[xflbk43]

<p>Well, splitting the long run turned out not to be an issue.  I was planning on running at least 11 yesterday, and then continuing on until I got sick of being on the treadmill.  Then, I'd come back today and finish whatever I had left.  I ended up coming down with flu-like symptoms and stayed in bed all day.  Crappy way to spend vacation, at least we had a few good movies to watch.  So, I ran today with the goal of 11 and then anything on top of that would be icing on the cake.  I got 11 and was just too wiped to continue.  Oh well, first "missed" workout this plan and it's week 13 of 18.  I guess I can't complain:  1:26:54</p>

 

[niemsco]

<p>Nice job Mike on what you could do.  Get better.</p>
<p> </p>
<p>I got 75 minutes on the bike as<br>
WU: 15 minutes</p>
<p>5 x 5min @ (FTP, FTP, FTP, 110%FTP 110%FTP), with 3 minutes rest inbetween</p>
<p>CD: 4 x 40s spin at 120 with 2 min rest inbetween, cool down to 75 minutes.  That's it. </p>
<p> </p>
<p>Have a good weekend!</p>

 

[MBannon]

<p>Good workout Scott.  Those 5 x 5's hurt.</p>
<p> </p>
<p>Think maybe I'll try to pick up yesterday's skipped trainer session this evening.  Still sticking with the 20-minute intervals, trying to build a really solid base before I start bike commuting.  Probably won't start the shorter intervals until May or June.</p>

 

[niemsco]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/73178/friday-march-25th-workouts#post_1990633"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Good workout Scott.  Those 5 x 5's hurt.</p>
<p> </p>
<p>Think maybe I'll try to pick up yesterday's skipped trainer session this evening.  Still sticking with the 20-minute intervals, trying to build a really solid base before I start bike commuting.  Probably won't start the shorter intervals until May or June.</p>
</div>
</div>
<br><br><p>I might race New Orleans in mid April so I wanted to get a good one in, so I skipped the team workout which was much easier.  Actually I skipped it because I had too much wine last night and I didn't want to get up at 4:30.</p>

 

[Heather H]

<p>Just a swim today. 2400 in the outside pool and it's another beautiful day in Austin!</p>

 

[cak73]

<p>DOR!</p>
<p> </p>
<p>Tomorrow, 21 mile run from Hopkinton to Heartbreak Hill.</p>

 

[juliemboyle]

<p>5.5 mile friday morning run with Cari...............so cold, 26 at the start........HELLO it's spring!</p>

 

[Yo Sake]

<p>11miles at easy pace, well, that is all I can handle right now.  I feel good but legs don't want to move and R soleus is giving me some issues.  After all I raced the half last Sunday and my recover is slow   </p>

 

[donskiman]

<p>37m 56s - 4.15 miles - 09m 08s/Mi<br><br>
4:15 PM <br><br><br>
Equipment: Brooks Ghost 3<br><br>
Warm/low 60s - cloudy and strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Slow easy run. Had no energy. Stretching afterward.</p>
<p> </p>
<p> </p>
<p>Spent the day driving up to Boulder with several associates, vendor training on several shoe lines, driving home. Had to leave from the store at 6AM to get to Boulder on time. Made for a long day, but we did learn a few things. Couldn't put much effort into my running today though.</p>

 

[Stitcher]

<p>Gorgeous sunny day down south, but the temps were a tad chilly.</p>
<p>We still were outside, because we just can't waste the sunshine in the middle of the day.</p>
<p>A nice stiff breeze made getting from the pool back to the lockerrooms a bit of a chilly challenge, though!</p>
<p>2750 meters today.</p>
<p>Fridays are speed/power day, and we tend to have MUCH shorter sets, with lots of rest (comparatively) so we end up with lighter yardage.  But, I had a meeting right after practice, so the 10 minutes that we got to have extra at the end was appreciated.  I even kept up with the boys!!!  Of course, THEY were doing the math on all the intervals, and I just had to follow along.  So, my energy was higher as I didn't have to do all that thinking.</p>
<p> </p>
<p>4 x 300 as<br>
swim; kick; drill; swim</p>
<p> </p>
<p>6 x<br>
2 x 25 holding paddles & surf kicking for 15, sprint for 10<br>
2 x 25 wearing paddles & side kicking for 15, sprint for 10</p>
<p>on :45</p>
<p> </p>
<p>4 x<br>
2 x 25 w/ buoy scull for 15; doggie paddle for 10 on :60<br>
2 x 25 w/ buoy scull for 15; sprint for 10 on :45</p>
<p> </p>
<p> </p>
<p>5 x<br>
2 x 25 w/ fins surf kick for 15, spring for 10 <br>
2 x 25 w/ fins sprint for 15, ez for 10</p>
<p>on :35</p>
<p> </p>
<p>ez 50</p>

 

[jenotter]

<p>Scheduled DOR here...switching around my schedule to do my long runs on Saturday, so that made for a week without a day off. Thor, I have no idea how you do it.</p>
<p> </p>
<p>Looking forward to 18m tomorrow and hoping the rain stays away until it's over.</p>

 

[hobey]

<p>Work's killing me this week. Visited my sports chiro today for horrible trigger point on my plantar fascia but it works. Managed to get 8 miles in after work and came home happier for it.</p>