Team Trisuppo - OPEN (Page 23)

2014-04-02 7:23 PM

in reply to: JBacarella

Expert

1480

Somewhere in the Swamps of Philly

Subject: RE: Team Trisuppo - OPEN

53' post work run

Mark 2 1:35:00
Samy 1 01:40:00
Joe: 2 02:15:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 2 02:44:27
Lisa 1 1:01:42

2014-04-03 1:46 AM

in reply to: 0

Member

131

Colorado

Subject: RE: Team Trisuppo - OPEN

Originally posted by Samyg

I understand Mark posting at 4:00 am 'cause he is in Australia...but Lisa? Do you ever sleep? Are you really a vampire?

LOL! I'm quite the night owl, but at 4 am MDT I was in fact, fast asleep. But 2 am, that's another matter.

Joe--advice well taken. I don't think anyone is planning to race the relay (we just need to average a 10:30 pace) so that will take some of the edge off. I'm not all that worried about the Oly, other than the swim (and that mostly because Grand Lake is really really cold, perhaps even with a wetsuit...I don't want to be tired and cold before I'm finished). But I've also been thinking that doing a lot of bricks might make for really excellent relay training, since the key is to be able to run on tired legs anyhow. Running on little sleep? That's been true since I had kids!

In all seriousness though, I do realize I'll need to find that fine line with adequate training but not so much that I end up injured or sick. That's why I'm asking around now.

Today: 4 miles while oldest was in baton lessons, a 25-minute session that I won with a personal trainer (!) ( also ouch!), and then the remaining 2 miles I hadn't had time for earlier.

Mark 2 1:35:00
Samy 1 01:40:00
Joe: 2 02:15:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 2 02:44:27
Lisa 2 2:26:20

Edited by realrellim 2014-04-03 1:47 AM

2014-04-03 4:09 AM

in reply to: 0

Master

1609

Gold Coast Australia.

Subject: RE: Team Trisuppo - OPEN

Originally posted by Samyg
Simultaneous Lisa/Mark post, so Mark got drop.

Thanks for being awake too Samy!

No point for me today, busy at work and home in the afternoon.

Edited by markz 2014-04-03 4:13 AM

Samyg

2014-04-03 12:02 PM

in reply to: markz

Master

1780

Boynton Beach, FL

Subject: RE: Team Trisuppo - OPEN

1,800 swim.

After reading the journal article that I posted previously Re: how triathletes that swam the swim leg at 80% effort did better overall than those at 90% and 100%, I have been playing with my effort/speed level on the pool. On Tuesday I swam 1,000 straight at easy pace (around 2:10 - 2:15/100, instead of keeping a 2:00/100), and by the end I was debating whether to keep going to 1,500 or not! I always felt winded coming out of the swim leg, and now I realized that it was affecting the rest of my race.

So for my race on Sunday (1/2 mile swim), I will keep it easy and see if I am in better shape come the run leg.

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 2 02:15:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 2 02:44:27
Lisa 2 2:26:20

2014-04-03 12:49 PM

in reply to: Samyg

Expert

2811

Subject: RE: Team Trisuppo - OPEN

1 hour on the drainer for lunch

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 2 02:15:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 3 03:44:27
Lisa 2 2:26:20

sisu13

2014-04-03 1:36 PM

in reply to: JBacarella

Subject: RE: Team Trisuppo - OPEN

On April 1st I was in Northern Michigan running for 45 minutes and yes it was snowing - with 6-10" on the ground. (Not an April fools, although I wish it was) Post Run in the outdoor hot tub was kinda fun.
I'm home now - 30 min swim and hour bike this morning.

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 2 02:15:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 3 03:44:27
Lisa 2 2:26:20
Bruno 2 2:15:00

2014-04-03 3:20 PM

in reply to: sisu13

Expert

2811

Subject: RE: Team Trisuppo - OPEN

Originally posted by sisu13

On April 1st I was in Northern Michigan running for 45 minutes and yes it was snowing - with 6-10" on the ground. (Not an April fools, although I wish it was) Post Run in the outdoor hot tub was kinda fun.
I'm home now - 30 min swim and hour bike this morning.

