[xflbk43]

<p>Different type of swim workout for me today.  No drills and no kick set, plus a little shorter.  Trying to synch things up time wise with mom's taper swim.  So, 2200yd swim included:</p>
<p> </p>
<p>600 warm up,</p>
<p>14x100 Lactate intervals (1:23 avg),</p>
<p>200 cool down.</p>
<p> </p>
<p>Great workouts to all! </p>

 

[master_of_none]

<p>20 mile ride this morning, good ride but they are working on the roads in several locations, including a good part of Sagamore hill.  Ride included Prospect St.  Tired after the long ride home from Lake Placid.  Kept looking during swim exit and at the top of the last set of hills before coming back into town on the bike but didn't pick up Mike.</p>

 

[Thor]

<p>Morning, TEAM!</p>
<p> </p>
<p>Rog: Sagamore and Prospect? A fun ride indeed!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile run early this morning. Very sleepy to start but ended with solid pacing. This route has plenty of rollers. Charged them all on the way back.</p>
<p> </p>
<p>Great day, amigos!</p>

 

[SpartyGirl]

<p>60min ballet technique class this evening...my booty needs it!</p>

 

[Muffin Queen]

<p>DOR for me today but this weekend I was busy>  8.6 mile trail run Saturday before the heat and 60 mile ride Sunday in the cooler temps.</p>
<p> </p>
<p>Became an unexpected biker for my niece on this coming Sunday's Whaling City Sprint tri.  Any advice on the course?</p>

 

[jenotter]

<p>Good morning!!</p>
<p> </p>
<p>3m easy treadmill run this morning, swim on tap for tonight.</p>

 

[MBannon]

<p>Schedule calls for a 4-mile run and masters swim, but I think I might ditch the run.  Legs and (more importantly) feet are feeling beat up.  Since I'm not going for any kind of run streak, any miles today would probably fall into the "junk" category.</p>
<p> </p>
<p>Weekend recap:</p>
<p> </p>
<p>Saturday - 7 mile run along the beach, 1500 yd swim after we got home.</p>
<p>Sunday - 38 mile hilly, hot ride FIB 3 mile brick run.  Had to wog the last mile due to overheating.  Almost barfed up my chocolate milk recovery drink.</p>
<p> </p>
<p>Oh, and a bee got stuck in my helmet at mile 4.5 of the ride and stung the bejeezus out of my forehead.  Still hurts.</p>

 

[ksurp]

<p>17 mile ride today.</p>
<p> </p>
<p>Bannon: Sorry about the bee sting - that stinks.</p>

 

[donskiman]

<p>Basic daily run. Felt really sluggish for the first half, then was able to pick it up a bit.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>37m 31s - 4.15 miles - 09m 02s/Mi<br><br>
4:05 PM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Hot/upper 80s - Mostly cloudy and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy effort run. Stretching afterward.</p>

 

[cak73]

<p>Ouch, Matt!</p>
<p> </p>
<p>DOR for me today.</p>
<p> </p>
<p>Not sure if I posted over the weekend...</p>
<p>Sat - ~43 mile ride, two rear flats</p>
<p>Sun - 8.36 mile easy long run</p>
<p>Both days - lots of sweating and a gin and tonic</p>

 

[hobey]

<p>Yeouch Matt!</p>
<p> </p>
<p>6 mile run today. I told my boss my "balance" was getting better this morning. Should have kept my mouth shut since I got dumped on in the afternoon.</p>

 

[pcsronbo]

<p>I drank margaritas instead of going to Kom do. I think I made a good choice. HELL day at work due to 37 hour power loss this weekend and massive storms.</p>