Tues 30 Aug 11 (AM)

10 mile AM run from house to town, up to Serra cross n back.

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Wed 31 Aug 11 (AM)

25 mile spec Mtn bike ride up coast past State Beach. Gel.

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Thurs 1 Sep 11 (AM)

Rest. Hope for bike this PM.

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Thurs 14 Jul 11 (AM)

1:40 hr 10.3 mile run. Loma to pier up Ash over to foothill n back. Tired now.

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Mon 11 Jul 11 (AM)

1+ hr AM run. Up skyline (top, mid, mid w/walk) then around the trail n back. GPS got stopped (argh). Good.

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Fri 8 Jul 11 (AM)

1:24 hr 9.6 mi AM run to end of pier n back. Good run. Abt 62F

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Mon 4 Jul 11 (PM)

2:41:21 hr 42.32 mi ride from house to Ojai valley trail end n back. Very hot in Ojai. Good tho.

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Fri 1 Jul 11 (AM)

--rest--

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Thurs 30 Jun 11

Great AM run up Skyline, then trail loop in Arroyo Verde. Abt 6 miles or so (dumb GPS wouldn't ring in). Good otherwise.

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Mon 27 Jun 11 (AM)

1:02 hr 7 mi am run down Loma Vista across Seaward up Foothill to Victoria n home. Got some avocados for my trouble on Foothill. Clear n not so cool.

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Sat 25 Jun 11 (AM)

2:56:37 hr 51.07 mi ride on cannondale w old look pedals. Not so much on the pedals (starts are a bit rough). Misty in valley clear up top. Nice.

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Thurs 23 Jun 11 (AM)

1:01:25 hr 6.25 mi AM run down Loma Vista thn up Foothill. Foggy n misty. Good.

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Monday 20 Jun 11

54:05 min 5 mile AM butt kicking run up Skyline (2x). Yowzah!

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Sat 18 Jun 11 (AM)

2:58 hr 50.02 mile jaunt to Santa Paula, up the canyon, to Ojai, and down. Wx was perfect. AGAIN.

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Fri 17 Jun 11

Metson gym workout. Upper body + stretch. Happy Friday.

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Thurs 16 Jun 11 (AM)

-Rest-

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Tues 14 Jun 11 (AM)

59:16 min 5.01 mi AM trail run + down Victoria. Good one. Misty + foggy. A few bunnies.

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Mon 13 Jun 11 (AM)

1+ hr upper body wkout @ M gym. Good.

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Sat 11 Jun 11 (AM)

2:59 hr 50.23 mile AM Ventura to Santa Paula to Ojai to Ventura. Misty n cool. Started 0638 hrs. Good ride alone.

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Thurs 9 Jun 11 (AM)

Rest + some light pilates. Workout post wk at Metson gym.

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Fri 10 Jun 11 (AM)

53:18 min 5.50 mile AM run to foothill dr down into town. Cool n misty

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Tues 7 Jun 11 (AM)

1:04 hr 4.96 mi trail run in Aroyo Verde. The vistas were excellent. Nice quad buster.

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Sat 4 Jun 11 ( AM)

Crazy nice AM ride w/ the Channel Islands Bike Club. Ventura to Santa Paula up the canyon to Ojai then back down to ventura. Abt 56 miles or so. The goobs I was riding with stopped for coffee and muffins in Ojai. It was a good ride, very scenic. The 7 mile uphill was challenging followed by a great downhill section back. The wx was insanely nice!!

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Tues 31 May 11 (AM)

7.85 mile AM run above Byron house (+ trails). Awesome.

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1:11 hr 15.35 mi mtn bike ride in hills n foothill dr. Pure nirvana lemon groves.

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Mon 24 May 11 (AM)
1 hour AM swim at base pool

Fri 20 May 11 (AM)

Rest. NPSB ops on tap.
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Thurs 19 May 11 (AM)

45 Min AM swim @ base pool. Banana pre
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Wed 18 May 11 (AM)

30 min s bike, 15 min concept 2 rower. Banana pre.
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Tues 17 May 11 (AM)

1 hour AM lap swim @ base pool. Banana pre
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Mon 16 May 11 (AM)

41:50 min 5 mile AM run on track. Banana + gel pre. Water during. Good run
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Fri 13 May 11 (AM)

1 hour s bike ride @ gym. Easy recovery. No pre
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Thurs 12 May 11 (AM)

