Search found 1784 matches

by ROW
Fri May 22, 2015 8:35 pm
Forum: General Running Discussion
Topic: Late Start Friday
Replies: 9
Views: 1751

Re: Late Start Friday

4200m swim and 19km long run.
by ROW
Thu May 21, 2015 1:00 pm
Forum: Run/Race Reports
Topic: Ecc Kats Triathlon
Replies: 7
Views: 1476

Re: Ecc Kats Triathlon

Nice race. How did they eventually sort out the results? They figured out that two people went at the wrong time for the swim and adjusted the results when they went online. I got 3 free entries to a buffalo 5km this weekend because of that. I feel bad for the people in my age group that got knocke...
by ROW
Wed May 20, 2015 8:42 pm
Forum: General Running Discussion
Topic: Free entries to buffalo 5km
Replies: 1
Views: 1497

Free entries to buffalo 5km

Hey everyone, I raced a triathlon last weekend and they screwed up the results initially. With correcting it they gave me 3 free spots in a 5km in buffalo this Saturday which is apart of the buffalo race weekend. If anyone wants a free entry let me know and I will give you the code to get a free ent...
by ROW
Tue May 19, 2015 8:19 pm
Forum: General Running Discussion
Topic: Taper Tuesday
Replies: 14
Views: 2113

Re: Taper Tuesday

5000m swim, 10km run with 5km at threshold and 90.5km bike ride with 43km hard with the stcc.
by ROW
Mon May 18, 2015 5:19 pm
Forum: Run/Race Reports
Topic: Ecc Kats Triathlon
Replies: 7
Views: 1476

Re: Ecc Kats Triathlon

Habs4ever wrote:I love that you road your bikes home after, and the across the border no less!

Thanks everyone!

Sunday is usually my long ride day where I ride 120km. So I had to get some significant mileage in. By biking over the border and racing I got in about 85-90km so it worked out!
by ROW
Mon May 18, 2015 11:30 am
Forum: Run/Race Reports
Topic: Ecc Kats Triathlon
Replies: 7
Views: 1476

Ecc Kats Triathlon

I raced my 4th triathlon yesterday of my season. I raced the indoor triathlon in Hamilton, Clermont EDR, and then dnfed the next day in Clermont. My training has been very good since then. February till early April I was having some knee problems. I had to take 5 days off of running and it still per...
by ROW
Sun May 17, 2015 4:24 pm
Forum: General Running Discussion
Topic: beautiful Sunday
Replies: 19
Views: 1748

Re: beautiful Sunday

Raced at the ecc kats triathlon (400,22.5,5.4). I ended up 4th. I executed a great race and raced well for being tired. I thought I won but some late entries beat me who were very high caliber triathletes. First 20-24 though. 800m swim, 85km on the bike and 8.5km on the run for the day. I actually ...
by ROW
Sun May 17, 2015 3:16 pm
Forum: General Running Discussion
Topic: beautiful Sunday
Replies: 19
Views: 1748

Re: beautiful Sunday

Raced at the ecc kats triathlon (400,22.5,5.4). I ended up 4th. I executed a great race and raced well for being tired. I thought I won but some late entries beat me who were very high caliber triathletes. First 20-24 though. 800m swim, 85km on the bike and 8.5km on the run for the day.
by ROW
Wed May 13, 2015 9:14 pm
Forum: General Running Discussion
Topic: Fresh Wednesday
Replies: 7
Views: 1599

Re: Fresh Wednesday

21km run on the trails, hour easy spin, and 4200m in the pool. 1 more day and I can finally take a rest day!
by ROW
Tue May 12, 2015 9:12 pm
Forum: General Running Discussion
Topic: Tempo TUESDAY
Replies: 11
Views: 1863

Re: Tempo TUESDAY

5000m swim, 10.5km run as warm up, 10x400 with 200 jog at 5km pace (average was 16:40 pace), cool down. 65km ride with the stcc where my legs were dead and I got dropped hard. I think my entire workout was the middle section of yours: 10 x 400m with 200m jog recoveries + WU/CD for 15K. While the pl...
by ROW
Tue May 12, 2015 7:31 pm
Forum: General Running Discussion
Topic: Tempo TUESDAY
Replies: 11
Views: 1863

Re: Tempo TUESDAY

5000m swim, 10.5km run as warm up, 10x400 with 200 jog at 5km pace (average was 16:40 pace), cool down. 65km ride with the stcc where my legs were dead and I got dropped hard.
by ROW
Sun May 10, 2015 11:51 am
Forum: General Running Discussion
Topic: Muggy Sunday
Replies: 13
Views: 2152

Re: Muggy Sunday

120km ride in 3:40

3kish swim + strength and core later.
by ROW
Fri May 08, 2015 12:22 pm
Forum: General Running Discussion
Topic: WFH Friday
Replies: 11
Views: 1587

Re: WFH Friday

21km in 1:40. I probably need to start running with water now that it is this hot now. I didn't feel too good by the last 5-6km.

