[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>8 mile run with a few hill repeats early this morning:</p>
<p>o WU ~3 miles</p>
<p>o 5 x Hill (UP + DOWN)</p>
<p>o CD ~1 mile home</p>
<p>*A 2:30 Hill (took roughly 2:30 to climb), charged up, jogged 10 secs, race effort back down, jog rest.</p>
<p>**Battery on watch died so didn't get time on repeats.</p>
<p> </p>
<p>Great day, Hill Crunchers!</p>

 

[xflbk43]

<p>Haven't posted in a few days due to things being extremely busy...been getting the workouts in, just haven't had the time to login. </p>
<p>2500yd swim this morning:</p>
<p> </p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">3:53.31 - 250 warm up,</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">30:13.40 - 2000 straight</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">4:02.13 - 250 cool down.</span></p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"> </p>
<p style="margin:0px 0px 0px 0px;font:10px Tahoma;"><span style="font-size:12px;">Have a great day everyone!</span></p>
<div> </div>

 

[niemsco]

<p>Hello,</p>
<p> </p>
<p>Last night great run on the lakefront downtown Chicago with the team.  Did some drills afterwards, tough run but good. </p>
<p> </p>
<p>This AM got to bike class to be treated with 10 x 1min @125% FTP intervals.  Along with some other stuff 90 minutes total.  Later some strength/core training.  Have a good one peeps!</p>

 

[hobey]

<p>DOR. Just a DT massage after work!</p>

 

[Tri-Tammy]

<p>Run scheduled for this afternoon.  Probably 2.5 miles... I forgot to look at my calendar this morning.</p>

 

[donskiman]

<p>1h 24m 15s - 9.00 miles - 09m 22s/Mi<br><br>
10:10 AM <br><br>
Equipment: Nike Pegasus 01/11<br><br>
Warm/mid 50s - cloudy and windy. Crawford/Puckett/Security/Widefield to trail to Fountain Crek trail, north to Mile Marker 20, reverse direction and return. Slow pace run. Felt stiff for the first half, then loosened up and had a negative split. Stretching afterward.</p>
<p> </p>
<p>Pikes Peak Ascent registration today. I hope I get in before it sells out.</p>

 

[zojmn151]

<p>Yesterday:   1 hour on the trainer, FIB an appt w/the knee doc - no surgery!  yeah!</p>
<p> </p>
<p>Today - intervals on the DM FIB weights....ugh, DM was tough tough tough today...what gives?</p>

 

[Stitcher]

<p>Master's swim sorta kicked my rear today.</p>
<p>My gut wasn't entirely happy with me all morning, so I was only @ about 80% getting into the pool.</p>
<p> </p>
<p>200 SKIPS as warmup.</p>
<p> </p>
<p>time-based ladder:</p>
<p>1:00</p>
<p>2:00</p>
<p>3:00</p>
<p>4:00</p>
<p>5:00</p>
<p>4</p>
<p>3</p>
<p>2</p>
<p>1</p>
<p>All on r:60.  Swimming for distance.  I was getting about 75 meters per minute.</p>
<p>On the way up, pull.  On the way down, swim. (Total was ~1900 meters)</p>
<p> </p>
<p>5:00 swim, all out. (Got about 400 meters)</p>
<p> </p>
<p>10 x 50 with fins, DPS on :60</p>
<p> </p>
<p>Just about 3800 meters, long course today.</p>
<p> </p>
<p>Pass the food!</p>

 

[Heather H]

<p>I got in 31 miles total on the bike yesterday! Should get 13 today (all commute miles)</p>
<p> </p>
<p>2200 m in the pool at lunch</p>
<p> </p>
<p> </p>

 

[cak73]

<p>2 hours on the trainer.  Nothing special.  Just pleased that my legs felt pretty okay during it, considering the effort during yesterday's run.</p>

 

[Yo Sake]

<p>6.5mile run in 60's, in the Sticher's backyard.  Supposedly recovery run, but phew more hilly than I am used to. </p>

 

[Stitcher]

<p>Hah....Yosh!</p>
<p>Yeah, we've got hills....nothing like the NE folks, but still .... they sneak up on you.</p>
<p> </p>
<p>Campus this morning will be fun, rolling hills as well.....just shorter.</p>

 

[namhela]

<p>Swimming laps for me, got 27 laps in... good for .75 of a mile.   Felt little tired doing those though. </p>

 

[pcsronbo]

<p>71min run @ 6.2 miles</p>
<p>did 20min ez, 3x20s Strides, then some z2 before I kicked off 30min @ z3/4. I think HR was 10beats low, effort was harder than the HR should have been... and pace? Sheit, I flew. 10:30 pace. Which for me is 5k pace basically.</p>
<p>finish with 3x20s Strides and then z2 for balance.</p>
<p> </p>
<p>So basically during this workout I</p>
<p>a. broke my loop PR</p>
<p>b. Was 90s off 5k PR</p>
<p>c. Broke 8k PR</p>
<p>d. Broke 10k PR</p>
<p> </p>
<p>Yeah, I'd say I'm ready for my HIM in about a week </p>
<p> </p>
<p> </p>

 

[cak73]

<p>Woo hoo!<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/73036/wednesday-mar-16-workouts#post_1989195"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>71min run @ 6.2 miles</p>
<p>did 20min ez, 3x20s Strides, then some z2 before I kicked off 30min @ z3/4. I think HR was 10beats low, effort was harder than the HR should have been... and pace? Sheit, I flew. 10:30 pace. Which for me is 5k pace basically.</p>
<p>finish with 3x20s Strides and then z2 for balance.</p>
<p> </p>
<p>So basically during this workout I</p>
<p>a. broke my loop PR</p>
<p>b. Was 90s off 5k PR</p>
<p>c. Broke 8k PR</p>
<p>d. Broke 10k PR</p>
<p> </p>
<p>Yeah, I'd say I'm ready for my HIM in about a week </p>
<p> </p>
<p> </p>
</div>
</div>
<br><br><p> </p>

 

[TriBob]

<p>Coming off a week with a cold. Managed 2500 yd swim. Felt good.</p>