[Alaska Mike]

<p>Hill repeats, or least simulated ones on the TM.</p>
<p> </p>
<p>15 min WU including 4 strides</p>
<p>6 x 3 min @ 6:35 min/mi and 4% grade w/ 3 min recovery @ 8:57 min/mi</p>
<p>2 x 3 min @ 5:46 min/mi w/3 min recovery @ 8:57 min/mi</p>
<p>6 x 30s @ 6 min/mi and 6% grade with 1 min rest recovery</p>
<p>2 x 45s @ 5:35 min/mi with 1 min rest recovery</p>
<p>16 min CD</p>
<p> </p>
<p>1:30 total, 11.7 mi</p>
<p> </p>
<p>Finished up with some stretching.  Gotta do that once a month or so, just in case.</p>
<p> </p>
<p>First workout in months that I've felt has been a solid, gut-buster.  Felt great!</p>
<p> </p>
<p>Enjoy your Sunday, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[Yo Sake]

Great hear about the solid workout, Mike!<br><br>
A return to the MTB saddle, 4wks since the fall that hurt my rib badly. Other than bring slow, huffing & puffing, HR skyrocketing on hills, braking way more than necessary, and holding way too tight onto my handlebar, it was a great ride!! I missed riding in the woods... 1hr 45min was enough for the first time to return to the scene <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies/smile.gif"><br>
Cyclocross race debut in a week, I think!

 

[jenotter]

<p>Holy hills, Batman.</p>
<p> </p>
<p>Joined up with my cousin's running group for the final long run before Catalina next month. Did just under 20-mile out and back, or shall I say up and down, to the top of a mountain that is home to most of the local TV/radio antennas. Started at 0:dark:early with headlamps in full force, and got to see the sun rise over the hills. It's about 6000 feet of climbing, so the pace was slow. We ran as much as we could, and power hiked the rest. Got to enjoy the view at the top, then started the descent. It was a good challenge, but felt really good to have completed it.</p>

 

[donskiman]

<p>Nice workouts.</p>
<p> </p>
<p>Daily run, went after work.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>45m 28s - 5.39 miles - 08m 26s/Mi<br><br>
3:30 PM<br><br><br>
Equipment: Puma Faas 250<br><br>
Warm/upper 60s - Sunny and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell to Wageman trail to Community Center trail to Widdick/Crawford/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[SpartyGirl]

<p>Saturday:  1.6mi run (don't judge!)</p>
<p>Sunday:  3+mi of walking with the boys plus ab work</p>
<p> </p>
<p>Weekend flew by, not ready to return to the office tomorrow!</p>

 

[ksurp]

<p>5 mile slow and steady run this afternoon.</p>

 

[em73]

<p>Saturday:  worked all day.  HR only got up due to aggravation.  </p>
<p> </p>
<p>Sunday:  ran a 5K.  was mostly controlled through the first 2.5 miles (supposed to be between 150 - 155 HR.  averaged 160-ish).  Dropped the hammer for the last .6, which was also mostly downhill.  Ended up averaging a 7 min/mile for the last .1, no idea where THAT came from.  Gravity, I suppose.</p>

 

[Muffin Queen]

<p>Last OWS of the season and for training for me.  1 mile in 56 degree water.  First 1/2 mile was bad but second 1/2 mile was better once I got the "Holy Hell is this Ridiculously Cold" breathing panic under control. </p>
<p> </p>
<p>Grocery shopping later in the afternoon was more like an obstacle course so I'm couting it as a workout  )</p>
<p> </p>
<p>Off rest week this week and getting in the final push.  2 more long rides and 2nd 18 mile run this week.  Starting to feel the nerves...</p>

 

[AdCo]

<p>Got in a nice 5 mile run from my house to a local 5k. Legs were tired from a day of climbing up and down a ladder on Saturday doing house work..  Then ran the 5k at a recent best, it has 2 big hills and a LONG downhill, which we did 2x as it was a two loop.  Total 8 miles.. It was good! </p>

 

[pcsronbo]

<p>1hr run. Same as the other 3 this week... 10min w/up, 25min drills repeating 7 things 240 times and then 25min run. I'm actually getting good at these drills, now maybe I'll do them high impact next week and then feel like I suck again <span><img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span></p>
<p> </p>
<p> </p>
<p>FIB 2 hr ride w/ 30min w/up and 60min offroad "at high tempo pace" on cross bike. Did some exploring and did some known. Dumped it and bled all over, but just a flesh wound, 30min c/d. Friggin tanked. But it was great to be out this late in the season in shorts and HOT.</p>
<p> </p>
<p>nap</p>
<p> </p>