8334 total / 2764 in 2015

Ironman 70.3 World Championships in Austria 8/30/2015

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  • 21 miles
  • 01:26 time
  • 1018 calories
  • 2 workouts
  • This Week time period


  1. RUN
    great YMCA run 3 mi 00:26 08:46 pace

    Run while A at volleyball.
    Mile 1 at 9:15 pace
    Mile 2 at 8 min pace
    Mile 3 at 8:57 min pace

  2. VELO
    alright YMCA spin 17.61 mi 01:00 17.6mph pace

    Y spin with Wendy. Instructor out of the saddle the entire time- I adjusted to get in the saddle for a cycle workout.

  3. swim
    great Autumn woods pool 2025 yd 00:38 32:39 pace

    Swam with E playing mermaid around me

  4. VELO
    great Y spin 15 mi 00:50 18.0mph pace

    Spin after run and weights. Teacher spent the entire class out of the saddle "running". After awhile I just sat down and did intervals since I had already run for the day. Class ended ... read more

  5. RUN
    great Y 4 mi 00:37 09:11 pace

    Intervals at the y while e swims. WU 5 at 10 min pace- 5x 3 min at 8:13 pace and 2 at 10 min pace 1x 9:15 pace for 3 min and 10 min for 2 min. Cool down remainder at 9:50. Next weights before sp... read more

  6. RUN
    great Free family turkey trot 3 mi 00:45 15:00 pace

    Muller threesome free family turkey trot while Emery swam from 7-9 this morning with her team (yes they had practice).

  7. swim
    good YMCA 1200 yd 00:30 44:00 pace

    A short swim with my Audrey while we waited for Emery at her swim clinic. Was chilly both water and air was 75.

  8. RUN
    great Autumn Woods 5 mi 00:51 10:08 pace

    Ran the same loop 5 times but enjoyed just being able to run. Taped foot today. Seemed to help support my arch.

  9. VELO
    alright Spin 17 mi 01:00 17.0mph pace

    10 WU 20 isolated legs 35 power sprint 5 cool down

  10. RUN
    great International Dr Orlando 3.06 mi 00:30 09:39 pace

    Ran with My Biggest Fan for first mile then sped up. Negative split. Raining.

  11. RUN
    good I drive Orlando 3.01 mi 00:30 10:07 pace

    Pre swim meet run with My Biggest Fan. Muggy, very muggy. welcome to Orlando

  12. swim
    great Swim 2200 yd 00:43 34:23 pace

    WU 200
    MS 3x600
    CD 200

  13. RUN
    blah 4.32 mi 00:46 10:38 pace

    I know better than to run over 3 miles without fluids when it's 90 degrees and 60% humidity but today I ignored my knowledge and paid the price with nausea at mile 2.5. Live and learn (again)... read more

  14. RUN
    great Y 1 mi 00:09:12 09:11 pace

    Pre yoga run- trying to increase miles gradually

  15. VELO
    great Vanderbilt Beach Road 15.84 mi 00:51 18.8mph pace

    Great practice for my January sprint tri (12 mile bike). Road the sidewalk to Vanderbilt Beach Rd then picked up the bike lane. Cruised to Collier Blvd and back.

  16. swim
    good T2 pool 300 yd 00:11:00 64:31 pace

    Pool was set up for long course (50 m) so that was interesting and great practice. Thunder pulled us out early.