 Rico's Content Links
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 Rico Dorsey
Content Library
 Article
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Good Luck at Kona Ironman
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Posted Tuesday, Apr 15 2008 at 07:31 PM |
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 Gallery
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No Description
Contains 9 photos
Posted Wednesday, Jul 02 2008 at 05:09 AM
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No Description
Contains 10 photos
Posted Wednesday, Sep 26 2007 at 08:20 AM
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Each team member runs a 3.4 loop around piedmont park. I ran a 28:40. for the Delta 2 team.
Contains 4 photos
Posted Monday, Sep 24 2007 at 11:38 AM
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No Description
Contains 4 photos
Posted Wednesday, Oct 08 2008 at 06:54 AM
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Fathers day 4 mile
Contains 4 photos
Posted Sunday, Jun 22 2008 at 09:43 PM
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No Description
Contains 4 photos
Posted Monday, Oct 29 2007 at 10:07 AM
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No Description
Contains 10 photos
Posted Thursday, Nov 06 2008 at 09:21 AM
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A run and mtn bike ride as a team with obstacles and a big mud pit.
Contains 10 photos
Posted Thursday, Jul 10 2008 at 08:55 AM
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A run and mtn bike ride as a team with obstacles and a big mud pit.
Contains 6 photos
Posted Thursday, Jul 10 2008 at 09:02 AM
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No Description
Contains 4 photos
Posted Wednesday, Jul 18 2007 at 05:54 AM
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No Description
Contains 20 photos
Posted Tuesday, Mar 27 2007 at 09:04 AM
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No Description
Contains 9 photos
Posted Tuesday, Oct 23 2007 at 02:20 PM
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No Description
Contains 10 photos
Posted Thursday, Mar 29 2007 at 05:32 AM
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No Description
Contains 6 photos
Posted Wednesday, Oct 03 2007 at 12:32 PM
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9/8 one of my best races.
Contains 10 photos
Posted Monday, Sep 10 2007 at 04:26 PM
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Practicing for the Peachtree City Triathlon
Contains 4 photos
Posted Friday, Aug 31 2007 at 05:41 AM
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 Gear Item
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Awesome shoes
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Posted Tuesday, Jan 08 2008 at 11:36 AM |
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my weapon of choice
Contains 1 photos
Posted Wednesday, Jul 09 2008 at 08:24 PM |
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Love it
Contains 1 photos
Posted Wednesday, Jul 09 2008 at 08:22 PM |
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Helmet
Contains 1 photos
Posted Tuesday, May 22 2007 at 11:28 AM |
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Adamo offer a design for relieve in pressure areas. It has a cut out that keeps comfort during time trial positions
Contains 3 photos
Posted Thursday, Dec 04 2008 at 01:07 PM |
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Adamo offer a design for relieve in pressure areas. It has a cut out that keeps comfort during time trial positions
Contains 0 photos
Posted Wednesday, Dec 03 2008 at 08:54 AM |
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Adamo offer a design for relieve in pressure areas. It has a cut out that keeps comfort during time trial positions
Contains 0 photos
Posted Wednesday, Dec 03 2008 at 08:57 AM |
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DESIGN: long tear drop shaped tail gives maximum aerodynamic advantage.
ADJUSTMENT: single size adjustable from 54 to 61cm.
VENTILATION: innov ...
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Posted Thursday, Feb 14 2008 at 11:35 AM |
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Pro Competition Strength Fat Burner for Body builders. To get shredded like a human anatomy chart, per the box. LOL
Contains 1 photos
Posted Wednesday, Jul 23 2008 at 12:40 PM |
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Podium is a new athletic formulation to take the place of gels, blocks or energy drinks. It has been formulated to give an athlete energy via a " ...
Contains 0 photos
Posted Friday, Feb 01 2008 at 04:24 PM |
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Add one size up
Contains 1 photos
Posted Monday, Mar 19 2007 at 01:11 PM |
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I swore off Saucony after I had an issue and the company treated me crappy. I have been under the opinion that they were jerks. The only reason I bou ...
Contains 1 photos
Posted Sunday, Jul 20 2008 at 09:52 PM |
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Very large opening for easy entry, 1 large strap that is easy to manage, a hole on the bottom to drain water and debris. and vented throughout.
Contains 1 photos
Posted Thursday, Jul 24 2008 at 12:23 PM |
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No Description
Contains 1 photos
Posted Tuesday, Apr 24 2007 at 01:27 PM |
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No Description
Contains 2 photos
Posted Tuesday, Apr 24 2007 at 01:23 PM |
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 Journal Entry (Blog)
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49:59
Posted Tuesday, Mar 04 2008 at 01:20 PM
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No Description
Posted Monday, Nov 12 2007 at 11:12 AM
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Pumpkin Butt and my last hard weekend.
Posted Tuesday, Oct 14 2008 at 08:50 AM
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2.18.45
Wow, I felt fast, I am still struggling with hills but I trimmed 28 minutes off my last half. I have also lost 28 pounds since my last HM.
