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Forum: Triathlon and Multi-Sport Forum   08-14-2015, 02:33 PM
Replies: 7
Views: 446
Posted By niemsco
Yosh- nice pr on the ride! My next race is...

Yosh- nice pr on the ride! My next race is ironman Wisconsin in 4 weeks, though I think I'm doing the full aqua bike next Sunday in Grand Rapids for training
Geo - solid race congrats, very strong...
Forum: Triathlon and Multi-Sport Forum   08-13-2015, 12:07 PM
Replies: 10
Views: 862
Posted By niemsco
I'll put in 5 hour ride Friday and 30 minute run....

I'll put in 5 hour ride Friday and 30 minute run. Traveling back to Chicago on Saturday so no workouts

Sunday hour swim, another 4 hours on the bike, and hopefully 2 hours of run, not sure what...
Forum: Triathlon and Multi-Sport Forum   08-13-2015, 12:04 PM
Replies: 7
Views: 525
Posted By niemsco
Hard swim today, longer sets at threshold pace...

Hard swim today, longer sets at threshold pace around 1:30

600, 400, 200 then some 100s. Some drills and stuff, about 45 minutes worth.
Forum: Triathlon and Multi-Sport Forum   08-13-2015, 12:02 PM
Replies: 9
Views: 499
Posted By niemsco
Run 3x10 minutes threshold speed, ran about 6...

Run 3x10 minutes threshold speed, ran about 6 miles
Then got on the bike for 3 x 6 minutes hard, with some 30 seconds hammer on off hammer in between. 18 miles altogether.

Then pool for 1500...
Forum: Triathlon and Multi-Sport Forum   08-11-2015, 06:38 AM
Replies: 9
Views: 600
Posted By niemsco
Tuesday August 11th - WORKOUTS!

Thor - hang in there buddy, and sorry you have to go through that. I'm sure you'll come out of this on top.

Yosh- yikes not sure what happened, but hope you recover soon

Me: road 5 x 9...
Forum: Triathlon and Multi-Sport Forum   08-10-2015, 08:42 AM
Replies: 11
Views: 530
Posted By niemsco
Monday August 10th - WORKOUTS!

Guess I'll get it going..

Short 30 minute run this am, then just finished up 2800 yards at the pool. Going to Greg Norman's grille tonight in myrtle beach, looking forward to that!

Have a good...
Forum: Triathlon and Multi-Sport Forum   08-09-2015, 12:32 PM
Replies: 12
Views: 719
Posted By niemsco
Hello, sorry been mia for a bit. Cak -...

Hello, sorry been mia for a bit.

Cak - awesome job on the full, don't think I mentioned that but I saw your time, great example of hard work and getting it done!

I've just gotten back to...
Forum: Triathlon and Multi-Sport Forum   07-22-2015, 01:45 PM
Replies: 12
Views: 470
Posted By niemsco
50 minutes of ow swimming in Lake Michigan. ...

50 minutes of ow swimming in Lake Michigan. Probably going to be it for the day.
Forum: Triathlon and Multi-Sport Forum   07-20-2015, 06:34 AM
Replies: 10
Views: 612
Posted By niemsco
I did race Racine today, but I planned on pulling...

I did race Racine today, but I planned on pulling out after the bike. I haven't run in several weeks I think I have a stress fracture and and off to the hospital now for some xrays actually. I...
Forum: Triathlon and Multi-Sport Forum   07-13-2015, 02:30 PM
Replies: 7
Views: 625
Posted By niemsco
Monday July 13th - WORKOUTS!

3000 this morning back at masters

92 minutes on the bike, mostly recovery ride. Off to Texas (Houston and Dallas) tomorrow for work until Friday, so not sure what I'll get in. Have a great week...
Forum: Triathlon and Multi-Sport Forum   07-12-2015, 02:15 PM
Replies: 22
Views: 885
Posted By niemsco
Proud of you buddy! It takes a lot of courage to...

Proud of you buddy! It takes a lot of courage to train, and travel way out there to tackle that race. Enjoy your time and looking forward to hearing about.
Forum: Triathlon and Multi-Sport Forum   07-12-2015, 01:30 PM
Replies: 22
Views: 885
Posted By niemsco
Dig deep Ron!