60 minute easy spin on the tt bike and a 30 minute water run.
by ROW
Fri May 08, 2015 10:43 am
Forum: General Running Discussion
Topic: Super early start, Thursday
Replies: 15
Views: 2219

Re: Super early start, Thursday

4700m Swim

15km Run as 5km warm up (5:05, 4:44, 4:31, 4:16, 4:05) into 5km tempo in 19:13 (3:56, 3:56, 3:53, 3:49, 3:39) and 5km cool down.
by ROW
Sun Apr 26, 2015 2:23 pm
Forum: General Running Discussion
Topic: Sunny Sunday
Replies: 17
Views: 1511

Re: Sunny Sunday

3:30/120km Long Ride

40 minute/8.5km recovery run on the trails. 26 hours of swim, bike, run to cap off a pretty big week.
by ROW
Sun Apr 19, 2015 9:03 pm
Forum: General Running Discussion
Topic: Sun Run Sunday
Replies: 16
Views: 1524

Re: Sun Run Sunday

3:45 ride/112km with St. Catharines Cycling Club

45 min/10km easy run
by ROW
Tue Mar 31, 2015 10:16 pm
Forum: General Running Discussion
Topic: Thirsty Tuesday in Southeast Asia.
Replies: 19
Views: 1902

Re: Thirsty Tuesday in Southeast Asia.

5800m Swim

Spent 15 hours at school today working on a paper and a lab and then a hour on the trainer with 3x 5 minutes @ 254 watts, 273 watts, and 305 watts.
by ROW
Mon Mar 30, 2015 7:23 am
Forum: General Running Discussion
Topic: Maniac Monday in the Philippines.
Replies: 6
Views: 1459

Re: Maniac Monday in the Philippines.

3km warm up
2km @ 5km pace (6:59)
2' ac
2x 1km @ 5km pace (3:33, 3:34)
2km cool down

It felt very mechanical and not fluid. A little on the slow side..


5-6000m Swim practice later today and a full day of class.
by ROW
Wed Mar 25, 2015 1:12 pm
Forum: General Running Discussion
Topic: Wonderful Wednesday
Replies: 14
Views: 1500

Re: Wonderful Wednesday

15:00 warm up (3.4km)
3km tempo on rolling hills 11:28
17:00 cool down (3.4km)

4300m swim
by ROW
Sun Jan 11, 2015 8:42 pm
Forum: The Speed Zone
Topic: Speed Work Training
Replies: 5
Views: 6519

Re: Speed Work Training

It makes sense for the most part. That's why I hate how a lot of running clubs consist of an XC season, indoor, outdoor and summer track which leads to no break and not a lot of time to build a base. I think some speed should be introduced after a large part of the base building phase is done. This ...
by ROW
Sun Jan 11, 2015 8:30 pm
Forum: General Running Discussion
Topic: Second Sunday
Replies: 15
Views: 1204

Re: Second Sunday

Swim meet in Guelph. Really slow after training camp but split well in my 400m free with no race suit. So not bad. 5000m. 30 minutes on the trainer, 10 minute warm up at 160 watts, 5 minutes at 190 watts, 5 minutes at 240 watts, 1 minute easy, 4 minutes at 300 watts.
by ROW
Sat Jan 10, 2015 5:30 pm
Forum: General Running Discussion
Topic: No Saturday?
Replies: 13
Views: 1248

Re: No Saturday?

4300m swim this am, 17km long run down this pm.
by ROW
Tue Dec 16, 2014 6:45 pm
Forum: General Running Discussion
Topic: Tuesday Fun Run
Replies: 11
Views: 464

Re: Tuesday Fun Run

8600m Swim + shoulder strengthening
main set was 3x300, 6x 200, 9x 100 on 1:25 base per 100m
20x 150m on 2:30 fast (1:51-1:52)

1 hour on the trainer
5x 4 min with 1:00 easy at 280 watts

5050m Swim
with some IM and a sprint set
by ROW
Fri Oct 10, 2014 7:08 pm
Forum: General Running Discussion
Topic: Anniversary Friday
Replies: 12
Views: 1143

Re: Anniversary Friday

Double Swim day. AM: 6400 LCM 2100m wu 32x 50 3 at 200 pace, 1 easy on 1:05 400-300-200-100 on 1:30 base 400, 2x 50, 300, 2x 50, 200, 2x 50, 100, 2x 50 on 1:30 base faster, 50s 25 easy 25 fast on 1:00 300 cd PM 6700 SCM 2100m various wu 12x 200 1 on 3:00 (2:50's) 3 on 2:40 (2:38's) 2 on 3:00 (2:55's...
by ROW
Sat Aug 16, 2014 6:12 pm
Forum: General Running Discussion
Topic: Sometime Saturday
Replies: 14
Views: 928

Re: Sometime Saturday

15:00 easy run with some strides
1000m swim with 4x 100m on 1:25 holding 1:12s
20 minute easy spin with some pick ups at race pace (42-44km per hour)

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