Posted Wednesday, Apr 25 2007 at 12:00 PM
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My complete race report
Posted Tuesday, Nov 11 2008 at 07:15 AM
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1991 Atlanta Marathon
4.55
Posted Wednesday, Apr 25 2007 at 12:05 PM
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4/21/2007 Team Myogenisis Extreme 5K
26.49
Mayor-athon 23.57
Posted Thursday, Jan 10 2008 at 07:21 PM
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No Description
Posted Monday, Aug 25 2008 at 07:22 AM
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I almost broke an hour. I had to walk a few times and that cost me. I will get better. 1.00.57
Posted Wednesday, Apr 25 2007 at 12:06 PM
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Tough day for me
Posted Monday, Jul 14 2008 at 07:36 AM
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no award
Posted Saturday, Aug 02 2008 at 03:30 PM
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Wow
Posted Tuesday, May 01 2007 at 01:26 PM
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Wow
Posted Tuesday, May 01 2007 at 01:28 PM
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 Race Report
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Thursday, 11/23/2006 — Atlanta, GA
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The area of underground Atlanta was very spread out and packed with people. The streets werr very narrow. I worked my way up within about 100 yards of the start line at the last minute. Not much time to stretch or room to. There were a lot of walkers in my way, everywhere. Get to the rear people, I wished. I started up Peachtree at a fast pace for me, 9 minute mile. As the race moved to Baker St and Edgewood Ave I pushed my pace. Edgewood got steep for me so I slowed on the up hills. I hooked up with the 4.15 marathon group. Great pace. I stayed with them until mile 3.5 where we split off on Moreland. It was great running through Little 5 Points. The fans were great. I had to pass up some water stations because the lines were too long. As I turned on Freedom parkway there was a slight incline that slowed me. Freedom Pkwy was a tough out and back mile and a half. But I was still doing very well. 1.01 10K. I turned east on Ponce and was tired and just pushed myself up the hill. Then as I |
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 Race Report
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Monday, 01/01/1753 — ,
Posted Tuesday, May 15 2007 at 12:20 PM
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 WDYDT
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7 miles running
Posted Tuesday, Jul 22 2008 at 09:06 AM
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 WDYDT Entry
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WDYDT for Friday, August 1, 2008
A real rest day, on accident, got lazy and time slipped away.
Posted Saturday, Aug 02 2008 at 03:21 PM
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WDYDT for Friday, August 1, 2008
Rest day, so I ran 2 miles then 1 on treadmill, and 4 sets of bicep curls, so I could drink 2 pitchers of Beer.
Posted Friday, Aug 01 2008 at 12:04 PM
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WDYDT for Friday, August 29, 2008
Swam 1000 with Cody
Posted Sunday, Aug 31 2008 at 02:10 PM
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WDYDT for Friday, August 8, 2008
Ran 7 miles. 3 at the parl in 91 degree heat/ Then at the high school did 2 miles around track, 1st mile continuous and moderate pace last mile 400s a little quicker w/ 20 second walks. Did one OTI with the cross country team, which consists of running the stadium bleachers and stairs twice equaling about 2 miles, per coach. It was extremely hot, but good training for hot races.
Posted Friday, Aug 08 2008 at 08:12 PM
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WDYDT for Friday, December 12, 2008
Rest
Posted Saturday, Dec 13 2008 at 12:29 PM
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WDYDT for Friday, December 5, 2008
30 MIN bike
Posted Monday, Dec 08 2008 at 03:20 AM
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WDYDT for Friday, July 25, 2008
5 miles running after work
Posted Friday, Jul 25 2008 at 04:35 PM
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WDYDT for Friday, November 21, 2008
Rest
Posted Friday, Nov 28 2008 at 04:57 PM
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WDYDT for Friday, November 28, 2008
Bicep workout
Posted Sunday, Nov 30 2008 at 10:16 AM
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WDYDT for Friday, November 28, 2008
Rest
Posted Friday, Nov 28 2008 at 04:51 PM
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WDYDT for Friday, November 7, 2008
Rest
Posted Wednesday, Nov 12 2008 at 05:36 AM
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WDYDT for Friday, October 10, 2008
Spinned for 1 hr and racket ball for 40 minutes
Posted Saturday, Oct 11 2008 at 04:27 PM
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WDYDT for Friday, October 17, 2008
2 hrs spinning. Legs are feeling great
Posted Friday, Oct 17 2008 at 04:46 PM
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WDYDT for Friday, October 24, 2008
rest
Posted Tuesday, Oct 28 2008 at 12:18 PM
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WDYDT for Friday, October 3, 2008
1 hr spinning and 4.15 miles running with Cody
Posted Friday, Oct 03 2008 at 06:37 PM
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WDYDT for Friday, October 31, 2008
20 minute ocean swim choppy, worked on wave rythmn and stroke.
