Miles:
6748 total / 1178 in 2015
Goal:

Ironman 70.3 World Championships in Austria 8/30/2015

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  • 42 miles
  • 02:55 time
  • 2020 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great 2.11 mi 00:20 09:28 pace

    Off the bike run with Elaina

  2. VELO
    great 40.14 mi 02:35 15.5mph pace

    Ringling bridge over lido key, longboat key, to Anna Maria and back plus a few bridge repeats and a short run afterwards

  3. RUN
    great Northshore pool run on the bay 4.59 mi 00:50 10:53 pace

    Foundation run with David pre swim meet

  4. swim
    great YMCA 2200 yd 00:53 42:23 pace

    300 warm up
    200 paddles
    3x500 race pace
    200 cool down alternate strokes

  5. RUN
    great Brick run 3.6 mi 00:30 08:20 pace

    Brick run super hot

  6. VELO
    great Brick bike 23.9 mi 01:22 17.5mph pace

    Brick bike

  7. swim
    good YMCA 1800 yd 00:43 41:56 pace

    300 warm up
    200 paddles
    5x200 (50 easy/50 threshold)
    300 cool down easy

  8. VELO
    great Short hill climbs 20 mi 01:10 17.1mph pace

    Presunrise spin. Short hill climbs and isolated leg on the trainer. Feeling stronger

  9. RUN
    alright 5.6 mi 00:53 09:27 pace

    A bit tired today

  10. VELO
    great Short hill climbs 17 mi 01:00 17.0mph pace

    "Intense" is the only word David said when he peeked in the office this morning.

    WU: 10 min EZ

    MS: 10 minutes -
    Isolated Leg Training on trainer/spinner. After warm-up, alternate 20 se... read more

  11. RUN
    great Speed bursts 5.14 mi 00:47 09:08 pace

    It's so nice to run when it's not 90 degrees

    WU: 12 minutes @ low aerobic intensity
    MS: 6 x 1 minutes @ speed intensity with 3-minute active recoveries
    CD: 11 minutes @ low aerobic inten... read more

  12. VELO
    great Ride with Elaina 31 mi 01:53 16.5mph pace

    Workout was cut short due to lender crisis and had to get home to fax some paperwork. Combined with early release and a house showing, the "run off the bike" just wasn't going to ha... read more

  13. RUN
    blah 6 mi 01:00 10:00 pace

    Really wasn't feeling it today but did what I had to.

  14. swim
    great Y 1650 yd 00:37 39:28 pace

    WU: 350
    8x25 drills (one arm pull)
    5x150 (50 easy/25 hard)
    CD: 350

  15. RUN
    great From the Y 4.79 mi 00:45 09:23 pace

    Forgot my hat today. I hate running without my hat. It was hot by the end of the run. Ran from the Y.

    45 minutes at moderate intensity.

  16. RUN
    good Greenbrook small loop 2.13 mi 00:21 09:49 pace

    Ran off the bike with Elaina - scheduled for Sunday but not sure what Sunday will look like so wanted to get it in this week.