[LeftRightRepeat]

On March 18, 1965, the first spacewalk took place as Soviet cosmonaut Aleksei Leonov left his Voskhod 2 capsule and remained outside the spacecraft for 20 minutes, secured by a tether.<br><br>
22F as the M-Dawg and I emerged to join Ironboy and the Andyman this morning - winter's back! Picked up The Diesel just down the road for the usual 5.65m jaunt. Lots of dogs out this morning - mallards too!! Still dark though.<br><br>
Space out tri-peeps!

 

[Ella]

Finished work too late to go training again. <img alt="mad.gif" src="http://files.kickrunners.com/smilies/mad.gif"><br><br>
I've had enough of this week - must be showing too - I've got tomorrow off. Woohoo!!<br><br>
Ella <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[Stitcher]

2500 yds<br><br>
WU:<br>
400 ez swim<br>
400 k/sw (br, bk, fl)<br>
2 x 500 swim r:60<br>
400 k/sw (fl, bk, br)<br>
3 x 100 ez swim r:15<br><br>
Beginning the prep for my looooong swims on vacay.<br><br>
My swim coach was pleased with my splits from the swim meet...although she did say that she didn't know where my 200 time came from. But, it was good that I could swim 1000 yds then turn around and do a 50 and a 200. The swimming fairies were in my corner, that's for sure.<br><br>
Once the weather starts to get a bit lighter and a tad warmer in the morning, I'm going to start riding to the pool instead of driving. I need to get a backpack to wear instead of the giant gym bag, but that won't be a problem. It's not that far to the pool, but it will give me an idea of how it feels to get out of the water and getting on the bike.

 

[Alaska Mike]

Another day of recovery for me. ITB is back to normal, no soreness today, even coming down the stairs this morning.<br><img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif"><br><br>
But I'm still on restricted duty until tomorrow, so just foam roller work this morning, an hour weights this afternoon followed by an hour deep tissue massage.<br><br>
Have a great day everyone!<br><br>
Mike

 

[LookiLoo]

Stitch - when is your swim vacation? Where did you end up deciding to go?<br><br>
1 hour trainer ride for me this morning. Mostly zone 2 stuff, with a little zone 3-4 thrown in at the end.

 

[3chilipeppers]

Masters swim today, probably about 3000m plus my first trainer ride on my NEW TRAINER!!! It is supposed to rain all day, so this will be perfect!

 

[regiolanthe]

Not in the books yet -<br><br>
Lunchtime hoops (assuming there are enough warm bodies) ... If not, contemplating first ride of the year before rain moves in ....<br><br>
30 min swim planned after work - no doubt the usual 1500-1650 yards or so.<br><br>
Reg.

 

[rottensquirrel]

Smart move Alaska Mike that will keep you out of the medical sticky.<br><br>
Went home after work and fell asleep on the couch. Rallied at 9 and got on the trainer. Did 10 minute w/u and then 23 minutes of moderate to high intensity intervals. Added 3 minutes to my typical 30 minute workout. I am planning on increasing each week until I get to the 45-60 minute range.

 

[Boyerdavea]

Good morning all.<br><br><br><br>
I put in 3.7 recovery miles in this morning at a nice leasurely pace. After I complete the run I moved over to the pool and did 1600 meters. With a 9 x 100 meter repeats with 5 - 10 sec rests between. All my times were between 1:44 - 1:55.<br><br><br><br>
Hope everyone has a great day training.

 

[neil donnelly]

Tuesday Run then Swim for me<br><br>
45 mins Fartlek followed by 45 mins in the pool<br><br>
Neil

 

[Pichburg]

Morning all. 45 miniute spinning class for me this morning, 60 minute swim technique class tonight.

 

[4boysmom]

Fishbowl this morning. Coach had a nice hard workout for me. Half way through I bagged it. Just couldn't get into the swim, knowing there would be no run afterwards. Damn, I'm cranky.....

 

[SpartyGirl]

Sounds like you have a smart coach Mike.<br><br>
2500y in the pool this morning. Main set was 4x500y.<br><br>
Total Time: 1:03, which is really not a telling time since there was much drilling involved.<br><br>
45min of strength torture after work-I LOVE this workout<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[pcsronbo]

50min ez spin. After 2 yrs in the garage, I finally used my music stand next to my bike for it's ORIGINAL purpose... holding up my laptop so I could do stuff <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Studied 40min of the 50min. Still got all sweaty.<br><br>
My freakin soleus still hurts, but the more i move the morning the less everything hurts so I think I am on the right track <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> patience.... patience...

 

[VictorN]

I had a 10 mile run planned this AM, but 2 minutes before my alarm went off our youngest got up coughing and crying. She had croup last night, and although this wasn't as bad, it killed my run.<br><br>
If I'm lucky I'll get out at lunch time.<br><br>
Victor

 

[Thor]

Typical Tuesday here as I got all my run buds back once again for a run. Hope this becomes regular.<br><br>
Alaska Dude: Way to stay true to the coach, Mike.<br><br>
Rotten: You will see great rewards on the bike once you hit the real roads if you continue your current plan. Just don't be put off the first two or three times on the roads, as your muscles will need some time to get used to the undulating nature of the open road. But you WILL be stronger.<br><br>
Reg: Seems like a good day today for that first ride. Wish I had my bike with me; alas my first ride outdoors will have to wait.<br><br>
Me...<br><br>
5.65 mile Typical Tuesday Trot early this morning with the usual suspects. Saw two garbage truck racers. One tooted his horn as LRR and I pumped our fists like kids on a school bus to truckers. Followed immediately by...<br><br>
1 hour Trainer session:<br>
o WU - 20 min<br>
o 2 x 2' in each Gear (6, 7, 8, 9, 10, 9, 8, 7, 6, 5)<br>
Pushed a world-beater best 309W. Not sure where the power came from, but it was all over the place in a very good way! Struggled in warm up to get to normal power range, but once the intervals started, I was way smoother than normal and tried to stay in good form. I've definitely found my sweet spot positioning on the Trainer. I know it'll be slightly different on the road, but it's a good start.<br><br>
Blast off those workouts, Tri-rocketships!

 

[pete_72]

does anyone seriously believe man walked on the moon? i just don't understand why they will not (cannot?) go now, but they could 38 years ago. smeels (smells/feels) wrong.<br><br>
just back from the pool:<br><br>
200m WU<br>
360m drills<br>
10*40m ms<br>
40m CD<br><br>
1000m total<br><br>
tonight is 6.25 mile run and a 60 minute trainer session.

 

[juliemboyle]

Mike: Happy to hear that the ITB monster has been slayed! Smart to take another day....<br><br>
Me: 45 minute date with my BF, CT <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Uphill grind......I tell you, I am getting excited to see how all this trainer work is going to pay off.....my legs are getting really strong.<br><br>
Keep it up peeps!<br><br>
ps.....I still have a gazillion RR to read....will get to them all eventually!

 

[Tri-Tammy]

This afternoon I have a 45 min. fartlek run.

 

[niemsco]

Great workouts and recoveries, seems like a lot already.<br><br>
Great wattage numbers Thor!<br><br>
5am - Strength for 30 minutes. Stuck with 2 sets rather than the normal 3<br>
then Masters - 3400yds. I did a lot of different sets in this one with short recoveries, lots of technique work. Coach helped me realize I don't know how to kick and my legs are all over causing drag. So I have some stuff to work on.<br><br>
Later today 90 minute ride which will be on trainer, zone 1 mostly, some zone 2.<br><br>
Spring is around the corner!