Miles:
7141 total / 1571 in 2015
Goal:

Ironman 70.3 World Championships in Austria 8/30/2015

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Entries

  1. RUN
    good Sedgwick county park 4.63 mi 00:44 09:30 pace

    12x1 threshold intervals

  2. RUN
    great Sedgwick County Park 9.62 mi 01:36 09:58 pace

    Ran first 24 min with DGM and a last few minutes with him. Overcast and cool. Negative split. gu at 45 min. Drank water.

  3. RUN
    great Brick run 2.27 mi 00:20 08:48 pace

    Brick run around the block for 20 min. That's 8 times folks.

  4. VELO
    great Brick ride on trainer 17 mi 01:00 17.0mph pace

    Office brick ride

  5. swim
    good Autumn woods pool 2000 yd 00:39 34:19 pace

    WU:
    300 EZ
    200 paddles
    RI:10

    MS:
    6 x 100 @ moderate aerobic intensity, RI=0:15
    9 x 75 @ VO2max intensity, RI=0:45
    6 x 25 @ speed intensity, RI=0:20

    CD: 300 @ low aerobic intensity

  6. VELO
    good Office spin - long hill climbs 28 mi 01:28 19.0mph pace

    Office spin - long hill climbs.

    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... read more

  7. VELO
    good 17 mi 01:00 17.0mph pace

    WU: 10 minutes @ moderate aerobic intensity
    MS: 40 minutes @ moderate aerobic intensity
    CD: 10 minutes @ moderate aerobic intensity

  8. RUN
    alright Collier Cty Park 5.57 mi 01:00 10:46 pace

    Run with the family - David stopped after 30 min - girls rode their bikes. 84 degrees but with humity "felt like" 95

  9. RUN
    alright Naples Cyclery to Vanderbilt ... 3.86 mi 00:41 10:37 pace

    Run off the bike. Ran to Vanderbilt Beach and ran on the beach. It was SO hot (90 degrees). Took Nuun with me but it was hot too. Tried to splash water from Gulf on me, but it was hot too. Hot... read more

  10. VELO
    good HITS half iron route from Nap... 54 mi 02:57 18.3mph pace

    Rode to Ave Maria and back to Naples Cyclery. Clean, fast route. Ate cliff bar 30 min in, ate gu 1 hr in, ate cliff bar 1.5 hrs in...started to feel sick and needed water. at mile 37 refilled bo... read more

  11. swim
    good SUn N Fun Waterpark 2400 yd 00:53 38:52 pace

    Got a workout in while the girls were going down slides at Sun N Fun.

    WU: 300 @ low aerobic intensity
    MS: 1,800 @ moderate aerobic intensity
    CD: 300 @ low aerobic intensity

  12. RUN
    great YMCA 4.1 mi 00:38 09:16 pace

    10 min WU/CD and 18x 30 sec threshold intervals with Auds

  13. VELO
    alright Office Spin 25 mi 01:25 17.6mph pace

    Watched HGTV with Auds
    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 a to... read more

  14. swim
    good YMCA 2100 yd 00:43 36:16 pace

    At the Y - E at team and A jumped off the boards.
    WU:
    300 EZ
    200 paddles
    RI:10

    MS:
    6 x 100 @ moderate aerobic intensity, RI=0:15
    8 x 75 @ VO2max intensity, RI=0:45
    6 x 25 @ speed intensity, RI=0... read more

  15. RUN
    good Arlington TX Hilton treadmill 3.71 mi 00:36 09:36 pace

    Ran on tready with Alison - fun to have a running buddy.

    WU: Run 10 minutes @ moderate aerobic intensity
    MS: Run 15 minutes @ moderate aerobic intensity
    CD: Run 10 minutes @ moderate aerobic inten... read more

  16. RUN
    great Dallas Hilton 3.83 mi 00:36 09:23 pace

    16x30 sprints with 10 min Wu and cool down

  17. swim
    great Dallas hotel pool swim 1625 yd 00:29 31:52 pace

    Short 575 yards due to lightening

  18. swim
    alright Autumn Woods Pool 1800 yd 00:37 36:35 pace

    Didn't want to do this today. Emery encouraged me and I did it.

  19. RUN
    alright From Naples y and back 7.71 mi 01:20 10:22 pace

    Ran while Emery was at swim team. Audrey rode her road bike while I ran. Favorite part? Her sharing with me facts from the Guinness Book of World Records.