7565 total / 1995 in 2015

Ironman 70.3 World Championships in Austria 8/30/2015

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  • 100 miles
  • 07:59 time
  • 5385 calories
  • 6 workouts
  • This Week time period


  1. swim
    great Community pool 1900 yd 00:38 35:11 pace

    Wu 300 easy- 200 paddles
    MS 5X200 threshold
    Cd 400 easy

    • Karlee M.

      How is the water temp? I've always wondered since it's so warm all the time there.

      1 day ago Like

    • Melissa M.
      Melissa M.

      Most pool temps are as hot as the gulf which is currently 86 degrees today. Brutally hot for lap swimming. Emerys team pool has a chiller which is basically the opposite of a heater. I love swimming at her pool as the pool is cold. I rarely get to use that pool because I don't like to make Auds wait for me.

      1 day ago Like1 person

  2. RUN
    great Autumn Woods 4.1 mi 00:40 09:45 pace

    88 degrees - 75% humidity (feels like 105) Despite the sun coming out - I feel like I crushed this run. I realize I had a short break from the drive home before I got back on the trainer but am... read more

  3. VELO
    great Gordon Drive - 8 or 9 times i... 58 mi 03:19 17.5mph pace

    Decided the weather may not cooperate again on Sunday (and my buddy Elaina couldn't come) so thought today would be better to have the most recovery time before next weeks ride. Was challenge... read more

  4. RUN
    alright Greenway Park - Naples 4 mi 00:40 10:00 pace

    88 degrees - 75% humidity "feels like 102". Purposely ran today's tempo run in the heat in honor of my classmate who is running a race from Death Valley to Mt Whitney for a total of... read more

  5. swim
    good T2 Aquatics Pool 2000 yd 00:42 36:57 pace

    WU: 350 @ low aerobic intensity
    8 x 25 drills, RI=0:10
    MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
    6 x 100 @ VO2max intensity, RI=1:00
    CD: 350 @ low aerobic intensity

  6. VELO
    good 32 mi 02:00 16.0mph pace

    Cycled in the rain today. Needed to know how my bike handled in the rain. The past three years Austria 70.3 has been during rain so I anticipate it to be a wet race. New rain jacket worked well ... read more

  7. RUN
    good Naples long run 11 mi 01:54 10:21 pace

    Not as fast as my last long run but it is 69% humidity and 87 degrees. Had two gels- power gels since that is what my race is handing out. They are lighter and it need more than if I had used gu.... read more

  8. RUN
    injured Autumn woods 2.28 mi 00:24 10:31 pace

    Ran in the rain - tried out the new cycle rain jacket. It kept me dry but was hot. Can only really wear when it's cold and rainy. Heel was hurting so shortened and slowed run for the day. ... read more

  9. RUN
    great Brick run 2.24 mi 00:21 09:14 pace

    Nice easy run- 81 degrees - 87% humidity "felt like" 87

  10. VELO
    great Brick cycle 20 mi 01:15 16.0mph pace

    Presunrise spin

  11. swim
    great T2 aquatics pool 2700 yd 00:57 36:53 pace

    2700 yds (1.53 miles) nonstop swimming. In the rain. I think My coach must have forgotten I'm only doing a half ironman.

  12. VELO
    great office spin 25 mi 01:20 18.8mph pace

    Sunrise office spin

    WU: 15 min EZ

    MS: 15 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 a tota... read more

  13. swim
    blah Autumn Woods pool 1700 yd 00:36 37:16 pace

    The pool must have been 90 degrees. Got lots of cramps since I just ate dinner. Trying to swim late to stay out of the sun due to skin/sun rash.
    300 EZ
    200 paddles

    8 x 100 @ mode... read more

  14. VELO
    alright Brick ride 30 mi 01:45 17.1mph pace

    Biked on the trainer. Audrey wanted me to watch a movie with her and when that was over, I was still biking. Not a great trainer workout but I was in the saddle for 1:45. I have a hard time watc... read more

  15. RUN
    alright Brick run 6.52 mi 01:06 10:07 pace

    86 degrees - 66% humidity "feels like" 93. I felt every bit of that 93 degrees. Pleased with my time despite the heat. There was a gulf breeze so that helped. Could feel the heel durin... read more

  16. swim
    great T2 aquatics pool 2100 yd 00:45 37:42 pace

    Nice to swim in a pool that isn't 83 degrees

  17. VELO
    good 35 mi 02:00 17.5mph pace

    Office spin

  18. RUN
    blah 4.14 mi 00:44 10:37 pace

    Ran with Auds as bike pacer. 88 degrees - 55% humidity - "feels like" 93 Felt my heel during each step. Not necessarily painful but not 100% healthy. Wore good shoes all day for supp... read more