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2015-07-07 8:35 AM
in reply to: JBacarella

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Master
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Subject: RE: Consistency Equals Success - CLOSED
Short ride pulling my 5 year old on Sunday and too sore to think about running or swimming on Monday. Back on the bike today.

Jim 3 3:49:24
Mitch 5 5:00
Gabe 2 2:03:32
Mark H 2 1:20
Dan 4 8:15
Dennis 3 5:15:00
Dave L 3 4:11
Dave C. 2 1:30


2015-07-07 12:44 PM
in reply to: trisuppo

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Expert
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Subject: RE: Consistency Equals Success - CLOSED
50 min tempo run on the dreadmill. I'm made of sugar and can't run in the rain. haha.

Jim 4 4:39:24
Mitch 5 5:00
Gabe 2 2:03:32
Mark H 2 1:20
Dan 4 8:15
Dennis 3 5:15:00
Dave L 3 4:11
Dave C. 2 1:30
2015-07-07 5:57 PM
in reply to: JBacarella

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Master
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Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
Adding:
Sun: 1:28 bike and 1:30 swim
Mon: 38 min run
Tue: 2:02 bike and 45 min run

Jim 4 4:39:24
Mitch 5 5:00
Gabe 2 2:03:32
Mark H 2 1:20
Dan 7 14:38
Dennis 3 5:15:00
Dave L 3 4:11
Dave C. 2 1:30
2015-07-07 6:00 PM
in reply to: dcon

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Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
Mitch: I love the QR and would have seriously considered one if the geometry matched up with my body. What kind of bottle do you have behind the seat? Are you okay with it sitting right up against the seat? I tried that, but it got in the way when I tried to mount (no fancy running mounts...just a standing, lift your leg over the seat, etc.).
2015-07-07 6:57 PM
in reply to: dcon

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Veteran
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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED
was looking for a nice easy 45min recovery ride on TrainerRoad and found "Thunderbolt" and through it looked like a nice easy set of intervals. Turns out is a FTP test. Didnt try to max the test but hung on. Not the easiest but not too bad, at least it was only 45min

Jim 4 4:39:24
Mitch 5 5:00
Gabe 2 2:03:32
Mark H 2 1:20
Dan 7 14:38
Dennis 3 5:15:00
Dave L 4 4:56
Dave C. 2 1:30

2015-07-07 8:56 PM
in reply to: dcon

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Master
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20001000
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by dcon

Mitch: I love the QR and would have seriously considered one if the geometry matched up with my body. What kind of bottle do you have behind the seat? Are you okay with it sitting right up against the seat? I tried that, but it got in the way when I tried to mount (no fancy running mounts...just a standing, lift your leg over the seat, etc.).


I have an xLab system that can have two bottles and a gear bag between them. It's adjustable to a degree. I have to be a bit careful swinging my leg over but no issues so far. It is a bit of a change trying to snag bottle behind me and get it back in place. I'm using gorilla cages and they seem snug enough that I won't lose a bottle.

Plan to use a BTA setup in races and refill with bottles from behind me.

Nice start to the month!


2015-07-08 8:31 AM
in reply to: DaveL

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Master
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20001000
Subject: RE: Consistency Equals Success - CLOSED
Good morning today. 1700M in the pool followed by 4 miles on th treadmill.

Jim 4 4:39:24
Mitch 6 6:22
Gabe 2 2:03:32
Mark H 2 1:20
Dan 7 14:38
Dennis 3 5:15:00
Dave L 4 4:56
Dave C. 2 1:30
2015-07-08 7:39 PM
in reply to: trisuppo

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Veteran
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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED
1500m OWS.

Jim 4 4:39:24
Mitch 6 6:22
Gabe 2 2:03:32
Mark H 2 1:20
Dan 7 14:38
Dennis 3 5:15:00
Dave L 5 5:30
Dave C. 2 1:30

2015-07-08 7:45 PM
in reply to: DaveL

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Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
13km run (1:17) and 40 minutes in the pool.