Posted Thursday, Nov 06 2008 at 10:39 AM
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WDYDT for Friday, September 12, 2008
Rest day, big day tomorrow. x
Posted Friday, Sep 19 2008 at 08:50 AM
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WDYDT for Friday, September 19, 2008
2.0 miles in 1 hour, pushing lawn mower
Posted Monday, Sep 22 2008 at 09:02 PM
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WDYDT for Friday, September 26, 2008
Ran 4 on treadmill and swam 1500 yds. 5 minute in Jacuzz, 4 sets of curls and 4 sets of tricep extensions. xx
Posted Tuesday, Sep 30 2008 at 11:47 AM
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WDYDT for Friday, September 5, 2008
1 hour spinning fast
Posted Sunday, Sep 07 2008 at 03:15 PM
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WDYDT for Monday, August 18, 2008
1 hr bike ride easy low HR, ab work, 200 crunches, 3-4 set of flys with 30lbs. 2 sets of 20 curls with 30lbs.
Posted Tuesday, Aug 19 2008 at 07:11 AM
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WDYDT for Monday, August 25, 2008
45 minutes cycling, 15 miles and 2 sets of intervals had me soaking. 4 sets of butterflys with 30s. 2 sets of curls with 30s. 187lbs
Posted Tuesday, Aug 26 2008 at 07:00 AM
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WDYDT for Monday, August 4, 2008
ran 3 miles at the park, came home and did 1.5 on the treadmill.
6 sets of 20 bicep curls 25, 30 and 35 lbs. 6 sets 12 of tri extensions 25, 30 and 35 lbs and 6 sets of 12 shoulder shruggs using 50,60, and 70 lbs,
Posted Monday, Aug 04 2008 at 03:58 PM
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WDYDT for Monday, December 1, 2008
30 minute on spin bike
Posted Tuesday, Dec 02 2008 at 07:10 AM
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WDYDT for Monday, December 15, 2008
60 minutes spinning on bike
Posted Thursday, Dec 18 2008 at 07:06 AM
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WDYDT for Monday, December 8, 2008
30 mintues bike, started working on my diet.
Posted Tuesday, Dec 09 2008 at 05:04 AM
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WDYDT for Monday, July 21, 2008
Ran 4.5 out in the 98 degree heat, downed about 40 oz of Gatorade, then to the Gym to finished my 6 miles on the treadmill. I stop every quarter of a mile and to a set of bicep curls for the big guns. LOL. Then a set of tricep extensions a sip of water and back on the treadmill for another quarter. Drank a huge protein shake at the end for about 150 grams of protein. I am trying no to lose muscle mass while training for IMFL
Posted Tuesday, Jul 22 2008 at 05:22 AM
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WDYDT for Monday, July 28, 2008
From 10am-6:30pm up and down the waterslides at whitewater. My first rest day in 10 weeks.
Posted Tuesday, Jul 29 2008 at 08:17 PM
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WDYDT for Monday, November 10, 2008
Rest
Posted Wednesday, Nov 12 2008 at 05:34 AM
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WDYDT for Monday, November 17, 2008
30 minutes spinning
Posted Monday, Nov 17 2008 at 09:59 AM
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WDYDT for Monday, November 24, 2008
4 miles with Cody, 1 easy WU 8-400 at faster than mile pace, 1 easy cool down. 60 second rests for Cody, 40 seconds for me, cause i was slower.
Posted Friday, Nov 28 2008 at 04:54 PM
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WDYDT for Monday, November 3, 2008
Rest
Posted Thursday, Nov 06 2008 at 10:37 AM
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WDYDT for Monday, October 13, 2008
Took a nice day off to rest, now time to start the taper.
Posted Tuesday, Oct 14 2008 at 08:52 AM
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WDYDT for Monday, October 20, 2008
Rest day, TAPER
Posted Tuesday, Oct 21 2008 at 07:31 AM
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WDYDT for Monday, October 27, 2008
Rest
Posted Tuesday, Oct 28 2008 at 12:19 PM
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WDYDT for Monday, October 6, 2008
1 hour spinning, 5000 yards swimming in pool at 8 pm
Posted Monday, Oct 06 2008 at 09:35 PM
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WDYDT for Monday, September 1, 2008
1.5 mile lake swim with Chad, Claire and Shawn.
Posted Monday, Sep 01 2008 at 04:54 PM
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WDYDT for Monday, September 15, 2008
Did a cardio kickboxing class for an hour, ran 3 miles on the treadmill, then swam 2000, 5 minutes in the jacuzzi. At 7pm.
Posted Tuesday, Sep 16 2008 at 12:32 PM
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WDYDT for Monday, September 22, 2008
30 minute spinning at 20 mph on recumbent and 3 sets of flys 20 reps, 7 pm 1 hr cardio kickboxing class, then swan 1500 yds
Posted Monday, Sep 22 2008 at 08:58 PM
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WDYDT for Monday, September 29, 2008
2 hours spinning on exercise bikes, then 10 miles running on treadmill and 1000 yards swimming. 5 minute soak in jacuzzi.
Posted Monday, Sep 29 2008 at 10:23 PM
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WDYDT for Monday, September 8, 2008
3 mile run and 1000 yd swim, 10 minute soak in jacuzzi. 8-9pm
Posted Tuesday, Sep 09 2008 at 04:08 PM
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WDYDT for Saturday, August 16, 2008
5 miles running today. 5k and cool down/walk to car. Pacemaker 5000, set a PR 22.42. Elated, pumped. I wasn't feeling good after moving yesterday, my back was bothing me and I was going to aim for 30 minutes. BEASTED IT. Lol.
