Southwestmba - Philly Phit

The following equipment is nearing replacement:

Tuesday - May 20

Bike
  • 1h 00m
  • 22.40 miles
  • 22.40 Mi/hr

One hour spin after a night of listening to Rosey bark at the TV. Good spin had my legs feeling much better.

Strength
  • 01m

Day 50: 1 min before midnite for 1 min

Monday - May 19

Run
  • 49m
  • 5.43 miles
  • 09m 01s /Mi

Day after the Rev 3 Age Group Championships and a 10.5 hr ride home. Got a bit of sleep and then came in and was rather unproductive, (although I did get some chairs for Calvert). Sun was out so did a nice and easy shakedown run, River loop going down Jefferson.

Strength
  • 01m

Day 49: 30 seconds in the bathroom a bit late.

Sunday - May 18

Swim
  • 36m 49s
  • 2150.00 yards
  • 01m 43s /100 yards

See race report 6th AG - 49 Men - 68 OA

Bike
  • 2h 05m 32s
  • 40.80 miles
  • 19.50 Mi/hr

See Race Report was 9/61/89 leaving T1 (Really slow T1 - 6:23) and went to up to 7/48/55 by the end.

Run
  • 1h 20m 48s
  • 9.80 miles
  • 08m 14s /Mi

See race report 7/48/55 net lost 1 spot. Good steady pace.

Strength
  • 01m

Day 48: 30 secs before bed after race and 10.5 hr drive and getting maued by Rosie upon getting home (Very excited to see me again)

Saturday - May 17

Strength
  • 02m

2 x 60 sec Day 46 and 47

Friday - May 16

Run #1
  • 10m
  • 1.00 miles
  • 10m /Mi

Jog to Expo

Run #2
  • 22m 08s
  • 3.16 miles
  • 07m /Mi

Glow run 5K. 10.5 hr drive to Knoxville Jog to expo from hotel, eat and run. 8th place out of 800 total participants in both Glow Run and Walk. But was a fun run.
Mile 1: 6:55
Mile 2: 7:00
Mile 3: 6:49
Final .18: due to all the walkers and not wanting to run over people at the finish.

Good run Come out to a 21:25 5K if right distance and no dodging kids. Started well back and ran easy before picking up the pace and moving to the front. Had 1 person pass me the whole race.

Run #3
  • 10m
  • 1.00 miles
  • 10m /Mi

Jog back to the hotel

Thursday - May 15

Run
  • 45m
  • 5.43 miles
  • 08m 17s /Mi

After the seminar did a River Loop going up Jefferson.

Strength
  • 02m

Day 45: 75 sec after packing.

Wednesday - May 14

Run
  • 50m
  • 5.25 miles
  • 09m 31s /Mi

Wednesday after the Seminar we had a group run scheduled for the Schuylkil River Trail. Ended up being just me and Chriss but had a good easy run.

Strength
  • 02m

Day 44: 90 seconds before bed

southwestmba's Training Log


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