Miles:
7904 total / 2334 in 2015
Goal:

Ironman 70.3 World Championships in Austria 8/30/2015

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  • 24 miles
  • 02:43 time
  • 1849 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. swim
    great Autumn WOods 2375 yd 00:43 31:51 pace

    1.35 miles. T2 pool hours changed...WEndy and I came to my community pool. Nice to have someone to talk to in between sets.

  2. RUN
    great treadmill Autumn woods 6.07 mi 01:00 09:53 pace

    Read my book - moderate pace.

  3. RUN
    good AUtumn Woods 2.75 mi 00:30 10:54 pace

    Run with Auds biking. . Not the fastest with my little training buddy but it sure was the best company.

  4. VELO
    great Office spin road bike 30 mi 01:30 20.0mph pace

    Kept at 80 rpm - spin on road bike in the office

  5. VELO
    great Naples YMCA 17 mi 01:00 17.0mph pace

    Spin class

  6. swim
    great 1925 yd 00:42 38:23 pace

    WU:
    400 EZ
    300 paddles
    200 kick board
    RI: 10

    MS:
    10 x 100 @ (2X 25 FAST WITH 25 EZ), RI=0:20

    CD: 200 @ low aerobic intensity

  7. RUN
    great Autumn Woods 4.19 mi 00:40 09:32 pace

    TEmpo RUn

  8. RUN
    great YMCA 3.7 mi 00:36 09:43 pace

    Ran while Auds at volleyball - got a call from her teacher so 45 min run cut short. Better than nothing at all! Felt easy.

  9. swim
    good T2 Aquatics 2525 yd 00:50 34:51 pace

    300 Warm up - 2000 Time Trial - 300 cool down

    In wet suit - completed Main set in 38 min.

  10. VELO
    alright Office spin 32 mi 02:00 16.0mph pace

    I wasn't mentally present today. Tomorrow will be a better day.

  11. RUN
    alright Naples 5 mi 00:51 10:11 pace

    I wasn't mentally present today. Tomorrow will be a better day.

  12. RUN
    great Autumn Woods Clubhouse treadmill 7.59 mi 01:11 09:21 pace

    Ran on the treadmill today. Negative split. Nice talking pace - felt easy when it's not 900 degrees.

  13. VELO
    good office spin 27 mi 01:30 18.0mph pace

    This was a TOUGH workout.

    WU: 10 min EZ

    MS: 10 minutes -
    Isolated Leg Training on trainer/spinner. After warm-up, alternate 20 seconds with 1 leg, then the other, then both to flush it out. Get ... read more

  14. swim
    good T2 pool 2225 yd 00:44 34:48 pace

    Full wetsuit practice today in the rental suit. Audrey played in the lane with me. FUn times.

  15. VELO
    great Office spin 35 mi 02:00 17.5mph pace

    Sunrise office spin

  16. RUN
    great Autumn Woods 4.15 mi 00:40 09:41 pace

    Run off the bike - felt easy to run when it wasn't blistering hot out.

  17. VELO
    good My House 65 mi 03:45 17.3mph pace

    Pre sunrise spin at home due to heat/sun rash. Read a lot of my book. I think biking over the Austrian Alps will be easier than biking in my home for 3.45 hours.