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View albumMorey's NET (No Excuses Tolerated)
May 23
May 22
- 55m 55s
- 7.30 miles
- 07m 39s /Mi
Interval session. Chilly morning but thankfully no wind. The RPE here was hard, but somehow microscopically not as bad. VERY VERY happy to see the times flatten out and stay closer together. This was the 5th time doing this, and I told myself I'd commit to 6, and then evaluate. I think some progress is being made!
Protocol: 0.78 mile loop, 5x. Jogged a bit faster in-between to knock the rest down from 2:30 to 2:15 in between sets.
1.317mi. 8:05 Pace Warm-up
1 - 5:15 6:44 pace
2 - 5:13 6:43 pace
3 - 5:19 6:49 pace
4 - 5:29 7:01 pace
5 - 5:26 6:58 pace
1.089 mi. cool-down 8:31 pace
- 45m
Circuit class with my wife. I do enjoy working out together. Got a text message saying Minnedonka was out...thanks for the heads up!!! So decided to skip the pool and do this class. Tough, especially after intervals. Lots of squatting, lunges, etc. etc.
May 21
- 1h 01m 09s
- 7.99 miles
- 07m 39s /Mi
Azzcrack run. Wanted it just to be a smooth effort, but we went out fairly fast (for me) right away. Made it feel tough throughout...I never felt totally smooth. However, now that I see the pace, especially given the hills on this route, I'm cool with it. Chilly morning AGAIN! Will it ever, ever, EVER warm up?
- 15m 45s
- 700.00 yards
- 02m 15s /100 yards
30-seconds rest in-between.
1x200 3:34
1x200 3:46
1x200 3:43
1x100 3:09 catch-up drill
Not very inspired...concentrated on being smooth. Not a lot of energy left after the run. Still, happy I can swim at that pace over 200 and not really be tired at the end.
May 20
- 1h 17m 09s
- 25.38 miles
- 19.73 Mi/hr
Ride with Wildee. Replacemnt Bontragers finally installed. As Wildee said, my biking season officially began today. Felt so much better, paces in the area I'd expect, strength there. I think it's safe to say the old road wheel had some issues. Hello 2 mph.
I am so very very very happy right now. I can bike, I can bike!
May 19
- 13m 09s
- 600.00 yards
- 02m 11s /100 yards
1x100 1:26
1x100 1:34
1x100 1:38
1x100 1:39
1x100 2:47 catch-up drill
1x100 1:36
1x100 1:32
- 45m
- 15.00 miles
- 20.00 Mi/hr
Spin class.
- 15m 31s
- 2.00 miles
- 07m 45s /Mi
Run on track after spin class. Might have messed up laps counting, so added one extra. I'm either right on on count and slow on running, or where I want to be on pace and messed up the count. Neverthleless, the legs felt good off the "bike".
May 18
May 17
- Walking
- 40m
Took a walk with Denise.
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Zippo. In that circuit class yesterday my back started feeling "tweaky" when we were doing some wierd bear walk, then crab walk thing across the gym. Ignored it and it was "eh" all day. By last evening I started questioning whether I should push the long bike ride I had planned for this azzcrack. I decided to leave it up in the air. Problem being, BTer Wildee was meeting me in the azzcrack. I left him a message on his cell phone about 8pm. I hope to God he got it. Set the alarm but back still tight so skipped it entirely. It is feeling somewhat better as I move around, so perhaps I'll do a rare Saturday AM ride tomorrow to make up for it.
Wildee, dude, if you did not get my message, I cannot apologize enough. Very uncharacteristic of me, and if we continue to ride through the summer, this will likely never happen again.