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Ernesto's group (5th season) - Closed (Page 51)
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 2013-01-29 10:07 AM in reply to: #4599143 |
Regular  789   |  Subject: RE: Ernesto's group (5th season) - Closeddangremond - 2013-01-29 4:19 AM 30' WU on drainer and 1 hr on dreadmill ( Ladder - MS: 400-800-1k-1200-mile @ 10k pace with 400 jog recovery.) Looks like you went ahead with the workout. I agree with the other post about running outside with your head cold. Get fresh air as it would help clear things out. Also I would have suggested doing the run more recovery wise. More so of a mental thing to say you did the run vs skipping it. But it doesn't sound like you had much issue. Good job on the run. |
| 2013-01-29 10:34 AM in reply to: #4599530 |
Master 3022  | Subject: RE: Ernesto's group (5th season) - Closed spie34 - 2013-01-29 11:07 AM dangremond - 2013-01-29 4:19 AM 30' WU on drainer and 1 hr on dreadmill ( Ladder - MS: 400-800-1k-1200-mile @ 10k pace with 400 jog recovery.) Looks like you went ahead with the workout. I agree with the other post about running outside with your head cold. Get fresh air as it would help clear things out. Also I would have suggested doing the run more recovery wise. More so of a mental thing to say you did the run vs skipping it. But it doesn't sound like you had much issue. Good job on the run. I surprised myself, was a challenge but got'er dun! The tri shorts I wore are from De Soto and have a lot of compression in the quad area and I think that helped as that was where my major soreness was. Legs still tired now and bit sore. I appreciate the comments and insight from all. Thanks Gang! |
| 2013-01-29 11:19 AM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed OK, I pulled the trigger on the Cowtown Marathon. They give me 7.5 hours to finish. I'm sure I can do that Now off to run my 400 repeats in 15 MPH winds. Fun! |
| 2013-01-29 11:31 AM in reply to: #4598395 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-01-28 4:38 PM markhodges1973 - 2013-01-28 10:29 AM The longer you run at MAF, the better. I don't think thirty minute runs are enough though. You don't start fat oxidation until after 35-40 minutes of running. The easier, the better.Hi Ernesto - question on MAF training; how many runs and what duration should I be doing? as I have just started, I am trying to achieve 3 or 4 MAF runs a week, each at 30minutes duration. I have re-skimmed through the book but cannot see anythign that advises on volume/duration of runs. Thansk, Mark. So the longer I run at MAF above 40 minutes is beneficial, right? Is there a point where these benefits cease or start to decrease? EDIT - forgot to mention I WU/CD for ten minutes before hand to stabilize my HR, so I am assuming this adds to the 30 min MAF run and benfits? Edited by markhodges1973 2013-01-29 11:56 AM |
| 2013-01-29 11:33 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed Got lucky and was able to fit in a 40 minute 2200m swim workout. Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 11:34 AM in reply to: #4543349 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed Runch on the dready, legs were cooked from yesterday's HHNF: Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 12:37 PM in reply to: #4599667 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed jackiep - 2013-01-29 11:19 AM .OK, I pulled the trigger on the Cowtown Marathon. They give me 7.5 hours to finish. I'm sure I can do that Now off to run my 400 repeats in 15 MPH winds. Fun! Way to go Jackie! You could walk the whole thing in that time, so no pressure there. As long as you're fresh and rested at the start, with all the running you have done you should enjoy it all the way! |
| 2013-01-29 3:19 PM in reply to: #4599698 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed markhodges1973 - 2013-01-29 11:31 AM The longer you run after thirty five minutes TOTAL, the more benefits you will get. That doesn't mean you don't get any benefits if you run shorter. It is just different systems that get tapped as the run progresses.ernestov - 2013-01-28 4:38 PM markhodges1973 - 2013-01-28 10:29 AM The longer you run at MAF, the better. I don't think thirty minute runs are enough though. You don't start fat oxidation until after 35-40 minutes of running. The easier, the better.Hi Ernesto - question on MAF training; how many runs and what duration should I be doing? as I have just started, I am trying to achieve 3 or 4 MAF runs a week, each at 30minutes duration. I have re-skimmed through the book but cannot see anythign that advises on volume/duration of runs. Thansk, Mark. So the longer I run at MAF above 40 minutes is beneficial, right? Is there a point where these benefits cease or start to decrease? EDIT - forgot to mention I WU/CD for ten minutes before hand to stabilize my HR, so I am assuming this adds to the 30 min MAF run and benfits? |
| 2013-01-29 4:21 PM in reply to: #4543349 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed Thansk, E! I'll gradually increase the duration and stick it out for hte three months! |
| 2013-01-29 5:42 PM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed 1hr on the trainer with Sufferfest. Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 7:18 PM in reply to: #4600341 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed 90 minutes on the drainer this morning and 48 minute run over to a friends house this afternoon.
Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 7:36 PM in reply to: #4600431 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed Updating for last two days - good 5 miler today on the dreadmill. Been steadily increasing to 15 mpw. Big change from marathon training, but nice to feel like my old self.
Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 7:58 PM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed 45 minute swim for breakfast. Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Trevor Swim 9 - Bike 17 - Run 14 - Rest 4 - Total 40 Time 41:46:16 Derek Swim 7 - Bike 10 - Run 17 - Rest 4 - Total 34 Time 28:51:00 Taylor Swim 4 - Bike 15 - Run 13 - Rest 9- Total 32 Time 31:27:30 Scott Swim 6 - Bike 13 - Run 13 - Rest 7 - Total 32 Time 18:38:00 Greg Swim 10 - Bike 11 - Run 10 - Rest 4 - Total 31 Time 32:05:00 Tiffany Swim 6 - Bike 12 - Run 12 - Rest - 4 Total 30 Time 25:03:56 Gabe Swim 6 - Bike 9 - Run 13 - Rest 5- Total 27 Time 36:53:49 Joe Swim 7 - Bike 14 - Run 7 - Rest 5 - Total 28 Time 20:49:40 Mark Z Swim 4- Bike 8 - Run 14 - Rest 5 - Total 26 Time 28:40:00 Jim Swim 0 - Bike 14 - Run 12 - Rest 6 - Total 26 Time 23:51:31 Randy Swim 7- Bike 6 - Run 13- Rest 6- Total 26 Time 19:39:00 Mike Swim 4 - Bike 13 - Run 9 - Rest 4 - Total 25 Time 19:48:00 Ernesto Swim 5 - Bike 7 - Run 11 - Rest 9 - Total 23 Time 27:04:58 Barry Swim 5 - Bike 6 - Run 12 - Rest 8 - Total 23 Time 15:49:52 Matthew Swim 7 - Bike 7 - Run 9 - Rest 0 - Total 23 Time 17:45:26 Robert Swim 2 - Bike 9 - Run - 11 - Rest 5 - Total 22 Time 17:51:25 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Jackie Swim 0 - Bike 1 - Run 18 - Rest 8 - Total 19 Time 33:42:44 Juancho Swim 2 - Bike 7 - Run 9 - Rest 5 - Total 18 time 14:01:43 Jordan Swim 9 - Bike 5 - Run 5 - Rest 4 - Total 19 Time 12:20:07 Charlotte Swim 2 - Bike 7 - Run 8 - Rest 4 - Total 18 (To Goal:12) Time 10:33:00 (To Goal:11:27) Jackie Swim 0 - Bike 1 - Run 15 - Rest 8 - Total 16 Time 28:16:52 Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Samy Swim 2 - Bike 0 - Run 12 - Rest 11 - Total 14 Time 11:39:01 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 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 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 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 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 4 - Rest 2 - Total 4 Time 02:02:22 |
| 2013-01-29 8:04 PM in reply to: #4599251 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-01-29 6:55 AM Adding a little bike ride that I did while I ran away from work for a little bit (later I came back). I baptized my new mountain bike (4th child in the family) and that thing is LOVELY! E, congrats on the new baby, we want to see some pics! |