Where in Northern MI? I live in Tawas, and I believe I won't see grass until the end of the month.

Matthews

2014-04-03 6:24 PM

in reply to: JBacarella

Extreme Veteran

576

Subject: RE: Team Trisuppo - OPEN

Brisk 1hr ride yesterday.

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 2 02:15:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 3 03:44:27
Lisa 2 2:26:20
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-03 7:50 PM

in reply to: Matthews

Expert

1480

Somewhere in the Swamps of Philly

Subject: RE: Team Trisuppo - OPEN

32' swim at lunch.

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 1 01:10:30
Jim 3 03:44:27
Lisa 2 2:26:20
Bruno 2 2:15:00
Matt 1 1:00:00

Samy: Looked quickly at Stages and read the review from DCR. Very cool stuff, but they don't make a crank compatible with my Gosamer std. crank on my P3. May look at the Quarq (if available). Think crank based would be better so I am not wheel dependent.

trigabe

2014-04-03 10:26 PM

in reply to: #4917388

Expert

1109

Guatemala

Subject: RE: Team Trisuppo - OPEN

Adding a 2500m swim + 6 mile run (really painful and still can't run) from yesterday and a 1hr drainer today

Question regarding the challenge, is it acceptable to add elliptical machine workouts on this one? (it has not been ok in the past but I have to ask since I cannot run yet)

Samy, are you ready for your race on Saturday?

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 3 04:01:30
Jim 3 03:44:27
Lisa 2 2:26:20
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-04 1:58 AM

in reply to: trigabe

Member

131

Colorado

Subject: RE: Team Trisuppo - OPEN

8.75 miles, including a 40-minute tempo portion.

Today reminded me why I think I'll mostly be fine with the marathon/ultra relay/oly tri combo: my life consists of crazy endurance trials. Was up at 6:45 to get to 7:30 school choir rehearsal (I'm one of the two parents who volunteer to accompany since we don't bother to actually pay people do to that anymore). Got home, got the little one ready and took her to preschool. Raced back to the gym and started the 8.75 mile workout 11 hours after last night's personal trainer session and finishing the last 2 of yesterday's 6-mile workout. And then I went to the school board meeting this evening that lasted SEVEN hours. So I got home at 12:30 am. Why 7 hours? Let's just say we have some new school board members and they've introduced a lot of dissent, distrust, and trouble. So I'm taking a few minutes to relax so I don't end up dreaming I'm still sitting in that stupid board room.

Mark 2 1:35:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 3 04:01:30
Jim 3 03:44:27
Lisa 3 03:52:20
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-04 2:53 AM

in reply to: realrellim

Master

1609

Gold Coast Australia.

Subject: RE: Team Trisuppo - OPEN

12k run in 31c again. The summer is not giving up, sort of like your winter up there.

Mark 3 2:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 3 04:01:30
Jim 3 03:44:27
Lisa 3 03:52:20
Bruno 2 2:15:00
Matt 1 1:00:00

Samyg

2014-04-04 10:43 AM

in reply to: trigabe

Master

1780

Boynton Beach, FL

Subject: RE: Team Trisuppo - OPEN

Originally posted by trigabe Samy, are you ready for your race on Saturday?

Not as ready as I would like, but close enough. My bike should be better than ever, and taking the swim easy will help, but I have not been running as much as I should (or as much as I wanted). Taking this race as a test for my Oly in June, trying different things on the swim (taking it easier), and the bike (using some of the new found bike fitness to push throughout, instead of coasting for some parts, which I did lots on previous races).

Having said that, i am in better shape than for any of my 3 races last year, so should be fun. Maybe next year you can join me for my first 70.3

2014-04-04 12:43 PM

in reply to: markz

Expert

2811

Subject: RE: Team Trisuppo - OPEN

1 hr MAF runch on the dreadmill.

Mark 3 2:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 3 04:01:30
Jim 4 04:44:27
Lisa 3 03:52:20
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-04 6:34 PM

in reply to: JBacarella

Master

1609

Gold Coast Australia.

