12278 total / 3030 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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  • 130 miles
  • 10:32 time
  • 7244 calories
  • 7 workouts
  • This Week time period


  1. VELO
    great Long Ride 60miler 60.01 mi 03:27 17.4mph pace

    My 3rd longest ride. Goal was to stay aerobic and not cramp - mission accomplished. Avg HR -72% with 3530 feet of climbing. No big climbs, just long 1/2 - 1mile acsensions. The cool weather helped.... read more

    • J B.
      J B.

      Dang flats! Super nice ride, though!

      about 5 hours ago Like

  2. RUN
    good Half Iron race pace 8.25 mi 01:20 09:43 pace

    Another beautiful day! I waited about 2 hours after my swim to build up some energy. I guess it doesn't really pay for me to train at a faster pace than this for 13.1miles. I hardly think I&#x... read more

    • Kim E.
      Kim E.

      I think you are really going to surprise yourself! Your training has been really good looking at it from this side. Nice job!

      3 days ago Like

  3. swim
    alright 45min Swim Pyramid 2500 yd 00:46 32:24 pace

    Feeling the remnants of yesterday's 4 hour workout. 400 w/u 1,2,3,400,400,3,2,1 and c/d. Well, no top to the pyramid.. Off to run.

  4. VELO
    FRCC Group C Ride 18.19 mi 01:17 14.2mph pace

    3rd workout today. Went with the slower group and stayed in a lower gear and used the ride as a spin class with high cadence.

    • J B.
      J B. Great Performance
      Great Performance:

      I LIKE three workouts today!

      3 days ago

  5. RUN
    great Brick run 30 What a differenc... 3.07 mi 00:30 09:46 pace

    I took a much needed day off while bulking up the carbs and calories yesterday, slept in today. Felt revived with a ton of energy. Ride went great/ run went great - I wanted to do more but thought ... read more

  6. VELO
    great Brick Ride 2+hrs 37.42 mi 02:08 17.6mph pace

    wow, great weather! dew-55, temp 71deg. Energy level - great. 2000 feet of climbing. Mod pace ride - held in check so that I could run afterwards.

  7. swim
    tired Long tired swim 3500 yd 01:04 32:13 pace

    1200 easy w/u, 500 x 3(1:48,1:47, 1:47,) and a bunch of 100's and 50's. Overly tired and need a break - I need to take a day off tomorrow, but another masters swim class. Hopefully Ill bo... read more

    • Kim E.
      Kim E.

      Just reading this makes me overly tired. Good job!

      6 days ago Like

    • J B.
      J B.

      Tired + swim = not a good combination for me. Way to hang tough!

      6 days ago Like

    • Flat Lori
      Flat Lori

      Nice job! It's the day for it

      6 days ago Like

  8. RUN
    good Long Run 10.75 mi 01:51 10:17 pace

    Another big week and weekend in the books. 10 weeks down, 6 to go. Cooler weather (73deg, 66dew,70%hum.) Sweated a ton! Next week is 12+hours of training. I can tell my body is in great shape sw/bi... read more

  9. VELO
    great 1hr Swim 2hr Bike 36.31 mi 02:00 18.1mph pace

    2000 ft climbing. Windy 5-10 the entire ride w/ gusts. Cool day - nice. I had a flat @ the 1 hour mark. Something big ripped my tire. I will have to get a new tire. Ran semi low @ 85psi on the retu... read more

    • J B.
      J B.

      I'm liking it! Bummer on the flat.

      8 days ago Like

  10. swim
    great 60min Swim 3250yds 3250 yd 01:00 32:28 pace Mostly 500's, a few fast 100's after warmup. I havent been swimming 3000 in a while due to my training plan - I just can't find ... read more

  11. VELO
    great FRCC Group C ride 18 mi 01:15 14.4mph pace

    2nd ride of the day. rode with the slower group as a fun recovery ride. I'm used to going mod/hard most of the time so this was a nice change.

  12. VELO
    good Grainger county Cycilng 36.6 mi 02:08 17.2mph pace

    Battled heavy winds this around noon on bike

  13. swim
    great Carson Newman Masters Swimming 1000 yd 00:30 52:47 pace

    That was the hardest darn 1000yds of drills and speedwork I've ever done. I wish we had time for longer sets, but the time was taken up learning technique. I avg'd about 1:32/100yd over t... read more

  14. RUN
    good 90min Steamy Run 9.2 mi 01:30 09:46 pace

    mile w/u, 5miles @ 9:50, 2miles @ 8:55, last 1.2miles c/d jog until I got to 1hr30mins. Didn't feel too bad, but my HR said that I overdid it some. Master Swim lesson @ Carson Newman tonight!

  15. swim
    good Long OWS w/ Tri Group 2800 yd 00:58 36:28 pace
    Swam Cherokee Lake - nonstop 1.6miles, phew..
    Tough day. 3hour bike/ 1 hour Swim.

  16. VELO
    alright 3 hour tour 51.65 mi 03:02 17.1mph pace

    Strong through 38miles (18mph avg, power 230), then declined rapidly therafter. Left leg cramping had to slow down to around 13mph the last 4 miles to get it from wanting to lock up. Decent ride. O... read more

  17. swim
    tired Tired swim 2100 yd 00:39 32:57 pace

    1000 x 1, 100 x 4, 400 x 1, 50 x 6

  18. RUN
    tired Miserable Run Intervals 8.7 mi 01:31 10:26 pace

    Insomnia last night, I got to bed @ 430am and got up @ 900. Then I sat around trying to wake up - late start and another steamy day. 74dew/84 deg/70%hum. 2mi w/u, 10 x 1/2mile @ 8:50, 1mi c/d walk ... read more

  19. swim
    injured damn cramp 1500 yd 00:26 30:18 pace

    200 x 5, 400 x 1, 100x 1. I was moving like a torpedo tonight until the CRAMP, then everything stopped. After my lesson with Sheila Taormina, I picked up a couple really great tips. They worked!
    My... read more