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Saturday, December 17 - Workouts!

514 Views 13 Replies 9 Participants Last post by  juliemboyle, 
Alaska Mike
<p>Yoshiko - careful with the groin!  Those take a long time to heal once injured and its hard to run with.</p>
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<p>Geo - good luck hitting the round number!</p>
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<p>Key workout for the week!  20 min WU including 2 x 30sec @ 5:30 min/mi pace.  Then 10 x 1 min @ 5 min/mi with 1 min recovery.  Ramped up the TM speed starting about 10 sec before each interval and then ran through the full min interval before ramping down the TM.  3 min very easy recovery and then I ramped back up to my LSD pace (7:19 min/mi) and had a long cool down.  10.7 mi in 1:15.  The last 2 intervals were tough, but I held my pace and form.  Felt great to nail a workout like this!</p>
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<p>20 min of foam roller and stretching after.</p>
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<p>Have a great weekend, tri-peeps!</p>
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<p>Mike</p>
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regiolanthe
<p>Thanks, Mike -</p>
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<p>To that end - last fairly epic-ish ride of the year. 67 mile combo solo/group ride. Went out with 4 other hardy souls for the first 51, then tacked on 16 solo at the end. Today was cool - in the 20's at start; mid 30's at end - with one small flurry - but sunny by the end. Hard route though - hilly - but gorgeous winter views around a local lake.</p>
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<p>Now at 4915 and counting ... Should squeeze a quick 20-ish miler in tomorrow.</p>
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<p>Geo</p>
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