[xflbk43]

<p>Good morning everyone!</p>
<p> </p>
<p>Interval run this morning was 10:00 warm up, 4x(.75 mile repeats on .25 mile recovery walk), 10 min cool down.  Splits with distance and HR are as follows: </p>
<p> </p>
<p>10:00 - 1.12 - 128<br>
04:29 - 0.75 - 160<br>
03:47 - 0.25 - 117<br>
04:30 - 0.75 - 161<br>
03:35 - 0.25 - 121<br>
04:28 - 0.75 - 163<br>
03:45 - 0.25 - 123<br>
04:24 - 0.75 - 167<br>
10:00 - 1.19 - 155<br>
 </p>
<p> </p>
<p>Have a great day!</p>

 

[Thor]

<p>Good morning, TEAM!</p>
<p> </p>
<p>x: Nice run this morning for you!</p>
<p> </p>
<p>Yoshi: Great workout over the w/e! That race sounds fun. During my Ironman training days, I had several workouts just like it, where I'd bike-run-bike-run-bike-run-bike-run... you get the picture. Sounds fun!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile run early this morning. Started slow, finished with tempo. Very humid and muggy.</p>
<p> </p>
<p>Great day!</p>

 

[hobey]

<p>Good morning! I haven't had much time to check in here since life has been busy and it feels busier than a typical summer for us. I think whoever said that I'd have more time with a school age kid was smoking something. I know there have been some fantastic races going on around here and many RR I haven't read. :-/</p>
<p> </p>
<p>Anyway, I've been consistently ramping up the run mileage and ran a total of 20 last week and I'm still keeping the PF at bay. Yay! Haven't been riding as much. In fact this morning was the first time I've been on my bike in almost 2 weeks and it was just a short commute at that. So my tri at the end of the month has the potential to be really interesting since there is almost zero chance that I'll get another long ride in between now and then due to travel and other stuff like taking the boy on his first ever backpacking trip. But as my next A race is a HM in January, y'all can lay on the guilt on me for not running but not for anything else. 'Mmmm K?</p>

 

[MBannon]

<p>Recovery week for me, finally!  Masters swim is tonight, and I will probably go but will either cut the workout short, reduce the average pace, or both.</p>

 

[Muffin Queen]

<p>Today is my rest day but over the weekend I did a bunch of stuff but OWS was not one of them. </p>
<p> </p>
<p>Saturday: 70 mile ride</p>
<p>Sunday: 1h15min recovery ride with strength work</p>
<p> </p>
<p>Missed 1 swim last week but did everything else on the plan.  I'm doing better this IM training cycle than I did for CDA in 2009 so I'm happy about that.  Just need to keep it up.</p>
<p> </p>
<p>No Guilt from me Hobey. </p>

 

[SpartyGirl]

<p>Monday means dance day around here.  Looking forward to some studio therapy tonight.</p>

 

[cak73]

<p>2900y at masters swim this morning.</p>
<p> </p>
<p>Whatever sort of strain my leg suffered as a result of Saturday's ride seems to be resolving.  Yay!</p>

 

[donskiman]

<p>Basic daily run today. Was going to do a longer run, but didn't feel great and opted out. My next two races are long and all uphill. My runs in the next couple of weeks will be more about adding time than trying to run fast.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>38m 46s - 4.15 miles - 09m 20s/Mi<br><br>
3:00 PM <br><br>
Equipment: Brooks Launch 05/11<br><br>
Hot/upper 80s - Sunny and light wind. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort run. Stretching afterward.</p>

 

[Yo Sake]

<p>hobey - enjoy the backpacking!  No worries about training.</p>
<p>Thor - it will be a fun race.  It is a road biking but running is all trail.  Soo looking forward to it.</p>
<p> </p>
<p>Lots of driving today for work.  Took bike with me for a biz trip    Did 5x5min (w 4min recovery) hard on a nice flat bike trail in the middle of IN. </p>

 

[jenotter]

<p>Didn't get out of bed in time to run this morning...so loaded up the little otters and ran them to their dance class this evening. About 30 minutes going the long way there, then about 12-13 minutes home. Chatted with a triathlete neighbor on the way back - turned out he just did his first race this past weekend after a nasty bike accident earlier this year. Took 1st in his AG - awesome!</p>

 

[AdCo]

<p>DOR</p>

 

[master_of_none]

<p>OWS for about 20 minutes this morning after falling back asleep due to the rain.  Went to the pond myself and caught swimming buddies as I was walking down and they were walking up after their swim.  OWS feel so mucg better than pool swims.  Then had adjustment at chrio.</p>

 

[Dougie Fresh]

<p>3.5mi run in the evening.  It was so humid my glasses fogged up and my fingers got all pruny like I'd been in the pool.  I am looking forward to this humidity breaking.</p>
<p> </p>