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<p>Bike commute/street hockey day.</p>
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<p>17 miles in (mid 19s); street hockey at lunch on a comfortable temp day - should be fun; 10.8 mile ride home easy for 27'ish miles on day.</p>
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<p>Long ride tomorrow morning (50+) with the Bagelry Biker gang, then off for some white water rafting on the Kennebec with some swim team kids/parents. Should be a fun weekend.</p>
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<p>Have a good first weekend in August all.</p>
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<p>Reg.</p>
 

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<p>Nothing today, packing and trying to get to St. Joseph Michigan.  Completely cleaned my bike components yesterday, took chain and crank off soaked it in degreaser, lubed stuff up...  My left brake is sticking.  Try to fix this morning. </p>
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<p>Have a good weekend.</p>
 

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<p>Biked to masters swim this morning.  Main set was 100 m medium, 4 x 50 m sprints 3x through.  Maintained 43 - 44 seconds on all of the sprints.  I''m racing this weekend so nuthin else for me today.</p>
 

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<p>Scott - Good luck at Steelhead!</p>
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<p>8.2 mi on the treadmill this morning in about an hour.  Right achilles was cranky but didn't get sore until the last 5 min.  It sucks getting old.</p>
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<p>Mike</p>
 

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<p>Good morning, TEAM LIT!</p>
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<p>niemsco: Good luck this weekend.</p>
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<p>reg: Fun weekend for you!</p>
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<p>A still-beat-up-from-Tuesday-night's race me...</p>
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<p>6.5 mile run early this morning with Andyman, the Diesel, and Mr. Bob. Fun to have Bob back. Lots of laughs.</p>
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<p>Followed immediately by...</p>
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<p>16 mile bike. Avg'd 20.8 mph.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Up for a nice Pilates Pivate class. Time to fix all the problems I have with my core before embarking on IM#2 ;) I'm going do laundry and weed today. Tomorrow, I have a "fun" sprint tri. I may just walk the run, but we'll see. Looking forward to getting back to "real" training soon. </p>
 

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<p>45 minute ride i have dropped my cadence by 5 and dropped  the gears by 2 and i seem ok with doing this. I want to try a lower cadence and see how that affects everything. I was riding at a 95 rpm cadence.</p>
<p>1.5 mile run afterwards  11:30 pace</p>
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<p>Why do i feel better running off the bike than when i just go out for a run? If i dont ride i always do  a 1/4 mile walk and my  legs hurt for the first 2-3 miles. </p>
 

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<p>Scott - good luck at Steelhead! </p>
<p>Adam - Thinking about 'real training' already? </p>
<p>namhela - good luck to you too!  </p>
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<p>8 mile at a typical no-man's land effort - too hard for an easy day and too easy as a hard day. This is what happens when I just run w/ no purpose.  It is all good though <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
<p>Some upper strength workout later to shape up my 'getting-softer' upper body. </p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>ericd256</strong> <a href="/forum/thread/69188/friday-july-30th-workouts#post_1928255"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
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<p>Why do i feel better running off the bike than when i just go out for a run? If i dont ride i always do  a 1/4 mile walk and my  legs hurt for the first 2-3 miles. </p>
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<p><br>
Eric - I have been feeling a lot better running off the bike than just running.  Faster and more relaxed. </p>
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<p><span style="text-decoration:underline;">For me today:</span></p>
<p><strong>AM</strong> - Up at 4:30AM and in the water swimming by 5:15AM.  3,000m straight swim.  Just staring at that blue line on the bottom of the pool for a little over an hour. Sooooo boring.</p>
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<p><strong>PM</strong> - 7.3 mile run, 1:00 - 45 minutes in Z2, then 7.5 min @ Z4, 7.5 min. cool down.  A lot hotter than I expected out there, my clothes were soaked. </p>
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<p>Hope you all have a stellar day!<br>
 </p>
 

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<p>I always run better off the bike.  Even before I was a triathlete.  I was coming back from a stress fracture (can't remember which one) and my coach (he's a triathlete, but coaching me in running only) would have me on the drainer for 60mins, then off for a short run.  He knew that the bike would get most of the p&v out of me so I wouldn't be tempted to run too long/hard.  Later that summer is when I started doing b/s/b workouts--except I didn't know they were "bricks".  I thought I was jsut having fun.  Somehow, it finally dawned on me I should check out this triathlon thing...</p>
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<p>Early morning in the fishbowl for me.  Usual 2500m. </p>
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<p>This afternoon I canned what produce I had.  Not a whole lot.  Last year I canned about 6 cases.  I won't have nearly that this year.  The yellow is salsa.  I asked son3 if he thought it was hot enough.  His eyes bugged out, so I'll take that as a yes!</p>
<p><span style="display:none;"> </span><img alt="P7300247.jpg picture by cperhala" class="media" id="user_fullSizedImage" src="http://i275.photobucket.com/albums/jj304/cperhala/P7300247.jpg?t=1280512100" style="width:600px;height:450px;"></p>
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<p>Ran 69 minutes. Initial bit felt okay.  From about 16min-35min felt like ass...either side stitches and gas (Gu Brew maybe not for me after all) or my psoas was totally giving me the finger.  I told it to STFU, got things to relax and all was better with that.  Finally felt pretty good about 40 minutes into it.<br><br>
Grumble, grumble, grumble...</p>
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<p>Tomorrow, heading up to South Berwick, Maine to ride the Pumpkinman half bike course.</p>
<p>Will do a long run up there on Sunday, hopefully on the run course.</p>
 

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<p>FINALLY pulled off a swim / run</p>
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<p>OWS 1 mile @ 34 blah. SUPER choppy though, like 4ft swells from every direction. Kind of fun. Pretty much solo out there. Chickenz</p>
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<p>FIB</p>
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<p>54 min run @ 4.5 miles or something wandering the lakefront and, oh yeah, doing 12x40s sprints in there too. Ran through navy pier... oh come people, like >I< am the weirdest thing you've seen in like 10minutes? Oh gawd just LOOK AROUND YOU!!! <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" title=""></p>
 

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3 miles after work chasing after BrewDad and Little BrewDad on his bike. The kid seems to have mountain goat tendencies. Pretty good form and high cadence going up hills. He's excited now that we've put one of our old bike computers on his Stinger. He maxed out at 14.7 mph today.
 
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