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<p>Good morning, TEAM LIT!</p>
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<p>Reg: Love those triple workout rides you get in! Glad to see those popping back up. Great way to pile on the mileage while keeping the body more healthy.</p>
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<p>Me...</p>
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<p>6.5 mile run early this morning with Andyman and the Diesel.</p>
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<p>Great day, Tri-peeps!</p>
 

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<p>Happy Friday before a 3 day weekend.  I'm trying to get out of here early today. </p>
<p> </p>
<p>It's a beautiful day in our neighborhood so I'm taking my road bike out for a 24 mile spin this afternoon!</p>
 

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<p>Slept in until 5:20AM this morning, wahoo!!! </p>
<p> </p>
<p><strong>AM</strong>:  3,000yds in salt water pool (last one in that particular pool for the season).  <span style="color:#00f;">500yd wu, 4 x 100 drills, 4 x 200 @20 sec, 6 x100 @15 sec, 8 x 50 drills, 300 cd</span>.  It was a good swim this morning, hit the water just as the sun was coming up which was pretty cool. I managed negative splits for both my 200 and 100 sets. </p>
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<p><strong>PM</strong>:  75 minute run on tap, sometime bewteen 2PM and 3PM.  Our office is closing early for the holiday weekend so I am going to get my run in before picking up my girls from school. </p>
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<p>I have a 4 hour ride planned for tomorrow, riding from my house in Doylestown, PA down to my 'rents house in Lavallette, NJ.  Should be a good ride, plus I get to go surfing when I get down there, surf should be rocking from Hurricane Earl!</p>
<p> </p>
<p>Have a great weekend everyone!!!</p>
 

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<p>Thousand yards in the outdoor pool this morning (all to myself, that was nice), then some sort of run at lunchtime, probably 3 or 4 miles.</p>
<p> </p>
<p>I uncorked a big one at the time trial last night, lopping another 20 seconds off my PR and hitting 24.5 mph average.  That represents about a 3/4 mph gain over last summer.  Super happy.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>miles99999</strong> <a href="/forum/thread/69902/friday-sept-3-workouts#post_1941847"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>I have a 4 hour ride planned for tomorrow, riding from my house in Doylestown, PA down to my 'rents house in Lavallette, NJ.  Should be a good ride, plus I get to go surfing when I get down there, surf should be rocking from Hurricane Earl!</p>
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<p>that sounds fun - wave at my dad as you go past Island Heights.  Unless you're coming in the rt 35 side, in which case watch out for the road height difference between the shoulder and the travel lane.</p>
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<p>We'll be down the shore for the 1st weekend in October - are you doing the JSTC sprint that weekend?</p>
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<p>(um, continuing my efforts at consistency, nothing today) </p>
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<p><br><br>
 </p>
 

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<p>At the expense of running, Thor :) But thanks for the shout-out. It is going to be a good year for biking...</p>
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<p>Myself - bagged the swim this morning (figure that can wait until October when bike commuting will probably stop).</p>
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<p>Went for a muggy and slow run instead - 4.5 miles; about 8:40s.</p>
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<p>Reg.</p>
 

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<p>41 minute OWS followed by a 62 min run.  Took me like 50 minutes before things felt fluid and not clumsy or awkward during the run.</p>
 

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<p><span>Quote:</span></p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>em73</strong> <a href="/forum/thread/69902/friday-sept-3-workouts#post_1941910"><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>that sounds fun - wave at my dad as you go past Island Heights.  Unless you're coming in the rt 35 side, in which case watch out for the road height difference between the shoulder and the travel lane.</p>
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<p>We'll be down the shore for the 1st weekend in October - are you doing the JSTC sprint that weekend?</p>
<p> </p>
<p>(um, continuing my efforts at consistency, nothing today) </p>
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<p><br>
I'll actually be coming in over the Mantaloking Bridge, no Island Heights for me.  I hate that section from there down to where the road splits, at least it is only for the last 4 - 5 miles.  I would like to do that race on that weekend but I have busy soccer weekend for my daughter (picture day Saturday, game on Sunday), plus a big training weekend.  Add to that a HIM race on October 10th and it is pretty much impossible.  Maybe next time you are in town</p>
 

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<p>AM - 2000 yards in the pool</p>
<p> </p>
<p>Warm up</p>
<p>-2x200</p>
<p>- 3x100</p>
<p>- 4 x 50</p>
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<p>Set</p>
<p>-6 x 75 build</p>
<p>- 150 easy</p>
<p>- 4 x 50 on 60 (all @ 28 seconds)</p>
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<p>Cooldown</p>
<p>300</p>
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<p> </p>
<p>PM- 1:05 on my bike doind a 3x10' with 2' recovery session.</p>
 

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<p><br><br><img alt="" src="http://files.kickrunners.com/smilies/icon_salut.gif" style="width:23px;height:18px;" title=""></p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>MBannon</strong> <a href="/forum/thread/69902/friday-sept-3-workouts#post_1941861"><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><br><br><p>Thousand yards in the outdoor pool this morning (all to myself, that was nice), then some sort of run at lunchtime, probably 3 or 4 miles.</p>
<p> </p>
<p>I uncorked a big one at the time trial last night, lopping another 20 seconds off my PR and hitting 24.5 mph average.  That represents about a 3/4 mph gain over last summer.  Super happy.</p>
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<p><br><br>
Me, 90min ride mostly easy w/ 4x2 @ "hard" =</p>
<p>interval 1 - 313watts @ 150hr<br>
interval 1 - 278watts @ 149hr<br>
interval 1 - 275watts @ 142hr<br>
interval 1 - 247watts @ 141hr</p>
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<p>Eh, legs are still recovering I guess. Taper is already driving me nuts. I feel rested, but I'm performing "blah" and stuff is harder than it should.  One more week...</p>
 
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