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Daniel logged 1048 miles.

Last workout about 4 years ago. Help get them back on track!

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Entries

  1. RUN
    good 13.1 mi 01:52 08:32 pace

    Probably my best race strategy. Went in with a cadence strategy and it paid off well. Held a steady rate and ran my race. At mile 8 started to catch people and from mile 8 to the finish passed 8... read more

    • Justin T.
      Justin T.

      Great race Dan. Hope you're remaining active and have plans for 2011!

      almost 4 years ago Like

  2. VELO
    alright 100.8 mi 05:57 16.9mph pace

    Wow! a 100 mile ride and it seems that no what what direction I went the wind was in my face!

    http://connect.garmin.com/player/46271577

  3. swim
    good Swim at Red Wing...worked on ... 1000 yd

    Not bad..swam about 1000 yards

    http://www.youtube.com/watch?v=hYtuU9tvKs4

  4. RUN
  5. RUN
    good day 7-4 1 mile run after cycle 1 mi 00:08:30 08:30 pace

    quick run after the cycle to practice good cadence on slightly tired legs.

  6. VELO
    good Day 7-4 59 min cycle 20 min... 17 mi 00:59 17.3mph pace

    Took a few days off, life got in the way of living.

  7. swim
    great Day 7-1 2300 yd swim 2300 yd 00:37 28:23 pace

    Felt soooooooo good in the cool water just what the legs and knees needed after yesterday. I wish I could have stayed for hours!

  8. RUN
    tired IronGuides Day 6-7 20 min ea... 1.94 mi 00:19 09:40 pace

    OMG! Need to get fitted...legs were so tired after the bike. Did a quick transition from bike to shoes and then off to run. I think I'm getting the nutrition down...just need to get the bod... read more

  9. VELO
    good IronGuides Day 6-7 180 min ride 50.65 mi 02:56 17.2mph pace

    Big ride on the Cannondale. Similar route as I did with the Hybrid, 1.4 mph faster on Cannondale. I wonder how much faster on a real fitted tri-bike I would be? Never Happy I know. Nutrition ... read more

  10. Found out a friend from the gym also preparing for RI 70.3 was creamed recently in a bike car accident. He is done better but still not having much feeling in his left arm. Guess he got t-boned ... read more

  11. RUN
    good IronGuides Day 6-6 15 min wu... 8.23 mi 01:13 08:52 pace

    Really worked hard on the cadence during this run...tried my best to get the cadence up to 90+ and amazingly speed came along with that...so did a bit of resting....muscle not used to firing that f... read more

  12. random thought for a saturday.

    Finally got the Garmin foot pod and used it yesterday....reading say the goal cadence should be around 90 and during my run the avg was 82. Going to work on bringi... read more

  13. swim
    great IronGuides Day 6-5b 400 wu ... 2450 yd 00:39 27:58 pace

    WOW Got to swim in a REAL pool finally. Went to Asphalt Green which is one of the top 10 pools in NYC. What a difference a real pool makes.

    I wish I had a pool like that closer to me...but suppo... read more

  14. RUN
    good IronGuides Day 6-5 10 min wu... 4.45 mi 00:40 08:59 pace

    What a flat run this morning, gas tank on empty....just finished a muscle milk so feeling about at a half tank now.

    Hopefully head to Chelsea Pier for a swim this afternoon.

    • Anh P.
      Anh P.

      Nice morning run. Have a good swim later!

      over 4 years ago Like

    • Daniel K.
      Daniel K.

      thanks went to asphalt green instead....so nice to go to a real pool!

      over 4 years ago Like

  15. VELO
    good IronGuides Day 6-4 20 min wu... 19 mi 01:10 16.3mph pace

    Got to the gym before they open, another floor bike OOC so grabbed a bike in the spin studio and away I went. Made D&D and the 7:13am train to NYC. Sitting in an office now on Park Ave.

  16. swim
    good IronGuides Day 6-3b 3000 yd ... 2225 yd 00:48 38:16 pace

    Need to get to gym earlier or swim faster, was only able to finish 2250 before they were closing up the pool. Today starts 4 days in NYC...got my travel pass from the gym and going to check out a ... read more

  17. RUN
    good IronGuides Day 6-3a 15 min w... 6.4 mi 00:46 07:11 pace

    good run

  18. VELO
    good IronGuides Day 6-2 60 min bike 16 mi 01:00 16.0mph pace

    Did a spin class, can feel and SEE the improvements.

  19. swim
    good IronGuides Day 6-1 400 wu + ... 2820 yd 01:00 37:26 pace

    opps supposed to do 3x but did 4x instead. Yesterdays trail run was just the thing I needed, running through mud and rivers up and down hills through the woods....perfect timing for a run like th... read more

  20. RUN
    great IronGuides Day 5-7 60 min hi... 6.2 mi 01:09 11:07 pace

    Exactly what I needed after 5 weeks of good training...a trail race in the rain, 3 river crossings, a sand hill, and lots of calf deep mud. Awesome time! I hung with Kelly for the first 4.5 miles... read more