Good swim Friday morning and Sunday am. Friday's main set was 3500 yards. ended the Sunday F4 workout with an extra 500 pull.
Sunday's bike started out cloudy and overcast. Some drizzle. I wasn't ready to be cold again, but forced an extra 30 minutes. Glad I did, the skies cleared some and ended up with 5 hours. the 3rd hour was at 168 watts, and then last hour was down on the flats at 147watts (and 19 mph). Pretty reasonable ride. Need one or two more of these and I'll be ready.
Kia Kaha
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2013
Bike Test 170 watts for 20 minutes
Run Test Sept F4 4miler 30:30 VDOT = 41
Bike Test Jan 2014 - 20min TT at Rally 193Watts
FTP = 180Watts
Run Test Jan 2014 - 4miler 29:25 - VDOT = 43
Run Test Sept F4 4miler 30:30 VDOT = 41
Bike Test Jan 2014 - 20min TT at Rally 193Watts
FTP = 180Watts
Run Test Jan 2014 - 4miler 29:25 - VDOT = 43
About Me
2011
Indoor 5k test 1/8 22:10 VDOT = 44
Indoor 5k test 1/17 21:20 VDOT= 46
Indoor FTP test 2/9 220 Watts
Indoor 5k test 2/11 20:29 VDOT = 48
Indoor 20 min TT 3/4 236 Watts
Indoor 5k test 3/12 19:58 VDOT = 50
Dash and Dine #1 4/11 20:58
Dash and Dine #2 4/18 20:33
Outdoor FTP test (42min) 4/23 231 Watts
Earth day 5k 5/1 20:13
Barking Dog Du (5/8 Cherry Creek)
Summer Open (5/22 Longmont)
7 of 34 in AG, 38 of 363 overall (221 watts on bike)
Boulder Sunrise Oly (6/4)
5430 Sprint (6/19)
Ironman CdA (6/26 Coure D'Alene) 11:23
Indoor 5k test 1/17 21:20 VDOT= 46
Indoor FTP test 2/9 220 Watts
Indoor 5k test 2/11 20:29 VDOT = 48
Indoor 20 min TT 3/4 236 Watts
Indoor 5k test 3/12 19:58 VDOT = 50
Dash and Dine #1 4/11 20:58
Dash and Dine #2 4/18 20:33
Outdoor FTP test (42min) 4/23 231 Watts
Earth day 5k 5/1 20:13
Barking Dog Du (5/8 Cherry Creek)
Summer Open (5/22 Longmont)
7 of 34 in AG, 38 of 363 overall (221 watts on bike)
Boulder Sunrise Oly (6/4)
5430 Sprint (6/19)
Ironman CdA (6/26 Coure D'Alene) 11:23
2010
Hay Stack Mtn TT (4/16/10)- 223Watts, 27:30, 12.1 miles (downhill race :) ) 2nd (of 24 in Citizens Div)
Dash & Dine #2 (4/20/10) - 5k, Coot Lake, 20:35, 4th in 40-49, 10th (of 99) overall
Earth Day 5k (4/25/10) - 5k @ CU Research Park 20:12
Summer Open Sprint Tri (5/23/10) - Union Res, Longmont; 3rd in AG (of 38), 22nd of 356
Boulder Sunrise Sprint (6/5/10) - Boulder Res, 1st place overall (of 176)
5430 Sprint Tri (6/20/10) - Boulder Res: 3rd in 40-44 AG (of 140), 34th Overall (of 1282)
Buffalo Springs 1/2 IM - (6/27/10) Lubbock; 5:00:00 PR for the course. 20th in AG (of 116), 112th of 614 men
Boulder Peak (7/11/2010) 11th in AG (of 163), 76th Overall (of 1412)
Boulder 70.3 (5430 LC) (8/8/10) - Boulder Res 4:44 (10th in age group)
IM Canada (8/29/10) - Penticton, BC ouchie....11:05
Something something sprint in Lafayette, 5th overall
IM Arizona (11/20) DNF
Dash & Dine #2 (4/20/10) - 5k, Coot Lake, 20:35, 4th in 40-49, 10th (of 99) overall
Earth Day 5k (4/25/10) - 5k @ CU Research Park 20:12
Summer Open Sprint Tri (5/23/10) - Union Res, Longmont; 3rd in AG (of 38), 22nd of 356
Boulder Sunrise Sprint (6/5/10) - Boulder Res, 1st place overall (of 176)
5430 Sprint Tri (6/20/10) - Boulder Res: 3rd in 40-44 AG (of 140), 34th Overall (of 1282)
Buffalo Springs 1/2 IM - (6/27/10) Lubbock; 5:00:00 PR for the course. 20th in AG (of 116), 112th of 614 men
Boulder Peak (7/11/2010) 11th in AG (of 163), 76th Overall (of 1412)
Boulder 70.3 (5430 LC) (8/8/10) - Boulder Res 4:44 (10th in age group)
IM Canada (8/29/10) - Penticton, BC ouchie....11:05
Something something sprint in Lafayette, 5th overall
IM Arizona (11/20) DNF
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