1110 total / 0 in 2018

Short Term: <strike>Nation's Triathlon (Olympic Distance)</strike> Long Term: Qualify and race in Escape from Alcatraz Triathlon

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Ryan logged 1110 miles.

Last workout almost 8 years ago. Help get them back on track!

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  1. RUN
    good BizConf Beach Run 4.49 mi 00:44 09:41 pace

    2 mile run (8:16, 8:17)
    0.3 mile walk
    1 mile run (8:41)
    0.2 mile walk
    1 mile run (9:07) (whoops, heat got to me)

  2. RUN
    good Dog Days Triathlon 3.1 mi 00:26 08:14 pace

    I apparently bruised my knee during the crash earlier, so I went a little easy on it to make sure I was okay during the run, but overall, the run felt easy. I'm not sure if that was because I... read more

  3. swim
    good Dog Days Triathlon 400 m 00:05:22 21:35 pace

    Felt good for the first half, but tightened up unexpectedly during the second half. Second fastest swim overall. Second fastest T1 transition overall.

  4. Shared Photo

    This helmet saved me a trip to the emergency room today. I bit it hard on the bike dismount during this morning's triathlon. Still finished the race and somehow managed to win my age group. ... read more

    • Mike L.
      Mike L.

      Glad to hear everything is ok. Congrats on the age group win. Where was this race?

      almost 8 years ago Like

    • Chio

      so glad to hear you're okay and pulled off an age group win after your fall. take care!

      almost 8 years ago Like

    • Ryan M.
      Ryan M.

      Mike, The race was in Broadlands (Ashburn, VA).

      almost 8 years ago Like

    • David B.
      David B.

      Congrats on the win! I'm amazed how many riders I see without helmets...just not worth it.

      almost 8 years ago Like

  5. VELO
    injured Dog Days Triathlon 12.13 mi 00:37 19.7mph pace

    Two loop course. Everything was great until the dismount. Flying dutchman, weight on left side of bike, then WHAM! I don't know what happened, but I bit it hard. Bruised and scraped, I man... read more

  6. swim
    good Warm-up 400 m 00:08:00 32:11 pace

    An easy warm-up in the warmer-than-air water while waiting for the triathlon to start.

  7. VELO
    good Quick Gleedsville Out-n-back 9.87 mi 00:33 18.1mph pace

    Big gear on the way out. Small gear on the way back. Windy ride this morning.

  8. RUN
    good Neighborhood 5k 3.1 mi 00:25 07:57 pace

    Humid! Last mile felt heavy.
    7:50, 8:00, 8:05, 0:44 (7:23)

  9. swim
    good Indoor SCY 3000 yd 01:00 35:11 pace

    1000 free
    800 IM (r,l,d,s)
    600 free
    400 kick
    200 free

  10. RUN
    blah Brick: Part 2 6 mi 00:57 09:31 pace

    The first 4 miles were pretty strong considering this was just after a good bike ride and the heat was increasing, but I hit a wall as soon as my planned water-fountain break found the fountain to ... read more

  11. VELO
    good Brick: To Purcelleville and Back 25.24 mi 01:27 17.5mph pace

    Relatively easy ride, mostly on the W&OD trail. Started at 6am to avoid the heat, but the heat came on quickly.

  12. VELO
    great Gleedsville Out-n-back 12.18 mi 00:41 18.0mph pace

    I think this was my fastest pace for this rolling hill route to date. Big gear only.

  13. swim
    great Indoor SCY 3200 yd 01:00 33:00 pace

    16 200s:
    6x200 free
    4x200 (r,l,d,k,s) (IM order)
    2x200 (125 pace, :05 rest, 50 fast, :05 rest, 25 sprint)
    1x200 easy
    1x200 pace
    1x200 sprint
    1x200 easy

  14. walk
    good Catoctin Mountain Hike 2.71 mi 01:40

    Tough hike with a 40lbs of supplies and a 2yo on your back.

  15. VELO
    good Hot quickie 7.05 mi 00:25 17.3mph pace

    Short on time; just wanted to get the legs moving. Rolling hills, tried to keep the pace up.

  16. RUN
    good New Neighborhood Out-n-Back 4.5 mi 00:39 08:35 pace

    I was planning this route to be about 5 miles, but I'm kind of glad it was only 4.5. I took a brief un-clocked rest around mile 2.5 then finished remainder.

    8:19, 8:26, 9:01, 8:44, 8:17 (4:09)

  17. RUN
    good Neighborhood 5k 3.27 mi 00:28 08:39 pace

    Moderate 5k in 25:15
    Walked the rest.

  18. VELO
    good Quick ride 12.63 mi 00:43 17.8mph pace

    Big gear only