30 min AM run on track @ base. Banana pre. Major bathroom disruption during. Thank you ball field heads.
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Wed 11 May 11 (AM)

1 hour swim @ base pool. Water a balmy 86F. Too hot really. GU pre
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Mon 9 May 11 (AM)

Easy s bike + easy tread. 70.3 went pretty well on Sat.
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Thurs 5 May 11 (AM)

--rest--day b4 the day!
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Wed 4 May 11 (AM)

1 hour 6 mile AM run MetRX pre. Water during.
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Tues 3 May 11 (AM)

58:15 minute 6.21 mile AM run along Pensacola waterfront. Nice 20 min Pilates session post. MetRX pre. Water during.
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Mon 2 May 11 (AM)

1 hour AM swim @ base pool. Gel pre.
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Sat 30 Apr 11 (AM)

2:49 hour 50.53 mile tri bike (cannondale) ride Avg speed: 17.9 mph. Same fueling as las Sat. Banana added.

1:36 hour 10 mile run followed. 2 22 oz water, clif, perpet solids Avg pace 9:37
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Tues/Wed 27/28 Apr 11

Rest (haha) while preparing n executing move from Rindle Tr to lodging. Sore but unbowed at the moment.
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Mon 25 Apr 11 (AM)

1 hour AM swim @ SC pool w/ newly repaired wetsuit. Went well. Banana + little gel pre
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Sat 23 Apr 11 (AM) [brick]

3+ hour 60 mile tri-bike (cannondale) bike ride out past Waverly n back. 18.7 mph average. 4 botts of fluid (2 perpet, 2 endurolyte fizz), 2 fruit snacks, 1 container of hammer gel, 5+ perpet solids

Foll by 1:37 hour 10 mile run (africa hot @ end) fruit leather, 2 waters, 3-4 perpet solids. Flagging @ end. Ugh it was hot. Small blister in R 2nd toe (need body glide.)
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Thurs 21 Apr 11 (AM)

30 min AM swim @ base pool. Apple + gel pre.
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Wed 20 Apr 11 (PM)

1:35:47 hour 30.50 mile Post dinner tri-bike (Cannondale) bike ride over to St Marys rd up n down (multiple) n back. Avg speed: 19.1. Good stuff. 2 endurolyte pills pre, gel, water, n fruit rollup during.
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Wed 20 Apr 11 (PM)

30 min lap swim @ SC pool.
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Wed 20 Apr 11 (AM)

1:15 hour AM lap swim @ base pool. Gel pre. Pool refurb is nice
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Tue 19 Apr 11 (AM)

1:12:45 hour 8.23 mile run on track. Gel + perpet solid (1) pre
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Mon 18 Apr 11 (AM)

1 hour AM swim @ SC pool. It was heated & felt pretty good. Air abt 50F. Banana + gel pre.
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Sat 16 Apr 11 (AM)

Brick (bike/run)

3:11:35 hour 60+ mile Cannondale tri bike ride 30 out n back.
MetRX pre, banana, 3 22 oz water (2 2 scoop perpet), 5 perpet solids, 5-6 gels
48:57 min 5 mile run (ouch @ end). Sun came out n made it quite hot. Some clif bar (shoulda brought gel) 1 water (shoulda brought more) ho hum
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Fri 15 Apr 11 (AM)

--rest--
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Thurs 14 Apr 11 (PM)

20.50 mile 1:06 hour Specialized bike ride to base n back
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Thurs 14 Apr 11 (AM)

29:46 min 3.27 mi run on track. Banana + 1 perpet solid pre. Cool out. Tread + s bike + stretch post
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Wed 13 Apr 11 (AM)

1 hour AM swim @ SC. Gu + banana pre. Goos swim.
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Tue 12 Apr 11 (AM)

31:23 min 3.58 mile run on track + tread 30 min. Banana pre + 1 perpet solid.
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Mon 11 Apr 11 (PM)

30 min lap swim @ SC pool (after a wardrobe malfunction/zipper wouldn't go up)
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Mon 11 Apr 11 (AM)

1:06:48 hour 8 mile run on track. Banana pre + 1 perpetuem solid during. 1 22 oz water
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Sat 9 Apr 11 (AM)

