625 total / 0 in 2019

Rev3 70.3 Knoxville, TN in May, Rev3 70.3 Sandusky, OH in Sept. A few shorter tris mixed in and a few half marathons and Marine Corps Marathon.

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Shanna logged 625 miles.

Last workout about 8 years ago. Help get them back on track!

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  1. VELO
    good 18 mi 01:00 18.0mph pace

    Easy spin around the 'hood with Paul and Scott. Just wanted to shake the legs out.

  2. swim
    alright 2600 yd 00:54 36:33 pace

    Did a mixture of intervals (100's, 200's, etc.), kick drills, and worked on form. Refreshing to be in the pool after the wicked hot day!

  3. RUN
    good 6.8 mi 01:05 09:33 pace

    It was brutally hot and humid at 5:30 a.m. 85 degrees. It's awful when you know that is going to be the coolest part of the day! Anyhow, the run felt great but a little slow. I am OK with ... read more

  4. VELO
    good 22 mi 01:10 18.9mph pace

    Nice little spin turned into work in the wind. But it was good to get back on the bike after a few days off.

  5. RUN
    good 4.5 mi 00:43 09:38 pace

    Felt good while running but came apart when I stopped. I hope I am not getting sick...

  6. RUN
    6 mi 00:58 09:40 pace

    Hot and humid run. But great route at Blue Jacket Park in Orlando. And great group to run with too.

  7. FIT

    Rev3 Triathlon - 70.3 miles of hills, hills, and more hills. The overwhelming consensus among athletes was that this race is harder than IM Lake Placid. Having never done IMLP, I can't compa... read more

  8. VELO
    alright 20 mi 01:00 20.0mph pace

    Felt heavy legged on my road bike. First time I have ridden her in 4 months because I was training for the 1/2 iron distance tri. Road from Celebration out on Disney property to Wide World of Spo... read more

  9. swim
    good 2600 yd

    Easy going swim today. Was going to hit the Gulf but the current was a little strong. Decided on the pool. Nice day for it. All blue sky and no clouds. Taper!

  10. RUN
    good 8 mi 01:17 09:37 pace

    Nice and easy run. Tapering for Rev3. Run included the Ringling Bridge.

  11. FIT
    good 02:05

    BRICK - Swam 35 minutes hard then rode 30 miles at 19 mph pace. Felt light headed getting out of the pool (weird, not sure why) but felt great on the bike. Taper begins tomorrow!!!!!

    • Stacey R.
      Stacey R.

      Glad you have made it through the toughest training cycle! I know you are ready to taper and even more ready for the event!

      over 9 years ago Like

  12. RUN

    10 minute warm up; 40 minutes at threshold; 10 minute cool down. 7 miles.

  13. FIT
    good 03:25

    BRICK - 2 hr 30 min bike ride followed by a 55 minute run. Last long brick before the half ironman race. I had heavy legs after last night's 2 hour ride. But I felt pretty good the entire w... read more

    • Stacey R.
      Stacey R.

      Awesome, Shanna! I am so excited for you. Hard to believe it is 2 weeks away!

      over 9 years ago Like

  14. VELO
    great 39 mi 01:58 19.8mph pace

    Great ride from UCF out through Christmas, FL. Kept a nice pace into a head wind on the way out and picked it up with the wind on the way back. Last 30 minutes were a little faster than race pace... read more

  15. VELO
    great 03:15

    Nice and easy pace between 18-20 mph. 1 1/2 hr alone and the rest with the posse followed by breakfast. Great ride.

  16. RUN
    good 45:00

    8 min warm up; 8 x 2 min at race pace with 2 min recovery jog; 5 min cool down. Have to get to class...

  17. VELO
    good 35 mi 01:55 18.3mph pace

    Great ride. 30 min warm up, 5 x 5 minutes hard with 3 minute spin recovery, 45 min cool down

  18. RUN
    good 5.5 mi 00:50 09:03 pace

    Got my run done in between two vicious storms so I decreased my warm up and cool down time so I could get my threshold run in. Felt good. Heavy legs afterward.

  19. VELO
    good 25 mi 01:20 18.8mph pace

    Rode in the pouring rain and LOVED it. Nothing like road grime and sand in every crevice of your body! : ) Had an awesome ride with 2x20 min efforts at threshold with a warm up and cool down per... read more