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On this day in 1968 the sketch comedy show "Rowan & Martin's Laugh-In" premiered on NBC.<br><br>
With the Andyman out of town and The Diesel high on vicodin, Salt Lake Charles found our little club on the internet and joined Iron Boy, the M-Dawg, and I for a brisk 5.65m beneath the full Wolf Moon.<br><br>
Sock it to me tri-peeps!
 

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Well, I am back from vacation, having not worked out since coming down with a bit of a cold or flu or something afte the first four days. Will be digging out my running shoes if I can find them this evening. Will be back in full swing tomorrow.<br><br>
I haven't even come close to catching up on the board. I skimmed the headlines to see if there were any important topics. Having found none, I have just randomly clicked here and there.<br><br>
Jim
 

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Welcome back from Vacation KJ<br><br>
ME double this evening<br>
Fartlek run for 60 mins (15 mins warm up - 35 mins Fartlekking and 10 mins cool down )<br><br>
Followed by 60 mins in pool - mainly drills and intervals - about 2500m<br><br>
N
 

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Back from an almost 2 week break due to minor surgery. I'm still taking it easy, but have been cleared to workout following the guidelines of "if it hurts, don't do it." So.....30 min extra-easy run this afternoon.<br><br>
Great workouts to all!!<br><br>
......aahhh, it feels good to be back.
 

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1600 meters in the pool this morning. the lessons are paying off. I am getting faster slowly. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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1:15 on the bike tonight. Last night's run was full of drills so my legs are a little stiffer than usual. I can feel in my bones that it is peak week...
 

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treadmillus-interuptus. 6min on treadmill before it popped off. Grrr... ok i'm not mr handy, so 30min shovelling the driveway instead of using snowblower.<br><br>
was doing pilates tonight but looks like i'll run tonight instead
 

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2500 yds this morning....<br>
Had some fun fast 75s to practice IM turns.<br>
Must remember to swim aggressively into and out of turns! Must remember to breathe. Oh yeah....Must NOT let the strokes fall apart.<br><br>
That's a lot of remembering to do, methinketh!
 

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Still a Swimplan.com fan. w/o #3.<br><br>
Duration 45-60 mins, Distance 1900yd, Pool length 25yd, Issued Jan 19 2008<br><br>
Warm up<br>
• 2 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd [Easy]<br>
Freestyle swim for 75yd then kick with arms in a streamlined position for 25yd.<br><br>
Build up (repeat 8 times)<br>
• 1 x 25yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd [Easy]<br>
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.<br>
• 1 x 25yd Streamline Kicking, rest 0:10 / 25yd [Aerobic]<br>
Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.<br><br>
Core<br>
• 6 x 50yd Freestyle Breath Weaker Side, rest 0:15 / 50yd [Aerobic]<br>
• 6 x 50yd Freestyle Bilateral Breathing, rest 0:15 / 50yd [Aerobic]<br>
• 12 x 50yd Freestyle Swim (1 to 3 progressive, 4 to 6 progressive...), rest 0:20 / 50yd [Endurance]<br>
Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fourth repeat at the same speed.<br><br>
Warm down<br>
• 2 x 50yd Freestyle Easy, rest 0:15 / 50yd [Easy]
 

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Busy morning. Like to see that. Keep up the good work, Tri-spokes!<br><br>
der Kaiser: Welcome back, man. Missed you around these parts. Sorry to hear of the cold.<br><br>
x: Great to see you back, too. Seems like you have your head around the proper comeback trail. Good for you, especially because I know this season has good things in store for you.<br><br>
RonBo: Are you *sure* the wife didn't pull the plug as a gentle hint to get outside and shovel the dang driveway?<br><br>
Me...<br><br>
5.65 mile run over the typical Tuesday tour, only this wasn't so typical a run. LRR, the M-dawg, and I were treated to a special visitor, Salt Lake Charles, from -- you guessed it! -- Salt Lake City, Utah. Was a very, very nice and welcome unexpected surprise. He found us out on the web! Followed immediately by...<br><br>
58 min Trainer session:<br>
o WU - 20 min (almost done reading "A Place Called Freedom"<img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br>
o 2 x 2' G(6-10-5)<br>
Pushed average of 296W. Legs tired. I can do better on rested legs. And I will. I will get that average over 300W very shortly. Sometimes you feel the spark in the legs; this morning, on both the run and the bike, I did not. Good energy, just that I can tell my top end strength was a notch low.<br><br>
Lay off my bippy... I ain't no betting no sweet bippy... Bet your own, Tri-Bipsters!
 

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Welcome back Jim and Mike.<br><br>
Me - 1:30 run scheduled for this morning with 70 minutes at low z4. It was snowing and the wind was blowing, but I have spent way too much time on the dreadmill lately so I was bound and determined to get outside. HR strap wasn't working, so I had to do the workout based on RPE, and I suck at estimating effort. I think I was below z4 for big chunks of the workout. Only covered 11.8 mi in 1:28, a sucky 7:27 average. Minor snowstorm here in the Chicago area last night so the footing today was garbage. Bah humbug!<br><br>
Tonight - 30 min weight session that will actually take me 45 min-1 hour.<br><br>
Hope your morning starts better than mine!<br><br>
Mike
 

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waiting to take the kids to school and then off to the gym for a mile on the treadmill followed my a swim before the aqua babies take over the pool then a hottub session to massage the ankles
 

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Welcome back Kaiser and XFlbk! Good to have you home.<br><br>
LRR - Your neighborhood running group has a website?? Wow.<br><br>
Rest day for me. Did 50,688 inches in the pool last night. Today the knees are giving an occasional squawk if I turn just so and put weight on them just right. Hopefully a day off will take care of that, I'd like to return to masters swim tomorrow night if possible.<br><br>
Have a good laugh today Peeps!!
 
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