - you are right - no way I could have run 8:07 for 12 miles and average upper zone 2 for the entire run (it also was one of my hillier routes). I would have been upper zone 3 and zone 4 a year ago. See if this link works to a workout from last May: http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=67785&year=2011&month=5&day=22. This weekends effort was also one day after a fast paced 10k, 30 min swim and 45 minutes MTB ride pulling daughter and tow-behind. The great part is I'm still seeing improvement - HR was a couple beats lower while the pace was a bit higher than a 12 miler I had done a few weeks ago. I have the HM on June 3rd and then a Sprint Tri on June 17th. After that my calendar gets somewhat busy from a family time perspective (through the first week of August). I'm thinking that what I really need for the rest of June and all of July is a nice base building period (from a running perspective). Then I'll pick up some speed workouts in August as I go into my first Oly Tri in September and approach either a HM of Full Marathon in Oct. What do you think Ernesto? Regarding missed workouts - they really bother me. Combinations of guilt and anger that I didn't get it done. I have to remind myself that sometimes its good because my body needs the extra rest and other times that this is supposed to be fun and beating yourself up over a fitness hobby doesn't make a lot of sense. As far as rest days - I get ansy and feel like I should be doing something. I think we can get to the point where we have to be disciplined about resting and letting the body recover. Rest is an integral part of the training pan. Regarding Wetsuits - I just bought a DeSoto two piece. I have a handful of other DeSoto products and their service is phenomenal if you have any issues (I have a cycling kit, bib and short, and another set of bibs). I haven't swam in the wetsuit yet but likely will get to do some open water swimming in the Atlantic in the near term. I'm taking the wetsuit and my Garmin 910xt watch to give it a try. DeSoto maintains that the two piece is easier to swim in given more felxibility around the shoulders. I think all the major brands maintain they are the best. The other nice thing about the 2 piece design is that if you want you can just wear the bottoms or the top. Also, depending on your proportions you can get a better fit (the tops abd bottoms are bought separately). IThey also have a vest top for warmer water swims. Regarding the offseason - Everything I have read says take a couple weeks off from training and just do what you want from a fitnes perspective. Ride for fun, go for easy jogs, play football/soccer. Mix it up for a bit. I would then look for a good off-season maintenance plan and maybe focus on your limiter to start the next season in a better spot. Edited by dangremond 2012-05-14 7:48 AM |
| 2012-05-14 7:43 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed I've got an Xterra Vector Pro full suit and I'm very happy with it. The range of motion for my arms/shoulders seems really good, the price was right (with discount code), and their customer service has been top notch. |
| 2012-05-14 8:19 AM in reply to: #4123283 |
| Regular 146 Indiana | Subject: RE: Ernesto's group (4th season) - Closed Had my first OWS Friday in 65 deg. water. I am thankful for my wetsuit. Everything went well and my confidence is high for my first OLY this coming weekend. I was a little worried about the distance and then the cold water on top of that. Just like many others, swimming is not my strong suit. The swim is 1350 yds. so it should be interesting. The run will also be a little bit of a challenge since it is a trail run. I went to our local MTB trails today and ran 4 miles. I actually enjoyed it. A change of scenery was very nice and exhilarating.
- Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02" |
| 2012-05-14 8:20 AM in reply to: #4207986 |
Extreme Veteran 592 Long Island | Subject: RE: Ernesto's group (4th season) - Closed Was away last week so catching up now. - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02" Edited by Sammeg 2012-05-14 8:23 AM |
| 2012-05-14 8:25 AM in reply to: #4123283 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed @Jim, Xterra wetsuits are cheap and they always have offers as low as $129 for a full wetsuit. Wetsuits are not a whole lot different from each other, despite what they want to tell you. Actually the cheapest wetsuits are super buoyant like the Rover or Xterras. Maybe just a bit less flexible though. Check this link out: http://www.xterrawetsuits.com/index.php/slp/ironman/ @Mitch, in every season you should have a base training or general prep phase, specific prep, peak and taper. If your first race is an Oly in September then yes, I would stay doing long, slow efforts until late June and then slowly start putting speed into the mixture. You keep neglecting the water though, you should be swimming at least 7 or 8K yards a week. Join a Masters program! It will put the fun in your sets. @Chris, yes, count one for the day before and the day after. No additional time though. Rules are just a copy and paste from March's challenge. @Matthews, entering the off season is cool if you have a plan. At some point (July perhaps) I would take a whole two weeks off without even thinking about triathlon. The winter is good for speed, some people used to do base in the Winter (old school) but it is plain nuts. Putting long bikes and runs while daylight is short(er) and it is cold is mentally exhausting. Some people completely quits the swimming portion and that is ok if you're a good swimmer, if you're not in that bunch I suggest you keep swimming and join a squad if possible. Keep the workouts short, fun (throw a lot of speed bursts into them), and visit the track often. If the weather is forgiving, go for one (semi) long ride and one long run a week to keep the aerobic capacity in check and some musculo-skeletal strenght. Edited by ernestov 2012-05-14 8:41 AM |
| 2012-05-14 9:02 AM in reply to: #4123283 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed 6 miles @ 1:16'43" - had to make a pit stop (nature's call) midway through the run, so HR all over the place (lets just say I had to get my HR up there to make sure I got to the pit stop in time). Maybe planning to run with some TP next time, is there a race belt that has a TP holder? Ernesto - is this the type of funny story you are looking for? - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02"- Andy: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 16:38'46" - Mitch: S 3 / B 9 / R 9 / Rest Days 1 ; Total = 21 ; 14:26'17" - Scott: S 4 / B 4 / R 9 / Rest Days 1 ; Total = 17 ; 15:30'00" - JoeP: S 4 / B 8 / R 5 / Rest Days 2 ; Total = 17 ; 20:10'46" - Ernesto: S 3 / B 6 / R 6/ Rest Days 2 ; Total = 15 ; 21:37'04" - Marcia: S 2 / B 6 / R 5/ Rest Days 3 ; Total = 13 ; 15:07'37" - Rachel: S 4 / B 5 /R 4 / Rest Days 3; Total = 13 ; 14:46'20" - Samy: S 3 / B 5 / R 5/ Rest Days 2 ; Total = 13 ; 12:09'00" - Barry: S 3 / B 3 / R 7/ Rest Days 3 ; Total = 13 ; 11:22'42" - Jim: S 0 / B 8 / R 5 / Rest Days 2 ; Total = 13 ; 10:24'52" - Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24" - Mike: S 4 / B 4 / R 5 / Rest Days 2 ; Total = 15 ; 13:42'02" - Markz: S 0 / B 2 / R 8 / Rest Days 2 ; Total = 10 ; 14:15'00" - Lynne: S 2 /B 2 / R 6 / Rest Days 5; Total= 10 ; 07:22'41" - Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00" - Adrian: S 1 / B 4 / R 3 / Rest days 1 ; Total = 10 ; 12:19'01" - Chris: S 0 / B 2 / R 6 / Rest Days 5 ; Total = 8 ; 08:28:27" - David: S 1 / B 2 / R 4 / Rest Days 2 ; Total = 7 ; 06:17'15" - Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00" - MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00" - Jackie: S 1 / B 1 / R 1 / Rest Days 1 ; Total = 3 ; 01:50'53" |
