Consistency Equals Success - CLOSED (Page 47)

2 hours drainer ride ISLAGIATT + to round out the time. http://www.trainerroad.com/cycling/rides/1802063-Sufferfest-ISLAGIA...

Dan 5 8:29:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 05 05:45
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 5 4:21:46
Mark Z 3 05:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 3 2:45:00
Dave C. 3 2:47:

Finally had a chance to re-test my FTP after my broken trainer fiasco. Increased 17W from 260 to 277, pretty stoked with that.

@Joe - Homeland is my new trainer show too. I'm only at the end of season 1 though so I have a ways to go.

Dan 5 8:29:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 05 05:45
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 5 4:21:46
Mark Z 3 05:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 3 2:45:00
Dave C. 4 3:47:

30/10, 30/10 Bricks after installing ball joints in my wife truck. Overall a pretty productive day.

Dan 5 8:29:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 05 05:45
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 5 4:21:46
Mark Z 3 05:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 4 3:47

Edited by pvfd304 2015-03-07 2:42 PM

Great ride. I'm glad you really liked this workout as it may be favorite.

Great workout for getting ready for long course racing. Nice sustained efforts with minimal recovery. I was surprised with my ability to hold power and exceed the targets late into the 2nd and 3rd intervals.

We'll see if Ultragen is as good as Jackie preaches when I ride tomorrow, usually after an effort like this morning my legs will be really fatigued the next morning. I'm hoping the reps made by Ultragen are correct!

2hr ride this morning

Dan 5 8:29:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 05 05:45
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 5 4:21:46
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 4 3:47

Edited by markz 2015-03-07 5:55 PM

Adding my run from Fri (35 minutes) and bike from Sat (45 minutes trying to dial in my virtual power).

Dan 7 9:49:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 05 05:45
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 5 4:21:46
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 4 3:47

rest day yesterday - I am going to follow my plan if I like it or not!

40min 7.2km run tonight.

Spent the day at the bike show with a friend who ended up buying a mountain bike and some tri shorts for the Xterra tri's we are doing. Drooled over the Cervello's, Felt's, Bianchi's and various other wonder bikes but didnt buy a thing other than 2 bottles of ice tea for the kids which cost $9. grrr.

Dan 7 9:49:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 06 06:25
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 5 4:21:46
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 4 3:47

Bad day at the rodeo. I'll work on the race report. First half was great. Numerous problems. 2nd in AG, but it sure wasn't pretty. No BQ and no PR.

Dan 7 9:49:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 6 07:02:06
Dave L 06 06:25
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 6 09:05:07
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 4 3:47

Edited by jackiep 2015-03-07 8:01 PM

2.5 hours of aerobic endurance on Trainerroad Koip.

Jackie - can't wait to read the report!

Dan 7 9:49:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 7 09:32:44
Dave L 06 06:25
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 6 09:05:07
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 4 3:47

Trainer Road "Bald Knob" 1 hour with two 5 minute run intervals thrown in (7:00 & 6:40 pace). Outside of whatever small amount of running I do in CrossFit, I haven't been running much this winter due to the weather and the fact that I hate treadmills. It felt good to run a little, even if it was on the treadmill. Total 1:10 today.

Dan 7 9:49:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 7 09:32:44
Dave L 06 06:25
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 6 09:05:07
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 5 4:57

60min on the trainer- missed my swim because I slept in due to the time change - I will try to make it up tomorrow at lunch.

Dan 7 9:49:00
Mark H 05 05:10:00
Joe 5 6:40:00
Mitch 7 09:32:44
Dave L 07 07:25
Jim 6 07:28:31
Dennis 05 03:55:00
Jackie 6 09:05:07
Mark Z 4 07:00:00
Patrick 3 02:10:00
Gabe 4 6:53:35
Brian 4 04:05:00
Dave C. 5 4:57

The weather was nice enough yesterday to get a run in outside. Started by running 1 mile with my 5 year old daughter (we took a couple short walking breaks) and then tacked on about another 2.5 miles to finish off. Today I snuck in a swim after a business lunch.

I've had two nice volume weeks in a row. This week is a recovery week on the bike and I hope to continue building on the running consistency and hopefully get to the pool 3 times this week. My foot is a bit sore after yesterday but I really worked on it with a golf ball and it feels better today. No running until Wednesday and I'm sleeping with the sock again.