3:40 hour 70.02 mile tri bike ride. Home to bike shop to Waverly n back. Sun got up for the last part. Avg speed: 19.1 mph. Gel (4-5) banana, clif mojo bar, 4-5 perpet bars, 3.5 water bottles. Good ride. Lost the group just south of Woodbine.
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Fri 8 Apr 11 (AM)

20 min pilates
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Thurs 7 Apr 11 (PM)

1:07 hour 20.43 mile PM ride to base fire road, state park n back. Red Specialized bike.
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Thurs 7 Apr 11 (AM)

20 min pilates foll by 20 min s bike foll by a little tread.
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Wed 6 Apr 11 (PM)

1 hour PM swim @ SC pool. No pre. Good swim all the same.
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Wed 6 Apr 11 (AM)

1:06 hour 7.56 mi run on track. Conditions perfect! Banana pre 1 perpet solid
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Tue 5 Apr 11 (AM)

Stretch + kettleballs + 30 min s bike. Banana pre.
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Mon 4 Apr 11 (AM)

56:41 min 6.51 mile run on tack at base. No food pre. 1 22 oz water during. Hungry now.
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Sat 2 Apr 11 (AM)

60.51 mile 3;19 hour cannondale tri-bike ride. House to bike shop then White Oak n back. Wx was unreal nice. 5 perpet solids, 5 gels, banana, 2 22 oz perpet liquid 1 22 ox water.
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Fri 1 Apr 11 (PM)

30 min swim @ SC pool
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1 Apr 11 (AM)

Stretch + kettleballs + s bike. Seriously!
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Thurs 31 Mar 11 (PM)

20 min swim (wow) n the SC pool. Yips
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Thurs 31 Mar 11 (AM)

--rest-- (woke up sniffly/sneezy)
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Wed 30 Mar 11 (PM)

19.05 mile 1:01 hour PM ride to base + state park ramp n home. Red cannondale bike. Roads wet but passable. Good ride.
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Wed 30 Mar 11 (AM)

--rest-- rainy day. Area behind small toes on left foot is sore.
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Tue 29 Mar 11 (PM)

1:18 hour 15.16 mile mtn bike ride w/ BL. Round the neighborhood.
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Tue 29 Mar 11 (AM)

43;05 min 5 mi run on track + 15 min s bike + stretch.
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Mon 28 Mar 11 (AM)

35 min run (yes, actual run!) on the track foll by 20 min s bike. Yips
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Sat 26 Mar 11 (PM)

1:07:46 hour 20.93 mi Red Specialized ride w/ new Look Leo pedals. Felt pretty good. Avg speed 18.5 mph. (Base fire road to hwy 40 State Park boat ramp n back.
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Sat 26 Mar 11 (AM)

20+ mi AM ride w/ BL through Ft Clinch State Park near Fernandina Beach, Fl. Mtn bikes.
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Fri 25 Mar 11 (AM)

Light stretch
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Thurs 24 Mar 11 (AM)

Stretch + s bike + 15 run on treadmill. Ho hum
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Wed 23 Mar 11 (AM)

Stretch + some s bike + some tread
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Tue 22 Mar 11 (PM)

35.53 mi 1:49 hour ride to Woodbine n back (cannondale tri bike). 19.5 mph/avg. Good ride. Clif pre + 2 waters + bar @ Woodbine. Felt strong throughout.
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21 Mar 11 (AM)

Stretch + 10 min run on tread + 40 min S bike
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Sat 19 Mar 11 (AM)

~3 hour ~58 mi ride (group kinda) ride. Home to bike shop (around the block a few Xs), out to Woodbine store n back. Unsure of the mileage due to GPS stopping @ 32 mi. Pretty good ride. Legs felt heavy abt mile 35. Good overall. Myo pre. Banana, gel, w perpet solid. Banana + strawberry milk @ Woodbine. Some water.
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Fri 18 Mar 11 (AM)

Pilates + 30 min bike + 20 min tread
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Thurs 17 Mar 11 (AM)

Light stretch (no gym)
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Wed 16 Mar 11 (PM)

26.07 mi/1:23 hour cannondale bike ride fm house to Point Peter (Cumberland Harbour). 18.8 mph/avg.
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Wed 16 Mar 11 (AM)

Pilates + 30 min bike (recub + upright)
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Tue 15 Mar 11 (PM)

17 min 5.23 mi cannondale bike ride. Aero bars installed. Yips. It's good.
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Tue 15 Mar 11 (AM)

