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John logged 5893 miles.

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

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  • This Week time period


  1. RUN
    good Rock Springs with wife 5.06 mi 00:58 11:32 pace

    Hot and humid for December

  2. RUN
    good Smyrna Y Treadmill 2.62 mi 00:30 11:27 pace

    Speed session/intervals

  3. RUN
    good Greenway run 10 mi 01:59 11:54 pace

    Out to the lake and back.

  4. RUN
    Around town 12 mi 02:32 12:39 pace


  5. RUN
    good Smyrna Y Treadmill 3.1 mi 00:30 09:40 pace

    Speed work

  6. RUN
    good Hills and flats 4.63 mi 00:52 11:13 pace

    Good run but cut short due to rain.

  7. RUN
    good Speed work on treadmill 3.5 mi 00:30 08:34 pace

    Good speed work session.

  8. RUN
    good Hill work on treadmill 5.52 mi 01:00 10:52 pace

    Due to the cold we went indoors for our run.

  9. VELO
    Ironman Florida 112 mi 06:16 17.9mph pace

    Not as fast as I wanted but faster than last time.

  10. swim
    Ironman Florida 4224 yd 01:17 32:05 pace

    Rough but fun.

  11. RUN
    good Ironman Florida 26.2 mi 04:58 11:22 pace

    Set a PR for a marathon.

  12. RUN
    good Crossfit VTG 1.25 mi 00:08:58 07:10 pace

    Run 400
    Rest 2 min.
    Run 400
    Rest 2 min
    Run 400
    Rest 1 min
    Run 400
    Rest 1 min
    Run 400

  13. swim
    good Smyrna Y 1000 yd 00:20 35:59 pace

    Just a lunch time swim.

  14. RUN
    alright One mile time trial 1 mi 00:07:21 07:23 pace

    I am in taper mode so I did not want to do today's WOD at Crossfit so I did a one mile time trial. The air was very cold and made it hard to breathe. This was not my best time but it I will ta... read more

  15. VELO
    tired JTT By the Lake 29.87 mi 01:31 19.7mph pace

    This is my time trial route. There are no big climbs but it is a little challenging in places. I set a new speed PR by .4 mph!! I am still aiming for 20 mph but I wasn't too far off this time.... read more

  16. RUN
    Smyrna Greenway 8.01 mi 01:37 12:05 pace

    Nice run with my wife and Mike. Still cutting back on the mileage. 13 days until Ironman Florida.

  17. VELO
    By the lake 32.1 mi 01:44 18.6mph pace

    It was a little chilly but not a bad ride after the swim. My legs were a little tired from doing squats at Crossfit yesterday.