Posted Saturday, Aug 16 2008 at 10:14 AM
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WDYDT for Saturday, August 2, 2008
Planned on doing a century in covington, got through 20 miles then popped a spoke, made it to mile 41 sag got a temp spoke and found a gash in tire. It was tough riding with a wobbly wheel. I lost about 4 mph and uphills got very tough. Cut it short at 50 went home feeling like I missed something. Not worthy of a Mighty Meaty pizza at the Mellow Mushroom. I still have a lot left in the tank. A great ride otherwise.
Posted Saturday, Aug 02 2008 at 03:20 PM
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WDYDT for Saturday, August 23, 2008
10.09 (400Meter) swim 39.05 (13M)bike and 25.07 (5K)run. 2 mile walk.
Posted Monday, Aug 25 2008 at 10:47 AM
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WDYDT for Saturday, August 30, 2008
Ran 19 miles in Peachtree City
Posted Sunday, Aug 31 2008 at 02:10 PM
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WDYDT for Saturday, August 9, 2008
Ran 6 miles, got up at 6 am, woke up Cody and did his crosscountry homework. 15 each .4 mile loops. It was very nice, the sun was rising and we were taking it easy. I finally felt like running with the shirt off, my look good naked diet is paying off.
Posted Saturday, Aug 09 2008 at 03:52 PM
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WDYDT for Saturday, December 13, 2008
Run 10 miles at 10 minute pace with Lisa, Chad and Doug.
Posted Saturday, Dec 13 2008 at 12:29 PM
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WDYDT for Saturday, December 6, 2008
3.1 mile run 24:37
Posted Monday, Dec 08 2008 at 03:19 AM
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WDYDT for Saturday, July 26, 2008
10 mile day, Did 8.6 runningthe boys to the lake for a day of tubing. was too tired to finish when I got home
Posted Tuesday, Jul 29 2008 at 08:19 PM
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WDYDT for Saturday, November 1, 2008
Ironman FLorida 12.28 PR
2.4 mile swim 1.14
112 mile bike 6.13
26.2 mile run 4.40 PR
Posted Thursday, Nov 06 2008 at 10:38 AM
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WDYDT for Saturday, November 22, 2008
9 miles running trails with Shawn
Posted Friday, Nov 28 2008 at 04:56 PM
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WDYDT for Saturday, November 29, 2008
Chest/ shoulder work out
Posted Sunday, Nov 30 2008 at 10:15 AM
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WDYDT for Saturday, November 8, 2008
Rest
Posted Wednesday, Nov 12 2008 at 05:36 AM
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WDYDT for Saturday, October 11, 2008
Ran 10.7 miles, ran the XC course at Codys meet(3.1), then 1.4 cool down with team at the Pike County Invitational. Went to Peachtree City swam about 1.2 very fast, feeling great about the swim, then ran the 10K course at IM pace 1:06:08. Joints are tender.
Posted Saturday, Oct 11 2008 at 04:26 PM
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WDYDT for Saturday, October 18, 2008
Raced a 15k, 7.09.91 at 1, 15.01 at 2 (7.51.26), 22.44.28 at 3 (7.43.11), 31.00.70 at 4 (8.16.42), 39.15.36 at 5 (8.14.66), 47.31.66 at 6 (8.16.30), 10K marks was 49.03.50, 55.43.02 at 7 (8.11), 1.03.42 at 8 (7.59.51), 1.11.37 at 9 (7.55.31), 1.13.56 was my total time and PR 1.13.56
Posted Saturday, Oct 18 2008 at 11:34 AM
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WDYDT for Saturday, October 25, 2008
2 hrs 45 minute spinning
Posted Tuesday, Oct 28 2008 at 12:18 PM
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WDYDT for Saturday, October 4, 2008
Woke up to my lowest weight in 12 years, 185. Feeling Good!!!13.5 miles running. 3.2 of which were in a race. 23.48. 3.2 after cool down the the rest later at home. x
Posted Monday, Oct 06 2008 at 06:33 AM
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WDYDT for Saturday, September 13, 2008
20.5 miles running around Stone Mountain. The first 10 were in a race. 41.00 at 5 mile, 1:30:28 at 10. Very Humid and Sticky. I ran out of gas on the second lap. My dieting make me run out of my Glycogens stores, I think... I stayed and did the Galloway run 1 minute walk 1 minute for the next 10.5 miles. My ankles and knees were hurting but I never got tired. My shoes are wore out. Went to the gym with 2 bottles of beer in my water bottle and soaked in the jacuzzi. Wow, relaxing. xx
Posted Friday, Sep 19 2008 at 08:49 AM
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WDYDT for Saturday, September 20, 2008
Ran 5 miles in PTC with Cody.
