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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