Sunday workouts

Did a 38.5 mile ride on some pretty nasty hills in North Georgia... av speed was 17.5 MPH.  the hills really humbled me (and hurt), i'm going to have to walk out some of the lactic acid later today if i expect to run tomorrow morning....

next...

After a week of letting everything interrupt my workouts, i got out this morning for a 6 mi run/walk.
I gotta admit, I might get the old bike out of the shed and dust it off this evening after church.
You guys are contagious!!!

Thanks for sharing your experiences.

NEXT,......

Oh, P.S.  My Captains Choice team won our Employer sponsored 18 hole golf tournament last Friday.  Minor thing, small trophy and a $50 gift card to the Pro Shop for each of us, but it was pretty rewarding for a golfer of my apptitude. And a reasonable sacrfice for missing my Friday workout.

Congrats on the victory.

I went for for a 8.97 mile run.

Tom went for a 8.97 mile run. According to the Nike+ Running Monitor the run took 1 hour 20 minutes and 23 seconds and was done at an average pace of 8:57 per mile.

My tri club is putting on a mock triathlon on August 2nd at Dallas Landing. We're allowed to invited 1 guest, so you're invited if you want to come.

It's short-
300M swim
6 mile bike
2 mile run

OWS to follow mock tri.

Snort. We'll be body marking.

Let me know if you want in.

As for me I did a 2.3 mile walk.

 1.25 miles on the treadmill and some weight training.  I did legs and abs today.  

OK you biker dudes and dudettes,...You got me!

In addition to my Sunday morning run before church, Sunday evening I got the bike out,.... cleaned it up, made some adjustments, and rode out for an 11 mile jaunt. 
When did our area develop so many rolling hils???
Kicked myt butt!!  Major thigh burn. But I liked it.
 
Some toe clips, more air in the tires and a rear view mirror for the handlebars and I'm ready to endure dangers of the two lane back roads.

I got home and my oldest daughter wanted to go for a walk, so I put the bike away and went to the track and did a 2 mile walk with her.

Boo Yah,...3 work outs in one day and I didn't die.  Is that a brick?? A brickette,...cinder block,...cobblestone??

I am taking my body to bed now.

Are you thinking of doing a triathlon?  I've found the training so much fun!  A brick is doing one sport immediately followed by the other swim-bike,  bike-run so you sort of did with the bike-walk! 

YEA!  Another milestone for the old guy! Kinda-sorta.  Thanks for cutting me a little slack on the first effort. 

was supposed to run, but I still can't breathe. 
Stupid summer cold.
I did get in an hour of speedplay on the bike.  Speed intervals alternating between heart rate 2 and descent level speeds on the trainer.

Damn bike quit shifting into the large chain ring again.  It's freaking hard to hit those high speeds without having the big chain ring.

Scott