8500 total / 2850 in 2015

Sprint tri✔. Olympic tri. Half iron tri. Become a stronger cyclist. Become a competent swimmer. Have fun doing it.

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  • 108 miles
  • 10:52 time
  • 6662 calories
  • 10 workouts
  • This Week time period


  1. swim
    great Mountainside 2000 m 00:48 38:19 pace

    Fantastic lap swim. I am going to miss the 50m pool over the winter! The guys I was sharing with were swimming around the same speed so no lane sharing shenanigans. Swam easy for a while, then did ... read more

    • Pierre M.
      Pierre M.

      I really need to get over there for at least one swim this year, it's been too long since I swam an outdoor 50m pool! Nice swimming, Emma!

      about 1 hour ago Like

  2. RUN
    great Waterfront 18 km 01:42 09:04 pace

    Slept in a bit this morning, which meant a later start which meant things were a little toasty on this run. My husband joined me for the first 5k, then turned back because he already did his long r... read more

    • Mari S.
      Mari S.

      Awesome work, Emma!!

      about 4 hours ago Like

    • Show 2 more comments...
    • Emma I.
      Emma I.

      @Nicole as Mari and I discussed yesterday, Barrelman could really be anything! That late september date means it could be hot, cold, windy, rainy, or some combination! My Oly is in two weeks and that run will be hot, so this was a confidence builder for that.

      about 1 hour ago Like

    • Ivanka Y.
      Ivanka Y.

      Nice long run!

      40 minutes ago Like

  3. RUN
    great Brick run 3 km 00:17 09:17 pace

    Short brick with Mari S. after the ride. It was hot. My legs didn't like me very much. But we got it done.

    Now, food!

  4. VELO
    great "Oh, it's mostly flat" 77.2 km 02:48 17.1mph pace

    The original plan today was to swim, then bike, then do a short run. Lake Ontario, however, had other ideas. 10 degree water? I believe my exact words were Oh Hell No. So we canned the idea of swim... read more

  5. RUN
    great Friday tempo 10.6 km 01:00 09:05 pace

    Decent temperature for a tempo this morning! The goal was 8k @ 5:09. By 4k I was making bargains with myself ("next corner you can take a break. ok still feel decent keep going to the next one... read more

  6. VELO
    great TR - Holt Hill 37.3 km 01:30 15.5mph pace

    Back on the trainer. I would obviously rather ride outside, but that just wasn't possible today. Long endurance/tempo ride, so not the most exciting thing in the world but it gave me a chance ... read more

  7. swim
    Lake Ontario 2162 m 00:52 38:57 pace

    The usual Wednesday night swim with the tri club. The lake is still ridiculously warm! A lot murkier today than yesterday, though, and more chop, which made things a little more challenging. It... read more

  8. RUN
    good MMR track 8 km 00:47 09:26 pace

    It is hot and humid even before sunrise now. So I ignored the pace targets on this track work and just aimed for whatever I was pretty sure i could maintain. Worked out alright, although I did chan... read more

  9. VELO
    great Beach/Waterfront trail 14.5 km 00:33 16.4mph pace

    Short post-swim ride, the first half with Zin & Irina, then they went a little further while I had to turn back to get home and get the kids to bed (my husband wasn't feeling well and I di... read more

  10. swim
    great Lake O 1500 m 00:35 37:33 pace

    Swimmin' in the lake - surprised how much I'm enjoying this! Of course the company helps. Thanks Sam J. Irina S. and Zindine S. ! I'm a little surprised there weren't more swimm... read more

    • Nicole M.
      Nicole M.

      Great work!

      5 days ago Like

    • Pierre M.
      Pierre M.

      Sounds like it would be such fun! Haven't been in Lake Ontario in that area since about 1965 myself. There were chunks of waste floating in the water back then, in those days. It's MUCH better now.

      5 days ago Like

    • Amy D.
      Amy D.

      Sounds awesome!

      4 days ago Like

  11. swim
    great Mountainside 2000 m 00:50 40:14 pace

    Pool was a total circus today, but I got my distance, so I'm happy. Now I'm going to eat all the food.

  12. RUN
    great Lakeshore 12 km 01:10 09:23 pace

    I haven't done a long run in a couple of weeks due to races, and because I've already done kind of a lot of exercise this week I decided to ignore the pace goal on this one and just run i... read more

  13. RUN
    great Brick run 5 km 00:29 09:11 pace

    Run off the bike felt decent. Glad it's done!

  14. VELO
    great Milton time trial route 59.6 km 02:17 16.2mph pace

    Couldn't resist taking a spin on the Pan Am time trial route. According to Strava, I was a mere 15 minutes slower over the 17k than the male gold medalist, and 11 minutes slower than the femal... read more

  15. swim
    good Mountainside 1100 m 00:27 39:30 pace

    This was at lunch but I haven't had a chance to enter it. Short recovery swim because my swim pass is about to expire and I might as well get my money's worth out of it!

    • Barb G.
      Barb G.

      nice swimmy! :)

      9 days ago Like

    • Pierre M.
      Pierre M.

      Wrung some more out of that pass! Nice swim.

      9 days ago Like

    • Emma I.
      Emma I.

      Ugh I seem to have left my swimsuit in the changeroom. Hopefully they have it in the lost and found, that thing was expensive!

      8 days ago Like

    • Ivanka Y.
      Ivanka Y.

      Oh no, hopefully you get it back! Who would take a swimsuit, really.

      8 days ago Like

  16. RUN
    great Tempo run 11 km 01:02 09:02 pace

    After all the cycling this week I wouldn't have been surprised if this tempo had been a total fail, but it actually felt surprisingly good. Nicole M. joined me, and it was really awesome to ha... read more

  17. VELO
    great 67.3 km 02:31 16.7mph pace

    My kids and husband don't come home until tomorrow, so I used my last night of alone time for a beauty of a long ride. That golden summer evening light is just so wonderful.

    I may regret thi... read more

  18. swim
    great Burlington Beach 1600 m 00:38 38:13 pace

    Swim with the tri club tonight. Very choppy water, which made for a more challenging swim. And the current seemed stronger than yesterday - really noticeable when I switched directions and was no l... read more

  19. RUN
    great MMR track 9 km 00:55 09:46 pace

    One of the more 'fun' RLRF track workouts. 12x400m @ 1:47 with 90 seconds rest (and a 2:30 rest in the middle). Sam J. came to check out the new track too, which also helped motivate me o... read more

  20. swim
    great Burlington Beach 1000 m 00:24 38:37 pace

    Swimmies in Lake Ontario with Sam J. and Mari S. which is always a good time. After two bike rides today I was glad no one proposed doing anything nutty like sprinting. A little more wave action t... read more