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N.I.C.K 5K Run, Walk and Crawl Run

Wednesday, November 14, 2012      0 comments

www.active.com/5k-race/f
airview-heights-il/nick-5k
-run-walk-and-crawl-and-he
alth-fair-2013 N.I.C.K 5K Run, Walk and Crawl Run The race is in memory of Nick Brown, who went to be with his Savoir on Aug 20th,... Read more

N.I.C.K Health Fair and 5K Run,Walk, Roll and Crawl

Thursday, October 04, 2012      4 comments

N.I.C.K. Health Fair stands for "Now I Can Know" The race is in honor of my father, Nick Brown, who passed away Aug 20th, 2012. The 5K will be for all ages wanting to participate run or walk. There will be shorter distance races from... Read more

70.3 Ironman Accountability RACE

Saturday, September 22, 2012      4 comments

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 6/10/2012 - 6/16/2012 EXERCISE MINUTES CALORIES BURNED Race Ironman 720 4000... Read more

70.3 Ironman Accountability WK 23

Saturday, September 22, 2012      0 comments

S: REST DAY M: S & R :45 Z2 (at :10, in 5x1 min PU @ 1 min jog) T: C:45 Z2 & R 0:15 Z2 W S & C 1:00 Z2(at :15, in 5x1 PU@ 1 min spin) R: R :40 Z2 (at :10, in 5x1 min PU @ 1 min jog) F: C:15 Z1 - easy Bike safety Check & R :20 Z... Read more

70.3 Ironman Accountability Week 22

Saturday, September 22, 2012      0 comments

WK 22 Su: REST DAY M: S & R :45 Z2 (at :10, in 2x6 min Z4 @ 2 min jog) T: CTrans: :45 Z2 (QC) & R 0:15 Z2 W: S 1:00 Z2(at :45, in 10 min Z4) R: C :45 Z2 (at :30, in 7.5 min Z4) F: (S) & C Trans: 2:00 Z2 (QC) 0:30 Z2 S: ... Read more

70.3 Ironman Accountability Week 21

Friday, June 01, 2012      3 comments

WK 21 Su: REST DAY M: S & R :45 Z2 (at :10, in 3x6 min Z4 @ 2 min jog) T: CTrans: :45 Z2 (QC) & R 0:15 Z2 W: S & C 1:00 Z2(at :40, in 15 min Z4) R: R 1:00 Z2 (at :40, in 10 min Z4) F: (S) & C 2:00 Z2 (at 3:45 insert 10 ... Read more

70.3 Ironman Accountability Week 20

Wednesday, May 23, 2012      2 comments

70.3 Ironman Accountability Week 20 coachhurt.blogspot.com/2
012/05/703-ironman-account
ability-week-20.html Su: REST DAY M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog) T: C Trans: 0:45 Z2 (Q... Read more

70.3 Ironman Accountability 19

Monday, May 14, 2012      3 comments

70.3 Ironman Accountability Week 19 coachhurt.blogspot.com/ WK 19 Su: REST DAY M:S& R 1:00 Z1 to Z2 T: RTrans: 0:45 Z2 (QC) & R 0:15 Z2 W: S& C 1:00 Z2 R: R 1:00 Z2 F: (S) & C 2:00 Z2 S: R 1:30 Z1 ... Read more

70.3 Ironman Accountability Week 18

Monday, May 14, 2012      2 comments

coachhurt.blogspot.com/2
012/05/703-ironman-account
ability-week-18.html 70.3 Ironman Accountability Week 18 WK 18 Su: REST DAY M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog) T: C... Read more

70.3 Ironman Accountability Week 18

Monday, May 14, 2012      1 comments

70.3 Ironman Accountability Week 18 WK 18 Su: REST DAY M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog) T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 min spin) R: R 1:00 Z2 ... Read more

70.3 Ironman Accountability Week 17

Friday, May 11, 2012      3 comments

70.3 Ironman Accountability Week 17 WK 17 Su: REST DAY M: S & R 1:00 Z2 (at :10, in 3x6 min Z4 @ 2 min jog) T: CTrans: 0:45 Z2 (QC) & R 0:30 Z2 W: S & C 1:00 Z2(at :15, in 6x5 min Z4 @ 3 min spin) R: R 1:15 Z2 (at :45, ... Read more

70.3 Ironman Accountability Week 16

Friday, May 11, 2012      1 comments

70.3 Ironman Accountability Week 16 WK 16 Su: REST DAY M: S & R 1:00 Z2 (at :10, in 5X3 min Z4 @ 1 min jog) T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 W: S& C 1:00 Z2(at :15, in 5x5 min Z4 @ 3 min spin) R: R 1:00 Z2 (... Read more

70.3 Ironman Accountability Week 15

Monday, April 16, 2012      5 comments

April 8 -14, 2012 WK 15 Su: REST DAY M: S & R 1:00 Z2 (at :10, in 2x6 min Z4 @2 min jog) T: Trans: 0:45 Z2 (QC) & R0:15 Z2 W: S& C 1:00 Z2(at :15, in 4x5 min Z4 @ 3 min spin) R: R 1:00 Z2 (at :45, in 7.5 min Z4) F: (S) & C... Read more

70.3 Ironman Accountability Week 14

Tuesday, April 10, 2012      3 comments

70.3 Ironman Accountability Week 14 April 1st - 7th WK 14 Su: REST DAY M: S & R 1:00 Z2 (at :10, in 2x4.5 min Z4 @1.5 min jog) T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 W: S & C 1:00 Z2(at :15, in 3x5 min Z4 @ 3 min spin) R:... Read more

70.3 Ironman Accountability Week 13

Tuesday, April 10, 2012      0 comments

70.3 Ironman Accountability Week 13 WK April 25- 21st WK 13 Su: REST DAY M: S &R :45 Z2 (at :10, insert 3X3 min Z4 @ 1 min jog) T: Trans: 0:45 Z2 (QC) &R 0:15 Z2 W: S & 1:00 Z1 (at :15, insert 2x5 min Z4 @ 3 min spin ) R: ... Read more


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