Miles:
6234 total / 1361 in 2013
Goal:

Complete Kansas Half-Ironman in June. Finish first in 40-44 AG Olympic TRI 2013. Improve Olympic PR to under 2:25. 3500 Training Miles in 2013.

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  • 51 miles
  • 03:35 time
  • 2691 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. George W.'s Photo George
    VELO
    23 23 mi 01:15 18.4mph pace

    Easy does it for this ride, just 75 min of movement really. First race on Sunday, even though it is a "C" race I am doing mostly just to get back in the groove, still want to come in wit... read more

    2 days ago
    • H B.
      H B.
      H B.

      Nice ride and hope you have a great race!

      1 day ago • Like

  2. George W.'s Photo George
    swim
    good 1925 m 00:37 30:55 pace

    The folks at the pool forgot to bring keys, so we ended up waiting outside for 20 minutes while they fetched them. By then, it was 15 people for 8 lanes. Thankfully a nice young lady was willing ... read more

    3 days ago
    • H B.
      H B.
      H B.

      That is so annoying! But great swim anyway.

      1 day ago • Like

  3. George W.'s Photo George

    I found out Hines Ward will be at the Kansas 70.3 on June 9. I'm a big Steeler fan so now I'm sorta geeked out about being in the same race with Hines. Of course my first thought was &q... read more

    4 days ago
    • H B.
      H B.
      H B.

      Look out for your blind side. >>

      3 days ago • Like

    • George W.
      George W.
      George W.

      Pfft. So much hatred over a LEGAL block. Defensive players can be such whiners when they get hit themselves. :)

      3 days ago • Like • 1 person

    • H B.
      H B.
      H B.

      Cheap shot but I took it. I don't think Hines would mind. *snicker* :D Also I am j/k, that is very cool. But you have to beat him. lol!

      3 days ago • Like • 1 person

  4. George W.'s Photo George
    RUN
    good 4.7 mi 00:38 08:05 pace

    I had a little more trouble sustaining 18 min @ threshold intensity this morning, but I got through it. Surrounded the main set with 10 min WU/CD at a lower intensity. Have a good Wednesday!

    4 days ago
  5. George W.'s Photo George
    VELO
    good 22 mi 01:05 20.3mph pace

    Moving into the peak phase always feels a little like taking exams. Have I improved enough over the last 11 weeks to sustain the high levels of threshhold/V02 max intervals I have in the next 4? ... read more

    4 days ago
  6. George W.'s Photo George
    swim
    good 2700 m 00:49 29:12 pace

    Good swim, not great, but good. 2700m is of course further than I will swim in any event this year, but still would like to be able to keep my form consistent throughout. I guess that's why ... read more

    6 days ago
  7. George W.'s Photo George
    RUN
    good 10.46 mi 01:30 08:36 pace

    5am run so I can take the mother of my children to breakfast for Mothers Day! Got to see the sun come up and also a family of deer on the trail. Hope they do something special for the mom in the ... read more

    7 days ago via Electric Miles
  8. George W.'s Photo George
    VELO
    great 44 mi 02:15 19.6mph pace

    20-30 mph wind gusts turned this into an indoor ride. Not my favorite way to do the long ride, but I got er done!

    8 days ago via Electric Miles
  9. George W.'s Photo George
    VELO
    good 25 mi 01:15 20.0mph pace

    10 x 1 min sprints worked into this one. The build keeps building!

    10 days ago
  10. George W.'s Photo George
    RUN
    great 4.45 mi 00:38 08:32 pace

    Varied the intervals today. Longer intervals at V02 max, but same low intensity WU/CD. Good to know I can push a sub 7 min pace 3 min at a time and not die (yet!)

    10min WU low intensity
    3x3min V... read more

    10 days ago
  11. George W.'s Photo George
    swim
    good 2400 m 00:45 29:50 pace

    Good swim, though not as fast as last week. Still, improvement is there and I am optimistic going into this season.

    11 days ago
  12. George W.'s Photo George
    VELO
    great 29.5 mi 01:30 19.7mph pace

    7x5 min hill climbs at VO2 max worked into this session. Yes, that was as tiring as it sounds!

    11 days ago
  13. George W.'s Photo George
    swim
    good 1800 m 00:31 27:42 pace

    400m WU
    1000m race pace
    400m CD

    Good swim but form started to flag late in the 1000m. 6 more weeks to build that stamina up!

    13 days ago
    • H B.
      H B.
      H B.

      Nice job! Plenty of time to get where you want to be on race day. :)

      11 days ago • Like

  14. George W.'s Photo George
    RUN
    tired 5 mi 00:45 09:00 pace

    I was on tired legs yesterday morning as I ran through the 7AM mist. So, I did not worry about pace and just focused on getting my 45 in. Not every run is going to be recordbreaking!

    13 days ago
  15. George W.'s Photo George
    RUN
    great 3.75 mi 00:30 08:00 pace

    Brick part 2!

    14 days ago
  16. George W.'s Photo George
    VELO
    28 mi 01:30 18.7mph pace

    Brick part 1

    14 days ago
  17. George W.'s Photo George
    RUN
    great 5.55 mi 00:44 07:59 pace

    Good run today, although the wind was a pain. 8x1m sprints worked into the run. Happy Friday!

    15 days ago
  18. George W.'s Photo George
    VELO
    good 23 mi 01:10 19.7mph pace

    9x1 min sprints worked into this 70 minute ride. The weather was rotten so I did it on my bike trainer while playing X-Box with my boys. Not the most focused ride ever, but nice to combine a work... read more

    17 days ago
    • H B.
      H B.
      H B.

      That sounds like so much fun. :)

      16 days ago • Like

  19. George W.'s Photo George
    swim
    great 2400 m 00:43 28:50 pace

    Continued to focus on several form corrections designed to help me swim a bit faster, but also more efficiently. Time keeps creeping down. That 43 min included 200m of kicks which are never very ... read more

    17 days ago
  20. George W.'s Photo George
    RUN
    great 4.8 mi 00:42 08:45 pace

    12x1 min VO2 max intervals with 1 min recoveries at low intensity for this workout, with 10 min WU/CDs. It always makes me laugh to see the total pace I get in these interval workouts is less than... read more

    18 days ago
    • H B.
      H B.
      H B.

      I feel like just reading it kicked my butt. :D Great job!

      17 days ago • Like • 1 person