Pilates + 25 min recumbant bike. L behind toes is sore. Ugh.
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Mon 14 Mar 11 (PM)

PM bike ride in neighborhood w/ BL. 5 mi
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Mon 14 Mar 11 (AM)

--rest-- left small toes sore (from Sat ride?)
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Sat 9 Mar 11 (AM)

BIKE RIDE! Woah it felt good. 15.79 mi 52 min
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Thurs 10 Mar 11 (AM)

--rest day--
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Wed 9 Mar 11 (AM)

Stretch + 30 min bike + 15 min treadmill. Beauty day
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Tue 8 Mar 11 (AM)

Pilates + treadmill. Ankle R near end of healing process
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Mon 7 Mar 11 (AM)

Pilates + 25 min upright bike. Unbelievably I might b on the tail end of the tendonitis. Yesss
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Fri 4 Mar 11 (AM)

Pilates + 20 min on the recumbant bike! yips
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Thurs 3 Mar 11 (AM)

Pilates (argh). R ankle still swollen.
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Wed 2 Mar 11 (AM)

Pilates + stretch.
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Tue 1 Mar 11 (AM)

Pilates @ gym + stretching. R ankle sore
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Mon 28 Feb 11 (AM)

Pilates @ gym. R ankle now discolored. Ugh
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Fri 25 feb 11 (AM)

Pilates + stretch. Ankle sore. R has decided to swell. Banana pre
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Thurs 24 Feb 11 (AM)

Pilates + stretch. Ankle still sore. Would u believe the R ankle is slightly swollen. Beyond disbelief
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Wed 23 Feb 11 (AM)

Pilates (again) some lt weights. Left gym @ 0630. Caught a nicer bass this AM
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Tue 22 Feb 11 (AM)

Ankle less sore today. Pilates + stretching. Short fishing post. Caught 1 little one.
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Mon 21 Feb 11 (AM)

2.5 mi walk w/ Becky foll by 20 min pilates. Ankle still sore. Top of R foot near pinky toe slightly swollen.
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Sat 19 Feb 11 (AM)

Pilates (20 min). Ankle still sore.
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Thurs 17 Feb 11 (AM)

Ankle less sore this AM! Yips. Pilates + stretching this AM.
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Wed 16 Feb 11 (AM)

Pilates + weights. Same old same old. Getting really old.
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Tue 15 Feb 11 (AM)

Pilates + lt weights. Banana pre. Sauna post
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Mon 14 Feb 11

Same old same old @ the gym. Pilates + light weights. Ankle still sore. Grrr
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Fri 11 Feb 11

Upper body + stretching. Man I need some cardio. Holy moly. Apple pre
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Thurs 10 Feb 11 (AM)

Upper body + pilates. Some sauna post. Chuckwagon pre
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Wed 9 Feb 11 (AM)

Back @ the gym! For upper body stuff. Ahhhh. Outside left ankle still slightly swollen. Banana pre
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Tue 8 Feb 11 (AM)

20 min pilates. Ankle sore (outside edge left ankle)
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Mon 7 Feb 11 (AM)

20 min pilates + sore ankle L (outboard)
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Sat 5 Feb 11 (AM)

20 min pilates. Ankle still sore.
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Fri 4 Feb 11 (AM)

20 min pilates (rest) again. Swelling down a bit.
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Thurs 3 Feb 11 (AM)

20 min pilates. Ankle still swollen and sore.
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Wed 2 Feb 11 (AM)

20 min pilates + sleep in. Ankle still sore & now R elbow too. The word is Progressive.
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Tue 1 Feb 11 (AM)

1 hour AM swim @ Base Pool. Ankle still sore. Sheesh.
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Mon 31 Jan 11 (AM)

1 hour AM swim @ base pool. Ankle is finally ascending from the funk. 55F this AM. Nice. Banana pre
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Sat 29 Jan 11 (AM)

28.85 mi 2:19 hour mtn bike ride w/ Becky and the Camden Cycling group @ the Baldwin, Fl rail/trail (paved). Pretty nice scenery & excellent wx. Banana @ midpoint + snickers marathon bar. Cereal w/ raisins/banana pre. 2 waters during. Ankle still slightly swollen but hopefully on the mend.
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Fri 28 Jan 11 (AM)

