d*****n
发帖数: 1875 | 1 Pre-race report
10/2013 run, run and run, milestone: 20 miles/165 minutes
11/2013 – 04/2014 CT indoor , milestone: 261w/20 minutes
07/2014 watch Tour De France
07/2014 first time feel easy at weekly ‘Drop the Doc’ ride 36 miles/A
group
07/2014, first century ride of the year
07/2014, first century ride/11 miles run brick
8/17/2014, IMMT
Things to improve until IM 2015:
1. Eat healthy, monitor weight, cut weight
2. Take fewer races
3. Focus on biking
4. More consistency on CT trainer in April | m******r
发帖数: 9604 | 2 强哥加油！
【在 d*****n 的大作中提到】
: Pre-race report
: 10/2013 run, run and run, milestone: 20 miles/165 minutes
: 11/2013 – 04/2014 CT indoor , milestone: 261w/20 minutes
: 07/2014 watch Tour De France
: 07/2014 first time feel easy at weekly ‘Drop the Doc’ ride 36 miles/A
: group
: 07/2014, first century ride of the year
: 07/2014, first century ride/11 miles run brick
: 8/17/2014, IMMT
: Things to improve until IM 2015:
| d*****n
发帖数: 1875 | 3 8/17 IMMT pace plan:
Swim: 400 meter/10 minutes 800 meter/20 minutes
4 sections, each is 800 meter, then 600 meters
Time: 4x 20 minutes= 80 minutes + 600 meters
Run: 10k/57.5 minutes
4 sections, each is 10k, then 2k
Time: 4 x 57.5 = 3 hours 50 minutes + 2k | i*********5
发帖数: 19210 | 4 好！不过可能跑步会比较难实现。应该用花花的计划：不走。
【在 d*****n 的大作中提到】
: 8/17 IMMT pace plan:
: Swim: 400 meter/10 minutes 800 meter/20 minutes
: 4 sections, each is 800 meter, then 600 meters
: Time: 4x 20 minutes= 80 minutes + 600 meters
: Run: 10k/57.5 minutes
: 4 sections, each is 10k, then 2k
: Time: 4 x 57.5 = 3 hours 50 minutes + 2k
| d*****n
发帖数: 1875 | 5 Bike: 0-45 21m/h 2:08
45-56 19.5/h 0:34
Time: 2:42
Avg: 20.75
【在 d*****n 的大作中提到】
: 8/17 IMMT pace plan:
: Swim: 400 meter/10 minutes 800 meter/20 minutes
: 4 sections, each is 800 meter, then 600 meters
: Time: 4x 20 minutes= 80 minutes + 600 meters
: Run: 10k/57.5 minutes
: 4 sections, each is 10k, then 2k
: Time: 4 x 57.5 = 3 hours 50 minutes + 2k
| d*****n
发帖数: 1875 | 6 I'm going to make my own food this time for IM race.
rice cake.
https://www.youtube.com/watch?v=5UiuqIWGe_s | d*****n
发帖数: 1875 | 7 8/10 group ride, recovery, 45 miles 19.2 m/h
8/12 run 4 miles, swim total 900 yards. 500 yards time trial, 10:04.
8/13 road to Toronto, used to be an unfamilar city. Now I have good friends
living there.
【在 d*****n 的大作中提到】
: Pre-race report
: 10/2013 run, run and run, milestone: 20 miles/165 minutes
: 11/2013 – 04/2014 CT indoor , milestone: 261w/20 minutes
: 07/2014 watch Tour De France
: 07/2014 first time feel easy at weekly ‘Drop the Doc’ ride 36 miles/A
: group
: 07/2014, first century ride of the year
: 07/2014, first century ride/11 miles run brick
: 8/17/2014, IMMT
: Things to improve until IM 2015:
| p********r
发帖数: 3799 | 8 rice cake是个好主意，不过就是粘，而且温度高了，会化开，更粘。 | d*****n
发帖数: 1875 | 9 good thing:
1. Made PR
2. Family vacation with brothers/sisters
need to improve:
1. Watch weather closely and dress accordingly
2. Try the water/road lightly on Friday, rest on Saturday
【在 p********r 的大作中提到】
: rice cake是个好主意，不过就是粘，而且温度高了，会化开，更粘。
| W*******l
发帖数: 1868 | |
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