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View albumKeep surprising those muscles!!
October 22
October 21
- 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.
- Stretching
- 20m
- Health data: Sick: 2
October 20
- Stretching
- 23m
- Health data: Sick: 2
October 19
- 17m
- 2.67 kms
- 06m 22s /KM
Both recovery run and warm up before lifting.
- 35m
Back x2, Abs x2, Chest, triceps
- 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
October 18
- 11m
- 2.00 kms
- 05m 30s /KM
Warm up. Slow jog with a couple of accelerations. Distance & time are approximates.
- 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
- 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
October 17
- 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...
- 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
October 16
- 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
- Stretching
- 20m
- Health data: Sick: 2
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Easy spin on the trainer.
The roommate made me watch So you think you can dance. Sigh.
Like I'm gonna run after him to get the remote control...
940 cal