[xflbk43]

<p>Back at it today. </p>
<p>2000yd swim this morning included:</p>
<p>300 warm up,</p>
<p>300 drills,</p>
<p>6x200 with :10 rest (3:02 avg),</p>
<p>200 cool down.</p>
<p> </p>
<p> </p>
<p>1 mile run this afternoon with push ups, pull ups and core as my warm up.</p>
<p> </p>
<p>Have a great day!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Holiday Mile-A-Day Challengers: I'll get to the Challenge thread hopefully today or tomorrow. Apologies once again that I'm not ahead of the curve. Just really busy with life and work. All in a good way.</p>
<p> </p>
<p>Weekend Recap...</p>
<p> </p>
<p>Saturday: 3 gentle miles, easy.</p>
<p> </p>
<p>Sunday: Mill Cities Relay. Raced Leg 1 of 5. Ran 32:30 for 5.4 miles. Then jogged on in the rest of the way for the 6th or 7th year in a row. Team ran 2:53 for 27.0 miles. I ran 3:23 in a time that includes stops to change after my leg and stopping to refill water bottles. Marathon #65 for me. Between warming up and running all the way in, I probably logged 28.5 miles on the day.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>Monday: 1+ mile Keep-the-Streak-Alive run. </p>

 

[zojmn151]

<p>Afternoon all!  4.25 miles at lunch today in the balmy december weather (did I just write that??)  I was actually overdressed in a short sleeve tech shirt and capri pants...yeesh.</p>

 

[SpartyGirl]

<p>Dancing up a storm tonight.  Hip hop variations. <span><img alt="smile.gif" id="user_yui_3_4_1_7_1323117082418_160" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>

 

[regiolanthe]

<p>20 mile ride on a pleasant 50+ day. Crossed over 4700 for the year.</p>
<p> </p>
<p>geo</p>

 

[donskiman]

<p>Daily run. Tired from work. Very cold.</p>
<p> </p>
<p>----------------------------------------------</p>
<p>38m 13s - 4.15 miles - 09m 13s/Mi<br><br>
4:00 PM<br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Cold/about 10 - Partly cloudy and light wind, windchill about 0. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort run. Stretching afterward.</p>

 

[ksurp]

<p>1.25 mile walk.</p>

 

[juliemboyle]

<p>Don:  BBRRRRR......it's been in the 50's for days here.........very odd but I will take it!!</p>
<p> </p>
<p>Me:  1 mile walk</p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ksurp</strong> <a href="/t/75854/monday-december-5th-workouts#post_2021835"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>1.25 mile walk.</p>
</div>
</div>
<br><br><p></p>

 

[Thor]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>juliemboyle</strong> <a href="/t/75854/monday-december-5th-workouts#post_2021853"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><p>Don:  BBRRRRR......it's been in the 50's for days here.........very odd but I will take it!!</p>
<p> </p>
<p>Me:  1 mile walk</p>
</div>
</div>
<br><br><p></p>

 

[AdCo]

<p>5+ miles.. 3 and change with the mrs at her pace, 2ish at my pace  </p>

 

[Muffin Queen]

<p>Weekend recap:</p>
<p> </p>
<p>Saturday: Hours and hours of yard work.  I really dislike yard work.  My arthritis dislikes yard work too and pretty much made me lame for the rest of evening.  We tried again to get rid of the vine thingy that is enveloping our trees.  I think we need napalm.  Hubster says no napalm.  Party pooper.</p>
<p> </p>
<p>Sunday: Family holiday parties and wake.  Good times people, good times.</p>
<p> </p>
<p>Monday: 45 minutes on the trainer just getting the legs moving then funeral.</p>
<p> </p>
<p>Hope everyone else had a better day.</p>

 

[cak73]

<p>Swam 3050y at early morning masters swim.</p>
<p> </p>
<p> </p>
<p>4x200 as 1-free, 2-no free, 3-fists, 4-kos w/fins</p>
<p> </p>
<p>3x150 on 3:00 descend</p>
<p> </p>
<p>50 on 1:00     (hold pace throughout the ladder...~:50)</p>
<p>100 on 2:00     (1:50)</p>
<p>200 on 4:00     (3:30)</p>
<p>400 on 8:00     (made it down to 6:55)</p>
<p>(lots of rest here while chatting...maybe 1:30?)</p>
<p>400 on 8:00     (only made it to 7:05 this time)</p>
<p>200 on 4:00     (?)</p>
<p>100 on 2:00     (1:45)</p>
<p>50 on 1:00     45)</p>
<p> </p>
<p>4x75 on 5sr as fist, "OK fingers", stroke by 25y</p>

 

[em73]

<p>half mile warmup, 3 miles at 5K effort, half mile cooldown.</p>
<p> </p>
<p>HR vs speed vs perceived effort confirmed that I am in fact sick.</p>