Miles:
7657 total / 0 in 2018
Goal:

Sub 10 HR.Iron Man Cozumel 2011 top 10 age group, Get to Kona- 2xVT50 finisher- PRS 10:08 IMLP2011- 3:14:10 Atlantic City Marathon-4:54 Rev 3 Quassy

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John logged 7657 miles.

Last workout over 6 years ago. Help get them back on track!

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Entries

  1. FIT
    good 00:30

    Went through 3 x core sets after run to finish day.

  2. RUN
    8.29 mi 00:58 06:59 pace

    2nd run today as a brick run after easy bike. Felt solid and was able to hold a nice pace while in target HR zone. Some core work and then recovery-food

  3. VELO
    good 24.67 mi 01:26 17.2mph pace

    Easy recovery ride 1:30 after first run of day. Very windy on way out.

  4. RUN
    9.43 mi 01:06 06:57 pace

    1st run of the day. I have another 1hr run after a 1:25 bike in 15 min. . I'm going for 3 hrs between runs. Had a blast of a run this morning feeling great after 5 hrs in saddle saturday.

  5. RUN
    6.64 mi 00:51 07:38 pace

    Brick run off bike for :50. Felt good after a long ride but temps helped stay nice and cool. Just beat the rain.

  6. VELO
    102.55 mi 05:00 20.5mph pace

    5 hr ride first part staying in hr z (130-140) last 1:10 in 140-155 Hr zone pushing pace. felt blah at first but started feeling better as ride went on. Fought a head wind on way out so return trip... read more

  7. swim
    4200 yd 01:10 29:20 pace

    Resistance swim with paddles.

  8. swim
    4900 yd 01:20 28:44 pace

    pull 1000,9x 100, 4x200 paddels, 7x100, pull 600, 5x100, 2x 200. This hurts all 100 and 200 all out effort or best sustainable

  9. VELO
    33 mi 01:36 20.6mph pace

    CPT ride with intervals.

  10. swim
    good 3000 yd

    continuous @ 800 tt + 10 seconds

  11. FIT
    00:25

    Core work after run. Blah blah blah I'm smoked. food and rest.

  12. RUN
    15.64 mi 01:55 07:21 pace

    Brick run after an easy bike. First 1:30 z1 (140-150) last 25 min z2(150-163). Nice run but hot.

  13. VELO
    Shoreman Half Iron 57.54 mi 02:31 22.9mph pace

    Chose to just do Aqua bike so I do not need much recovery and can get back on volume for Ironman. End up 2nd place over all. This was my fastest pace for distance. Bike course was a little long. To... read more