Miles:
7402 total / 1451 in 2015
Goal:

Lean out. Gain speed. Complete my second 140.3 in the fall of 2015.

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  • 40 miles
  • 06:21 time
  • 3740 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. VELO
    7.7 mi 00:30 15.4mph pace

    Easy trainer ride

  2. RUN
    good 8.2 mi 01:30 10:58 pace

    Didn't enjoy the 4:15am wake up, but once we got out running was glad to get it done early. Plan called for 90 min easy run at RPE 3. Beautiful morning for a run! Ran down to the beach and... read more

  3. swim
    1750 yd 00:38 38:20 pace

    2x 150 free, 50 back
    3x400 free 1@ RPE 3, 2@RPE 4, 3@RPE5
    50 kick
    100 free

  4. FIT
    good 00:30

    Back day
    3 rounds of: 20 push up, assisted pull ups 10, 20 bicycles, 10 incline situps, 10 full situps
    4 sets of 10:
    -Lat Pull Down
    -Seated Row
    -DB bent over fly
    -LB extensions
    -BB upright rows

  5. RUN
    alright 4.24 mi 00:45 10:36 pace

    45 min easy run. Really prefer running in the morning, but the storms this morning meant a late run today.

  6. VELO
    14 mi 01:00 14.0mph pace

    Plan called for easy small chain ring 60 min ride. Weather iffy with high chance of rain this evening, so went ahead and did this on the trainer mid-day

  7. FIT
    00:40

    Just started phase 2 of BE program. Today was core, chest, and tris.

  8. RUN
    good 4.44 mi 00:48 10:48 pace

    Morning bridge run with Jess. Week one of IM training for Louisville starts this week. Plan called for an easy 45 min run...RPE 3. Owe a swim, but pool closed due to thunder/lightning....guess... read more

  9. VELO
    good 28.4 mi 01:45 16.2mph pace

    A few miles in Woolmarket with Marissa and Tim this morning.

  10. swim
    1800 yd 00:41 39:55 pace

    300 Free, 300 drills, 100x8 20sRI, 100 kick, 300 pull

  11. RUN
    4 mi 00:44 10:56 pace

    Ran 3, ran/walked last 1. Felt super HOT out to me this morning!

  12. VELO
    good Horse Fly Ride 21.38 mi 01:15 17.0mph pace

    Tues evening ride with #Wynning Summer showers and a horse fly that just would not give up on chasing/trying to attack me. Lol Spring good times. Official IM training begins next week...EEK!

  13. FIT
    00:40

    Total body circuit

  14. RUN
    1.5 mi 00:17 11:20 pace

    Short run before weights

  15. RUN
    4 mi 00:44 11:00 pace

    Park run in Tulsa

  16. FIT
    00:50

    BE Phase 1 Week 2. Good workout with #wynning. Scale is finally moving....down 6 lbs so far...14 left to go, hopefully I'm onto something that works with the changes in my diet! So hard wit... read more

  17. swim
    1600 yd 00:43 47:18 pace

    Easy swim before weights

  18. walk
    1 mi 00:17 17:00 pace

    Walked a mile after the run this morning.

  19. RUN
    good 4 mi 00:46 11:30 pace

    Beach/bridge walk/run. Still coming back after the URI and the infected toe is still not happy, but a beautiful day and glad I at least got off the couch. Luckily I have an understanding running ... read more