| 2013-01-29 8:14 PM in reply to: #4543349 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed Yesterday a day off after my HM. Today a 7 mile morning run at easy pace Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-29 9:50 PM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Trevor Swim 9 - Bike 17 - Run 14 - Rest 4 - Total 40 Time 41:46:16 Derek Swim 7 - Bike 10 - Run 17 - Rest 4 - Total 34 Time 28:51:00 Taylor Swim 4 - Bike 15 - Run 13 - Rest 9- Total 32 Time 31:27:30 Scott Swim 6 - Bike 13 - Run 13 - Rest 7 - Total 32 Time 18:38:00 Greg Swim 10 - Bike 11 - Run 10 - Rest 4 - Total 31 Time 32:05:00 Tiffany Swim 6 - Bike 12 - Run 12 - Rest - 4 Total 30 Time 25:03:56 Gabe Swim 6 - Bike 9 - Run 14 - Rest 6- Total 28 Time 38:01:29 Joe Swim 7 - Bike 14 - Run 7 - Rest 5 - Total 28 Time 20:49:40 Mark Z Swim 4- Bike 8 - Run 14 - Rest 5 - Total 26 Time 28:40:00 Jim Swim 0 - Bike 14 - Run 12 - Rest 6 - Total 26 Time 23:51:31 Randy Swim 7- Bike 6 - Run 13- Rest 6- Total 26 Time 19:39:00 Mike Swim 4 - Bike 13 - Run 9 - Rest 4 - Total 25 Time 19:48:00 Ernesto Swim 5 - Bike 7 - Run 11 - Rest 9 - Total 23 Time 27:04:58 Barry Swim 5 - Bike 6 - Run 12 - Rest 8 - Total 23 Time 15:49:52 Matthew Swim 7 - Bike 7 - Run 9 - Rest 0 - Total 23 Time 17:45:26 Robert Swim 2 - Bike 9 - Run - 11 - Rest 5 - Total 22 Time 17:51:25 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Jackie Swim 0 - Bike 1 - Run 19 - Rest 10 - Total 20 Time 34:56:29 Juancho Swim 2 - Bike 7 - Run 9 - Rest 5 - Total 18 time 14:01:43 Jordan Swim 9 - Bike 5 - Run 5 - Rest 4 - Total 19 Time 12:20:07 Charlotte Swim 2 - Bike 7 - Run 8 - Rest 4 - Total 18 (To Goal:12) Time 10:33:00 (To Goal:11:27) Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Samy Swim 2 - Bike 0 - Run 12 - Rest 11 - Total 14 Time 11:39:01 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 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 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 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 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 4 - Rest 2 - Total 4 Time 02:02:22 |
| 2013-01-29 10:25 PM in reply to: #4600495 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed sirgab - 2013-01-29 8:04 PM I added a picture to my albums here, not sure how to put it here...ernestov - 2013-01-29 6:55 AM Adding a little bike ride that I did while I ran away from work for a little bit (later I came back). I baptized my new mountain bike (4th child in the family) and that thing is LOVELY! E, congrats on the new baby, we want to see some pics! Edited by ernestov 2013-01-29 10:30 PM |
| 2013-01-29 10:30 PM in reply to: #4543349 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed |
| 2013-01-29 10:47 PM in reply to: #4600623 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed Looks like a heavy duty MTB, congrats Ernesto! How to put it here? Open the picture, right click on it and then click 'properties'. When that opens - highlight and copy the URL, then... when composing the post, click on that green tree button next to the anchor and paste the URL in the 'image URL' space. You can write some description if you like or just click 'insert'.
Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Edited by markz 2013-01-29 10:57 PM |
| 2013-01-30 6:04 AM in reply to: #4543349 |
Expert 4759 Middle River, Maryland Silver member | Subject: RE: Ernesto's group (5th season) - Closed 32 minutes in the pool this morning (because that last 2 minutes is everything...): Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-30 7:38 AM in reply to: #4543349 |
Expert 819 In the Shadow of the Big House | Subject: RE: Ernesto's group (5th season) - Closed Catching up for a few days Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 |
| 2013-01-30 9:13 AM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 60min on the trainer this morning, (4 X 8'(90-95%FTP w/ 5s sprints @ 2') w/ 4' RBI, Followed that up with a 30min brick. Legs felt great, first time Ive been ble to keep the same pace for all 30min of the brick and had my HR stay below 150. Might be time to up the pace one notch. Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24
Edited by BigDaddyD79 2013-01-30 9:14 AM |
| 2013-01-30 9:22 AM in reply to: #4543349 |
Veteran 173 Lees Summit | Subject: RE: Ernesto's group (5th season) - Closed 50 mintue easy run on the treadmill for breakfast. To snowy for a lunch time run today Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Trevor Swim 9 - Bike 17 - Run 14 - Rest 4 - Total 40 Time 41:46:16 Derek Swim 7 - Bike 11 - Run 18 - Rest 4 - Total 36 Time 30:21:00 Scott Swim 7 - Bike 14 - Run 14 - Rest 8 - Total 35 Time 20:08:00 Taylor Swim 4 - Bike 15 - Run 13 - Rest 9- Total 32 Time 31:27:30 Greg Swim 10 - Bike 11 - Run 10 - Rest 4 - Total 31 Time 32:05:00 Tiffany Swim 6 - Bike 12 - Run 12 - Rest - 4 Total 30 Time 25:03:56 Gabe Swim 6 - Bike 9 - Run 14 - Rest 6- Total 28 Time 38:01:29 Joe Swim 7 - Bike 14 - Run 7 - Rest 5 - Total 28 Time 20:49:40 Mark Z Swim 4- Bike 8 - Run 15 - Rest 5 - Total 27 Time 29:50:00 Randy Swim 7- Bike 6 - Run 14- Rest 6- Total 27 Time 20:29:00 Jim Swim 0 - Bike 14 - Run 12 - Rest 6 - Total 26 Time 23:51:31 Mike Swim 5 - Bike 13 - Run 9 - Rest 4 - Total 25 Time 20:20:00 Ernesto Swim 5 - Bike 7 - Run 11 - Rest 9 - Total 23 Time 27:04:58 Barry Swim 5 - Bike 6 - Run 12 - Rest 8 - Total 23 Time 15:49:52 Matthew Swim 7 - Bike 7 - Run 9 - Rest 0 - Total 23 Time 17:45:26 Robert Swim 2 - Bike 9 - Run - 11 - Rest 5 - Total 22 Time 17:51:25 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Jackie Swim 0 - Bike 1 - Run 19 - Rest 10 - Total 20 Time 34:56:29 Juancho Swim 2 - Bike 7 - Run 9 - Rest 5 - Total 18 time 14:01:43 Jordan Swim 9 - Bike 5 - Run 5 - Rest 4 - Total 19 Time 12:20:07 Charlotte Swim 2 - Bike 7 - Run 8 - Rest 4 - Total 18 (To Goal:12) Time 10:33:00 (To Goal:11:27) Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Samy Swim 2 - Bike 0 - Run 12 - Rest 11 - Total 14 Time 11:39:01 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 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 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 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 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Mark H Swim 0 - Bike 0 - Run 4 - Rest 2 - Total 4 Time 02:02:22 |
