Miles:
11575 total / 240 in 2014
Goal:

Three goals for the 2012: • Race (& beat) son @ Wasa Lake Sprint • Sub 12 hr Ironman @ Coeur d'Alene • Try to beat 2:20:00 at Worlds

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Dwayne logged 11575 miles.

Last workout 7 months ago. Help get them back on track!

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Entries

  1. VELO
    great To The Banana Bread Shack & Back 56.42 km 03:30 10.0mph pace

    Love the West Maui Loop even when it is wet and raining in spots

  2. FIT
    good Gentle Yoga 01:30

    My very first yoga session.

  3. swim
    good Maui Master Tuesday PM Workout 2950 yd 01:30 53:41 pace

    Pool was a little cool for most. Lots were shivering through the set.

    500 yd Warm Up
    8 x 50 Variious Lung Busters Pulls (3's, 5's, 7's and 1 9)
    300 Pull
    2 x 100 on 1:40 Held 1:3... read more

  4. swim
    good Maui Master Monday AM Workout 2900 yd 01:30 54:37 pace

    Great workout but arms were slugish from open water swim on Sunday
    500 yd Warm Up
    4 x 50 descend on 1 min
    4 x 125 on 1:45
    1 x 250 on 3:30
    3 x 200 on 3:30
    4 x 100 descend on 1:45
    1 x 400 timed
    100 C... read more

  5. VELO
    alright Ma'alaea to La Perouse Bay & ... 61.14 km 03:30 10.9mph pace

    Group ride through Kihei

  6. RUN
    good Kahekili Beach Park to Kahana 7.87 km 00:50 10:13 pace

    Constant run through out. Muggy and hot.

  7. swim
    alright Open Water Swim to Black Rock 2000 m 01:00 48:16 pace

    Open water swim. Some large swells made it interesting.

  8. RUN
    alright Easy Run after West Maui Ride 4.02 km 00:35 14:00 pace

    Easy run immediately after returning from West Maui ride

  9. VELO
    great West Maui From Kahana 93.3 km 04:00 14.5mph pace

    Glorious sunny but windy day.

    Stopped for Banana Bread and Wailuku for refueling.

  10. VELO
    good Upcountry Loop From Paia 59.52 km 04:00 9.2mph pace

    Lots of hills at first to go up.

  11. swim
    good Maui Masters Swim Workout - F... 2900 yd 01:30 54:37 pace

    Great morning workout as the sun came up
    500 yd Warm Up
    4 x 50 descend on 1 min
    4 x 125 on 1:45
    1 x 250 on 3:30
    3 x 200 on 3:30
    4 x 100 descend on 1:45
    1 x 400 timed
    100 Cool Down

  12. VELO
    tired Kahana to Keihi and back 94.39 km 04:00 14.7mph pace

    First real outdoor ride in a while.

  13. VELO
    LSD Ride #1 on Aug Long 138.44 km

    Felt good for most of the ride.

  14. swim
    good UCTC Tuesday Swim 2900 m 01:15 41:37 pace

    1000 m Warm Up
    3 x
    - 400 m cruise near race pace
    - ~2 min rest
    - 200 m fast
    100 m cool down

  15. VELO
    good Chestermere & Back 72.96 km 04:00 11.3mph pace

    Nice toudle ride with Sara & Lynn to Chestermere and back via the pathways (and a stop at a DQ)

  16. VELO
    alright 142.05 km 06:02 14.6mph pace

    Easy ride with a couple of food stops.

  17. VELO
    good Saturday LSD Ride - Part 2 43.17 km 02:00 13.4mph pace

    Slow go up the hill but relatively quick getting to the city limits. Got lost a bit in Rockview but still made it home on the relatively shortest route.

  18. VELO
    alright Saturday LSD Ride - Part 1 102.61 km 04:16 15.0mph pace

    Headed off from home for a long ride west of town.

    Felt good. Garmin ran out of power while I was refueling at the Cochrane Coffee Traders.