Canoe 120730

My dad and I were back on the water yesterday.  We paddled for and hour and practiced portaging with a half mile of running with the boat.  It was great to be out in the boat again, looking forward to being in the Adirondacks versus the Christianna

Back to the 90

My dad and I are going back to the 90 miler this year.  We are not listed in the official participant list but will be joining another pair for a C-4.  I am excited because I haven't done the race in 4 years and the last time I did it was in a kayak.

Swim 120728

2x200
1x600
1x300
1x200

Swam in the outdoor pool which was nice except all the traffic cutting through the lanes. First real swim since  Syracuse, so the first 200 was rough to get back into a rhythm.

Bike 120726

AM: 6.5 Miles 22:35
PM: 6.25 Miles 19:20 Min

Easy ride in, humidty is starting to rise.  On the way in I wondered how far into the winter I will be able to ride.

Bike 120725

AM: 6.5 Miles 22:58
PM: 7.7 Miles 24 Min

Easy ride in, weather was great for a change. Rode a different course home that covered 8 miles.  Was nice to do something different but crossing the last major rode before home was a pain due to the steepness of the hill approaching the light.

Bike 120724

AM: 6.5 Miles 22:49
PM: 6.25 Miles 20:00

Took it easy riding home and timed all the lights - 90 seconds slower than all out.  That tells me that I need to   better figure out when to push the speed when going all out.

Bike 120719

AM: 6.5 Miles 23:25
PM: 6.25 Miles 18:35

Not quite as hot on the ride home.  Pushed it on the way home to take C to soccer practice and thought for sure I would break 18:20.

Bike 120718

AM: 6.5 Miles 22:25
PM: 6.25 Miles 19:40

Hot and humid today, air was like soup so I didn't push it on the way in.Pushed a little but on the way home but not too much.  Looked like a storm was coming but I it never came.  

Bike 120717

AM: 6.5 Miles 21:45
PM: 6.25 Miles 18:20

Fastest ride in by far and fastest ride home.  Almost broke 20mph average.  So now I know sub-18 min is a goal for the summer.

Bike 120716

AM: 6.5 Miles 22:45 (16.7)
PM: 6.25 Miles 19:05

Miserably muggy in the morning.  In fact I couldn't keep my sunglasses from fogging.  I pushed it on the ride home, if I hadn't had to ride behind a car for a quarter mile I may have broken 19 min.

Bike 120712

AM: 6.5 Miles 23:25 (16.7)
PM: 6.25 Miles 19:25

Kids Tri

I think I have convinced C and R to do a kids tri in August. Now I just need to help them get ready so they have fun.

Run 120711

Ran 4.4 miles in the evening. Not sure of the time but more than 30 and less than 35. I need to start working on my speed.

Bike/Run 120706

Easy bike and run 11 mile ride and about 2 miles of running. I did 1 mile in the middle of the ride and 1 at the end. I have also been getting in 50-100 yards of swimming off and on during the week out in the ocean.

Intervals 120703

As many rounds as possible in 20 min. 1/4 mile run 25 pushups 20 box jumps 15 burpees 10 pull ups 4 rounds plus run Did this workout at a park in OC. It was fun, I did it with Carie,my dad, and two neighbors.

Run 120701

Ran 5.33 miles in Ocean City in 40:16 (7:32). It was hot even n the morning. Need to make sure I run 3-4 times this week.