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  • 7 miles
  • 02:53 time
  • 1192 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Haddon Hall 6.2 mi 00:57 09:13 pace

    Drippy/misty morning run with two 1-mile intervals at half marathon pace with a half mile between. I suppose the light rain is better than the heat.

  2. swim
    good LTF Swim 2000 m 00:51 40:50 pace

    Easy/moderate recovery swim in the outdoor pool at Lifetime.
    750 swim
    500 pull
    300 swim
    300 pull
    150 swim, kick timing focus
    = 2000 meters

  3. VELO
    good Beaver Creek-Jack Bennett-Byn... 62.54 mi 03:33 17.7mph pace

    30% chance for rain, my assets!

    I rode about 40 minutes and it started to drizzle enough that I had to take off my glasses. I also put a zip lock on my phone at that time. From then on, it was h... read more

  4. swim
    LTF Swim 3250 m 01:27 42:50 pace

    400 w/u
    300 pull
    200 swim
    100 kick
    -
    3 x 200 build
    400 pull
    200 moderate
    3 x 200 build
    50 pull (the kids swim team coach asked me to please switch lanes)
    400 pull
    = 3250 meters

  5. RUN
    I thought Friday's were rest ... 15.7 mi 02:37 09:59 pace

    I'm happy with the distance but a little bit disappointed with my pace. It's been a long training week though. We'll have to see how it goes from here.

  6. VELO
    good OMV - T-Storm Escape 41.89 mi 02:15 18.6mph pace

    No storms were in the area tonight but rain was predicted when the route was posted.

  7. RUN
    good House Creek to Blue Ridge 8.23 mi 01:22 09:55 pace

    Muggy run. The pace wasn't speedy but the heart rate was still on the high end.

    Over the weekend we discussed the IM Chattanooga run course and how it may or may not compare to Raleigh. This... read more

  8. swim
    good Titans OSB Masters 2400 m 01:08 45:52 pace

    300 w/u
    300 pull
    300 as kick/swim/kick
    300 choice of equipment (pull)
    12 x 100 (as 3x 1-3 descending, 4 hold with the middle round as pull, 20 second recovery, 1 minute between rounds)

  9. swim
    LTF swim 1750 m 00:48 44:16 pace

    Easy/moderate recovery swim in the outdoor pool at Lifetime.
    550 swim
    500 pull (buoy, paddles, ankle band)
    300 swim
    300 pull (buoy and paddles)
    4 x 25 (odds with ankle band)
    = 1750 meters

    I have t... read more

  10. RUN
    good Laura Duncan-Bond Park loop 13.11 mi 02:09 09:51 pace

    One of my favorite routes, even in the muggy morning weather.

  11. swim
    good Titans OSB Masters 3000 yd 01:18 45:45 pace

    200 w/u
    100 kick
    200 swim
    4 x 50, odds kick. evens drill (6-3-6, catch up)
    -
    200 pull
    4 x 25 tempo
    200 swim
    4 x 25 tempo
    200 swim
    4 x 25 tempo
    200 swim
    4 x 25 tempo
    200 pull
    4 x 25 tempo
    200 pull
    4... read more

  12. RUN
    good Around the Peakway 8.09 mi 01:16 09:25 pace

    Early morning run around the Peakway to beat the heat. It's going to be quite hot today so it works out that I'm swimming Monday, Wednesday and Saturday this week so a morning time slot ... read more