Dig deep Ron!
Forum: Triathlon and Multi-Sport Forum   07-12-2015, 11:38 AM
Replies: 11
Views: 775
Posted By niemsco
82 miles Saturday riding imwi course with a few...

82 miles Saturday riding imwi course with a few peeps. Today 20 more miles and 2 in Lake Michigan, swimming of course. Been off a week of running due to foot pain. Hope to race next weekend so...
Forum: Triathlon and Multi-Sport Forum   07-12-2015, 11:35 AM
Replies: 22
Views: 885
Posted By niemsco
102 miles of riding and 2 miles of ows for ronbo!...

102 miles of riding and 2 miles of ows for ronbo! Looks like he's doing great! Cool tracking system they have
Forum: Triathlon and Multi-Sport Forum   07-08-2015, 04:08 PM
Replies: 10
Views: 544
Posted By niemsco
Aid station to aid station, you'll get it done! ...

Aid station to aid station, you'll get it done! I'm betting race day adrenaline will take over and leg will be no issue, even if sore the day before.
Forum: Triathlon and Multi-Sport Forum   07-08-2015, 03:48 PM
Replies: 22
Views: 885
Posted By niemsco
At least 100 miles between Saturday and Sunday...

At least 100 miles between Saturday and Sunday biking.
Running, not sure, foot is crappy so I may rest it
2 miles of ows swim
10 Sierra Nevada pale ales... Well maybe 5

GO RONBO!
Forum: Triathlon and Multi-Sport Forum   07-08-2015, 03:46 PM
Replies: 10
Views: 544
Posted By niemsco
Good evening team! Triple play today with...

Good evening team!

Triple play today with 3000 in the pool, hour ride with 2 x 15 minutes tempo, and 30 minutes of core ( which I skipped yesterday)

Nice workouts all! Safe travels Ronbo!
Forum: Triathlon and Multi-Sport Forum   07-07-2015, 05:25 AM
Replies: 10
Views: 532
Posted By niemsco
Tuesday, July 7th - WORKOUTS!

Bright and early with the thread today.

Bad weather here this morning, so group road at computrainer studio. MS: 4 x 8min, RI 4min, 100%ftp; 3 x 4 min 105%, RI 2min; 3 x 1min sprints with 1 min...
Forum: Triathlon and Multi-Sport Forum   07-07-2015, 05:22 AM
Replies: 4
Views: 540
Posted By niemsco
Day of rest for me. Yes wake up people! :)

Day of rest for me. Yes wake up people! :)
Forum: Triathlon and Multi-Sport Forum   07-04-2015, 08:00 AM
Replies: 6
Views: 553
Posted By niemsco
Thanks for the kind words everyone!

Thanks for the kind words everyone!
Forum: Triathlon and Multi-Sport Forum   07-04-2015, 07:59 AM
Replies: 9
Views: 844
Posted By niemsco
July 4th/5th weekend WORKOUTS

Happy fourth!

32 miles riding this morning.

Yosh I'm in Dearborn visiting wife's family, it's a yearly occurrence now, and yes Hines drive is where I found to ride :D.
Forum: Triathlon and Multi-Sport Forum   07-03-2015, 08:25 AM
Replies: 7
Views: 530
Posted By niemsco
Thursday: 2300m in the pool, 30 minutes of core ...

Thursday: 2300m in the pool, 30 minutes of core
Friday: hour ride on some unfamiliar roads in Dearborn Michigan, then 45 minute run which felt good!

Happy fourth team!
Forum: Triathlon and Multi-Sport Forum   07-01-2015, 02:15 PM
Replies: 6
Views: 553
Posted By niemsco
Ironman CDA RR

Its come and gone, Ironman number 9 is in the books. Its been the first since 2012 and honestly didn't know if I would ever get back into it, but eventually I was able to break through, drop 40+...
Forum: Triathlon and Multi-Sport Forum   07-01-2015, 01:42 PM
Replies: 8
Views: 432
Posted By niemsco
Super choppy swim this AM in lake michigan then...

Super choppy swim this AM in lake michigan then an hour easy ride up north for 1 hour.

Good day peeps!
Forum: Triathlon and Multi-Sport Forum   07-01-2015, 07:12 AM
Replies: 8
Views: 602
Posted By niemsco
Alicia inspiring race congratulations! It was...

Alicia inspiring race congratulations! It was great how you hammered those last miles, just proves how well you executed this. Well done and keep up the good work!
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