Fri 31 Dec 10 (AM) [BRICK]

2:15 hour 40 mile Tri-Bike (Cannondale) ride to Chaney Rd and back (50F long sleeve UA w/ windstopper and long sleeve jersey on top, booties, Oakley type shades). (Got a little tired at 20 mile point & towards the end). followed by 1 hour 6 mile run to base n back. (60F long sleeve Ala thermal top, long Nike tights, Oakley type shades, hammer visor)

Pre: Myoplex/ 50F sunny

Ride: 2- 22 oz water, 4-5 perpeteum solids, 1 GU/vanilla

Run: 1 Snickers Marathon bar (melts in mouth good), 3-4 Perpeteum Solids, 1 GU vanilla, 1 grape Fruit Leather (I like the saliva producing quality of the tart fruit leather)

Slow pacing in the first miles of the run worked out pretty well (9:45-10 min miles)
Sent via BB

Thurs 30 Dec 10 (PM)

10 Mile 1+ hour ride w/ Jo on the base (I had the QR bike). Jo ran out of gas. I pushed her back. Biffed it on the sidewalk in front of the school when Joli suddenly stopped. No pre (should have). Water during.
Sent via BB

Fw: Wed 29 Dec (PM)

------Original Message------
From: teamlaws@gmail.com
To: TRI (on WP)
Cc: TRI on Blogger
ReplyTo: teamlaws@gmail.com
Subject: Wed 29 Dec (PM)
Sent: Dec 29, 2010 6:01 PM

Nice 1 hour 20 mile PM ride on the red (gofast) Specialized bike. Got the look pedals on it and it goes real nice. Reset the odo too (and clock). Vanilla GU pre. Water during.
Sent via BB

Sent via BB

Thurs 30 Dec 10 (AM)

30 min Jacobs Ladder foll by 30 min treadmill. Clif pre. Water dur.
Sent via BB

Wed 29 Dec (PM)

Nice 1 hour 20 mile PM ride on the red (gofast) Specialized bike. Got the look pedals on it and it goes real nice. Reset the odo too (and clock). Vanilla GU pre. Water during.
Sent via BB

Wed 29 Dec 10 (AM)

Rest. Woke up feeling cruddy (still)
Sent via BB

Tues 28 Dec 10 (AM)

1 hour treadmill run @ 7.0 followed by 10 min Jacobs Ladder. Sauna. Clif pre.
Sent via BB

Mon 27 Dec 10 (AM)

40 min Jacobs Ladder then 10 min JL. Sauna. Clif bar pre
Sent via BB

Thurs 23 Dec 10 (AM)

1 hour S bike @ gym (still shaking off a cold). Clif bar pre.
Sent via BB

Wed 22 Dec 10 (AM)

Rest. Orlando temple w/ Anyse, Damon & Emmy (& Becky). Was not feeling so hot throughout. Forgot to get tomatoes on the Subway sands. Duh
Sent via BB

Tues 21 Dec 10 (AM)

Rest. Late night (Survivor finale). Bed post midnight up @ 4 not so happy.
Sent via BB

Mon 20 Dec 10 (AM)

1 hour treadmill jaunt (run). Nothing pre :-(
Sent via BB

Sat 18 Dec 10 (AM)

1:48 hour 12 mi AM run (w/ Joli on the bike) to (& around the base). MetRX pre, perpet solids (4) and e gels throughout. Wx was abt 55F and slight drizzle @ times. Good run.
Sent via BB

Fri 17 Dec 10 (AM)

1 hour treadmill run + sauna. Clif pre
Sent via BB

Thurs 16 Dec 10 (AM)

30 min jacobs ladder w/ stretching + sauna. Clif pre
Sent via BB

Tues 14 Dec 10 (AM)

30 min jacobs ladder foll by 10 min Jacobs ladder. 10 min treadmill 10 min s bike. Clif bar pre. Brrrr agn
Sent via BB

Mon 13 Dec 10

1 hour treadmill n 20 min S bike. No food pre. Brrrr! Windy n very cold.
Sent via BB

Sat 11 Dec 10 (AM)

1:38 hr 11 mile run (w/ Joli) from the house to the base (perimeter road) and back. She rode I ran. Perpeteum solids during w/ gel and some fruit leather.

Fri 10 Dec 10 (AM)

1 hour AM run (abt 7 mi/forgot GPS). Cold n clear (abt 37F)
Sent via BB

Thurs 9 dec 10 (AM)

20 min wts (arms) fllwd by 2 sessions on jacobs ladder (20 min/ 10 min). .5 banana pre + apple (thick skin on apple). Cold:32F
Sent via BB

Wed 8 Dec 10 (AM)

40 min jacobs ladder (10X4) followed by 25 min S bike. .5 banana pre + GU (1 ea)
Sent via BB

Tues 7 Dec 10 (AM)

70 min treadmill run followed by 15 min s bike. .5 banana + GU gel pre. Brrrr (20s)
Sent via BB

Mon 6 Dec 10 (AM)

15 treadmill, 15 min weights, 45 min swim. Air temp 39 water temp 82. Easy times.
Sent via BB

Sat 4 Dec 10 (AM)

55 Mile 3:20 min bike ride fm Amelia Island to Blount Island followed by 9.70 mile 90 min run. Bike was good run got challenging but not too bad. The wx was extraordinary!
Sent via BB

Fri 3 Dec 10 (AM)

Rest (sort of). Took the kids to seminary. Bike ride tomorrow.
Sent via BB

Thurs 2 Dec 10 (AM)

Frigid 32-35 dep on source. 1 hour AM swim @ Base Pool. Let's just say it was chilly (w/ no cheese).
Sent via BB

Wed 1 Dec 10 (AM)

1 hour AM swim @ base pool. Nothing to eat pre (oops). :-(
Sent via BB