Keep surprising those muscles!!

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The following equipment is nearing replacement:

New Balance Minimus Road: 726.05 / 800 kms
Shimano Shimano Ultegra 10 Spead chain: 2768.52 / 3000 kms

inspire me (1)

October 21

Run

35m 40s
6.45 kms
05m 31s /KM

Easy run
I didn't think I would be able to squeeze it in... crazy day at work. It would have been a crime not to be able to, weather was perfect.

Sport

Stretching
20m

Health data: Sick: 2

inspire me (2)

October 20

Sport

Stretching
23m

I think they're building a pool just between my place and the subway station... could hardly be more convenient. I still have to figure if its gonna be an indoor or outdoor one though. If its an indoor one, if their schedule is convenient and if they have some lessons for people that have no clue how to swim (Iknow, lots of ifs) then maybe I could become a triathlete in 2011. Maybe. :)

Health data: Sick: 2

inspire me (2)

October 19

Run

17m
2.67 kms
06m 22s /KM

Both recovery run and warm up before lifting.

Strength

Back x2, Abs x2, Chest, triceps

Sport

Stretching
23m

Pictures from yesterday's race. I love the face of the guy behind me, he looks like he's deflating. Lol

Health data: Sick: 2

inspire me (1)

October 18

Run #1

11m
2.00 kms
05m 30s /KM

Warm up. Slow jog with a couple of accelerations. Distance & time are approximates.

Run #2

44m 40s
10.00 kms
04m 28s /KM

Race.
Splits:
Start - 1k => 4:15
1k - 3k => 4:15/km
3k - 4k => 4:32
4k - 5k => 4:26 - 5k PR => 21:43
5k - 6k => 4:29
6k - 8k => 4:41/km
8k - 9k => 4:23
9k - finish => 4:47

Sport

Stretching
20m

I'm very happy with this race overall. Race report should be up tonight. RR is up.

Notes for futur goofy helmet shopping: Giro Advantage 2 are beautiful but I would need to have my ears removed in order to put it on efficiently - Giro is a no go. I am a size medium for LG helmets.

Health data: Sick: 2

inspire me (1)

October 17

Bike

1h 15m
37.50 kms
30.00 KM/hr

Easy spin on the trainer.
I'm a little disapointed at myself for not dragging my ass outside...

Sport

Stretching
20m

5000km of riding year to date!!!! ... I did a little calculation with the help of mapquest. 5000km is the equivalent of riding from my home to Panama City, then ride the ironman Florida bike course and come back home. Geez, that's a lot!!

Health data: Sick: 2

inspire me (0)

October 16

Run

36m 10s
7.18 kms
05m 02s /KM

Tempo stuff
Positives: the knees handled the workout pretty well so I should be fine to give a full race effort on sunday. Tested an outfit that I thought would be ok weather wise and it was.
The negative: RPE was high for a workout @ 5m/km

Sport