6347 total / 777 in 2015

Disney 1/2 marathon on 1/10/14 Florida Ironman 70.3 on 4/13/14

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  • 4 miles
  • 00:40 time
  • 519 calories
  • 1 workouts
  • This Week time period


  1. RUN
    great LWR main st run 4.21 mi 00:40 09:32 pace

    Ran while the girls painted on Main St. Nice strong pace.

  2. RUN
    great Speed run 4 mi 00:35 08:48 pace

    Speed run while Emery was swimming warm ups at Area 3/5.

  3. VELO
    great Linger lodge bridge 51 mi 03:11 16.0mph pace

    Rode 40 minutes and made my way to meet Elaina at the Linger Lodge bridge to practice hills for the race. We did 18 bridge repeats with 15 of those in the difficult gear to gain strength and endur... read more

  4. swim
    great Last long swim 2050 yd 00:50 42:55 pace

    Last long swim set before half iron! Woop woop!

  5. RUN
    great Last long run pre-taper 10.74 mi 01:49 10:08 pace

    "Easy" strong pace - ran 10 hill repeats in the country club to get some incline endurance. Last long run pre-taper!

  6. RUN
    good Crazy Brick Run 3.7 mi 00:38 10:09 pace

    Did a crazy brick today. 4 x 4 min run/10 min bike followed with 2 x 8 min run/20 min bike. Finished with a 5.37 min run. Wasn't as bad as I expected.

  7. VELO
    great Crazy Brick Bike 23 mi 01:20 17.2mph pace

    Did a crazy brick today. 4 x 4 min run/10 min bike followed with 2 x 8 min run/20 min bike. Finished with a 5.37 min run. Wasn't as bad as I expected.

  8. VELO
    great Presunrise office spin 25 mi 01:30 16.7mph pace

    Done done and done!

  9. swim
    good Y 1600 yd 00:45 49:30 pace

    I swam a mile today. Why do I feel like a slacker?

  10. RUN
    good Sucking it up 4.29 mi 00:40 09:16 pace

    I really wanted to skip today but I decided to suck it up and run.

  11. VELO
    good 4 mi 00:25 9.6mph pace

    Biked the girls to and from school

  12. RUN
    good SR 70 to Linger Lodge Bridge ... 13.1 mi 02:12 10:03 pace

    Damn it feels good to be a gangsta. 13.1 miles with two bridge repeats in the middle. Not super fast but fast isn't my goal right now.

  13. VELO
    2 mi 00:15:00 8.0mph pace

    biked the girls home from school

  14. RUN
    great Greenbrook small loop 2.2 mi 00:20 08:53 pace

    Run brick workout. Ran right off the bike. No music. I ran at what felt good. Reminds me that I will need to slow down if I plan to run 13 miles and not just 2. Must leave some gas in the tank... read more

  15. VELO
    good University Concession Loop 23.17 mi 01:26 16.2mph pace

    Brick Bike workout. Rode my road bike (tri bike still getting serviced). Never as fast on my road bike. Rode the girls to school first so time/miles is off as we rode slower and had to walk in t... read more

  16. VELO
    alright Office spin 16 mi 01:05 14.8mph pace

    Have u mentioned that I loathe my road bike? My tri bike aka Turtle, is getting a tune up for the big race so I got my Jamis entry level road bike down from the garage and put her in Turtles usual... read more

  17. RUN
    great Legacy Trail pre jr Olympics 8 mi 01:15 09:22 pace

    Taking advantage of my wait time during Jr Olympics today. Ran up to the Legacy Trail aka Sarasota Rails to Trails. Nice shades run. Forgot my drink in Emery's cooler but found a fountain m... read more

  18. swim
    great Ymca 2000 yd 00:44 38:30 pace

    A little monotonous but felt strong

  19. RUN
    great Hampton Inn Moultrie GA 5 mi 00:46 09:17 pace

    Skipped a swim and 6 mile run yesterday due to traveling to funeral in GA. Subbed a 5 mile run today for what was supposed to be a 24 mile bike and 2 mile run brick. Just going with the flow try... read more