Jim 4 4:39:24
Mitch 6 6:22
Gabe 2 2:03:32
Mark H 2 1:20
Dan 8 16:35
Dennis 3 5:15:00
Dave L 5 5:30
Dave C. 2 1:30


2015-07-09 9:56 AM
in reply to: dcon

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Master
3022
20001000
Subject: RE: Consistency Equals Success - CLOSED
90 minutes on the trainer and 10 minute brick.

Jim 4 4:39:24
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 8 16:35
Dennis 3 5:15:00
Dave L 5 5:30
Dave C. 2 1:30
2015-07-09 12:58 PM
in reply to: trisuppo

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Expert
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Subject: RE: Consistency Equals Success - CLOSED
I took yesterday off to go see the Rolling Stones in Detroit. I hope that at 72 I can move like Mick. Today long runch 1:16:16

Jim 5 5:55:30
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 8 16:35
Dennis 3 5:15:00
Dave L 5 5:30
Dave C. 2 1:30


2015-07-09 5:56 PM
in reply to: JBacarella

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Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
I saw them on August 8, 1975 in Buffalo. I still remember it being an amazing show.


Originally posted by JBacarella

I took yesterday off to go see the Rolling Stones in Detroit. I hope that at 72 I can move like Mick. Today long runch 1:16:16

2015-07-09 7:51 PM
in reply to: JBacarella

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Veteran
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Southampton, Ontario
Subject: RE: Consistency Equals Success - CLOSED
1:44 group ride.

Jim 5 5:55:30
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 8 16:35
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 2 1:30
2015-07-09 8:24 PM
in reply to: dcon

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Expert
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2000500100100100
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by dcon

I saw them on August 8, 1975 in Buffalo. I still remember it being an amazing show.


Originally posted by JBacarella

I took yesterday off to go see the Rolling Stones in Detroit. I hope that at 72 I can move like Mick. Today long runch 1:16:16



One of the best concerts I've ever been to.
2015-07-09 9:30 PM
in reply to: JBacarella

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292
100100252525
, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Spent a few days up at my wife's family's camp in the Adirondacks. I didn't get in any official S/B/R workouts that count towards my total but I did some short OW swims and some kayaking.

Today's workout won't count for a point either but I think it's worth mentioning. I don't usually go to CrossFit on Thursdays because it's always an aerobic endurance workout and I get plenty of that outside of CF. I was planning to run tonight but coincidentally the scheduled CF workout was a 5k time trial, so I decided to do that instead. We have a measured 400m loop around the gym parking lot and I assumed it would be 12.5 laps to equal 5k, but for whatever reason they decided to do 13 laps which is actually 5.2k. I didn't question it, I just figured I'd roll with it and see how it goes. I didn't wear a watch but one of the coaches gave us our lap times so I was able to pace pretty well, and I finished in 18:59. Assuming the distance is accurate (which I'm pretty sure it is), this works out to a pace of 5:53/mile which is my fastest ever at that distance, and my first ever 5k at a sub-6:00 pace. I haven't been running all that much but I think a lot of swimming and sweet spot work on the bike has helped. I'm looking forward to running 5k race to see if I can duplicate this effort or if it was a fluke.
2015-07-10 3:40 PM
in reply to: DaveL

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Expert
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Subject: RE: Consistency Equals Success - CLOSED
49:21 on the bike

Jim 6 6:44:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 8 16:35
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 2 1:30



2015-07-10 4:09 PM
in reply to: #5075288

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Expert
1109
1000100
Guatemala
Subject: RE: Consistency Equals Success - CLOSED
Hola from Nuremberg amigos and hope all is well!
Sorry for being out of touch, but it has been an intense trip in a great way. My daughters first holy comunion was a beautiful, small event and one none of us will forget.
Training wise I have only trained 2 days, 1 run in Rome since it was brutally hot (over 100F and humid). Today in Roth I went for a 50 min swim in the canal where we will be racing and a 1hr bike ride to try the loaner road bike I got. The bike seems fine and the Bavarian countryside is beautiful, between forest and postcard perect little towns.

I have had more wine, beer and late nights than anticipated, but it has been a blast of a trip, so no complaints here.

My bib# is 2389 and I will let you know how it goes, but I'm excited about the priviledge to be able compete in this beautiful race and I will give it my best.

