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  • 79 miles
  • 06:58 time
  • 3460 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. VELO
    alright Alligator 28.12 mi 01:31 18.6mph pace

    chilly and windy...legs tired for some reason.

  2. VELO
    great 24.58 mi 01:20 18.4mph pace

    15 min warmup
    10 min hard (strength)
    5 min recover
    X 4
    Cooldown

  3. swim
    great Breathe! 2250 yd 00:55 43:01 pace

    How did it go?

  4. VELO
    great Found my mojo! 21.47 mi 01:09 18.7mph pace

    my mojo has been reclaimed!

  5. swim
    good 2800 yd 01:00 37:42 pace

    body is sore/tired from moving!!!

  6. swim
    alright The Swim of Death 2800 yd 00:55 34:34 pace

    gotta go back and calculate yardage. Coach Nan kept adding "extra" Friday 50's...no fins...I was dying. It was work. Hard to catch breath! Worth it.

  7. swim
    great Awesome! 3000 yd 00:59 34:52 pace

    what a workout!!!!!!!!

    500 swim/100 drill/100 kick
    10 x 50 kick/swim
    8 x 25 on :35
    4 x 100 kick/16 pushups/150 swim (rest :20 after)
    100 paddles
    8 x 50 pull on 1:10
    100 cooldown

  8. RUN
    great Lakes 6.54 mi 01:00 09:10 pace

    10 min warmup
    5 x half mile zone 3 with 4 min easy jog
    10 min cooldown

  9. FIT
    great Self Myo Release & suspension... 00:30

    worked on plantar fascia, calves, quads, IT/TFL 15 min

    Suspension circuit:
    10 squats (ass to grass)
    10 rows
    10 reverse lunge to single-leg balance with knee drive (per side)
    10 pushups
    10 Y raise... read more

  10. RUN
    great Transition run 1.86 mi 01:15

    166bpm avg - felt pretty good! High turnover w/o much effort.
    171 cal

  11. VELO
    great Split loops & sprints! 21.54 mi 01:12 17.8mph pace

    Way better with a buddy!
    warmup 16:54 145bpm avg
    30 sec sprints every 5 min (or so lol) 44:31 / 143bpm avg / 17.9 mph avg / top speed 26.1mph
    Cool down 11 min 135bpm avg
    1147 cal

  12. swim
    great Crawfish 2975 yd 00:59 34:54 pace

    500 free / 300 kick
    12 x 25 kick underwater on :35
    4 x 125 on 2:40 swim
    4 x 100 on 2:40 swim
    6 x 125 on 2:40 pull
    8 x 25 kick on :35
    50 kick on back easy

  13. RUN
    good Run with Missy & Harlo 8 mi 01:19 09:52 pace

    8 miles with Missy around campus/lakes. Left arch is kinda funky - I think it's from trying to unclip from pedals while crashing on bike yesterday.

  14. swim
    great Love my new Zoomers! 2630 yd 01:07 44:50 pace

    I love to Swim!!!!

    480 swim
    300 pull

    10 x 60 kick/swim x 8

    8 x 60 on 1:05 (odd - 30 left/30 rt; even 3 kick switch/swim)

    18 x 30 kick on :35
    19 x 30 pull :30
    14 x 30 swim :25

    Kick 120

    6 x 20 ... read more

  15. VELO
    good Crazy woman on drugs nearly r... 21.77 mi 01:15 17.4mph pace

    river road. All was fine and dandy on post-swim ride except I had stomach cramps. Midway thru the excursion, this crazy woman in a Camry got right behind me and then right next to me. She was yelli... read more

  16. VELO
    great Rain & wind!!! 31.32 mi 01:48 17.4mph pace

    1361 cal
    143 avg hr / 169 max

  17. swim
    great Started early! 2350 yd 00:48 36:08 pace

    I love to swim!!!! Was told I have a strong kick and earlier today one of my clients/fellow triathlete told me I look like a pro on my bike! Thanks, Wendy!

    400 free
    300 pull

    10 x 50 25 drill/25 k... read more

    • Wendy L.
      Wendy L. Great Performance
      Great Performance:

      :) You are fast!!! You did ALOT in that time frame!!

      17 days ago

    • Sarah R.
      Sarah R.

      Thank you, hon!!! I was doing an 1:50 100 during warmup! Proof that swim practice DOES indeed work! :) Major high-five to you too! Yay for improvement!

      17 days ago Like

  18. VELO
    great 3 loops 32.26 mi 01:47 18.0mph pace

    Avg HR 137, max 168
    1396 cal
    First 2 loops = 21.55 mi / 1:14:55 / 17.3mph / 128 bpm avg
    3rd loop = 10.71 mi / 32:30 / 19.8mph / 158 bpm avg

  19. swim
    good Crawfish 2650 yd 00:54 36:03 pace

    500 wup
    6 x 100 on 2:00 (25 kick/75 swim fins)
    800 in 16:00
    Pull 300
    Fins kick 200
    Kick 100
    6 x 25 sprints

    Didn't feel completely relaxed for some reason.
    2650
    54:18