--rest--
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Thurs 27 jan 11 (AM)

More upper body stuff. Ankle still swollen (blah). Banana pre
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Wed 26 Jan 11 (AM)

Upper body + stretching. Banana pre. Ankle (L) still sore. C'mon ankle!
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Tues 25 Jan 11 (AM)

20 min pilates (got up to a bruised L ankle/inner)
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Mon 24 Jan 11 (AM)

1 hour jacobs ladder foll by tread for 10-15 min foll by sauna. Banana pre
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Sat 22 Jan 11 (AM/PM)

Nice AM/PM ride. 4:30 hours riding time 5:00 hours TT. 80 miles TDist. Red Specialized bike. Rode home to bike shop 0730 no one there. Ride around St Marys then out Point Peter Rd n through Cumberland Harbour development (swanky). Then met up w/ other riders rode spur 40, winding road, colerain, to hwy 17 & out to Woodbine n back. Wx cool/cold 40s to start 51 @ end. Windy. Nutrition 5-6 perpet solids 22 oz perpet liquid, 22 oz water, honey stinger, 2 vanilla GU w/ caffeine, 1 apple, 1 banana, choc milk & banana (@ store in Woodbine)
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Fri 21 Jan 11 (AM)

Light workout. S bike, tread, stretch. Banana pre.
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Thurs 20 jan 11 (AM)

30 min Jacobs ladder foill by some stretches n swiss ball. Clif pre
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Wed 19 Jan 11 (PM)

Pilates (20 min)
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Wed 19 Jan 11 (AM)

Nice 1 hour swim @ base pool (1st one in a number of weeks). Water was 82F air 53F (misty). Sauna for 10 min or so post. Banana + sm piece of clif pre.
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Tues 18 jan 11 (PM)

Post temple bike (Cannondale) ride in near perfect conditions. 3 hour 56.38 mi ride to Waverly store n back. Kept the cadence above 80 ppm and the avg spd overall was 19! I impressed myself. Guess I've got some cycling endurance!
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Tues 18 jab 11 (AM)

Orlando temple (rest)
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Mon 17 Jan 11 (AM/PM)

MLK day. Rain all day so no outdoor wkout. Pilates (20 min) in the AM
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Mon 17 Jan 11 (AM)

20 min pilates (feels good)
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Sat 15 Jan 11 (AM)

AM ride (red Specialized) w/ Camden Bikes. 3:23 hour 56.23 mi ride St Marys to Woodbine store n back. Group got split in front of base. Never got back together. Gel pre, 2 during, along w Clif type bar, and 4-5 perpet solids. Choc milk bought @ store in Woodbine. 30s @ start warmed up to 50F or so. A little wind but sunny. Nice overall. The red bike seems long and big. Goes fast tho!
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Thurs 13 Jan 11 (AM)

Weights (upper) for 45 min foll by 30 min Jacobs ladder. Banana pre. Brrr cold this AM
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Wed 12 Jan 11

1 hour Jacobs Ladder foll by 5 min bonus jl. Clif pre.
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Tues 11 Jan 11 (AM)

15 min S bike, 35 min upper body (machines), sauna. Clif pre.
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Mon 10 jan 11 (AM)

1 hour am Jacobs ladder foll by some s bike + stretch. Clif mojo pre + water.
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Sat 8 Jan 11 (AM)

40 Mile 2 hour AM ride 2 Chaney rd n back. Rode the newly tuned QR bike (it's sweet). Banana + gel pre. 4 Perpeteum solids during + gel at 20 mi mark. Good ride.
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Fri 7 jan 11 (AM)

1 hour Jacobs Ladder + some abs on machine. Clif pre + water.
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Thurs 6 Jan 11 (AM)

10 min Jacobs Ladder foll by 1:01 hour 6.86 mile am run (outside!). 57F (ideal) 4 a nice run. Banana pre w/ gel chaser. Water and 1 perpet solid during. Stretching post.
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5 Jan 11 (AM)

1 hour weights (upper body) & stretch. Clif pre + water
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Tues 4 Jan 11 (AM)

1 hour Jacobs Ladder foll by 15 min cool down on S bike. Clif/water pre.
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Mon 3 Jan 11 (AM)

1 hour shot of Jacobs Ladder foll by 10-15 min S bike. Water n Clif Mojo Bar (peanut butter pretzel/yum)
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