| 2012-05-14 9:07 AM in reply to: #4208278 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Samy wrote "Maybe planning to run with some TP next time, is there a race belt that has a TP holder?" Hmmm. Read this http://www.thesmokinggun.com/documents/maryland-defecator-arrested-... - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02" - Andy: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 16:38'46" - Mitch: S 3 / B 9 / R 9 / Rest Days 1 ; Total = 21 ; 14:26'17" - Scott: S 4 / B 4 / R 9 / Rest Days 1 ; Total = 17 ; 15:30'00" - JoeP: S 4 / B 8 / R 5 / Rest Days 2 ; Total = 17 ; 20:10'46" - Ernesto: S 3 / B 6 / R 6/ Rest Days 2 ; Total = 15 ; 21:37'04" - Marcia: S 2 / B 6 / R 5/ Rest Days 3 ; Total = 13 ; 15:07'37" - Rachel: S 4 / B 5 /R 4 / Rest Days 3; Total = 13 ; 14:46'20" - Samy: S 3 / B 5 / R 5/ Rest Days 2 ; Total = 13 ; 12:09'00" - Barry: S 3 / B 3 / R 7/ Rest Days 3 ; Total = 13 ; 11:22'42" - Jim: S 0 / B 8 / R 5 / Rest Days 2 ; Total = 13 ; 10:24'52" - Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24" - Mike: S 4 / B 4 / R 5 / Rest Days 2 ; Total = 15 ; 13:42'02" - Markz: S 0 / B 2 / R 8 / Rest Days 2 ; Total = 10 ; 14:15'00" - Chris: S 0 / B 2 / R 6 / Rest Days 5 ; Total = 10 ; 08:28:27" - Lynne: S 2 /B 2 / R 6 / Rest Days 5; Total= 10 ; 07:22'41" - Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00" - Adrian: S 1 / B 4 / R 3 / Rest days 1 ; Total = 10 ; 12:19'01" - David: S 1 / B 2 / R 4 / Rest Days 2 ; Total = 7 ; 06:17'15" - Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00" - MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00" - Jackie: S 1 / B 1 / R 1 / Rest Days 1 ; Total = 3 ; 01:50'53" |
| 2012-05-14 9:09 AM in reply to: #4123283 |
Extreme Veteran 668 NW Georgia | Subject: RE: Ernesto's group (4th season) - Closed Adding Thursday and Friday's runs and todays swim. Took the weekend off, so that won't be helping my numbers... - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02"
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| 2012-05-14 9:11 AM in reply to: #4123283 |
Master 1780 Boynton Beach, FL | Subject: RE: Ernesto's group (4th season) - Closed Just signed up for my next tri - the Mack Cycle Key Biscayne sprint on June 17. The biggest race for me so far, and the bike portion includes "the monster", a big bridge (bridges=florida mountains) that offers great views as long as you get to the top. Planning to make this my last sprint of the season, and close with two international/olympic distances events (September and November). Ernesto et all - is there a significant training difference between sprint and olympic? Being this is my first year, I am concentrating on building my base (especially for running) and not focusing on speed much. I am doing 6 mile long runs (plus 2 additional 3-4 mile runs, all at MAF) and 25 mile long rides (plus anther 15+ mile interval ride) every week, with plans to increase to 7 mile long run and 35 mile long ride in the next couple of weeks.
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| 2012-05-14 9:16 AM in reply to: #4208166 |
Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed ernestov - 2012-05-14 9:25 AM @Mitch, in every season you should have a base training or general prep phase, specific prep, peak and taper. If your first race is an Oly in September then yes, I would stay doing long, slow efforts until late June and then slowly start putting speed into the mixture. You keep neglecting the water though, you should be swimming at least 7 or 8K yards a week. Join a Masters program! It will put the fun in your sets. Yes - essentially two peaks in my season -> Early to mid-june and then Sept/October. I feel like my body will need a bit of a break from the intensity after the Sprint Tri in Mid-June so thinking som easy longer efforts might allow me to recharge a bit. Agreed on the swim, if I am looking to race an Oly I need to up the volume. My immediate goal is to get the consistency in swim workouts and then build distance / intensity going forward. I have 4 months to be ready for the 1500M swim. I would join the local Master's swim at Life Time but it doesn't fit in my work/family/life dynamic at this point. |
