Sérgio Marques Blog

Sergio- we should have a a fountain of permanent “fresh” coffee around here.
Paulo- ………
Jonnhy- that would be bad, paulo would be hiper everyday…
Paulo- ………
Sergio- thats impossible, there is no way paulo is hiper, with anything.

YES, we are that tired. except Paulo Of course, he is creating some roots with the chair 

so today after my 4.7km swim we decided todo somewar paints for the 4h ride with ZN3. jonny did it with sunscreen, i chose coffee so we went for another fight with the wind

still a short run to go, so im relaxing. i decided to take a shot of my trek equinox ttx 9.9ssl (i love that model name) from the spot i am at the moment, the couch

im am lucky to have my camera and computer within reach a lot harder is to get up a get some coffee.

…well at least most of the hard work is done…

me and jonny went for the final workout of the week, 6h ride with a good pace and a total of 2h of intervals!! after that a 40 min run that was suposed to be hard.

I wasnt that strong but i guess nobody is after such a big week. i paced my good friend jonny almost all the way. both of us where pretty much trying to do our best

200+ with a ton of wind coming back in the ride 3h at this road and then come back course. After that the run, it wasnt that tough for me as when i was opening my stripe to strech the legs (!!!!) my butt muscle, pyriformis maybe, started to hurt a bit too much. i stoped at 10 min and then came back to the apartment slowly, the pain kinda went away so i tried to run faster again and 2 minutes or so after that i just did the rest of the 40min running at a slow pace. no time to risk, im fine now. Anyway a fine workout to celebrate we went to coldstone for some icecream with the boss Danny and Misha     hmmmmmm.
 

monday is a easy day but there are still a lot of hard workouts to do around here

so here is a overview of my week (so far)

monday:
5.5km swim
2h ride
1:05 run

(felt exausted, wasted, empty etc)

tuesday:
5.5 km swim
5:10 ride
55min run

(Blew up again at 3h)

wednesday:
2:30 ride
5.4km Swim
3h run

(Felt some good legs in the run but didnt pushed too much)

thursday

4:30 ride
50 min run

(good ride, with 1h ZN3 at the end, finally)

friday:

1:30 ride
5.6 km swim
1:50 run

(1:10 of tempo running, felt fast and steady swim was very good)

saturday

3h ride
4.5km swim
50min run

(tired from the run but swim was good)

tomorrow:
6h ride + 40min run….ouch

later i will talk a bit of my week, now its riding time.

me (with a bad eye) and Khai the master

me and Jonny

me and the boss Danny, in a titanic battle of Lisbon VS las cruces tan

some of us warming up

LOL

waiting for FOOOOOD

me and someone

me in meditation mode

here is the pool video

and Khai explains why

great!!!

and another member answers the dreadfull questions, this time is Richard the guy that speaks with a frenglish

so ill post “21questions” with lindsey, the rookie of the training camp

well made, a nice campaign.

http://dothetest.co.uk/

today i (we) had the normal sunday workout, 6h+40m run.

i pretty much blew up at 4h and it was pretty hard to finish the workout but i was expecting that at the beginning of the workout, i was feeling pretty empty, it was just a matter of how long could i hold, the rest is history.

the rest of the day was the typical “stay home” program this time with plenty of company:D 

some photos

Khai and jonhy giving me a ride.

My new feet goodies

My dear hotta standing out from the rest of the garbage

and a small part of my 6h ride, in this case just the begining of it, too bad it only shows the back of the hotta!!