5 miles UP A MOUNTAIN

We swam in Glen Lake NH this morning for about 20 minutes then we went to the Mooseman Course at Wellington State Park in Bristol to ride.

Swim .53mi http://www.gmap-pedometer.com/?r=3739680

We got to the park and started our ride. It was actually very nice riding along the lake on tight switchback roads. It reminded me of when i was racing motorcycles. So there we are riding and not really knowing where we were going. We took a turn and started up a hill. No problem, we are in NH, you have to like hills. So we're climbing, and climbing, and climbing. The (curse word here) hill never stopped. Rumor has it that we were climbing for over 5 miles. But as they always say, what goes up... on the way down we saw "hill truck" warning signs that said a mile. And we saw a few of them. It ws a good ride and felt really good when it was done. I had never ridden any distance close to that and it felt good. The gearing on my mountain bike limited some speed on the flats and down sections but it wasn't that bad at all.

31.4 mi, avg 15.7 mph, max 45.7 mph :-)

Swim and nice ride

We swam for 10 minutes to see how many laps, then we swam 20 lengths to see our time. After we went for a bike ride around Lake Massabesic.

1200M+
22.8mi (avg 16.2mph) bike

Gorgeous day for a ride

Not a cloud in the sky... I think its 'cause a hurricane is blowing through. I'm riding today into the wind and when the wind dies down my speed increased by 3 mph with peddling any harder. It was like this for over 7 miles. I decided i was tired of it (not tired) so i turned around. I was working for 12-14 mph and after the turnaround i was cruising at 23 mph and top out. (mountain bike with road tires.)

18.5 miles (avg 16.2 mph)

FUND RAISING DINNER TONIGHT at Shorty's in Manchester
If you go be sure to put your receipt in the container at the front.

Brick workout

So i think the name brick workout came from the way your legs feel when you are done...(tahnks Carlos. Great joke.) We started in the pool and did a nice little swim, then drove to Lake Massabesic and rode a little. (There were some nice steep hills. That which does not kill us makes us stronger. Can I get an Amen!!! Then we put our bikes down and did a little trail run. What a fun way to send and entire morning.

1600M
15mi bike
20 min run (ap. 2.3mi)

Outside is the nice side.

I started out on cool crisp morning absent from the constant roar of nearby traffic. When all of a sudden honk honk honk. I looked for the car accident but none could be found. Then two Canadian geese rise out of the clearing above the pond, zzwwwooooppp, zzwwwooooppp goes the sound of their wings as they gain altitude and honk out of sight. I clip my feet into my peddles and start my ride to the Y to swim.

1500M swim
10.6 mi bike

Two days off feeling good

I was busy the last few days finishing my triathlon "Coloring for a Cure" coloring book (see sample pages on my site www.luongoart.com) and getting fund-raising dinners set up. We have 3 scheduled.

Kickin’ Cancer Fundraiser Dinner

Shorty’s Mexican Roadhouse

Northside Plaza, 1050 Bicentennial Drive, Manchester NH 03104
(603) 625-1730

Thursday April 29 All day 15% of food sales (Receipts from meal MUST be placed in container at hostess desk) go to support Tony Luongo’s participation in The Leukemia & Lymphoma Society’s Mooseman Triathlon. For more info, or to donate visit www.luongoart.com.

Kickin’ Cancer Fundraiser Dinner Event

900 Degrees Pizzeria

50 Dow St. Manchester, NH 03101

(603) 641-0900

Wednesday May 12 5-9 Great Food, Great Cause. Silent Auction, 50/50 raffle and exclusive triathlon coloring books illustrated by Tony Luongo. Portion of sales of “Triathlon Triple” from Sunday May 9-Wednesday May 12 go to support Tony Luongo’s participation in The Leukemia & Lymphoma Society’s Mooseman Triathlon. For more info, or to donate visit www.luongoart.com.

Kickin’ Cancer Fundraiser Dinner Event

Newtowne Grille

838 Boston Rd. Billerica, MA 01821

(978) 667-0021

Monday May 17 5-9 Great Food, Great Cause. Silent Auction and 50/50 raffle

20% of food sales go to support Tony Luongo’s participation in The Leukemia & Lymphoma Society’s Mooseman Triathlon. For more info, or to donate visit www.luongoart.com.

Oh and my workout... I biked to the Y swam 1500m biked home.

1500m
5mi

Group Ride 1

We swam and did 5x200. I think a few of them i lost count and did some 250s. After that we went to Lake Massabesic and took a 13.5 mile bike ride. We ended up with some city riding so the light and traffic didn't help to keep the pace and training up. I'm planning on going out this week for a 20 mile ride. I am using a mountain bike that I replaced the knobby tires with slicks. The decreased resistance and higher pressure really made a difference.

5x200
13.5 (avg. spd 12.7 mph)

I'm Back and having a great time.

Had a stomach bug or food poisoning or something. (It might be all the pool water I've been drinking lately.) I didn't train Tuesday or Wednesday and i didn't feel that good today either. But i got back in the pool and my stomach felt funny the entire time but i felt good swimming. I Did a pyramid workout after warm up. 25-50-75-100-150-200 and back down w/20-30sec rest between.

Then i biked 4.25 miles to the track and did a little speed work running about 8x1 lap (1/4 mile) ave about 1:26 ish. I felt like I wasn't going that fast but working hard so I tried easing up... I don't know. This rambling is why I paint.

Last months mileage
42.24 miles less miles on the road tons more time in the pool.

Swimming and love'n it

I swam today at the Y. I focused on getting my head down and when i am going to breathe. I also worked on putting my arms in the water instead of may arms just going in the water and that really helped too. After my swim i went to the stationary bike and just pedaled. I was tired but it felt great to be inside on such a beautiful day.

3x50 drills, 4x75, 3x100, 4x50, 3x50 drills
10.44@33:00 s-bike