Mitch 8 10:37
Dan 7 9:49
Dave L 07 07:25
Jackie 6 09:05
Jim 6 07:29
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Dennis 05 03:55
Mark Z 4 07:00
Gabe 4 6:54
Brian 4 04:05
Patrick 3 02:10

**edit to above list - I sorted by time and deleted seconds as a field. Please round your total time to the nearest minute going forward.




Edited by trisuppo 2015-03-09 1:17 PM

Catching up for March. It's been a slow start as I let myself get overly fatigued, but I'm feeling a lot better now so picking things up a bit. This is going to be another low volume week as my parents are away, who often help with child care while I train. I missed out on my "mums on the run" track session this morning because I had to attend court for work. And my husband is in London tomorrow for a job interview (he's being made redundant in April), so I won't be able to have him take the baby while I swim, which was my original plan. So another slow week. But it won't do me any harm at this stage.

In completely non-training-related news, I applied to go back to university to study medicine. The university application procedure is kind of complicated, but I found out on Friday that I've been offered a place. Unfortunately due to the previously mentioned redundancy, we can't afford for me to start in September, but I'm waiting to hear back if they'll let me defer by a year. If so, then 4 years after that I'll be a doctor!

Mitch 8 10:37
Dan 7 9:49
Dave L 07 07:25
Jackie 6 09:05
Jim 6 07:29
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 4 07:00
Gabe 4 6:54
Brian 4 04:05
Patrick 3 02:10

28 miles on a "real" bike ride for a change. Bye Bye Winter!

Mitch 8 10:37
Dan 7 9:49
Dave L 07 07:25
Jackie 6 09:05
Jim 6 07:29
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 4 07:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10

58:47 runch. OUTSIDE! It was a balmy 36 F. There was more ice than I anticipated, so I was a lot slower than I would have liked. I thought my road would have been hard packed, but I discovered it was still soft. The first and last half mile was like running in sand. The mile out to the point was like being stabbed in the chest with 1000 knives made of ice ( I'm exaggerating, but the wind was brisk and it did take my breath away). Overall, it just felt good to run outside in the sunshine.

Mitch 8 10:37
Dan 7 9:49
Dave L 07 07:25
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 4 07:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10

Edited by JBacarella 2015-03-09 9:28 PM

26min swim 1000m at lunch, pool was packed. 26min evening run - absolutely blasted through the first 3km in just over 12min but then the wheels fell off.

Mitch 8 10:37
Dan 7 9:49
Dave L 08 08:17
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 4 07:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10

adding 1 hour swim from Sun. Mon was a rest day - I felt crappy and decided best to rest.

Mitch 8 10:37
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 4 07:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10

1.5hr 15k run this morning

Mitch 8 10:37
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 5 08:30:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10

Jim, I miss the feeling of being stabbed in the chest by cold air... Running in this damn heat for 6 months is no fun either.

Edited by markz 2015-03-10 12:43 AM

45 minutes on the bike, Trainerroad Mount Field (2x12' Tempo). Wasn't feeling it this morning so cut the ride 15 minutes short.

Mitch 9 11:22
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 5 4:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 5 08:30:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10


Edited by trisuppo 2015-03-10 5:41 AM

1 hour masters swim this morning, 2800 yds

Mitch 9 11:22
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 6 5:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 5 08:30:00
Gabe 4 6:54
Brian 5 05:50
Patrick 3 02:10

32 min MAF run

Mitch 9 11:22
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 7 08:27:47
Joe 5 6:40
Mark H 05 05:10
Dave C. 6 5:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 5 08:30:00
Gabe 4 6:54
Brian 5 05:50
Patrick 4 02:42

1:00:19 on the drainer Fight Club

Mitch 9 11:22
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 8 09:28:06
Joe 5 6:40
Mark H 05 05:10
Dave C. 6 5:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 5 08:30:00
Gabe 4 6:54
Brian 5 05:50
Patrick 4 02:42

FANTASTIC!! Free medical advise for all the cool kids(aka Bloody Yanks!) here........Right???

Catching up after battling a cold and business travel. Solid 7 mile runch today - almost took it outside.


Mitch 9 11:22
Dan 8 10:49
Dave L 08 08:17
Jackie 6 09:05
Jim 8 09:28:06
Joe 8 8:50:16
Mark H 05 05:10
Dave C. 6 5:57
Rachel 5 4:16
Dennis 05 03:55
Mark Z 5 08:30:00
Gabe 4 6:54
Brian 5 05:50
Patrick 4 02:42