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  1. RUN
    Rodanthe. And roll 13.4 mi 01:58 08:48 pace

    I was fired up by lots of surfing. And not enough running. I did my own version of rock and roll in hatteras. It was humid as hell. Dew point 74. Easy pace til the last mile where i picked it up a ... read more

  2. RUN
    After work 5 5.1 mi 00:38 07:27 pace

    Two easy. Two hard. One easy. Happy that the legs felt good after tennis and the 7 on the Noland yesterday evening.

    • Marie

      You're average is just fab! Can't imaging what the 2 hard pace was!

      7 days ago Like

  3. RUN
    two on the mill and strengthwork 2 mi 00:16 08:00 pace

    two miles on the mill, and 4x curls, triceps, dips and pushups.

    • Marie

      Well done with the strength work! I gotta, gotta, gotta get on that!

      12 days ago Like1 person

  4. VELO
    Long ride 42.6 mi 02:11 19.5mph pace

    Hadn't ridden this far since the half iron last year. The weather was absolutely awesome. Got caught in some traffic and road work that slowed me down.

  5. RUN
    After work 3 3.2 mi 00:24 07:30 pace

    Dew point 74. Wet.

  6. FIT
    good lunch spin 10 mi 00:25 02:30 pace

    easy spinning

  7. swim
    lunch swim 1250 yd 00:23 32:23 pace

    had a little pep in my arms

  8. Shared Photo

    27th overall out of 500 and 3rd in AG. Not bad for a flatlander riding and running in the mountains.

  9. swim
    good luray tri - swim 1500 yd 00:24 28:38 pace

    nice lake swim.

    • Martin S.

      Nice job. I wish I could swim that fast.

      14 days ago Like1 person

    • Christina W.
      Christina W.

      great swim... i had worst swim yet of all my oly races! did you wear wetsuit?

      14 days ago Like

    • Carter F.
      Carter F.

      yes, it insulated me as I slithered through three waves of swimmers. They need to spread the waves out a bit. The race is really tough with the hills and the false flats.

      14 days ago Like

  10. VELO
    good luray tri - bike 26 mi 01:17 20.1mph pace

    so stoked on this one.......

  11. RUN
    good luray tri - run 6.22 mi 00:44 07:08 pace

    hills. and more hills.

  12. FIT
    hard ass spin class 15 mi 00:50 03:20 pace

    hadn't taken a class from the drill sergeant instructor with the german accent in a while. wow that was tough. is does help that she's hot as well.......

  13. swim
    good lunch swim 750 yd 00:13:00 30:30 pace

    quick one. staying sharp for the luray tri this saturday.

  14. RUN
    After work 5 on the nasa loop 5 mi 00:39 07:47 pace

    Nice after work miles. Started easy and picked it up for the last 1.5. Sorry I've been absent from dm the past two weeks. Work craziness and vacation. Time to get into a groove.

  15. VELO
    good sunday ride in hatteras 30.6 mi 01:30 20.5mph pace

    tailwind heading south. headwinf heading home.

  16. RUN
    good Rodanthe Waves and Salvo DD 10.2 mi 01:27 08:30 pace

    started easy then steadily picked it up a bit. first DD in two months.

  17. RUN
    good rodanthe sweatfest 4 mi 00:33 08:15 pace