| 2012-05-14 9:21 AM in reply to: #4123283 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (4th season) - Closed - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02"
Rest day yesterday too busy to do anything else. Guess that means it was an "active rest day" I never feel guilty about taking a day off from training. There are times when I get disappointed in myself for not following through with my plan for a day, but there are almost always circumstantial reasons for that; work, family, home life, etc. I know that we all do this sport to appease the competitive part of our personality, but don't we also do it because it's fun? When you start becoming a slave to the plan is it still fun? People I run and bike with think I'm nuts because a rarely exercise with a watch. I have rarely followed any written plan. I think that is what keeps it enjoyable for me. As long as I can learn a little and continue to hold my own or improve slightly as I get older I'm happy. I'll prolly never be a first place finisher in my races, and I'm OK with that. Just getting out there and keeping it fun is good enough for me. Edited by gobluedds 2012-05-14 9:24 AM |
| 2012-05-14 11:05 AM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Back on the bus this morning. 30 minute run, attempted to do it at this coming Saturday's race pace but ended up going too fast. My previous best HM is 2:00:59 and I'm going to start this weekend with the 1:55 pace group and see what happens. Fargo is a nice flat, fast course and hopefully the weather will cooperate. I did a 9 mile run several weeks ago and averaged 8:46 pace, and I did the 10k run of a tri at 8:16 I think, with the last mile at 7:46 or something crazy like that. And of course my sprint two weekends ago I did the run with 7:38 splits. So i think maintaining the pace to get under 2:00 in a half is all in my head, and I'm hoping this weekend is my victory. - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02" |
| 2012-05-14 12:27 PM in reply to: #4208310 |
Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Samyg - 2012-05-14 9:11 AM From Sprint to Olys the only change is a bit of increased mileage. Make sure you can cover all three distances plus 10 percent SEPARATE and you're good to go. You should be just fine the way you are doing it. In the pool, try to go 2K yards in one shot at least one time before the race, preferrably at least 3 weeks before the event.Just signed up for my next tri - the Mack Cycle Key Biscayne sprint on June 17. The biggest race for me so far, and the bike portion includes "the monster", a big bridge (bridges=florida mountains) that offers great views as long as you get to the top. Planning to make this my last sprint of the season, and close with two international/olympic distances events (September and November). Ernesto et all - is there a significant training difference between sprint and olympic? Being this is my first year, I am concentrating on building my base (especially for running) and not focusing on speed much. I am doing 6 mile long runs (plus 2 additional 3-4 mile runs, all at MAF) and 25 mile long rides (plus anther 15+ mile interval ride) every week, with plans to increase to 7 mile long run and 35 mile long ride in the next couple of weeks.
About crapping your pants, you will not be the first one... http://www.asiorders.com/view_user_event.asp?EVENTID=63701&BIB=266 This guy (look at the pictures) went through a world of S#!+ for his Kona slot. This happened in Ironman Florida 2010 and guess who's doing Florida this year. Haha! Edited by ernestov 2012-05-14 12:36 PM |
