• 1h 15m
  • 2900.00 yards
  • -----

Masters workout

500 Easy w/u
4 x 75 @ 1:30 C/U, Fist, Scull
8 x 25 Kick
8 x 100 @ 1:40 Neg split take :05 @ 50
4 x 25 Kick
4 x 125 @ 2:15 EOF no free
12 x 25 Hammer down / Underwater back
200 easy

I need to get in more than once a week!! This hurt a bit! Back was a bit sore from the ride yesterday.

  • 4h 33m 29s
  • 89.41 miles
  • 19.62 Mi/hr

Cold, wet, windy and hilly! I'm going to soak in the tub!

Another day without a workout. Ugh!! This morning was dealing with a 12 yr old that didn't want to do her homework then running a bunch of errands. The weather was crappy outside and 2:00 came very fast and it was time to get ready for work.

Tomorrow I have my nephew and Godson's 1st Holy Communion in Fulton, north of Syracuse. My plan is to ride home from there, should be about 80-90 miles through some beautiful countryside. Unfortunately, it looks like it will be raining for a good portion of it! :( As much as I am looking forward to the ride, I don't like cold rain!! Ugh!

Nothing happening today as far as a workout goes. I got the kids off to school and had to go to the dentist and run a few errands before coming into work for the evening. I hope to get some good workouts in over the weekend. :)
  • 1h 27m 26s
  • 31.22 miles
  • 21.42 Mi/hr

Lap 1: 15m 01s, 4.98 miles, 19.88 Mi/hr, Max HR 139, Avg HR 119
Lap 2: 1h 00m 04s, 22.33 miles, 22.30 Mi/hr, Max HR 169, Avg HR 145
Lap 3: 12m 21s, 3.91 miles, 19.00 Mi/hr, Max HR 151, Avg HR 130

I think I am in love with Marmadaddy!!! I was just getting ready to enter my lap times from my Garmin and they were already in my log!! YOU ARE THE BOMB MIKE!!!!!

This was yesterday's workout cut a bit short. I did 15 min of drills, 60 min of rolling hills holding race pace up the hills and 12 min cool down.

It felt great to be on the bike. I rode with the disc on and my 11-23 cassette. I am finding with this cassette I am in the bottom ring most of the ride. I am thinking I may need to change out my front chainrings from the 39-52 to something a little closer. Any thoughts anyone? 

  • 2h 02m 29s
  • 15.66 miles
  • 07m 49s /Mi

Long run. Decided to do this at IM marathon pace. (I like that pace!!) Nutrition was on, legs felt great. I'll put the lap times up when I'm at work tonight.

I was going to add all the lap times but my Garmin Training Center wiped out all my workouts!! I, of course deleted them all off my watch. Ugh!! Oh well. At any rate each mile was clicking off at between 7:55 and 8:03 and the last mile was 7:08! I am really starting to like running!! ;)

rstocks3's Training Log

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