[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4+ mile run early this very cold morning in 17F.</p>
<p> </p>
<p>Great day, peeps!</p>

 

[master_of_none]

<p>3+ at Lake Q this morning.  Cold but no wind which was good.  No sidewalks on the lake at all, hope the town does not fine anyone for not cleaning theirs.  Not a big deal as it was early and not too many cars so the street was okay. </p>

 

[MBannon]

<p>7 mile run planned, plus a TRAINER workout of some sort.  Was going to run first thing this morning until the weatherman said that this uber-cold fog is expected to burn off and give us a sunny day...still waiting...tap, tap, tap.</p>

 

[niemsco]

<p>Hello,</p>
<p> </p>
<p>AM Swim WU 200SKP</p>
<p>2 x 300m RI 15s</p>
<p>6 x 100m RI 10s</p>
<p>6 x 50m on 1min</p>
<p>8 x 25m just trying to go hard on :30s</p>
<p>CD 400 pull</p>
<p> </p>
<p>Not sure, 2700meters?  Rather lazy swim, I had intervals to hit, but couldn't hit them so I took RI on the first two sets. </p>
<p> </p>
<p>Bike 75min:</p>
<p>WU: 15 minutes, then 10 minutes of cadence bursts :30s on at 115rpm, :30s easy, then 5 minutes all out @100rpm, then 5 minutes easy</p>
<p>MS 10 x 1minutes in z5/z6 power getting HR up that high at 60rpms, then 1 minute holding 85+rpms letting HR only down to z2.  I found this much harder than it looked, as after your HR is soaring on the 1 minute efforts, you need to up your cadence significantly, and reduce HR.  Did the 1 minute intervals from 280-340watts. </p>
<p>CD 10 minutes</p>

 

[ksurp]

<p>3.7 mile slow but steady run outside today. Beautiful 30 degree day here with clear roads. </p>

 

[Dougie Fresh]

<p>I actually went running today.  It was the first time since Thanksgiving.  3.5mi.  </p>

 

[miles99999]

<p>Buenos dias! </p>
<p> </p>
<p>Good day for me today.  Got up early and swam a very solid 1,000m in the pool  After that I did some ab exercises in hopes of melting away the cushion that I have added around my mid-section.  I also managed to shoot some baskets for a bit....basketball is fun!</p>
<p> </p>
<p>At lunch today I headed out for a quick 5 mile run (7:52/mile pace).  I felt really good, not bad considering it was my first run in a week.</p>
<p> </p>
<p>That is about it for now.  Just chilling at home with the family right now.  Have a tremendous day everyone!</p>

 

[zojmn151]

<p>3.2 miles this am for me - felt like I was running through mud...but ended up with my fastest time to date of 29:42...</p>
<p> </p>
<p><span><img alt="icon_rendeer.gif" src="http://files.kickrunners.com/smilies/icon_rendeer.gif" style="width:27px;height:27px;"></span></p>

 

[cak73]

<p>Yay, Doug!</p>
<p> </p>
<p>I ran today as well.  5 miles in HR zn 2 with some 80% effort striders at the end.  Was in like mid-to-upper 30s today and sunny so it felt like a heat wave!  Nice!</p>

 

[Swimmerbee]

<p>i tried to run my 1/4 to 1/2 mile today but I can see that the treatment that allegedly made it possible to return to running must have been working, I had to stop for a little while and the running didn't go.  Did paddle @ 4 miles, kettle bells and lster a walk.</p>

 

[pcsronbo]

DOR<br><br>
Thank gawd

 

[jenotter]

<p>Kind of unplanned DOR. I was hoping to sneak in a run tonight, but I'm dragging, kids just went down, it's 8pm and a glass of wine sounds better. Will get out there tomorrow.</p>