| Location: MURRAY,UT,US Member Since: Jan 01, 2006 Gender: Male Goal Type: Other Running Accomplishments: Stay in the game, keep in the moment - have conquered a few of the holy grails of running - sub 3hr marathon, ran Boston and qualified for Boston at Boston, 10K PR under 6 min miles, won a couple of 5Ks in my early days of running, running for 30 years and ran 39 marathons. The transistion to the back of the pack has not been easy, but, acceptance, stay in the game, root for others, enjoy the rest of the journey. Another off the bucket list second = Provo Half IM - have done 6 open water Tris and 6 pool Tris. Gave the STG IM a good Tri, hope to take another shot at the IM. Short-Term Running Goals: 2013 Race Plan - STG Half IronMan, Lake Mead Rage Olympic distance, STG spring relay tri, STG half marathon, STG marathon, Cozumel IM, Utah Summer Games Triathlon at Gunlock, Murray 5k with family and Utah Half Distance Triathlon, 187 mile red rock relay, STG marathon, *note of clarification - cross training miles from biking and swimming calculated as follows: (as someone may wonder) 20 mile an hour bike = 5 cross training miles (those not familar with a 20 mph pace, good bike effort for long distance, swimming, convert 1 hour swimming to 5 cross training miles. For those that do not swim much, great cardio workout. Long-Term Running Goals: Enjoy the Swim, Bike Run thru Life - Hope to Run a Few Races Support Sylvie - Be a good coach - Support Jenna, Jeremy, Taylor and Bonnie - my kids are now into running, who would of thunk it. long term goals, recover from the ankle sprain, accept was it, have fun racing, mountain biking, faster swimming.
B of BS Rools Recent Reading List - In order of recommended reads.
Once a Runner (John L. Parker, Jr.) Best fictional running book ever, a must read
Again to Carthage (John L. Parker, Jr.) The Sequel to Once a Runner, not often a sequel compares, this one does
What I Talk About When I Talk About Running ( Haruki Murakami) things we have may all thought, but may never blog
Roughing It - Mark Twain
Personal: BSRools, the B stands for Brent and the S for Sylvie. The Rools come from my personal running rools over the years: Never complain once the run starts, allways pick up the pace into the wind and always pick up the pace on a hill. If someone whines, pick up the pace. Once a goal is set, no whining, regardless of setbacks. We were running when running was not Kool. Kool comes from a race story, ran my first race, 5K wearing a "beanie that had "Kool Aid Kid" Favorite Blogs: |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 55.90 | 20.10 | 3.10 | 0.00 | 188.96 | 268.06 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 5.00 | 8.00 |
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Yard work early morning, before it got hot, heat run with Roxie to the never bear and home, nice to take her for a run, she had a blast. Pool swim 1 mile, tough swim, low energy, toughed it out.
me and Sylive went to Wheeler's farm to check out the dirty girl course, could not really determine what was what, except cottonwood creek is way high.
Stay Kool, B of Bs rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.30 | 0.00 | 0.00 | 0.00 | 2.00 | 7.30 |
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Heat is on - the heat is on - heat acclimation run again today, 5.3 miles along JRP trail, tough little run. Bike 8 miles, good effort, weights, rubber band swim pulls, crunches, etc.
Dirty Girl - took pictures of the Mircro Tech dirty girl team today, was fun to watch the girls get dirty, good cause. Sylvie had fun, Bonnie had fun, the team had a blast, the MC was Rob, my one time swim coach. Any hoot - funny to take pictures, I got mud water splashed on me several times.
Stay Kool, bof BS Rool sout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 | 14.10 |
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Rode the Provo Half IronMan bike course, 56.4 miles with two Deseret Sharks, Di and Heather. The ride has fun, threw in 3 X 3 mile intervals and have Heather a good workout, she is doing a half Iron in two weeks. It was good practice for me being down in the aero posistion. We were going to run a few miles, not time, Di was head to Starvation.
Stay Kool, Happy Holidays - B of BS Rools out |
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Murray 5k (3.1 Miles) 00:31:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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Fun morning, nice to be part of the race, no fast, but never give up, My daughter beat me for the first time, her husband pushed the double baby jogger and beat Jenna. Let freedom ring.
Stay Kool, B of BS Rool sout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.35 | 10.35 |
| Spin, 21 mph avg pace, 41.75 miles -watching the tour de france, time goes bye bye when watching the tour. Bench press, 2 sets. Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 | 10.00 |
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Spin 12 miles, avg pace 22.6 mph, good effort, 10 second hard pickups every 2 minutes. 1 mile running on Milly, 4.5 percent inclind at 10 min mile pace, home workout spinning 6 miles, avg pace 20mph. May attend a free Tri clinic next friday, swim bike and run parts of the Half Iron course.