Subject: RE: Team Trisuppo - OPEN

1.5hr bike commuting and 5k parkrun this morning.

Mark 4 4:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 3 04:01:30
Jim 4 04:44:27
Lisa 3 03:52:20
Bruno 2 2:15:00
Matt 1 1:00:00

trigabe

2014-04-04 8:33 PM

in reply to: markz

Expert

1109

Guatemala

Subject: RE: Team Trisuppo - OPEN

Today a 1hr drainer + 40 min run on the dreadmill + 2000m swim

Good luck Samy and let us know how your race goes. Anyone else other than Mark and his 5k parkruns, racing this weekend?

Mark 4 4:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 4 04:44:27
Lisa 3 03:52:20
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-05 2:11 AM

in reply to: trigabe

Member

131

Colorado

Subject: RE: Team Trisuppo - OPEN

Good luck Samy!

Ran another 6 miles, as an outdoor/indoor combo.

Mark 4 4:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 4 04:44:27
Lisa 4 04:55:42
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-05 3:14 PM

in reply to: realrellim

Expert

2811

Subject: RE: Team Trisuppo - OPEN

short brick 49 minutes on drainer and 32 on the deadmill

Mark 4 4:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 5 06:04:27
Lisa 4 04:55:42
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-05 6:39 PM

in reply to: 0

Master

1609

Gold Coast Australia.

Subject: RE: Team Trisuppo - OPEN

Have fun racing Samy!

2hr run this morning. Very humid, towards the end I was fading and had to stop and buy a can of V. It worked like magic. Last time I managed the same 20k route on 1 banana and 1 coffee, then water, but this morning it was not enough.

Mark 05 6:47:00
Samy 2 02:21:00
Joe: 3 02:47:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 5 06:04:27
Lisa 4 04:55:42
Bruno 2 2:15:00
Matt 1 1:00:00

Edited by markz 2014-04-05 6:45 PM

2014-04-05 6:45 PM

in reply to: markz

Expert

1480

Somewhere in the Swamps of Philly

Subject: RE: Team Trisuppo - OPEN

Off day Friday - 1hr 45' run today - winds constant at 20 mph. Not fun, but got it done.

Mark 05 6:47:00
Samy 2 02:21:00
Joe: 4 04:32:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 5 06:04:27
Lisa 4 04:55:42
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-06 1:33 AM

in reply to: trisuppo

Member

131

Colorado

Subject: RE: Team Trisuppo - OPEN

Joe--nice job in the wind.

Ran 20 miles in under 3-1/2 hours today and I felt pretty good. That was a relief after last week's 18-mile misery fest.

Mark 05 6:47:00
Samy 2 02:21:00
Joe: 4 04:32:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 5 06:04:27
Lisa 5 08:22:15
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-06 10:25 AM

in reply to: realrellim

Expert

1480

Somewhere in the Swamps of Philly

Subject: RE: Team Trisuppo - OPEN

2 hrs on the drainer

Mark 05 6:47:00
Samy 2 02:21:00
Joe: 5 06:32:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 5 06:04:27
Lisa 5 08:22:15
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-06 3:29 PM

in reply to: JoePetto

Expert

2811

Subject: RE: Team Trisuppo - OPEN

1 hr on the dreadmill

Mark 05 6:47:00
Samy 2 02:21:00
Joe: 5 06:32:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 6 07:04:27
Lisa 5 08:22:15
Bruno 2 2:15:00
Matt 1 1:00:00

2014-04-06 4:11 PM

in reply to: JBacarella

Expert

1480

Somewhere in the Swamps of Philly

Subject: RE: Team Trisuppo - OPEN

Adding another 36' run before steak night. Finally sunny and in the 60s.

Mark 05 6:47:00
Samy 2 02:21:00
Joe: 5 07:10:00
Rachel 1 01:15:04
Gabe 4 06:19:17
Jim 6 07:04:27
Lisa 5 08:22:15
Bruno 2 2:15:00
Matt 1 1:00:00