Consistency Equals Success - CLOSED (Page 25)

ToS Tracker through Stage 3







Attachments
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ToS Tracker.JPG (65KB - 3 downloads)

Adding my Tuesday swim - 55 minutes. I wanted to get on the bike, but my right knee said no. Hopefully tomorrow.

Joe 23 24:2817
Mitch 22 18:46:53
DaveL. 22 24:30:00
Jackie 22 28:21:01
Dennis 21 22:38:00
Dan 20 25:41:34
Melissa 19 25:11:30
Beth 18 19:00:00
Patrick 18 11:57:00
Gabe 16 25:58:45
Jim 17 17:59:53
Seth 10 10:44:00
Kate 19 20:54:46
Brian 10 13:25:00
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Rachel 8 07:25:46
Mark H 11 8:33:00
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20


Edited by dcon 2015-01-27 6:38 AM

Stage 4 of the ToS is done. Agree with Joe and Dave, Nine Hammers wasnt as bad as I thought it would be. The last hammer sucked though. I wore compression socks this morning and had a homemade green juice last night. I wanted a high dose of Vitamin C just in case it actually works in scaring away any sickness, especially with the stress on the body. Feel like the socks might have helped. Felt stronger today - or maybe just numb to the pain?

http://www.trainerroad.com/cycling/rides/1564190-Sufferfest-Nine-Ha...

Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 22 24:30:00
Jackie 22 28:21:01
Dennis 21 22:38:00
Dan 20 25:41:34
Melissa 19 25:11:30
Beth 18 19:00:00
Patrick 18 11:57:00
Gabe 16 25:58:45
Jim 17 17:59:53
Seth 10 10:44:00
Kate 19 20:54:46
Brian 10 13:25:00
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Rachel 8 07:25:46
Mark H 11 8:33:00
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20


Edited by trisuppo 2015-01-27 8:37 AM






Attachments
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ToS Capture.JPG (62KB - 3 downloads)

Awesome idea!

It's fun seeing improvements, isn't it? Great Job!

Slowest 3 mile recovery run ever. But I kept it maff and I totally looked like I was running. 1 thing I've noticed when I chat, laugh, etc it makes my hr spike a few beats and sometimes causes me to hit the limit. I have to quit laughing and it drops down again almost immediately. Should I factor this in or try to avoid listening to funny podcasts and talking to my neighbor?

Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 22 24:30:00
Jackie 22 28:21:01
Dennis 21 22:38:00
Dan 20 25:41:34
Melissa 19 25:11:30
Beth 19 19:43:00
Patrick 18 11:57:00
Gabe 16 25:58:45
Jim 17 17:59:53
Seth 10 10:44:00
Kate 19 20:54:46
Brian 10 13:25:00
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Rachel 8 07:25:46
Mark H 11 8:33:00
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

No Laughing - Triathlon is serious business

Short run with some pickups.

Had to put the list in order.

Jackie 23 29:14:17
Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 22 24:30:00
Dennis 21 22:38:00
Dan 20 25:41:34
Melissa 19 25:11:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 17 17:59:53
Gabe 16 25:58:45
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

ROTFLMAO

Made me laugh too!

Adding tonight's 72min. Base run!

Jackie 23 29:14:17
Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 22 24:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 19 25:11:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 17 17:59:53
Gabe 16 25:58:45
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Edited by sawyer1206 2015-01-27 8:04 PM

stage 5 angles 60min. Again not too bad

Jackie 23 29:14:17
Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 19 25:11:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 17 17:59:53
Gabe 16 25:58:45
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Nice work to everyone on their trainers! I'm in awe,

Started today with a 32 minute swim. It's a bit frustrating for me because I am squeezing this swim in between two classes and with the time it takes to walk to the campus pool, change, shower, walk back, etc., I only get about half an hour to swim. I haven't been able to finish my workouts, but such is life. I am going tomorrow before class for a longer swim (hopefully the alarm gets me up!). After class I went for a 7 mile run, taking me 1:01. 1:33 for today.