Posted Monday, Sep 22 2008 at 09:01 PM
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WDYDT for Saturday, September 27, 2008
Rest day, watched Cody run a PR 21.34 5K. xxxx
Posted Sunday, Sep 28 2008 at 08:34 PM
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WDYDT for Saturday, September 6, 2008
Ran 3 miles early
Posted Sunday, Sep 07 2008 at 03:14 PM
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WDYDT for Sunday, August 10, 2008
3 miles total running, 1.8 nice and easy. Then Cody and I had 3-.4 mile loops and a .2 mile loop, he wanted to do the .2 loop first and try to catch me. So we ended up racing the 1.2 on different courses, but within eye sight. It was so fun and he smoked me by 50 yards. Nice job son. You training is paying off.
Posted Sunday, Aug 10 2008 at 07:30 PM
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WDYDT for Sunday, August 17, 2008
Sunday rest, moving a little and sleep. Just very tired.
Posted Tuesday, Aug 19 2008 at 07:09 AM
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WDYDT for Sunday, August 24, 2008
Rest day.
Posted Monday, Aug 25 2008 at 10:44 AM
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WDYDT for Sunday, August 3, 2008
1hr bike ride about 20 miles
Posted Monday, Aug 04 2008 at 05:05 AM
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WDYDT for Sunday, August 31, 2008
Rode 80 miles on the Silver Comet Trail with Fred and Ronnie
Posted Sunday, Aug 31 2008 at 02:11 PM
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WDYDT for Sunday, December 14, 2008
30 minutes spinning on bike
Posted Thursday, Dec 18 2008 at 07:06 AM
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WDYDT for Sunday, December 7, 2008
30 minute bike
Posted Monday, Dec 08 2008 at 03:18 AM
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WDYDT for Sunday, July 27, 2008
7.5 miles running on a 6 mile day. I had 1.4 I had missed yesterday
Posted Tuesday, Jul 29 2008 at 08:18 PM
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WDYDT for Sunday, November 2, 2008
Rest and Travel home
Posted Thursday, Nov 06 2008 at 10:37 AM
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WDYDT for Sunday, November 23, 2008
Rest
Posted Friday, Nov 28 2008 at 04:56 PM
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WDYDT for Sunday, November 9, 2008
Darkside 50K, 31 miles running 5.40 nice and easy
Posted Wednesday, Nov 12 2008 at 05:34 AM
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WDYDT for Sunday, October 12, 2008
Ran 31.25 miles 5each 6.2 mile loops around Kennesaw Mountain and over all 3 peaks 900 ft of climb eah loop. Very technical. 10 place of over 30 runners. Only 18 finished. 7:45!!!
Posted Sunday, Oct 12 2008 at 05:51 PM
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WDYDT for Sunday, October 19, 2008
6 mile easy run with Cody. got attacked by 2 large dogs. I was lucky enough to scare them off.
Posted Sunday, Oct 19 2008 at 07:23 PM
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WDYDT for Sunday, October 26, 2008
40 minutes spin bike
Posted Tuesday, Oct 28 2008 at 12:19 PM
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WDYDT for Sunday, October 5, 2008
3.5 running. I watched Cody do his first real triathlon. He was a beast. Great run and got 7th overall, I think and 1st in his age group. I ran warm up with him and cool down lap of the 5K run course. Awesome dad day. xxxx
Posted Monday, Oct 06 2008 at 06:30 AM
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WDYDT for Sunday, September 14, 2008
Ran 6 miles on the Treadmill with Cody, he needed the miles. We also swam 2000 in the pool, we worked all 4 strokes. Very nice. We went and soaked in the jacuzzi for 10 minutes. Excellent father/son day at the gym. Then carb loading at Cici's Pizza. x
Posted Friday, Sep 19 2008 at 08:49 AM
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WDYDT for Sunday, September 21, 2008
6 miles running. .5 warm up. 3.5 race at the Ekiden relay 25:59 almost chucked. Then 2 miles nice and easy later in the afternoon. Went to the gym at 6:30 pm to swim they had to get me out of the pool to close in 10 minutes. Did 3800 yards nice and easy working on form.
Posted Monday, Sep 22 2008 at 07:10 AM
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WDYDT for Sunday, September 28, 2008
Ran 10 miles, 7 of which were run walk at the river, 3 on the treadmill. Swam 1500 yards easy. 4 sets of bicep curls, 20 leg lifts 10 minutes in Jacuzzi. x
Posted Tuesday, Sep 30 2008 at 11:46 AM
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WDYDT for Sunday, September 7, 2008
57 mile bike ride with Cody, he was cramping in his thighs, it was another great father son day.
Posted Monday, Sep 08 2008 at 09:48 AM
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WDYDT for Thursday, August 21, 2008
1/2 mile swim 14 minutes. Run 3 miles interval style (250s at 70,75,80,85,90%) effort on the treadmill. My first trip to the gym, LA Fitness. At 9pm
Posted Friday, Aug 22 2008 at 05:09 AM
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WDYDT for Thursday, August 28, 2008
Capacity training at Hooters 60 wings and about 10 beers, free from work. Over did the capacity training and was not in the mood to work out later. Crushing head ache.
