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Old 07-12-2011, 10:18 PM   #371
Jim Colby
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Re: Down in Jim's Garage

July 12
Cycled 15 miles (463 feet of climbing, 44.17 PR by 1:14)
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Old 07-13-2011, 07:25 PM   #372
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Re: Down in Jim's Garage

July 13
2.6 mile recovery run (289 foot hill in the middle, 22:48, avg HR 130, max HR 142), then
quick circuit on trx suspension system
swimmer pull, ab roll-outs, side planks, front planks while pushing up from resting on elbows to resting on hands, leg curls, lunges into high knee step, push-ups/knees to opposite elbow combo, pistol/rear lunge crossover combo, push-ups with hands on trx and feet on medicine ball (15-20 reps per exercise and 1 minute on planks)
Stretched
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Old 07-14-2011, 01:08 PM   #373
Jim Colby
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Re: Down in Jim's Garage

July 14
Swim at lunch
1x225M, 2x200M, 1x525M, 1x250M, 2x100M, 2x50M
1700M in total

Kind of mixed things up, like a swimming fartlek, today. Just went with the flow. Beautiful day to swim at the outdoor pool. So invigorating!
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Old 07-14-2011, 01:46 PM   #374
Nik Nichols
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Re: Down in Jim's Garage

Quote:
Originally Posted by Jim Colby View Post
July 14
Swim at lunch
1x225M, 2x200M, 1x525M, 1x250M, 2x100M, 2x50M
1700M in total

Kind of mixed things up, like a swimming fartlek, today. Just went with the flow. Beautiful day to swim at the outdoor pool. So invigorating!
Must be nice!! I hardly get a chance to swim, I will have to get the kids out and swim this weekend.
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Old 07-17-2011, 07:48 PM   #375
Jim Colby
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Re: Down in Jim's Garage

Yeah Nik, I love swimming, particularly at the outdoor pool at lunch. Breaks the day up nicely!

Friday, July 15
Ran 2.6 miles, very hilly, about 23 mins, HR about 129 on average
TRX workout afterwards
3x10 DH pullups
Stretched

Saturday, July 16
Ran 1/2 mile to HS track
3x1 mile, 1x2 miles, 1x1 mile (400M RI, medium pace, about 7:50 mins/mile)
Ran 1/2 mile home
6.75 miles in total
Stretched

Sunday, July 17
Cycled 62 miles, prob 5-6k of elevation gain, about 4 hours (went slow)
Stretched
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Old 07-18-2011, 06:53 PM   #376
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Re: Down in Jim's Garage

Monday, July 18
Recovery Day
Swam 1050 straight through at easy pace
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Old 07-19-2011, 07:02 PM   #377
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Re: Down in Jim's Garage

July 19th
Ran 4.5 miles (600 ft of climbing, 39:36, HR around 130)
Tapering off this week for olympic distance tri on Sunday.
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Old 07-22-2011, 08:58 AM   #378
Jim Colby
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Re: Down in Jim's Garage

July 20
Rest day

July 21
Cycled 15 miles, moderately hilly
Messed up clock, so didn't get a good time, but I think it was fast.

July 22
Swam 1000M continuously
Packing for Olympic tri on Sunday
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Old 07-22-2011, 09:30 AM   #379
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Re: Down in Jim's Garage

Go hard at the triathlon Jim, looks like you put in the work for it, 1000m swim non-stop sounds impossible for me.
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Old 07-23-2011, 10:16 AM   #380
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Re: Down in Jim's Garage

July 23
Thanks Scott! The triathlon swim will be 1500. I want to go out hard, but need to save something for the bike and the run, especially in this heat.

Ran an easy 1 mile today with some accelerations, then stretched.

Jumping in the car now to go register. Next update will be post-race tomorrow night.
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