[regiolanthe]

<p>Best ride in 3-4 weeks. Still not over this cough/chest congestion, but maybe it's on its way out.</p>
<p> </p>
<p>45 mile beach loop from home. Avgd 19.5 over the first 43, and then spun home easy the last couple ...</p>
<p> </p>
<p>Had a whiff of Concord grapes somewhere along the way. Nice fall smell.</p>
<p> </p>
<p>Doubling up the Seacoast Century again this weekend ... looks like maybe rain on Saturday </p>
<p> </p>
<p>Geo.</p>

 

[Alaska Mike]

<p>Got an hour in on the treadmill this morning, 7.9 miles.</p>
<p> </p>
<p>Mike</p>

 

[jenotter]

<p>Treadmill here too...the kiddos refused to go on a stroller run. </p>
<p> </p>
<p>So...did 6 miles at a nice pace - not to hard, not too easy.</p>

 

[donskiman]

<p>Daily run. Not the best, but got it done.</p>
<p> </p>
<p>--------------------------------------------------</p>
<p>57m 59s - 6.21 miles - 09m 20s/Mi<br><br>
2:05 PM <br><br><br>
Equipment: Nike Pegasus 08/11<br><br>
Warm/low 60s - Mostly sunny and light wind. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Bradley to Wageman trail to Community Center trail to Lindstrom/Upton/home. Short slow easy effort. Didn't seem to have much energy today. Stretching afterward.</p>

 

[MBannon]

<p>Probably just some core work, weights, and ligth swimming.  Seems like the more I rest my knee, the more it hurts.  WTH??  Heal, damn you!  I have a race next weekend!  Hmph.</p>

 

[pcsronbo]

<p>Matt - you icing?</p>
<p> </p>
<p>Me, 1 mile OWS in <30min. About time for my swim speed to return. Hope it's there Sunday to race. Oh crap, that's a pool swim. I haven't been in a pool since.... oh crap</p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/t/75222/wednesday-september-21-workouts#post_2014032"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Matt - you icing?</p>
</div>
</div>
<br><br><p>Does the extra cube in my cocktail count?</p>

 

[pcsronbo]

Only if it's on your knee

 

[niemsco]

<p>Easy 1 hour spin.</p>
<p> </p>
<p>track practice with group.  MS was 10x400m.  I'm slooooww.</p>
<p> </p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/t/75222/wednesday-september-21-workouts#post_2014035"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br>
Only if it's on your knee</div>
</div>
<br><br><p>Close...it's in the glass that is wedged between my knee and the couch cushion.  Someone should inform my knee that it's the thought that counts.</p>

 

[MBannon]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/t/75222/wednesday-september-21-workouts#post_2014036"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>  MS was 10x400m.  I'm slooooww.</p>
<p> </p>
</div>
</div>
<br><br><p>orly?  i'll be the judge of that</p>

 

[SpartyGirl]

<p>60min dance class - apparently I have not beaten this cold since I felt like an old lady huffing and puffing!  The choreography was right up my alley though. <span><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>

 

[Muffin Queen]

<p>2900 in the pool.  First time in a few weeks that I am back in the pool.  Was too foggy in the a.m. for a safe OWS.</p>

 

[Thor]

<p>Heyawoah... a day late in checking in here due to an unexpected busy day in my household. Good news is that it was also unexpected for a day away from work!!!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>4 mile trudge through thick mud early in the morning. Got home and well, had no mud on me. Maybe it was tiredness from speed the day before. I know better. Of course it was.</p>

 

[AdCo]

<p>1600 at the pool</p>
<p> </p>
<p>300 wu</p>
<p>200 drills</p>
<p>50,100,150,200, 200, 150, 100, 50</p>
<p>200 cd</p>

 

[cak73]

<p>Nice getting back to the pool, MQ & Adam!</p>
<p> </p>
<p> </p>
<p>3050y at masters swim</p>
<p> </p>
<p>600 as 75 free, 25 no free</p>
<p>200 kick on side with fins</p>
<p> </p>
<p>3x300 on 30sr descend</p>
<p>4x50 on 1:05 descend (our coach is big on having different "swim gears" & encouraged us to make the most of the time on the first 50)</p>
<p>2x300 on 20sr every 4th 25y fast</p>
<p>4x50 on 1:05 descend</p>
<p>1x300 underwater between flags-wall-flags (I actually managed to really zen out during these, lost count, and did an extra 50y)</p>