 Mark's Content Links
 Mark's Calendar 11/14 | Clearwater, FL | 11/29 | Seattle, WA | 3/27 | CA |
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Since 9/2/2007
 Mark De Lanoy
Third year triathlete. Former pro-inline skater, long track ice speed skater (5/10K TT), Cat 3 bike racer (in the flat/friendly Chicago confines, i.e. criteriums) and now turned tri-geek. Had to learn to swim, already could bike, and now run faster than high school.
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WD YDT (What did you do today?) |
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Training: AM Rode 2 HR's on the trainer this morning. There's fun... Used 3% gradient...
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Most Recent Races |
See all 19 Races  |
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8/29/09 —
Issaquah,
WA
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1:07:20
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7/18/09 —
Chelan,
WA
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5:29:36
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5/30/09 —
Issaquah,
WA
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1:04:38
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There are no messages on this wall yet.
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Newest Content Additions |
10 Entries |
Deleting ...
Added a WDYDT Entry.
WDYDT for Thursday, July 30, 2009
Training: AM Rode 2 HR's on the trainer this morning. There's fun... Used 3% gradient...
Deleting ...
Added a WDYDT Entry.
WDYDT for Wednesday, July 29, 2009
Training: AM: Swam 1 HR, i.e. 400 yd warmup, with 3 * 400 yd intervals with paddles/pull bouy. Then 800 yd technique.
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Added a WDYDT Entry.
WDYDT for Tuesday, July 28, 2009
Training: Ran 4.1 MI in ~31 minutes. Really didn't press it as temp was 97 (in Seattle). Nice dry heat with a touch of humidity. Leg's felt a bit wooden due to the hard ride in the morning.
Deleting ...
Added a WDYDT Entry.
WDYDT for Tuesday, July 28, 2009
Training: AM Swam 2100 yds, i.3. 600, 500, 400, 300, 200, 100 ladders. Finally feeling better, i.e. working on the form and strength. No bad effects from the stretch cordz session from Sunday. Also rode 1 HR @ 3% on the trainer. Legs felt recovered.
Deleting ...
Added a WDYDT Entry.
WDYDT for Sunday, July 26, 2009
Training: AM: Rode indoors for 1HR @ 1%. Easy. Legs felt dead but did I expect after yesterday's marathon session.
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, July 25, 2009
Training: PM: Rode outdoors for 2 HR's. Also ran 0.5 HR easy.
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Added a WDYDT Entry.
WDYDT for Saturday, July 25, 2009
Training: AM: Swam 1 HR ladders, i.e. 500, 400, 300, 200, 100 plus 600 yds of technique. Also rode 1 HR 2% and lifted UB (stretch cordz) and LB (Squats, Seated CR, Leg Extensions, and Leg Curls). Total of 2.5 HR
Deleting ...
Added a WDYDT Entry.
WDYDT for Saturday, July 25, 2009
Training: Rest day, poor motivation especially with Lance climbing Mt. Ventoux, and the Seattle Sounders playing Chicago. TV/lazy/rest day.
Deleting ...
Added a WDYDT Entry.
WDYDT for Friday, July 24, 2009
Training: AM Swam 4 * 25 yd sprints, 4 * 50 yd sprints, 4 *100 yd sprints. Sloowww times for all of this. Worked on lower arm cadence, increasing leg cadence, minimizing body roll. Seemed to get faster later on. 45 min total
Deleting ...
Added a WDYDT Entry.
WDYDT for Thursday, July 23, 2009
Training: AM Rode 1HR @3% on the trainer.
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