Stay Kool, B of BS Rools out
Dog owners, poodle with diarehha, not fun, hopefully have her stopped wtih no food for 24 hrs and feeding her rice. Sylvie is not a happy campter bathing a poop dog two days. We think she was fed something on the 4th that did not agree with her.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 3.50 | 0.00 | 0.00 | 9.00 | 12.50 |
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Spin 26 miles, good effort, Deseret Palms, great spinning coach, knows his stuff, aka Iron Man and winner of several races.
Run with Sylive up turtle wall trail, hot as heck 102 in the shade, next time take our water belts, nice workout.
Swim pool and hot tub recovery.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 5.10 | 13.10 |
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West canyon, up snow canyon, Sylvie gave me a wakeup call, almost bagged the run, she said: so you think you want to be an Iron Man, get you butt moving, went froma no show to a good uphill run 4 miles and back down. Nice my butt kicked more often.
1800 yards swimming, SHAC,
Stay Kool, B of BS Rool sout |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 20 miles bike, weights, crunches, rubber bad swim exercise, etc. Short workout. Get with it on monday. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 3.40 | 8.65 |
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Spin 36 minutes, 13.6 miles, 22.6 mph pace, good effort. Run after work, nice temps, to 45th and home along JRP. *Note, I am bumping up my running mileage this month, increase running endurance, so far so good, slow but sure taking it easy on the knee. Signed me and Sylvie up for the Pine Valley 15 miler on dirt roads. We did the race last year, tough run, good strength builder, great views, bumping up to the Half coming. Have loast 3 pounds, hope to lose another 10 before the end of Aug.
Stay Kool, B of BS Rools out
Stunk big time at 45th, like sewage water with the water flooding the underpass, the high water has sure made running less inviting along the river.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 | 8.60 |
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Hard spin at work 12 miles on tired legs, 21.2 mhp, spin class with Sylvie, good class with Kelly as the instructer, several spinners commented on surprised to see me in the summer time, good to talk to a few of them. Sylvie had trouble finding a bike not broken.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run to never bear and home, nice little run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 13.50 | 15.50 |
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Bike cooking - rode the half iron Provo course with a Training group 56 miles, - coach Keena training group, my friend Di was there too - rode the first several miles following the 11 riders, just getting the feel of what was up with this group, finally decided to take the lead and do a 3 mile interval, well, that started the hard riding for the day and broke up the pack, 4 riders went with me following in the draft. I put in another search to the half way point, about 8 miles, one rider tucked in behind me and followed to the turnaround point, strong rider. The ride back, Coach Keena took the lead and me and the strong male rider followed in her draft for a couple of miles, took the lead, with the big male rider following me, dropped coach Keena, we took turns breaking the wind the next 10 miles, good riding, we dropped the other riders. Anyway, to stop boasting, very fit and strong group of triathlets, felt good for the old man, 60 years old, to lead most of the ride. Ran a couple of miles after the ride with Di to see what my legs would feel like, not too bad. Started cramping on the bike with 5 miles left, need more electrolites on the ride.
Happy with the workout. Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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two hours spinning, weights, crunches, etc. lite day - planning next week - need two good hard swimming workouts, maybe three,
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.10 | 0.00 | 0.00 | 0.00 | 6.00 | 14.10 |
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Early morning run along the JRP, circled a few times around the loop, along the dirt. Endurance practice, legs a little tired. Good effort bike ride 24 miles. Good start to the week.
Stay Kool, B of bS Rool sout
Baby sat one of the grandsons overnight, he is wondering what to ask for at Xmas, said he would like a camera, but thinks th elfs would make the camera look like sponge bob, Funny stuff.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.60 | 10.60 |
| Spinning, spinning, spinning, good hard 2 hour effort. |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 | 10.25 |
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1800 yrds swimming this morning, will I every be a good swimmer? Slow and determined, I am determined to get better, swimming two days a week.
Spin - watch the Tour - don't care who wins, just not concedor.
Stay Kool, B of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Spin 2 hours, after helping Sylvie - boring workout. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 6.00 | 11.25 |
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Early moring run along JRP, nice temps, nice runners out, good to get out, followed by 24 mile bike ride. Nice morning, headed off to STG for a long weekend, will be off the blog for a few days, only smoke signals.
Stay Kool, b of BS Rools out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
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Open water swim, sand Hallow Res. first one mile open water swim and without stopping, slow, but finished in 59 minutes. Sylvie said it was like herding cats, she rode life gaurd in teh Kayak, I likley swam more thatn a mile, per Sylive, not keeping a straight line. Very happy, gives me confidence for the half iron coming up next month.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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West Canyon of Snow Canyon, good hard 10 miles on the dirt road, ran to the top, back down a mile and then back to the top, the best run I have had for several months. It helps that I have ran more this month than each of the last several months. Sylvie ran great, we raced the last 100 yrds to the top, beat her by a few steps, she kicked my butt good on the down hill. This was a good training run for the 15 mile trail run in pine valley, in two weeks. We did it last year, tought run on dirt roads, hell hole 15 miler, three miles fairly flat, down hill, for 4.5 and then back up 4.5.
