11773 total / 2524 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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  • 62 miles
  • 06:22 time
  • 5383 calories
  • 6 workouts
  • This Week time period


  1. VELO
    alright Bike Spinning 12.74 mi 00:40 19.0mph pace

    just getting it done

  2. swim
    tired Swim speed sets 1750 yd 00:30 30:30 pace

    I'm drained! Half Iron training is brutal - I couldn't imagine training for a full ironman...

  3. RUN
    good 3 Run Trifecta 2 mi 00:20 09:50 pace

    Short run off bike. 3+hr training day. My HR showed that my body wanted no more training for the day. Weird - I felt better running than I did biking. 86deg, 99 Heat Index but it felt so cool out t... read more

  4. VELO
    great 2 Bike small chain ring ride 32.33 mi 01:56 16.7mph pace

    Goal: Small chain ring, high cadence, even power, speed throughout 2 hour ride. I think I did a good job. The first 5 miles I felt like crap. The swim took a lot out of me. Wx: dewpoint 73, 80% hum... read more

  5. swim
    great 1 Swim NFC 500's 2700 yd 00:51 33:04 pace

    Tough day of wo's. 500 x 5 Progressive, 100 x 2. I picked up 10 seconds on each 500

  6. RUN
    good Long run 8@HI pace 12 mi 02:05 10:24 pace

    2mi w/u @ 10:45, 8miles @ 9:45(Half iron pace), 2mi c/d @ 12:30. Wx: 74dewpoint, 95% humidity, luckily only 75deg and 5mph wind or this run would've been much much harder. I was soaked by mile... read more

    • Brooke

      despite dew point and humidity - today's weather was lovely!!

      3 days ago Like

  7. VELO
    alright 2 Recovery spin 13.39 mi 00:47 17.3mph pace

    low gear spinning- cadence 90. HR avg 112= good. Another big week in the books! Of course next week is worse.....

  8. RUN
    alright 1Run Bike Recovery 3 mi 00:33 10:51 pace

    95% humidity, 82 degrees and I waited until it cooled off -meh. Goal: HR avg< 125. Now for some spinning on the bike.

  9. RUN
    alright just a run 2.5 mi 00:25 10:05 pace

    I supposed to do a brick after my ride, but legs were tired. Ran this evening

  10. VELO
    great Morristown Group Ride 50.33 mi 02:56 17.1mph pace

    3300 feet of climbing. Great weather, great company, great ride!

  11. swim
    alright Pool NFC 2250 yd 00:41 32:12 pace


  12. RUN
    good Long Run half mar 13.1 mi 02:19 10:34 pace

    Building up for my half ironman in Oct. Great weather today! cool, low humidity. 2:18:40. Goal was 2:10 - 2:30 on my feet, didn't matter about the pace. Mile 9 - 13 my HR jumped into the 80+% ... read more

    • Julie G.
      Julie G. Good Luck
      Good Luck:

      Sounds tough, but I'm sure that you'll get there and sail through it!

      8 days ago

  13. VELO
    good The Pain Cave 19.5 mi 01:00 19.5mph pace

    Just spinning the legs - felt good. cadence -90avg

  14. swim
    great Monday Morning long swim 3050 yd 00:56 32:35 pace

    500 x 2, 50 x 10, 500 x 2, 50 x 5, 300 x 1 c/d. My swim sucked so bad during yesterdays race that I wanted to practice form and 500's. All 4 - 500s was 1min faster than yesterdays race and I w... read more

  15. RUN
    great Secret City Tri run 3.21 mi 00:27 08:28 pace

    T2 was fast(49sec). Solid Run. neg split - 8:39, 8:38, 8:13, last 0.21(8:11 nothing left...). Cool, humid(90+%), dewpoint 74. Overall I am happy - 22nd place overall. 1:25:35 time. Other than the s... read more

    • J B.
      J B. Congrats

      You blew it UP! Fighting with P. Mark for a place? GREAT race!

      11 days ago

    • Brooke

      Incredible job! Congrats.

      11 days ago Like

  16. VELO
    great Secret City Tri Bike 15.06 mi 00:45 20.3mph pace

    T1 Good(Avg). Bike was very good! 19th fastest. I kept the cadence high - 88 avg Pedaled hard and stayed aero for 85-90% of race. Drank all 20ozs of fluids -getting better at that. One minor setb... read more

    • J B.
      J B.

      You were faster today than I was here last year, and that was one of my best bikes ever. GJ!

      11 days ago Like

  17. swim
    blah Secret City Tri Swim 500 m 00:11:02 35:30 pace

    Bad swim. Even though I was 17th fastest out of water. My planning didn't go well. I was too close to the right buoy line due to the mass start and I hit it with my arm every stroke causing my... read more

  18. RUN
    good 5mile Progressive Run 5.3 mi 00:50 09:20 pace

    85% humidity, 72deg dewpoint. Soaked by mile 3. Ran 1min/mile faster every mile. Tough! 10:53, 9:55, 8:47, 7:39, c/d @ 1030ish

  19. RUN
    good 2 Brick 30Ride 30 Run 3.07 mi 00:30 09:48 pace

    Another double today. The heat was in full effect by the time I got off the bike. Good Brick today!