[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>RonBo: Good luck, dude. Safe travels. And soak it the experience. It is one you will never, ever forget. So leave the stress at home and just absorb all the life there in Coeur d'Alene.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile slow run early this morning. Body is very, very sore, and hammy is acting up again. Got to shake this crap by the weekend.</p>
<p> </p>
<p>Great day, all!</p>

 

[Muffin Queen]

<p>Scheduled for 75 min on the trainer with 85-95 rpm intervals for 3 min each but both my cadence sensors crapped out so I just rode trying to use HR for 72 minutes.  Luckily hubster figured out 1 of the issues and got me back online but it was already 72 minutes into it so I just bagged it and got ready for work.</p>
<p> </p>
<p>Run tonight of 45 minutes on the schedule.</p>
<p> </p>
<p>Happy Wednesday!</p>

 

[donskiman]

<p>Daily run.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>43m 17s - 5.15 miles - 08m 24s/Mi<br><br>
9:15 AM <br><br>
Equipment: Brooks Launch 05/11<br><br>
Rarm/upper 60s - Sunny and calm. Crawford/Grinnell to Powers turnaround to Amherst/Watson/path/Upton/home. Short easy run. Stretching afterward.</p>

 

[Tri-Tammy]

<p>Swim today after work. </p>
<p>I also cannot seem to shake a really tight calf muscle which is now causing some medial shin pain.  The more I stretch the better I feel.  So if it's in the cards, I'll jump on the soft surface of the TM for a couple of easy miles. </p>

 

[regiolanthe]

<p>The usual bike triple - 48 miles total (16.9 + 20.3 + 10.8). Really felt spent at lunch ... Will enjoy the next two days of rain!</p>
<p> </p>
<p>George.</p>

 

[hobey]

<p>Yesterday was a DOR. Good thing too since I was kicked hard by allergies and a wicked stress headache. Bike commute today, again made longer by riding to tball tonight. Got a flat on my way in, third in about a month. My tires are pretty worn so I think it's time to get a new set. Anyone have experience with the Conti Grand Prix 4-Seasons? I want a fairly sturdy tire but not such a beast that I avoid taking Izzy out on weekends.</p>

 

[zojmn151]

<p>55 min trail run at lunch today...legs were a bit toast after the BRICK and weights the past two days...time to taper for Saturday...</p>

 

[AdCo]

<p>read that as 55MI trail run.. i was like wtf! <br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>zojmn151</strong> <a href="/forum/thread/74317/wednesday-june-22-workouts#post_2004363"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>55 min trail run at lunch today...legs were a bit toast after the BRICK and weights the past two days...time to taper for Saturday...</p>
</div>
</div>
<br><br><p> </p>

 

[niemsco]

<p>Hi peeps,</p>
<p> </p>
<p>Got in 2 miles of OW swimming today.  Very nice.  Got in 4000m in the pool yesterday, I hope this pays off!  </p>

 

[Stitcher]

<p>Just master's swim today....</p>
<p>Kick day.</p>
<p>Yeah, not so much in the kick department.</p>
<p>I was told, "do NOT try to keep up with the boys!"</p>
<p>Instead, I dialed everything back so that the hardest I worked was "medium-hard".</p>
<p> </p>
<p>400 swim</p>
<p>200 kick</p>
<p>300 pull</p>
<p>100 kick</p>
<p> </p>
<p>4 x (all of rounds 3 and 4 with fins)</p>
<p>100 kick (25 right side/25 left side/50 choice)</p>
<p>100 swim</p>
<p>round 1: 8 x 25 as odds kick hard/evens swim</p>
<p>round 2: 4 x 50 kick descend 1-3, 4 ez</p>
<p>round 3: 2 x 100 im</p>
<p>round 4: 200 kick hard (well, actually only 100 because we had to get out so that we didn't get struck by lightning).</p>
<p> </p>
<p>total 2600 meters.</p>

 

[Yo Sake]

Hi all,<br><br>
Thanks for the well wishes. Still too sore to run. Haven't tried to ride; the bike is in shop and too busy today with 6 hrs drive and 6 hrs meeting. Did 30 min upper and core strength.

 

[1Topodope]

<p>Early morning 3-mile run then taught a Pilates class.  Masters swim this evening. </p>

 

[AdCo]

<p>Club Run 5k.. I'm getting slower I need to get back in shape. </p>

 

[SpartyGirl]

<p>Scott - that's an awful lot of swimming! </p>
<p> </p>
<p>Me...60min ballet fit class.  Exactly what I need to do EVERY DAY.  IF I did, I wouldn't be able to complain about my secretary ass because I could bounce quarters off of it.</p>

 

[jenotter]

<p>Ha! Me too!!! That would be some pretty intense trail running.....<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/74317/wednesday-june-22-workouts#post_2004364"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>read that as 55MI trail run.. i was like wtf! <br>
 </p>
</div>
</div>
<p> </p>
<p>Late workout post for Wednesday:</p>
<p> </p>
<p>AM - A little over 4 miles on the treadmill with 1/4 mile intervals</p>
<p>PM - first OWS in a looooong time. One of my best friends has access to a local lake that is mainly used for boats, but there is a swimming area. We did 10 laps across the swim area which we think was about 1200yds. LOTS of tri peeps out there - several good sized groups too. It was pretty darn fun!</p>