| 2013-01-30 9:46 AM in reply to: #4543349 |
Veteran 419 clayton | Subject: RE: Ernesto's group (5th season) - Closed another MAF run/walk - getting into the rhythm now - and as much as I wanted to win the wooden spoon, I am now in penultimate place! Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Trevor Swim 9 - Bike 17 - Run 14 - Rest 4 - Total 40 Time 41:46:16 Derek Swim 7 - Bike 11 - Run 18 - Rest 4 - Total 36 Time 30:21:00 Scott Swim 7 - Bike 14 - Run 14 - Rest 8 - Total 35 Time 20:08:00 Taylor Swim 4 - Bike 15 - Run 13 - Rest 9- Total 32 Time 31:27:30 Greg Swim 10 - Bike 11 - Run 10 - Rest 4 - Total 31 Time 32:05:00 Tiffany Swim 6 - Bike 12 - Run 12 - Rest - 4 Total 30 Time 25:03:56 Gabe Swim 6 - Bike 9 - Run 14 - Rest 6- Total 28 Time 38:01:29 Joe Swim 7 - Bike 14 - Run 7 - Rest 5 - Total 28 Time 20:49:40 Mark Z Swim 4- Bike 8 - Run 15 - Rest 5 - Total 27 Time 29:50:00 Randy Swim 7- Bike 6 - Run 14- Rest 6- Total 27 Time 20:29:00 Jim Swim 0 - Bike 14 - Run 12 - Rest 6 - Total 26 Time 23:51:31 Mike Swim 5 - Bike 13 - Run 9 - Rest 4 - Total 25 Time 20:20:00 Ernesto Swim 5 - Bike 7 - Run 11 - Rest 9 - Total 23 Time 27:04:58 Barry Swim 5 - Bike 6 - Run 12 - Rest 8 - Total 23 Time 15:49:52 Matthew Swim 7 - Bike 7 - Run 9 - Rest 0 - Total 23 Time 17:45:26 Robert Swim 2 - Bike 9 - Run - 11 - Rest 5 - Total 22 Time 17:51:25 Chris M Swim 4 - Bike 6 - Run 11 - Rest 8 - Total 21 Time 16:46:00 Jackie Swim 0 - Bike 1 - Run 19 - Rest 10 - Total 20 Time 34:56:29 Juancho Swim 2 - Bike 7 - Run 9 - Rest 5 - Total 18 time 14:01:43 Jordan Swim 9 - Bike 5 - Run 5 - Rest 4 - Total 19 Time 12:20:07 Charlotte Swim 2 - Bike 7 - Run 8 - Rest 4 - Total 18 (To Goal:12) Time 10:33:00 (To Goal:11:27) Harry Swim 2- Bike 8 - Run 5 - Rest 1-Total 15 Time 21:37:26 Samy Swim 2 - Bike 0 - Run 12 - Rest 11 - Total 14 Time 11:39:01 Krista Swim 1- Bike 6 - Run 5 - Rest 3 - Total 12 Time 10:40:15 Nikki Swim 1 - Bike 4 - Run 4 - Rest 2- Total 9 Time 08:11:00 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 Sammy Swim 1 - Bike 0 - Run 6 - Rest 1 - Total 6 Time 4:10:50 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 Mark H Swim 0 - Bike 0 - Run 5 - Rest 4 - Total 5 Time 02:37:22 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 Edited by markhodges1973 2013-01-30 9:47 AM |
| 2013-01-30 10:52 AM in reply to: #4543349 |
| Extreme Veteran 521 | Subject: RE: Ernesto's group (5th season) - Closed 40' run last night, 60' on the trainer this morning followed by a 15' transition run...feeling good with these workouts. Mitch Swim 3 - Bike 19 -Run 23 - Rest 5 - Total 45 Time 35:44:24 Taylor Swim 4 - Bike 15 - Run 13 - Rest 9- Total 32 Time 31:27:30 Andy Swim 1- Bike 0 - Run 3 - Rest 2 - Total 4 Time 3:45:34 |
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