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Rav logged 16299 miles.

Last workout 3 months ago. Help get them back on track!

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Entries

  1. VELO
    great 10 km 00:22 16.9mph pace

    Spin set before putting the bike away!

  2. RUN
    great 7 km 00:37 08:30 pace

    10 minute wu followed by 15 min at 85% and 8x 100m strides

  3. swim
    great 1800 m 00:45 40:14 pace

    EZ then some 250m efforts. Topped out at 4:17.

  4. VELO
    great 26 km 01:00 16.2mph pace

    Spin set on the Milton bussway. A few tempo sets.

  5. RUN
    great 6 km 00:30 08:02 pace

    EZ run with 5 minute walk at the end

  6. swim
    great 4000 m 01:13 29:22 pace

    Niice open water swim today. #IMFrankfurt

  7. RUN
    great 13.1 km 01:03 07:44 pace

    Steady run after swim. Kind of a brick run.

  8. swim
    great 1500 m 00:32 34:19 pace

    Tempo swim 3 x 500m pull/paddle/pull

  9. RUN
    great 6.3 km 00:30 07:39 pace

    Steady lunchtime run.

  10. swim
    great 4000 m 01:20 32:11 pace

    Pool swim. 300s, 400s, etc. Met a neo pro who took 3rd at 70.3 Aarhus.

  11. VELO
    great 25.2 km 00:45 20.9mph pace

    Quick shout down the Milton Busway! #IMFrankfurt Feeling great!!!

  12. RUN
    great 9.5 km 00:43 07:17 pace

    Hard run in Milton! #IMFrankfurt

  13. VELO
    alright 50 km 02:00 15.5mph pace

    And this is why I don't ride during rush hour! Yikes!

  14. swim
    alright 2000 m 01:00 48:16 pace

    Flat flat flat. Could hardly be bothered.

  15. RUN
    alright 20 km 01:48 08:41 pace

    Mashed legs from yesterday's cycling efforts!

  16. VELO
    great 135 km 04:30 18.6mph pace

    Day off and a nice little pre-Ironman ride!

  17. VELO
    great 31 km 01:01 18.9mph pace

    Swift lunchtime ride in LG. #IMFrankfurt

  18. RUN
    good 10 km 00:48 07:43 pace

    Steady run and ramped up at the end! #IMFrankfurt .

  19. swim
    alright 1200 m 00:30 40:14 pace

    Recovery swim