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February 13, 2016
Inspires : 2

Refocusing (again!) this morning. It's amazing how easy it is for me to get on a tangent and completely lose sight of the big picture. Solid day of nutrition and disciplined training on the way!

Chest/arms/abs
3x supersets
DB Chest press 15/15#
Skull crushers 12/20#
Bicep curls 15/20#
Bicycle crunch 25

Machiine chest press 12/40#
Ab crunch machine 33

Pullovers 12/15#
Tricep extensions 10-12-12/15#-10#-10#
Leg lift to hip lift 15

Rope hammer curl 12/30#
Tricep pushdown 12/40#
Weighted ab machines 12/40#
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February 13, 2016
Inspires : 2


Better than nothing, but still not feeling great.
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February 13, 2016
Inspires : 0


Leftover carnitas taco and egg for breakfast
Whey, yogurt, blueberry and almond milk pwo shake

warmup

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February 13, 2016
Inspires : 0

First leg day in MONTHS

CSC # 3
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February 13, 2016
Inspires : 0


Really Really frigid today. I checked earlier and it was -22C/-6F - brrr. Good news is that it is super sunny. We got a few cms of snow last night too and it is lovely and bright. This is what I think of as the quintessential January day. ha, but it's February. 
Not looking forward to the couple of errands I need to run. 
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February 13, 2016
Inspires : 0


Muscle 34.1

Water 58.3

Bone 3.5

Glucose 171
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February 12, 2016
Inspires : 16

***
I decided to update my goals to track progress, since I got a little bit closer to one of my swim pace goals today. Such a little thing, but so satisfying!

My schedule originally called for long bike ride on Friday, but I have decided to do long run on Friday and long bike on Sunday. Once the weather warms up, this will give me weekend sunlight for riding, and not eat as much time out of my Friday night.
This plan may still change once winter ends. We'll see.

Valentine's Day is this weekend. We are staying in, having steak, and conserving warmth. Yeah, that's what I'm going with.
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February 13, 2016
Inspires : 5


Much needed sleep in after the crazy week at work.  It's cold out, but the temperature isn't as bad as the wind.  30 degrees with strong gusts.  Felt like it changed direction with every turn.  Since I missed my hilliest yesterday I ran up my hill once toward the end of the run.  
We have a mandatory event tonight for John's work.  One of the cardio-thoracic surgeons is putting it on at Magliano's.  Cocktail dress.  At least we'll get a good dinner out of it.
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February 13, 2016
Inspires : 1

Going to catch up with my BFF from childhood (age 3 - HS) this morning. We grew up down the street from each other and our parents still live in the same homes. She will be at her mom's today, so I am going to stop over. :-) We still are friends and keep in touch, despite having very different lives - she is still here in OH and has 4 girls and a stepson!

My mom and I are going to meet my aunt this afternoon at my grandma's apartment in the retirement center. So glad she is happy and likes it htere. It has been a little over a year since my grandfather passed away and I know she misses him. I still miss him.
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February 13, 2016
Inspires : 0

Weight 158.9 (18.6% BF) in AM.
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February 13, 2016
Inspires : 2

On land. Maybe a day in Charleston or maybe home.
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February 12, 2016
Inspires : 13


I think that my swim watch bit the dust. :-( One of the buttons no longer works.  It's only the start/stop button so nothing important. I took the battery out and then put it back in.  Now it wants me to pick a language and I can't because of the busted button. I'm so sad.  I will miss it. 
I did what any normal triathlete would do.  I reached out to DC Rainmaker and basically asked if a new model is coming out soon. It's just that I'd hate to get a replacement Swim and then have a Swim2 come out in a few months.
Manatees, please note that I did actually complete the workout.  I did not decide that the rest of the workout was moot when my watch did not function.
My other excitement this morning was that after swimming, I went to Starbucks.  Cafe Verona!  That's one of my favorites!  I got a large and went to work... and dropped the entire cup of coffee in the parking lot.  Boo!
Last night in dog school we worked on "public p[...]
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February 12, 2016
Inspires : 0


Muscle 34.3

Water 58.1

Bone 3.5
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February 13, 2016
Inspires : 0

back, tri's, abs and stretch
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February 12, 2016
Inspires : 0


Kids off school and Nate out of town, so my bike ride today was an easy cruise with the kids (it was almost 60 degrees out down the hill!).
Got my road bike back from the shop (they turned it around in less than a day!), so I might stick it on the trainer tonight and test out the tweaks we made to my fit. New bar tape, new pedals (replaced my old SPD-SL's with regular SPDs so I can use the same shoes for spin and mountain biking), flipped the stem, replaced the setback seatpost with a straight one, and rotated the handlebars to a better position. The reach was so much for me before that I couldn't ride in the drops at all, and even riding on the hoods was massively uncomfortable - hopefully this helps.
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