Cheers,

Gabe
2015-07-10 7:16 PM
in reply to: JBacarella

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Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
Good luck Gabe!! Glad to hear the bike feels okay.

Dave C: smokin' fast. I don't think I can do 100m at that pace.

Adding Thur swim (1 hour) and Fri bike (1:07).

Jim 6 6:44:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 10 18:42
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 2 1:30
2015-07-11 3:08 AM
in reply to: dcon

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Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
Adding today's bike - 4:40, 121km with. It was a beautiful day....not a cloud in the sky, avg temp about 90 and a good strong breeze.

Jim 6 6:44:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 11 23:22
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 2 1:30

2015-07-11 9:05 AM
in reply to: dcon

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292
100100252525
, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Adding 1:15 brick this morning - 1 hour on trainer (TR "Ruskin") followed by 10 minute run at race pace and 5 minute cool down.

Jim 6 6:44:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 11 23:22
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 3 2:45

2015-07-12 5:54 PM
in reply to: dgconner154

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Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Consistency Equals Success - CLOSED
Adding Sunday's swim (1:40) and run (35 min)

Jim 6 6:44:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 12 25:37
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 3 2:45



2015-07-12 6:01 PM
in reply to: 0

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292
100100252525
, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Adding 1 hr road ride this afternoon.

Jim 6 6:44:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 12 25:37
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 4 3:45

Edited by dgconner154 2015-07-12 6:31 PM
2015-07-12 6:49 PM
in reply to: trisuppo

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292
100100252525
, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trisuppo

Finally got my bike out on the road this morning. Was at one of our local metro parks with a 6 mile loop road by 6:00am. Pic below is bike setup with my behind the saddle bottle cages and bento box. Still need to setup the BTA water bottle.

Did 6 laps - 4 of the 6 were the fastest laps I've done at that park. I'm ascertaining a combination of lighter / more aero bike and fitness.

Last July 5th 2014 I did 7 laps. Fastest lap that day had NP of 211 and avg speed of 19.6 (IF .94). Today, fastest lap was NP 238 and avg speed 21.4 (IF .98 - but my FTP May be stale). I feel even better because I was in no way attempting to set a PR. Not sure about last year how hard I was going. IF's are somewhat similar. My PR today was the first lap of the morning and first time ever for me on an aero frame on the road. I know the first .5 mile or so I was soft pedaling as I was getting use to the steering. I will say the bike made it feel easier. My neck got a little strained but I think over time it will strengthen and ameliorate. Had on a more aero helmet as well (giro attack).



Awesome! I rode mine on the road for the first time a few weeks ago in a local sprint and I couldn't believe how much easier it feels to go fast on an aero bike. Do you use your TT bike on your trainer?
2015-07-12 6:52 PM
in reply to: trigabe

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292
100100252525
, Massachusetts
Subject: RE: Consistency Equals Success - CLOSED
Originally posted by trigabe

Hola from Nuremberg amigos and hope all is well!
Sorry for being out of touch, but it has been an intense trip in a great way. My daughters first holy comunion was a beautiful, small event and one none of us will forget.
Training wise I have only trained 2 days, 1 run in Rome since it was brutally hot (over 100F and humid). Today in Roth I went for a 50 min swim in the canal where we will be racing and a 1hr bike ride to try the loaner road bike I got. The bike seems fine and the Bavarian countryside is beautiful, between forest and postcard perect little towns.

I have had more wine, beer and late nights than anticipated, but it has been a blast of a trip, so no complaints here.

My bib# is 2389 and I will let you know how it goes, but I'm excited about the priviledge to be able compete in this beautiful race and I will give it my best.

Cheers,

Gabe


Sounds like an incredible trip Gabe! Congrats to you and your family, can't wait to hear about the race.
2015-07-12 7:06 PM
in reply to: dgconner154

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Expert
2811
2000500100100100
Subject: RE: Consistency Equals Success - CLOSED
33 minute OWS. The lake is finally warm enough to do distance.

Jim 7 7:17:51
Mitch 7 8:02
Gabe 2 2:03:32
Mark H 2 1:20
Dan 12 25:37
Dennis 3 5:15:00
Dave L 6 7:14
Dave C. 4 3:45
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