| 2012-05-14 1:09 PM in reply to: #4208594 |
Expert 2811 | Subject: RE: Ernesto's group (4th season) - Closed 6 mile runch 53:56 - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02" Edited by JBacarella 2012-05-14 1:11 PM |
| 2012-05-14 2:11 PM in reply to: #4123283 |
| Maple Grove, MN | Subject: RE: Ernesto's group (4th season) - Closed Ernesto, No way am I hitting your links. Joe, I swam today! Actually got in the pool without a flotation device and swam. Flip turns and everything. Didn't drown. Ernesto wanted me to not use my legs much while swimming, which is akin to telling a turtle not to run fast. I have to consciously tell myself to kick (which I did toward the end.) 1500 yards at 29:44. rest. 500 yards at 10:13. rest. 500 yards at 10:11. - Andy: S 6 / B 7 / R 9 / Rest Days 2 ; Total = 22 ; 17:09'06" - Gabe: S 6 / B 7 / R 8 / Rest Days 2 ; Total = 21 ; 25:25'02" - Mitch: S 3 / B 9 / R 9 / Rest Days 1 ; Total = 21 ; 14:26'17" - JoeP: S 4 / B 8 / R 5 / Rest Days 2 ; Total = 17 ; 20:10'46" - Scott: S 4 / B 4 / R 9 / Rest Days 2 ; Total = 17 ; 15:30'00" - Ernesto: S 3 / B 6 / R 6/ Rest Days 2 ; Total = 15 ; 21:37'04" - Jim: S 0 / B 8 / R 6 / Rest Days 2 ; Total = 14 ; 11:18'48" - Marcia: S 2 / B 6 / R 5/ Rest Days 3 ; Total = 13 ; 15:07'37" - Rachel: S 4 / B 5 /R 4 / Rest Days 3; Total = 13 ; 14:46'20" - Samy: S 3 / B 5 / R 5/ Rest Days 2 ; Total = 13 ; 12:09'00" - Barry: S 3 / B 3 / R 7/ Rest Days 3 ; Total = 13 ; 11:22'42" - Jennie: S 3 / B 3 / R 6/ Rest Days 2 ; Total = 12 ; 07:48'24" - Mike: S 4 / B 4 / R 5 / Rest Days 2 ; Total = 15 ; 13:42'02" - Chris: S 1 / B 2 / R 6 / Rest Days 5 ; Total = 11 (2 extra from race); 09:18:35" - Markz: S 0 / B 2 / R 8 / Rest Days 2 ; Total = 10 ; 14:15'00" - Adrian: S 1 / B 4 / R 3 / Rest days 1 ; Total = 10 ; 12:19'01" - Ted: S 0 / B 5 / R 5 / Rest Days 1 ; Total = 10 ; 9:56:00" - David: S 2 / B 2 / R6 / Rest Days 3 ; Total = 10 ; 08:48'15" - Lynne: S 2 /B 2 / R 6 / Rest Days 5; Total= 10 ; 07:22'41" - Charlotte S 1 / B 3 / R 5/ Rest Days 5 ; Total= 9 ; 06:12':00" - MatthewS: S 0 / B 3 / R 1/ Rest Days 1 ; Total = 4 ; 06:14'00" - Jackie: S 1 / B 1 / R 1 / Rest Days 1 ; Total = 3 ; 01:50'53" |
| 2012-05-14 4:18 PM in reply to: #4123283 |
Expert 1544 Alexandria, MN | Subject: RE: Ernesto's group (4th season) - Closed Got in my long(ish) bike ride today, cutting it close though, had to go pick up my 5 year old from preschool wearing tight cycling shorts and jersey. Got some good looks from other parents. 46 miles at 19.2mph, only 10 more miles at that pace would put me off the bike in my next half with a smile on my face.
- Andy: S 6 / B 8 / R 9 / Rest Days 2 ; Total = 23 ; 19:33'12" |
 2012-05-14 4:33 PM in reply to: #4205456 |
| Subject: ... This user's post has been ignored. |
| 2012-05-14 5:04 PM in reply to: #4123283 |
| Expert 1109 Guatemala | Subject: RE: Ernesto's group (4th season) - Closed Morning run @ easy pace (6 Mi, 55 min) + 32 min "sunch". - Andy: S 6 / B 8 / R 9 / Rest Days 2 ; Total = 23 ; 19:33'12" |
| 2012-05-14 7:42 PM in reply to: #4123283 |
| Master 2238 Dallas | Subject: RE: Ernesto's group (4th season) - Closed Rode easy after work at an above average cadence to flush the weekend's lactate and even pace. One hour fifteen minutes exactly, 25.32mi - Andy: S 6 / B 8 / R 9 / Rest Days 2 ; Total = 23 ; 19:33'12" |
| 2012-05-14 8:32 PM in reply to: #4123283 |
| Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (4th season) - Closed 15k run and a swim today! Woohoo! - Andy: S 6 / B 8 / R 9 / Rest Days 2 ; Total = 23 ; 19:33'12" |
| 2012-05-14 8:50 PM in reply to: #4209704 |
| Master 3022 | Subject: RE: Ernesto's group (4th season) - Closed Fixing Gabe as his update got dropped and adding my rest day.
- Andy: S 6 / B 8 / R 9 / Rest Days 2 ; Total = 23 ; 19:33'12" |
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