Stay Kool, b of BS Rool sout
Funny part - the biggest losers were walking the dirt road, I always give them a hi five and tell them great job. Today I did a chant, they got a big kick out of it, "I don't know, but I just herd, her comes the biggest loser heard, sound off ( ladies sound off while laughing, they got me laughing, could not finish the chant). Anything to keep me entertained while running. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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20 mile mountaim bike ride up west canyon, nice ride, seen no other bikers or runners, just 4 japanese tourists, said hi, lady said hi, hi back, kind of funny, hi hi must mean something different in Japanese.
Stay Kool, b of Bs Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 7.00 | 11.00 |
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Run with Sylvie up Turtle wall, nice hard short run, seen no tortises today. Off back to home, home. Spin 28 miles, good effort -
Stay Kool, B of BS Rools out |
| Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 12.06 | 12.06 |
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Lunch time spin, 22 mph, 24.36 miles, spin class with Sylive, good hard effort, 24 miles. Garn, spinner is doing the Tri at blackridge on saturday, funny, he is 64 and worried about me finishing ahead of him. I guess, one competitive, always competititve, a couple of slow old guys battle it out - battle at blackridge.
Stay Kool, BofBS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
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41 miles spinning, watching media days Pac 12- time to back off a couple of days, same workout time, moderate effort. You likes to diet, help?
Stay Kool, B of BS Rools out
weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Lite day - spin 8 miles - too much going on. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to the never bear and home, along JRP - tinkering with shoes, foot turnover etc. I am somewhat concerned about he logistics of the Blackridge Tri, T1 and T2, not knowing the bike or run course. It is always slower the first time you do a course. Normally, I will ride and run the course before.
Stay Kool, B of BS rools out |
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Escape from Black Ridge Triathlon . (3.1 Miles) 01:32:46, Place overall: 103, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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Started the morning with a target on my back, Devine was going after me and so was Dianimal. Well, neitther passed me, but I had a head start, finished ahead of Devine chip time, Di beat me chip time, but much less than expected.
The morning, 4 a.m. awoke to the alarming sounds of Adell. Let the cat and dog out and in, gathered up all the Tri stuff and headed for blackridge, not an easy place to find in the dark. I got a choice transisiton spot, the weather was perfect. Chatted with Rachel, Bec, Diane, Garn and a few others before the race, nice chit chat, everyone seemed to be concerned about one of the parts of the race (bike, run or swim) mostly worried about the swim.
The swim, got on the wetsuit, decided to be agressive, don't be intimidated by getting kicked. This was my 4th open water Tri, and best swim, all free style, no stopping, sighting was pretty good except for one of the small white bouys. To my surprise, got out of the water before Devine or Di, I am a slow swimmer, had a few minute lead on both because of the wave start times, in actural time, they both beat me on the swim.
The bike, wore the aero helmet for the first time, for the first few miles against the wind with some uphill was tough, passed 27 riders on the bike. don't know my bike time, but really hammered it, saved nothing for the run. I had one guy that passed me, I would pass him back, finally passed him for good the last 1/4 mile.
The run, wore stiffer shoes today with new cushion inserts, how far is that 5K anyway, felt much longer than a 5k. *Note, swim, bike and run without stopping, good stamina.
*Note, seen three bikers pullted off the side of the road with tire problems. bummer
The post race was fun, meeting Cat, Bec and meeting Kelli for the first time a second time (one of us has old timers as my dad calls it) Tri talking, just like running talking after the race is the best, fun stuff. Cat got third, it was just like Xmas for her, was so darn excited for her. Dianimal got 1st in her Div. she is really in good shape this year, no way I can stay ahead of her for one minute at the Provo Half IM. Bummer for Kelli, won a marathon, no trophy, no prize, not nothing, sounds like a Curt Catmull race, cheap skate race directing.
It was nice to get 3rd in Div. and good to get a trinket or two, felt bad for Garn, he won the division last year and finished out of the awards, he was really dissapointed, and was really disappointed when I told him in spinning class I had signed up. *As me and Sylvie talked, you can never count on anything in a race except your own hard effort, you could come in 1st or dead last, never get too high or low about race results, always another race.
Back to earth, from the Tri HI - have much to get ready for the next several months, training plan in hand for Aug - 15 mile Pine Valley trail run, half IM, open water swimming, etc.
Stay Kool, B of BS Rools out
105th maile out of 197
134th overall out of 330
Swim - 11:54
T1 - 4:04
Bike - 43:39
T2 - 1:12
Run - 32:00
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| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 | 14.00 |
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Spin 2 hours, moderate pace, loosen up those legs, couple sets of weights. I then took Roxie for a run, walk along the parkway, ran about 4 miles and walked about 1.25. It seems it did help loosen the legs. I likely cooked my legs too much on the swim, hammies are tight. Funny thing about races, the small reward, small glory moment is quickly gone, the next day is the next day, move on to the next hopefully small moment of glory. Glory is finishing, and feeling god about the effort.
Stay Kool, B of BS Rools out |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 55.90 | 20.10 | 3.10 | 0.00 | 188.96 | 268.06 |
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