Miles:
3443 total / 401 in 2013
Goal:

Half Marathon sub 1:40 Marathon sub 4hrs Complete a Half Ironman

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  • 20 miles
  • 03:44 time
  • 3163 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. Shawn's Photo Shawn
    RUN
    alright Kempsville 9 mi 01:20 08:56 pace

    Just ran how I felt... to bad I didn't feel faster.

    2 days ago via Garmin   
  2. Shawn's Photo Shawn
    swim
    good Lunch swim 1600 m 00:33 32:42 pace

    Arms were a little tired, but I was able to struggle to the end. Considering this is the middle of my workday I'm happy overall.

    4 days ago
  3. Shawn's Photo Shawn
    RUN
    Kempsville Loop 9 mi 01:19 08:43 pace

    A little breezy but the cool temps made for a nice run.

    4 days ago via Garmin   
  4. Shawn's Photo Shawn
    swim
    good Lunch swim 1600 m 00:33 33:04 pace

    Not much to say about doing laps, swim to the end of the lane and turned around... repeat. The best part was using an hour of my workday

    5 days ago
    • Christina W.
      Christina W.
      Christina W.

      done any OWS yet? We hit bay Friday - was fabulous, far better than the black line :) nice Monday mile.

      5 days ago • Like • 1 person

    • Shawn
      Shawn
      Shawn

      Not yet, my personal life is so busy right now I am just happy to get in the pool. I'm still deciding if I will be able to do a Tri this year. How is the water temp?

      5 days ago • Like • 1 person

    • Christina W.
      Christina W.
      Christina W.

      We did Monticelloman last week in Cville, it was 65.. and lovely. Bay was a little cooler - about 63 - feet were cold, but otherwise a non-issue. Hoping you can get in a tri this season... I just signed up for Rocketts Landing as duathlon though - I did that one last year and enjoyed it.

      5 days ago • Like • 1 person

  5. Shawn's Photo Shawn
    RUN
    alright City park 5.15 mi 00:47 09:10 pace

    Getting back into the running mode

    about 1 month ago
  6. Shawn's Photo Shawn
    swim
    good Laps 1600 m 00:34 34:15 pace

    Another fun day of swimming in circles.

    about 1 month ago
  7. Shawn's Photo Shawn
    VELO
    Random 12.5 mi 00:40 18.8mph pace

    After giving up on weights, I decided to fill my work out on the stationary. The first 10 minutes I rode with the seat too low. The middle 25 was nice and I felt strong. The last five minutes I ... read more

    about 1 month ago
  8. Shawn's Photo Shawn
    FIT
    good warm-up 1 mi 00:10:00 10:00 pace

    Warm up for weights this morning. I was able to get a some leg curls, leg extensions, leg presses, and calf raises in before I got frustrated by everyone using the equipment as chairs. I thought ... read more

    about 1 month ago
  9. Shawn's Photo Shawn
    RUN
    Kempsville loop 7.35 mi 01:04 08:43 pace

    Great night for an easy run. I was planning on 6 but the loope was a little longer than I thought.

    about 1 month ago via Garmin