Jackie 23 29:14:17
Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 17 17:59:53
Gabe 16 25:58:45
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

1 hr on the drainer. Stage 4 done. Trainer road ended it 10 seconds short of an hour, so I road free for the additional time. So proud I rode an extra 10 seconds. This stage was a struggle. I don't have the video, so I watched The Rookie while following 9 Hammers on trainer road. If you look at my ride it comes out a little inconsistent.

Jackie 23 29:14:17
Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 18 18:59:53
Gabe 16 25:58:45
Mark Z. 13 18:20:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Edited by JBacarella 2015-01-27 9:57 PM

42' run with 1 and 2 min pick ups.

Jackie 23 29:14:17
Joe 23 24:2817
Mitch 23 19:46:43
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 18 18:59:53
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Edited by markz 2015-01-28 4:23 AM

Stage 5 Angels completed. Not sure which ToS Dave you are riding but that last 8' final hill segment just flat out crushed me. With a IF of 1.13 for that segment, I was still under target NP. Just brutal (in all of its glory):

http://www.trainerroad.com/cycling/rides/1572773-Sufferfest-Angels

Jackie 23 29:14:17
Joe 24 25:33:17
Mitch 23 19:46:43
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 18 18:59:53
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Agree with Joe. That Stage HURT. I really hit the wall today. First day I really felt like I was suffering on every interval.

http://www.trainerroad.com/cycling/rides/1572994-Sufferfest-Angels-...

Jackie 23 29:14:17
Joe 24 25:33:17
Mitch 24 20:51:30
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 19 19:43:00
Patrick 18 11:57:00
Jim 18 18:59:53
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Edited by trisuppo 2015-01-28 7:20 AM








Attachments
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ToS Angels.JPG (78KB - 3 downloads)
2015 ToS Progress.JPG (74KB - 3 downloads)

ToS Tracker through Stage 4






Attachments
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ToS Tracker.JPG (76KB - 3 downloads)

I do that too, I hate the sufferfest workouts with odd times. For Angels there are 2 versions, one at 56min and one at 1:05. I did the 1:05 as the number made more sense in my mind. Imagine my frustration when the workout was actually 1:04.44 - I had to ride out the remaining 16 seconds

I did the shorter workout and then added on ~8 minutes to match up with Joe and you. Those were a long 8 minutes.

So when I look at my training log I have 21 days and oops I forgot how many hours. Did I miss an update somewhere? Should I modify my number to match my log or leave it be?

Adding 30 minute easy swim Tuesday:

Jackie 23 29:14:17
Joe 24 25:33:17
Mitch 24 20:51:30
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 20 20:15:00
Patrick 18 11:57:00
Jim 18 18:59:53
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20


Thanks,
Beth

Stage 5 down 1:04:44

Jackie 23 29:14:17
Joe 24 25:33:17
Mitch 24 20:51:30
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 20 26:44:30
Kate 19 20:54:46
Beth 20 20:15:00
Patrick 18 11:57:00
Jim 19 20:04:37
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

I was a little bi-polar today with Angels. The app has the 2015 version, but I rode the 2012 version on trainer road ( I wanted to log the dame time as everyone else. They cut out a lot of recovery time. The intervals are basically the same.

Edited by JBacarella 2015-01-28 1:15 PM

Adding in my swim workout for today! The plan worked -- I took the 6 AM bus to campus and was in the pool by 6:45. Got a full hour in the water for the first time in a few weeks.


Jackie 23 29:14:17
Joe 24 25:33:17
Mitch 24 20:51:30
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 21 27:44:30
Kate 19 20:54:46
Beth 20 20:15:00
Patrick 18 11:57:00
Jim 19 20:04:37
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

You should always fix your numbers if they are incorrect. Just don't forget that this challenge started on Jan 3. That always messes me up.

Mile repeats at the track. Yuk!

Jackie 24 30:30:52
Joe 24 25:33:17
Mitch 24 20:51:30
DaveL. 23 25:30:00
Dennis 22 23:48:00
Dan 20 25:41:34
Melissa 21 27:44:30
Kate 19 20:54:46
Beth 20 20:15:00
Patrick 18 11:57:00
Jim 19 20:04:37
Gabe 16 25:58:45
Mark Z. 14 19:02:00
Dave C. 13 15:54:00
Mark H 11 8:33:00
Brian 10 13:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20