Consistency Equals Success - CLOSED (Page 81)

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

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

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

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.).

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

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!

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

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

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

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

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

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

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

One of the best concerts I've ever been to.

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.

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

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

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

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

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

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

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

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?

Sounds like an incredible trip Gabe! Congrats to you and your family, can't wait to hear about the race.

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