2895 total / 0 in 2019

Ironman AZ November 2014!! I would really like to get my full marathon <4:30 (current pr 4:51) and my half <2:00 (current pr 2:07) prior to IM.

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Michael logged 2895 miles.

Last workout almost 4 years ago. Help get them back on track!

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  • This Week time period


  1. RUN
    Low zone 3 taper week! 4.62 mi 00:45 09:44 pace

    Little nippy out. Started to snow. Took a while to get warmed up and get going but overall a nice run

    4 days to go....

  2. RUN
    great Last long before Phoenix 26.2 9.06 mi 01:28 09:42 pace

    Had a great partner today! Ashley road her bike with me on this one. Day one of tri training today for her 👍

    Feeling good. Let's see how next Saturday goes

    - 5min walk
    - 6X12min @ zone 2-3 (... read more

  3. RUN
    great Cupids chase 5k 2.99 mi 00:24 07:56 pace

    Course was a little short. Goal was to go under 25 and I finally did that. Pace was 7:56 which would've put me at 24:36.
    My Miles were 8:12, 7:54, 7:37. That makes me happy. Phoenix marathon ... read more

  4. RUN
    Elliptical 01:20

    Too windy and raining for my liking that early in the morning

  5. RUN
    Just running 10.12 mi 01:57 11:33 pace

    5 min walk
    110 min run
    5 min walk

    Same Spain hill. 3.2 miles of climbing right out of the traps. Then north on tramway

  6. VELO
    Short bike prior to run 3.5 mi 00:20 10.5mph pace

    Mountain bike. High cadence low resistance.

  7. RUN
    Running zone 2-3 8.5 mi 01:40 11:45 pace

    Walk 5 mins
    Run zone 2-3 90 mins
    Walk 5 mins

    Damn Spain hill. East from moon to tramway then north tramway

  8. RUN
    Running zone 2-3 8.5 mi 01:40 11:45 pace

    Walk 5 mins
    Run zone 2-3 90 mins
    Walk 5 mins

    Damn Spain hill. East from moon to tramway then north tramway

  9. VELO
    Gym spin 18 mi 01:00 18.0mph pace

    Spin bike at gym. Went good. Feel ok

  10. RUN
    2 min intervals 5.34 mi 00:59 11:07 pace

    - 5min walk
    - 15min Zone 2 run
    - 6X(2min@low zone 4/2min Easy jog)
    - 10 min zone 2 run
    - 5 min walk

  11. swim
    great Longest swim so far 2500 yd 01:05 45:45 pace

    This was my longest swim yet! It seemed to go okay! It was kind of a drag because when I got there they were still doing the water aerobics and all of the lanes were filled.

    Warmup, 300swim, 100Ki... read more

  12. RUN
    alright Bosque flatty 14.72 mi 02:49 11:30 pace

    10 x 15 mins 1 min walk between

  13. RUN
    great Zone 4 still trying to catch ... 7.38 mi 01:22 11:10 pace

    This was fun but got real windy! Did this late in the day on the bosque. Windy on way out somewhat calm on way back

    5 min walk
    15 min w/u run
    3 x 15 min zone 4 with 3 min easy jog between
    10 min z... read more

  14. RUN
    great Zone 2 run 8.81 mi 01:45 11:55 pace

    Easy does it. Just in zone 2. Feels like a dog trot at best.

    5 min walk
    95 minute run
    5 min walk

  15. VELO
    great Gym spin bike 22 mi 01:10 18.9mph pace

    Got late in the day and had to ride at gym. Spin spin spin

  16. RUN
    Zone4 intervals 6.36 mi 01:13 11:26 pace

    Felt good. Tough to stay zone four

    - 5min walk
    - 15min Zone 2 run
    - 4X(7min@Low Zone 4/3min Easy Jog)
    - 10min Zone 2 run
    - 5min walk

  17. VELO
    Easy spin before run 8 mi 00:30 16.0mph pace

    Mountain bike. High cadence. Low resistance.

  18. swim
    great Defined fitness 1400 yd 00:45 56:34 pace

    I forgot how much I dislike chlorine. I have been spoiled swimming at Albuquerque academy salt water pool

    Warmup 200 swim, 6X25 (:15RI)
    -1X(10X75) (:15RI)
    1-5 build
    6,8,10 Fast
    7,9 Easy
    - 200 Pull... read more

    • Amy R.
      Amy R.

      You are intense!! Good job! Swimming is so hard!

      about 5 years ago Like

    • Show 2 more comments...
    • Natasha S.
      Natasha S.

      Cool I didn't know they had a salt water pool! Do they have open swim times there?

      about 5 years ago Like1 person

    • Michael D.
      Michael D.

      Amy! Thanks!! I agree, swimming is TOUGH!! thats my weakest link lol

      Thanks Denise and Myrriah!

      Tasha, Albuquerque academy has salt water pool. No open swim. I was in the master class that is only 11:30 M W F and Saturday 6am-8am. I found myself only getting to 2 of the week day classes an never on saturday. Thats a tough time for me

      about 5 years ago Like

  19. RUN
    great Marathon Pace on Bosque with ... 8.1 mi 01:32 11:21 pace

    5 minute walk
    15 minute warm up
    60 minute marathon pace
    2 minute walk
    5 minute run
    5 minute walk
    another beautiful afternoon run with Danielle F. on the bisque! there were a lot of people out too!... read more