Posted Friday, Aug 29 2008 at 06:21 AM
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WDYDT for Thursday, August 7, 2008
Ran 7 miles, 5.5 at the park in 91 degree heat, felt like the A/C was on. Great run, heart rate was climbing, but staying under 143 most of the time. The last mile I was working over 145 up to 169, but with 30 second walks per 1/4 mile. Then to the gym 1.5 treadmill. 5 sets of lat pulls 30 reps w/ sissy weight, getting pumped and building swim muscles. A great day!
Posted Thursday, Aug 07 2008 at 04:26 PM
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WDYDT for Thursday, December 11, 2008
30 min bike
Posted Saturday, Dec 13 2008 at 12:30 PM
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WDYDT for Thursday, December 4, 2008
30 MIN bike
Posted Monday, Dec 08 2008 at 03:20 AM
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WDYDT for Thursday, July 24, 2008
6 miles running on .22 circle, again and again
Posted Friday, Jul 25 2008 at 04:35 PM
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WDYDT for Thursday, November 13, 2008
Ran 3 miles nice and easy with interval sprints on the hills, 75%.
Posted Friday, Nov 14 2008 at 11:41 AM
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WDYDT for Thursday, November 20, 2008
30 minutes cycling
Posted Friday, Nov 28 2008 at 04:57 PM
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WDYDT for Thursday, November 27, 2008
Ran 13.1 in 1:48:39
Posted Friday, Nov 28 2008 at 04:51 PM
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WDYDT for Thursday, November 6, 2008
15 minute run, 45 minute spin bike.
Posted Friday, Nov 07 2008 at 08:45 AM
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WDYDT for Thursday, October 16, 2008
90 minutes spinning, 70 minutes on recumbent stationary fast 20+. Legs getting nice and loose from Epic run. Ran 2 miles nice and easy with Dalton (6).
Posted Friday, Oct 17 2008 at 05:45 AM
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WDYDT for Thursday, October 2, 2008
2 hrs spinning on stationary bike, first hr easy, 2nd hr hard level 7 of 9. x
Posted Monday, Oct 06 2008 at 06:31 AM
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WDYDT for Thursday, October 23, 2008
ran 3 miles knees hurting bad
Posted Tuesday, Oct 28 2008 at 12:18 PM
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WDYDT for Thursday, October 30, 2008
22 minute ocean swim, flat, worked on stroke length and glide. 1 hr easy bike ride with 2-3 race pace 90 second bursts.
Posted Thursday, Nov 06 2008 at 10:50 AM
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WDYDT for Thursday, October 9, 2008
3 dreadful hours spinning.
Posted Thursday, Oct 09 2008 at 09:52 PM
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WDYDT for Thursday, September 11, 2008
4 miles running, 1000 swim and 10 minute soak in the jacuzzi,8p,...xx
Posted Friday, Sep 19 2008 at 08:51 AM
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WDYDT for Thursday, September 18, 2008
20 minutes spinning
Posted Monday, Sep 22 2008 at 09:03 PM
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WDYDT for Thursday, September 25, 2008
KP Corporate Run 5K 23.03
Posted Sunday, Sep 28 2008 at 08:37 PM
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WDYDT for Thursday, September 4, 2008
Overate dinner ate Taco Bell, felt like hell. Could only muster 30 minutes on my recumbent bike. Felt very waterlogged.
Posted Friday, Sep 05 2008 at 06:05 AM
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WDYDT for Tuesday, August 12, 2008
4 miles, 1 walking, 3 running
Posted Wednesday, Aug 13 2008 at 06:38 PM
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WDYDT for Tuesday, August 12, 2008
2.75 running, not too good, I am disappointed, didn't ever feel great, did a track workout, didn't feel like doing the 400 mtr intervals, so I did 100s and never felt great. DId about 8, 1 per lap for about 2 miles.
Posted Tuesday, Aug 12 2008 at 05:12 AM
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WDYDT for Tuesday, August 19, 2008
1 hr bike ride, 30 minutes easy, 30 at 18 mph. 1 set of curls.
Posted Wednesday, Aug 20 2008 at 09:09 AM
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WDYDT for Tuesday, August 26, 2008
45 minute spin bike ride. Butterflys 4 sets and 2 sets of curls
Posted Thursday, Aug 28 2008 at 11:01 AM
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WDYDT for Tuesday, August 5, 2008
Did 5 miles running, 4 in the afternoon heat and humidity trying to keep my heartrate under 143, my max aerobic threshold, this is supposed to build a good aerobic base and burn mostly fat as fuel. I got weak and had to go slow to keep my HR down. I was getting exhausted, from heat and dieting. Did my last mile on the treadmill. I also did 4 sets of 10 each lateral raises, along with 4 set of 10 military press with dumbells, light weights 17.5s
Posted Wednesday, Aug 06 2008 at 05:24 AM
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WDYDT for Tuesday, December 16, 2008
30 minutes spinning on bike
Posted Thursday, Dec 18 2008 at 07:05 AM
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WDYDT for Tuesday, December 2, 2008
30 minute bike
Posted Monday, Dec 08 2008 at 03:22 AM
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WDYDT for Tuesday, December 9, 2008
30 min bike
Posted Saturday, Dec 13 2008 at 12:31 PM
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WDYDT for Tuesday, July 22, 2008
It was a 7 mile day. I did 6 in 92 degree heat but in the shade. And had to pick up my son. I then went and got my last mile on the treadmill and did some lat pulls and military presses in between quarter miles. I am taking ARSON to try and get cut, ripped. No ill effects second day in. No shakes or anything. Feeling good.
