Brian Manners Content Library

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yesterday oct 2nd. Spin bike 1:10 min., treadmill 2 1/2 miles @ 8 min. and one mile @ 6 min. 33 sec pace, also worked out core.

30 miles on bike got cut off by car, helmets do work except when plastic strap breaks and gashes your head..

biked 10 miles in morning 26 minutes all flat of course. Ran 4 miles about 5k race pace (my race pace). think it was around 22 min 20 sec. If that was the right time would be happy with that Sat. at the Tommy May 5k. best timed 5k to date was just under 24 minutes in late May.

Spin trainer at work for 1 1/2 hours then did a 21 min 42 sec 5k (PB) on treadmil in the morningl. Afternoon 6 miles at 9 min miles core work out with a little weights.

Friday did 8 miles on bike and 2 mile run to work because of flat then one 7 minute mile on treadmill followed by core work out.Got a ride home from work because ripped tube and sidewall of tire. kind of sucked because wind would have been at my back and was 65 degrees and sunny.

Yesterday did Tommy May 5k pb @ 22:28. First mile was around 6.32 or around there somewhere, I was a little to winded when timer yelled out at first mile. this year at this time I was lucky to do within 28min. Keith great job @ 22:18! felt tight so ran a mile this morning and in afternoon felt good so rode to work at 85%hr. Got to work and ran a 23:00 5k on treadmill.

reest yesterday. If you think casing 6 year olds around soccer field is rest. ran 6 miles in 50:13 give or take a second or two today worked out core and light weight training.

Tuesday biked 16 miles and ran 4 miles, Weds. biked 20 ran 4 miles. Today biked 26 miles and lifted weights usual core workout also.

yesterday 6.4 mile run 10 mile bike an 3.1 mile run usual core workout and arms. Today 20 miles on bike 3.1 mile run and core workout.

Yesterday 30 mile bike 10 mile run . Today 50 minute spin class 5k run @21min 15 sec. and 500 meter swim

Biked 26miles ran 4 miles

Did Hightstown triathlon sunday. Decent swim only wacked once in the head in pack of lead swimmers. Lost pack after that had to readjust and could not catch back up. Half decent bike. A course with turns every time you get aero with 2 nice steep short hills and one or two hardly noticable inclines. Did not get legs under me until 2nd mile. between 1 n 2nd mile almost lost breakfast from new powerade I tried on bike. Overall 2nd in age group and 13th over all which could be moved to 12 since 11th place missed one loop of bike leg. Monday biked 20-22 miles with sprints and today biked 26 miles and ran 4 miles.

Did Hightstown triathlon sunday. Decent swim only wacked once in the head in pack of lead swimmers. Lost pack after that had to readjust and could not catch back up. Half decent bike. A course with turns every time you get aero with 2 nice steep short hills and one or two hardly noticable inclines. Did not get legs under me until 2nd mile. between 1 n 2nd mile almost lost breakfast from new powerade I tried on bike. Overall 2nd in age group and 13th over all which could be moved to 12 since 11th place missed one loop of bike leg. Monday biked 20-22 miles with sprints and today biked 26 miles and ran 4 miles.

Oct 1st. 45 minutes on spin 40 minutes on treadmill. Afternoon weights work out, legs and shoulders.