11359 total / 2111 in 2014

Knox half mar, REV3Knox& REV3 Williamsburg Tri, and Beach to Battleship half ironman at end of season and a bunch of smaller races.

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  • 39 miles
  • 06:00 time
  • 5120 calories
  • 7 workouts
  • This Week time period


  1. swim
    good Open Water Swim Another Doubl... 1895 yd 00:35 32:18 pace

    Cherokee Lake. Winds from storm - washing machine swim. 2foot waves - tough! but fun!

    • Kim E.
      Kim E.

      This sounds scary to me not just for the storms but that whole open water thing! Nice job!

      about 7 hours ago Like

  2. RUN
    great Long HUMID Run 10.32 mi 01:51 10:46 pace

    Going by "Kellys' Dew Point Chart" (She's so smart!) I backed off on my paces this morning. I ran with my Camelpack and drank 32oz. I lost 5.5lbs on the run! Whoa.. I should... read more

    • Kim E.
      Kim E.

      Nice job! I had to go back and look at the chart to see what you meant. LOL 74 and 94% humidity for my run today. Wondering if time of day matters or if I am too stubborn some days to let if mess with me/my run?

      about 16 hours ago Like1 person

    • Kelly

      I miss winter.

      about 16 hours ago Like1 person

    • J B.
      J B.

      F u Kelly. :-} Nice job, Dave!

      about 6 hours ago Like

  3. swim
    good 3 Swim Cherokee Lake 1800 yd 00:31 30:03 pace

    1.02miles. Hard intervals in lake. 3rd workout of day!

  4. RUN
    great 2Brick Run 2.5mi 2.51 mi 00:23 09:03 pace

    Tough brick this am. Got up early again -woohoo! I hate getting up early, but always happy after I get moving. 9:17,8:44, 9:16 (hill)

  5. VELO
    great 1Brick Ride 60mins 18.68 mi 01:02 18.2mph pace

    72deg, Rained on/off - humid! Felt strong. Up/Down hills - 1385ft of elevation.

  6. RUN
    blah Recovery Run 3.5 mi 00:39 11:10 pace

    Miserable...If it wasn't for me following a plan, I would've left this one out. Long Ride/ Long Run/ Long Swim - feeling it today.

  7. swim
    great Long Swim w/ nonstop2000 3125 yd 01:00 33:47 pace

    300, 100x5 fast, 2000x1 continuous, 50x4, 125

  8. RUN
    good Long Run Zone 2/3 9.3 mi 01:41 10:49 pace

    88% Humidity, 83deg. I wore the Camelpak for this run and am I glad that I did. I drank all 32ozs. Took the run slow, more about time on feet. Felt good throughout the run. Got a late start due to ... read more

  9. VELO
    good Bike Trainer Ride 40 mi 02:04 19.4mph pace

    I had a 2hr30min Ride planned, but the rain cancelled that. Rode the trainer in the house. Boring!

  10. RUN
    great After work Intervals 5.76 mi 00:54 09:20 pace

    1mile w/u @ 9:55, 8 x 1/4mile @ 835pace with 2min easy @ 1000 pace inbetween. After the 8 - last mile @ 845 pace

  11. swim
    good OW Swim Cherokee Lake 1775 yd 00:35 34:32 pace

    Swam with a friend. I wanted to get in about 500 more but I was afraid to leave my friend. Big transition from pool to lake.

  12. VELO
    good Bike Storm from Hell 19 mi 00:59 19.4mph pace

    Storm moved in fast on me during my ride. Middle miles were @ 20+, but the wind was so strong when the storm hit that I was in 5th gear on flat ground pushing as hard as I could for the last 3.5 mi... read more

  13. RUN
    great Zone 3-4 Run 4 mi 00:38 09:35 pace

    w/u @ 10:00, 3mi @ 9:25, HR 135 - 160. Cooler, but 80% humidity. I'll take cooler any day!
    Now off to bike.

    • Brooke

      I regretted not running when I went outside at lunch. cooler is always nice!

      10 days ago Like

  14. swim
    alright Swim NFC Pool 1700 yd 00:31 32:15 pace


  15. RUN
    good 2 Brick run 30mins 2.5 mi 00:30 11:52 pace

    1st 2miles @ 10:30ish pace, last 1/2 mile was all walking to get HR in recovery zone. Tough double today - Heat Index high. Lots of sweating and inc fluid intake. Hard to keep HR down on run. Overa... read more

  16. VELO
    great 1 Brick Long Bike 36.54 mi 02:11 16.8mph pace

    1500 ft climb. Brick wo. Goal 2+hr Ride while maintaining fairly constant pace throughout. I think I did a good job. Ride East is downhill, ride West(back) is uphill. Had to inc power to keep const... read more

  17. VELO
    alright Short Trainer 10.5 mi 00:39 16.2mph pace

    After work - it sucked!

  18. swim
    great OWSwim 1.33mi Cherokee Lake 2342 yd 00:43 32:39 pace

    Huge thundershower came in while Cedric and I were swimming @ Cherokee Lake. Scary at first while it was dropping its "payload" on us - strong winds, big waves, couldn't see more tha... read more

  19. RUN
    tired Run 3on/2off Intervals 7.62 mi 01:22 10:45 pace

    2mi w/u - 10:15, 7 x 3min@8:55, 2min Jog, 2mi c/d(Recovery HR). This HalfIron Training Plan doesn't leave any downtime. 6days of a$$ whooping! Stresses cooldown @ recovery HR. Today I had to w... read more