Posted Wednesday, Jul 23 2008 at 05:08 AM
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WDYDT for Tuesday, July 29, 2008
1 hr spin bike while home with my sick son.
Posted Tuesday, Jul 29 2008 at 08:16 PM
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WDYDT for Tuesday, November 11, 2008
30 minute stationary bike, 3 sets of butterflys. ab workout
Posted Wednesday, Nov 12 2008 at 05:35 AM
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WDYDT for Tuesday, November 18, 2008
30 minutes cycling
Posted Friday, Nov 28 2008 at 04:57 PM
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WDYDT for Tuesday, November 25, 2008
4.5 with Cody 2 easy WU, 25 yard x3 out and back drill, 6 different exercises, 2 cool down.
Posted Friday, Nov 28 2008 at 04:53 PM
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WDYDT for Tuesday, November 4, 2008
Rest
Posted Thursday, Nov 06 2008 at 10:37 AM
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WDYDT for Tuesday, October 14, 2008
30 minutes walking fast
Posted Thursday, Oct 16 2008 at 11:34 AM
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WDYDT for Tuesday, October 21, 2008
rest day, 1 mile on bike, 3minutes, LOL. Watched my son XC meet.
Posted Thursday, Oct 23 2008 at 07:13 AM
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WDYDT for Tuesday, October 7, 2008
ran 20.15 miles at IM pace. 3 hrs 45 minutes at 8AM
Posted Wednesday, Oct 08 2008 at 08:01 PM
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WDYDT for Tuesday, September 16, 2008
Ran 4.1 miles on treadmill, did a body works body sculpting class for an hour and swam 2000 in the pool. Soaked in the Jacuzzi for 10 minutes listening to idiots talking politics. LOL 7-10pm drank a beer to get sleepy.
Posted Wednesday, Sep 17 2008 at 05:07 AM
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WDYDT for Tuesday, September 2, 2008
Ran 6 miles doing intervals at 7 pm could not sleep good at all.
Posted Wednesday, Sep 03 2008 at 06:14 PM
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WDYDT for Tuesday, September 23, 2008
Swam 1000 fast 16 minutes, 3 miles on treadmill and 15 minutes spinning
Posted Tuesday, Sep 23 2008 at 09:01 PM
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WDYDT for Tuesday, September 30, 2008
3 hrs spinning on stationary bike
Posted Thursday, Oct 02 2008 at 09:16 AM
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WDYDT for Tuesday, September 9, 2008
my 1st 1hr spin class kicked my butt. 3 miles running. 1000 yards swimming working on technique. Then 10 minute soak in Jacuzzi. I am beat.... 9pm
Posted Tuesday, Sep 09 2008 at 09:37 PM
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WDYDT for Wednesday, August 13, 2008
30 minutes on stationary bike, very sore thighs from the start.
Posted Thursday, Aug 14 2008 at 12:40 PM
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WDYDT for Wednesday, August 20, 2008
1 hour cycling nice and easy pace. 100 crunches, 2 sets of flysand 1 set of curls.
Posted Thursday, Aug 21 2008 at 05:19 AM
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WDYDT for Wednesday, August 27, 2008
30 minute bike ride, 4 miles intervals on treadmill. punching bag 2 minutes hard. 2 sets of 30 reverse single arm lat pulls, with swim stroke arm position. Joined LA fitness. 250 crunches
Posted Thursday, Aug 28 2008 at 11:05 AM
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WDYDT for Wednesday, August 6, 2008
6 miles running, 4.5 out in the 99 degree heat. Got water at 4 mile mark and about passed out. I was again barely moving to stay under 143 bpm. Went to the gym and did 1.5 on treadmill in interval style. 5 sets of poser bicep curls with sissy weights, 5 sets of tricep extensions with sissy weights. 4 sets of leg extensions, again with sissy weight. My knees were extremely sore during these sets. 2hours total.
Posted Wednesday, Aug 06 2008 at 06:23 PM
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WDYDT for Wednesday, December 10, 2008
60 min bike
Posted Saturday, Dec 13 2008 at 12:30 PM
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WDYDT for Wednesday, December 17, 2008
Rest
Posted Thursday, Dec 18 2008 at 07:06 AM
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WDYDT for Wednesday, December 3, 2008
4 miles running easy
Posted Monday, Dec 08 2008 at 03:21 AM
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WDYDT for Wednesday, July 23, 2008
It was a 6 mile day for runing. I did 5 miles before picking up my son, the to the gym. I did my last mile on the treadmill stopping every.20 to do a set of Bicep curls and tri extension, along with shrugs. Arson is working great my 3rd day in. I can see a 4 pack, visible results. I am sweating good, and I am pounding down about 400 grams of protein shake with skim milk. I am taking a multivitamin, fish oil and a BCAA to help restore my muscles.
