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Kia Kaha

Tuesday, December 9, 2014. Deciding whether to do this again. Tuesday, March 4, 2014. Week of March 3. Short run after work. 3miles, over the track, 24 min.fastest time on that course in a while. Knee pain has moved. More of a dull ache above the knee, in the lower quad. Much better than the sharp pain behind the knee cap. Noah came over and we got his bow glued up and in the oven. In Estes with K. In Estes with K. Wk of Feb 24th. F4 Spin -decent shot at it . unable to do the big gear stuff. Treadmill ru...

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Kia Kaha | prmazza.blogspot.com Reviews

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Tuesday, December 9, 2014. Deciding whether to do this again. Tuesday, March 4, 2014. Week of March 3. Short run after work. 3miles, over the track, 24 min.fastest time on that course in a while. Knee pain has moved. More of a dull ache above the knee, in the lower quad. Much better than the sharp pain behind the knee cap. Noah came over and we got his bow glued up and in the oven. In Estes with K. In Estes with K. Wk of Feb 24th. F4 Spin -decent shot at it . unable to do the big gear stuff. Treadmill ru...

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10 fri off

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posted by,philip,2 comments,tues,f4 spin,thur,no comments,nothin,tues rest,fri off,ironman thoughts,kia kaha,older posts,about me,interesting reads,hang nine,coach gordo,counter

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Kia Kaha | prmazza.blogspot.com Reviews

https://prmazza.blogspot.com

Tuesday, December 9, 2014. Deciding whether to do this again. Tuesday, March 4, 2014. Week of March 3. Short run after work. 3miles, over the track, 24 min.fastest time on that course in a while. Knee pain has moved. More of a dull ache above the knee, in the lower quad. Much better than the sharp pain behind the knee cap. Noah came over and we got his bow glued up and in the oven. In Estes with K. In Estes with K. Wk of Feb 24th. F4 Spin -decent shot at it . unable to do the big gear stuff. Treadmill ru...

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prmazza.blogspot.com

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Kia Kaha: Week of March 3

http://prmazza.blogspot.com/2014/03/week-of-march-3.html

Tuesday, March 4, 2014. Week of March 3. Short run after work. 3miles, over the track, 24 min.fastest time on that course in a while. Knee pain has moved. More of a dull ache above the knee, in the lower quad. Much better than the sharp pain behind the knee cap. Noah came over and we got his bow glued up and in the oven. In Estes with K. In Estes with K. Subscribe to: Post Comments (Atom). Bike Test 170 watts for 20 minutes. Run Test Sept F4 4miler 30:30 VDOT = 41. View my complete profile. Dash and Dine...

2

Kia Kaha: Week of Feb 17th

http://prmazza.blogspot.com/2014/02/week-of-feb-17th.html

Monday, February 17, 2014. Week of Feb 17th. Rehab week on the knee. Will roll out and stretch quads, lower legs and hip flexors/psoas 3 times per day. If after this week, I'm still dealing with knee pain, its off to find a PT. I figure this will work because massaging my quad and stretching my hip flexors brings immediate relief. F4 Spin - lead the workouts. Trip down to Swim labs. Day off.lots of naps. I don't remember most of the week for workouts. Another horrible week at work. Earth day 5k 5/1 20:13.

3

Kia Kaha: Ironman thoughts

http://prmazza.blogspot.com/2014/01/ironman-thoughts.html

Monday, January 27, 2014. For me to have a good race day:. Be patient and enjoy being out there. Get my FTP up as high as possible through the end of April.then practice riding at 75 to 85 % of that. 150 Watts should get me close to 20 mph. 180 Watts is good for 22.5 on those roads with decent weather. For the run, being smart on the bike is the biggest factor. For run fitness, its the same as the bike, work on my 5k/10k speed through April, then practice running at 75 to 85 % of that. Indoor 5k test 3/1...

4

Kia Kaha: Week of Feb 3rd

http://prmazza.blogspot.com/2014/02/week-of-feb-3rd.html

Monday, February 3, 2014. Week of Feb 3rd. Mon -Treadmill run at lunch. 4 miles, hill workout, level 4 at 9min/mile pace. Massage in evening. Wed - two F4 spins. 4x1'/1' 150W/Z1, 4x1'/1' 160W/z1, 1x6 min Zone 4. 3x 30"/30" `180W. Thur - Run 5.5miles on the treadmill. left knee hurt at beginning and end. 11x400 at 7:28 pace. Sat -F4 run on the ice. 4.5 miles (also very chilly form clinic for IM folks). Sun - spin inside. 5x5'(3') around 185W for the ON. Then 8' at 145W. Subscribe to: Post Comments (Atom).

5

Kia Kaha: Week of Feb 10th

http://prmazza.blogspot.com/2014/02/week-of-feb-10th.html

Tuesday, February 11, 2014. Week of Feb 10th. Treadmill run evening. 4.8 miles, interval program. had lights off, TV on on the Olympics and music. Set the mill for 54 minutes and 7.6 mph. the peak intervals were 1:45 at 8 % at 7:53 pace. the rests were pretty long. Not sure if I like that program or not. Nothing.worked too long. Planned spin. MS: 15' (4') @ 95-100%/Zone4/Hard, 20' (4') @ 95-100%/Zone4/Hard, 15' (4') @ 95-100%/Zone4/Hard.). Subscribe to: Post Comments (Atom). View my complete profile.

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georgezack.wordpress.com

Friday 091898 | Hang Nine

https://georgezack.wordpress.com/2009/09/18/friday-091898

One jogger’s journey to a mountain and back. September 18, 2009. Met up with Rick M. From Highgear this AM. He is out for the Bolder Backroads Marathon. 160; It was good to meet up with him in the real-net versus the intratubes. We did the tour of Green. 5.5 miles and 2500 feet of climbing. You can nominate your mountain and ultra runners of the year. I sent in nominations for Parr and Gates. PM five miles with PM. Good drill workout post. That is making the rounds of the internet. Filed in Green Mtn.

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Kia Kaha

Tuesday, December 9, 2014. Deciding whether to do this again. Tuesday, March 4, 2014. Week of March 3. Short run after work. 3miles, over the track, 24 min.fastest time on that course in a while. Knee pain has moved. More of a dull ache above the knee, in the lower quad. Much better than the sharp pain behind the knee cap. Noah came over and we got his bow glued up and in the oven. In Estes with K. In Estes with K. Wk of Feb 24th. F4 Spin -decent shot at it . unable to do the big gear stuff. Treadmill ru...

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