[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Stitch: Way to spike your HR yesterday!</p>
<p> </p>
<p>Yosh: Nice job on the MTN BIKE! Next (first of the season) mountain race is in two weeks! Excited. But I gotta knock off the hill/mountain climbs to recover for the race.</p>
<p> </p>
<p>Otts: Hang tough. Distract yourself. This way the race just shows up!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.65 mile run early this morning with the usual suspects. Chilly rain kept us company.</p>
<p> </p>
<p>Great day!</p>

 

[regiolanthe]

<p>Crappy commute weather this morning again, so headed back to the pool. Usual 1800 yards freestyle with no rhyme/reason. About 34 minutes.</p>
<p> </p>
<p>Hoops fun at lunch. First game we've organized in 2-3 months.</p>
<p> </p>
<p>Maybe a commute tomorrow, if this crap weather ever ends.</p>
<p> </p>
<p>Reg / geo</p>

 

[Tri-Tammy]

<p>Good morning and great workouts to everyone on yet another rainy Wednesday! </p>
<p> </p>
<p>I have an interval workout on the TM planned for this afternoon!  Woo hooo!!!!  <span id="user_yui_3_3_0_8_130512564527915"><img alt="biggrin.gif" id="user_yui_3_3_0_8_130512564527914" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;"></span></p>

 

[hobey]

<p>Taking a rest day today. Getting back on my bike and doing a fartlek like long 7 yesterday has me sore in a few places. Plus it's raining. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"></p>

 

[cak73]

<p>3100y at masters swim this morning.  They take the bubble off of the pool next week!  Workout was interesting enough to share...</p>
<p> </p>
<p><br><br>
300 free, 300 drill, 100 kick<br><br>
4x150 on 15 sr:<br>
75 fly R/L/both, 25 ba, 25 br, 25 fr<br>
25 fly, 75 ba R/L/both, 25 br, 25 fr<br>
25 fly, 25 ba, 75 R/L/both br, 25 fr<br>
25 fly, 25 ba, 25 br, 75 R/L/both fr</p>
<p>(L/R= by 25y L/R arm only for fly/back/free and L/R only leg for breast)<br><br>
5x100 on 1:50, last 25 fast<br><br>
200 pull, breathe every 5 strokes<br><br>
4x100 on 1:55 as<br>
50 focus on form, 25 breathe every 5 strokes, 25 fast<br><br>
2x200 on 15 sr as<br>
25 with 4 under water strokes to start<br>
25 breathe every 5 strokes<br><br>
3x100 descend on 1:50 as<br>
1-fast<br>
2-med<br>
3-slow (warm down)</p>
<p> </p>
<p> </p>
<p>One hour on the bike later today...on the trainer since it's raining.  :-(</p>

 

[xflbk43]

Missed yesterday's thread. Did a 20 mile ride with 8x1 mile hard on 1 mile recovery. Came out to 59:10.<br><br>
Today was 2900yds in the pool:<br>
400 warm up,<br>
400 drills,<br>
6x200 threshold intervals on :45 rest (2:59 avg),<br>
8x25 sprint intervals on :20 rest (17 sec avg),<br>
300 kick,<br>
400 cool down.<br><br>
May run with DW later today.<br>
Great workouts to all.

 

[juliemboyle]

<p>3 mile run</p>

 

[regiolanthe]

<p>Don't you owe us some bike porn? Looks like a good afternoon to take it for a spin.<br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>juliemboyle</strong> <a href="/forum/thread/73813/wednesday-may-11-workouts#post_1998912"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>3 mile run</p>
</div>
</div>
<br><br><p> </p>

 

[donskiman]

<p>Daily run</p>
<p> </p>
<p>------------------------------------------------</p>
<p>38m 0s - 4.15 miles - 09m 10s/Mi<br><br>
2:15 PM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Cold/low 40s - Cloudy, occasional light rain and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy run. Ribs not hurting as much, but didn't feel like putting up a harder effort in the freaking wind. Stretching afterward.</p>

 

[Tri-Tammy]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Donskiman</strong> <a href="/forum/thread/73813/wednesday-may-11-workouts#post_1998951"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>Daily run</p>
<p> </p>
<p>------------------------------------------------</p>
<p>38m 0s - 4.15 miles - 09m 10s/Mi<br><br>
2:15 PM <br><br>
Equipment: Nike Pegasus 04/11<br><br>
Cold/low 40s - Cloudy, occasional light rain and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short slow easy run. Ribs not hurting as much, but didn't feel like putting up a harder effort in the freaking wind. Stretching afterward.</p>
</div>
</div>
<p><br>
Hey Don- what did I miss with your ribs?  Did you fall?  Glad that you are feeling better. </p>

 

[Stitcher]

<p>4400 meters @ master's today...</p>
<p> </p>
<p>Bay swim is 4 weeks away.</p>
<p> </p>
<p>today's job was the standard</p>
<p> </p>
<p>200 SKIPS</p>
<p> </p>
<p>followed by 60 minute swim.</p>
<p>3400 meters in 60 minutes.</p>
<p> </p>
<p>Between that and the warmup, I managed over half the race distance (about 62%) in about 1:20.</p>
<p>I was holding somewhere around 1:45s for each 100.</p>
<p>Not bad.</p>
<p>That puts me finishing in about 2 hours....................assuming that I swim straight.</p>
<p>Riiiiiiiiiiiiiiiiiiiiiiiiiight!</p>

 

[jenotter]

<p>A fun run this morning...running buddy Lisa came over and did a stroller push around the neighborhood and lake. Saw all the geese today...so many babies!!  Other than a shorty run on Friday and stretching, that's it till Sunday's race. Whee!</p>

 

[Yo Sake]

<p>Stitch - that's a lot of black line following.  What is the Bay Swim distance again?  Keep up the good work.  I may sign up for "Swim to Moon" 5K again this year.  It is a day after we return from the vacation though...</p>
<p> </p>
<p>2300m swim.  Solid swim.  Wish I had more time to do more, i.e. 3000m.  Not committed enough to start at 5am like some do here.</p>
<p>4miles harder-than-planned run to DS's baseball game.  Legs were sore from yesterday's strength workout and brick.  I am used to run with tired legs. </p>

 

[pcsronbo]

260y fishbowl

 

[AdCo]

<p>wow, are you on taper already  <br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/73813/wednesday-may-11-workouts#post_1998987"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br>
260y fishbowl</div>
</div>
<br><br><p> </p>