Posted Tuesday, Jul 29 2008 at 08:21 PM
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WDYDT for Wednesday, July 30, 2008
2000 meter swimming, 500 at 90 tempo using finis metronome warm up.
then 50 kick, 50 free for the next 1000 meters, then 500 cool down.
1 hour on the stationary bike at 19-20 mph.
3 sets of 10 butterfly, with 35lbs weights
Posted Thursday, Jul 31 2008 at 10:44 AM
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WDYDT for Wednesday, November 12, 2008
15 MINUTES ON STATIONARY BIKE, no motivation
Posted Friday, Nov 14 2008 at 11:42 AM
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WDYDT for Wednesday, November 19, 2008
30 minutes cycling
Posted Friday, Nov 28 2008 at 04:57 PM
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WDYDT for Wednesday, November 26, 2008
Rest
Posted Friday, Nov 28 2008 at 04:51 PM
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WDYDT for Wednesday, November 5, 2008
Spin 30 minutes on recumbent bike
Posted Thursday, Nov 06 2008 at 10:36 AM
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WDYDT for Wednesday, October 1, 2008
2 hrs spinning on stationary bike
Posted Thursday, Oct 02 2008 at 09:17 AM
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WDYDT for Wednesday, October 15, 2008
30 minutes spinning and run 2 miles with my 6 year old nice and easy, working out soreness.
Posted Thursday, Oct 16 2008 at 11:34 AM
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WDYDT for Wednesday, October 22, 2008
60 minutes on spin bike 60%. 1400 yards swim, 250 warm up, 200 at 70%, 100x2 at 90-95%, 200 at 70%, 100x2 at 90-95%, 200 at 70%, 150 cool down.
Posted Thursday, Oct 23 2008 at 07:13 AM
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WDYDT for Wednesday, October 29, 2008
Travel, checkin and rest. Start the carb-packing.
Posted Thursday, Nov 06 2008 at 10:51 AM
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WDYDT for Wednesday, October 8, 2008
2 hrs spinning easy plus 2 sets of flys
Posted Thursday, Oct 09 2008 at 09:53 PM
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WDYDT for Wednesday, September 10, 2008
30 minutes spinning at 20 mph pace. 4 set of incline butterfly bench presses and 2 sets of bicep curls.
Posted Friday, Sep 12 2008 at 06:43 AM
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WDYDT for Wednesday, September 17, 2008
4 miles on the treadmill, 10 set of tricep rope extensions and 3 set of bicep curls. 1 hour latin cardio dance class, very good for the hip flexiblity.
Posted Wednesday, Sep 17 2008 at 07:57 PM
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WDYDT for Wednesday, September 24, 2008
3 miles running, 1.5 with Cody to cool down after his cross country meet and another 1.5 on the treadmill, working hard intervals. 1 hour Latin butt wiggling class. Nice and lots of laughs with a student standing in for the instructor. Needed an easy night. I am racing tomorrow.
Posted Thursday, Sep 25 2008 at 12:05 PM
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WDYDT for Wednesday, September 3, 2008
4 miles running and 1000 yards swimming
Posted Wednesday, Sep 03 2008 at 09:04 PM
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WDYDT for Wednesday, September 3, 2008
4 miles running intervals a little easier than last night and 1000 yards swimming
Posted Wednesday, Sep 03 2008 at 09:05 PM
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 YouTube Video Clip
Showing
17 Items
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Realistic Training
Posted Friday, Mar 07 2008 at 08:08 AM
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No Description
Posted Friday, Mar 14 2008 at 11:35 AM
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No Description
Posted Thursday, Mar 27 2008 at 07:27 AM
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A good idea of how the hands should work on the reach phase, or entry
Posted Thursday, Nov 01 2007 at 07:32 AM
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No Description
Posted Thursday, Nov 08 2007 at 04:18 AM
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Swim technique
Posted Thursday, Nov 01 2007 at 08:17 AM
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A good visual on high elbow hook
Posted Thursday, Nov 01 2007 at 07:06 AM
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No Description
Posted Tuesday, May 01 2007 at 05:31 AM
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No Description
Posted Thursday, Nov 08 2007 at 04:30 AM
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Chicago Marathon Documentary
Posted Tuesday, Jan 22 2008 at 10:33 AM
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Chicago Marathon Documentary
Posted Tuesday, Jan 22 2008 at 10:35 AM
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Chicago Marathon Documentary
Posted Tuesday, Jan 22 2008 at 10:36 AM
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Chicago Marathon Documentary
Posted Tuesday, Jan 22 2008 at 10:53 AM
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No Description
Posted Sunday, Dec 23 2007 at 08:51 PM
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A good visual for freestyle form
Posted Thursday, Nov 01 2007 at 07:02 AM
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No Description
Posted Thursday, Nov 08 2007 at 04:02 AM
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Century ride map
Posted Friday, Mar 14 2008 at 10:02 AM
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