1239 total / 0 in 2018

Augusta Ironman 70.3 (September 2012), RnR Savannah Half (November 2012), RnR Las Vegas Half (December 2012)

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Shannan logged 1239 miles.

Last workout almost 6 years ago. Help get them back on track!

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  1. swim
    blah Wednesday - Wilson YMCA 250 yd

    Wednesday - Wilson YMCA
    Lost count of the lengths/laps, so logged only what I know. The group TNT lesson was canceled due to something going on at the Aquatics Center, so decided to get some time ... read more

  2. RUN
    alright Tuesday -- NA Greeneway 3.38 mi 00:44 12:59 pace

    Tuesday -- NA Greeneway
    I feel this post should be one for swimming! Me + Greeneway + monsoon = waterlogged fun! The weather looked if-fy, but I decided to take a chance anyway. The run started ... read more

  3. swim
    alright Monday - Downtown YMCA 880 yd

    Monday - Downtown YMCA
    44x20 after a treadmill run. Focused on rotation, arm position, breathing, and length of stroke. Not sure I succeeded, but soemthing is better than nothing, right? :)

  4. RUN
    alright Monday - Downtown YMCA 3.2 mi 00:39 12:07 pace

    Monday - Downtown YMCA
    Another evening on the treadmill, both to change things up and due to weather. Felt OK, but not great like last time on the treadmill. Still no stopping/walking, but a litt... read more

  5. VELO
    good Saturday - Augusta HIM Bike C... 52.6 mi 03:37 14.5mph pace

    Saturday - Augusta HIM Bike Course with TNT
    2nd time doing the full Augusta HIM course...and this time was much better! I think it was because I have been cycling more since last time, but more im... read more

  6. swim
    good Friday - Wilson Y Lesson with... 250 yd

    Friday - Wilson Y Lesson with Coach Jim
    Drills and more drills. I can't remember all we did. This is what I do recall: 2x25 warm-up, 4x25 closed fist/regular swim to work on catch and pull,... read more

  7. swim
    alright Thursday - Savannah River Swim 1760 yd 00:32 31:41 pace

    Thursday - Savannah River Swim
    Second time doing this distance in the Savannah. Due to stormy/windy conditions, water was super-choppy. I kept telling the others I felt the need to spawn (like sa... read more

  8. swim
    Wednesday -- TNT Group Swim @... 1000 yd

    Wednesday -- TNT Group Swim @ Augusta Aquatics
    Felt good and more comfortable in the water! 2x50 warm up, 2x50 swim golf, 2x50 side kick drill, 2x50 6-kick change drill, 2x50 fingertip drag drill,... read more

    • Shannan M.
      Shannan M.


      almost 6 years ago Like

    • Maggie H.
      Maggie H.

      Great work! TNT is a super group!

      almost 6 years ago Like1 person

    • Shannan M.
      Shannan M.

      Maggie, I did my marathon last year through TNT and it was such an AWESOME experience! I cannot begin to explain how motivated and accountable it kept me. I could not imagine doing the Augusta Half Ironman without them this year!

      almost 6 years ago Like

    • Jonathan P.
      Jonathan P. Nice Job
      Nice Job:

      great stuff!

      almost 6 years ago

  9. swim
    Tuesday Swim -- Downtown Y 880 yd

    Tuesday Swim -- Downtown Y
    44 x 20 yards = half a mile
    Worked on breathing, head position, and arm position. Had the WHOLE pool all to myself, not a soul was there other than me and the lifeguard.... read more

  10. RUN
    good Tuesday -- Downtown Y 3.7 mi 00:41 11:11 pace

    Tuesday -- Downtown Y
    Amazing what a treadmill, A/C, and a fan can do! Ran the first mile at a 12 minute pace to warm up (5 on the treadmill), the remainder at approximately 10:54 (5.5 on the trea... read more

  11. RUN
    good Thursday Homer Hustle - Hill ... 0.59 mi

    Thursday Homer Hustle - Hill Repeats
    6 x 30 sec hill repeats with Katie, Karen, and Lorelei. Andy joined us for the last one.

    Cool down: Run back to Homer's house with Lorelei.

  12. RUN
    good Thursday Homer Hustle - Warm Up 1.28 mi 00:15 11:56 pace

    Thursday Homer Hustle - Warm Up
    Following the training plan, did a 15 min warm up with Katie, Karen, and prepare for hill repeats!

  13. RUN
    good Thursday Homer Hustle - Warm Up 1.28 mi 00:15 11:56 pace

    Thursday Homer Hustle - Warm Up
    Following th

  14. VELO
    alright Monday Outspokin' Ride 24.5 mi 01:43 14.3mph pace

    Monday Outspokin' Ride
    A whole new experience -- riding (not on purpose) in severe rain and wind with thunder and lightning. The head wind and sideways wind were the most challenging part! T... read more

  15. RUN
    alright Saturday Mistletoe Tri Preview 2.96 mi 00:42 14:17 pace

    Saturday Mistletoe Tri Preview
    Another funny time with Katie H, Lynne E, and Deanna S as we got a little lost. MASSIVE freaking trail hill that I know I will never run, and I'm OK with that.... read more

    • Penny D.
      Penny D.


      almost 6 years ago Like1 person

    • Maggie H.
      Maggie H.

      Great workout!! Excellent job.

      almost 6 years ago Like1 person

    • Jonathan P.
      Jonathan P. Great Performance
      Great Performance:

      Great stuff today! Nothing in that water sees you as food. It it "gets" you it is by accident. That said I do turn my road id backerds on my ankle before I get in the ocean...

      almost 6 years ago

  16. VELO
    alright Saturday Mistletoe Tri Preview 13.7 mi 00:57 14.3mph pace

    Saturday Mistletoe Tri Preview
    Getting lost = more miles and more hill practice. Can't really complain about that!

  17. swim
    blah Saturday Mistletoe Tri Preview 500 yd

    Saturday Mistletoe Tri Preview
    Yep. Did it. That's about all I can say about it except work on my over-active imagination and things will be better. Special thanks to Kevin S, Katie H, and... read more

  18. swim
    blah 100 yd

    Thursday Langley Pond Swim with TNT -- and Devon, Dustin, Candace, Chad :)
    First open-water swim, and it was cut short (thank God) by lightning. I'd like to say this was an eye-opener, but c... read more

  19. VELO
    alright Outpsokin' July 4th Augusta H... 63.5 mi 04:43 13.5mph pace

    Outpsokin' July 4th Augusta Half Ironman Course Preview
    Eye opener! Had heard there were only 2 hills...that was incorrect! But now I know the course and what to expect...and what to work on... read more

  20. swim
    Tuesday (3rd) Downtown Y 600 yd

    Tuesday (3rd) Downtown Y
    Laps with Katie after our NM run. We did a variety of things: swim golf, practiced head position, arm position, and breathing. 6x20, 4x20, 4x20, 4x20, 6x20, 6x20.