Miles:
4587 total / 80 in 2014
Goal:

Finish an Ironman. Sub 2 hour half marathon. Sub 4:30 marathon.

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Melissa logged 4587 miles.

Last workout 12 months ago. Help get them back on track!

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Entries

  1. VELO
    alright Indoor 16.3 mi 00:46 21.4mph pace

    Sufferfest Revolver program. 16 repeats of 1:00 maximum intensity intervals. The last 2 intervals were tough but I did it.

    • Dan S.
      Dan S.

      Nice work. Those are the best ... when done.

      12 months ago Like

  2. VELO
    good Indoor 11.47 mi 00:30 22.9mph pace

    Steele Program. Working on faster intervals with increased power and cadence. 3 hard intervals for 3 minutes. 2nd interval was hard and the last minute of the last interval was tough. This shows I ... read more

  3. RUN
    alright Outside 9 mi 01:44 11:34 pace

    Ceased my chance to run outside in 16F with a feel like of 1F before the deep freeze. 3 loops around Lake Phalen and I could tell on the last loop the temps dropped a little bit because I was gett... read more

  4. VELO
    39.36 mi 01:45 22.5mph pace

    Virginia program. I need to shift down one gear in the back to lower the mileage but it's the power that counts. I don't get this power meter thing but the power was 93W. Over this same d... read more

  5. RUN
    good Treadmill 4 mi 00:43 10:51 pace

    Treadmill running. Started slow and then from mile 2 kept increasing the the pace. Last .20 was at 8 min mile. Dang, that is fast. Right now I would settle to be able to run 10 min miles comfortably.

  6. RUN
    good Y track 4 mi 00:42 10:24 pace

    Ran at the Y track after my swim. Track is 13 laps equal a mile and my last mile was the fastest at 9:47. Great workout to end the year at.

    • Dan S.
      Dan S.

      Congrats on a great year, Melissa. Lots of miles and lots of looong races.

      12 months ago Like

  7. swim
    good Indoor Y 1700 yd 00:44 45:02 pace

    Swim this afternoon. Forget my swim cap and was worried about my ears and the ear plugs falling out but it worked fine but felt different not having it on my head.

  8. VELO
    good Indoor 24.05 mi 01:00 24.1mph pace

    Another workout for the day. 60 minutes of aerobic endurance riding with 3 20 seconds hard spirits.

  9. RUN
    good Treadmill 1.36 mi 00:15 11:08 pace

    Little Brick workout after the bike. Slowly working on increasing the run after the bike.

  10. swim
    Indoor 2125 yd 00:50 41:05 pace

    Lap swimming practicing with fins and that thing that goes behind your legs to help you be more straight. I also practiced a few backstroke lengths. Also had many stops to adjust my earplugs and go... read more

  11. RUN
    good Outside 6.3 mi 01:07 10:39 pace

    BEAUTIFUL outside before we are brought back to reality and the deep freeze for the next couple of days. Nice ave pace over the first 3 miles and then got slower in slush, snow, and slow incline ho... read more

  12. VELO
    Indoor 11.88 mi 00:45 15.8mph pace

    "Penguin workout" - Trying to do damage control from eating on Christmas. Harder power wise for 4 minutes and lessened a little for 3 minutes repeated. Thomas said it would be a harder w... read more

  13. swim
    good Lap swiming 2500 yd 01:01 42:51 pace

    Good swim, 500yd in 38:30, 1600 yd in 38:50, 200 yd backstroke (let's hope I won't need that in the IM swim - that was hard) then regular swimming to end. I think it was my fastest times ... read more

  14. RUN
    good Treadmill Running 3 mi 00:33 11:00 pace

    TM run. Started out slow and kept speeding it up over the last mile. I sure was sweating.

  15. VELO
    good Trainer 33.01 mi 01:30 22.0mph pace

    Did the "Fletcher" WO which focused on Form Sprints and Endurance Spinning intervals. Kept it interesting since I had to try to keep the same power over the different focuses. It did get ... read more

  16. swim
    good Lap swimming at the Y 2500 yd 01:01 43:07 pace

    Good swim in the morning. Got faster towards the end. Still surprised how much I enjoy lap swimming.

  17. VELO
    good Trainer 16.43 mi 00:45 21.9mph pace

    Quick trainer ride. HR, cadence, and power was higher. Even sweated a little more and Thomas also commented I've improved a little.

  18. swim
    good Indoor 2000 yd 00:50 44:14 pace

    Good swim at the Y this morning. Felt good and only had to adjust earplugs twice and my 1 mile time just right under 40 minutes. I can see huge improvements. I like it!

  19. RUN
    alright Indoor Y 6 mi 01:30 15:00 pace

    TM run/walk at the Y. It was more walking to practice it for the IM with a few short fast burst for 1/2 mile. I hate the treadmill for just about everything but it had to be done.

  20. VELO
    alright Indoor 28.86 mi 01:30 19.2mph pace

    Longest ride to date on the trainer, increased by 15 minutes. Went alright with a few quick stops and fueled at 50 minutes and tried to go faster the last 30 minutes mimicking a race - faster at th... read more