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Ray logged 5846 miles.

Last workout over 2 years ago. Help get them back on track!

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Entries

  1. RUN
    good 5 miler from Montgomery Base 4.87 mi 00:39 07:55 pace

    Hot, Hot, Hot!!!
    Avg cadence- 175 spm
    Avg pace- 7:55 min/mi

  2. RUN
    good 5K from base 3.07 mi 00:23 07:29 pace

    Today's run- Speed work.
    Avg. cadence- 176
    Avg. pace- 7:29 min/mi

  3. RUN
    good 7 mile from Montgomery base 6.91 mi 00:55 07:59 pace

    Good run today. It's starting to get hot!

  4. RUN
    good Tallahassee base to Cap. Cir.... 9.87 mi 01:28 08:52 pace

    run cadence- 170 spm

  5. VELO
    Tallahassee/St Marks Historic... 41.94 mi 02:17 18.4mph pace

    Rode to end of trail in St Marks
    avg cadence- 81 rpm

  6. swim
    good ASU lap swimming 1600 m 00:53 53:42 pace

    2:10 min/100m avg pace

  7. VELO
    good Montgomery Indoor Cycling 11.06 mi 00:48 13.8mph pace

    avg cadence- 88 rpm

  8. swim
    good ASU lap swimming 1700 yd 00:59 60:49 pace

    Coach says my swimming form is much improved ...only get longer ... on my chest not hips ...

  9. VELO
    good Tallahassee/St Marks Historic... 40.72 mi 03:05 13.2mph pace

    Rode the entire trail all the way to St Marks with my Baby Diane ... she did awesome!

  10. VELO
    alright Tallahassee/St Marks Historic... 6.23 mi 00:24 15.4mph pace

    flat tire

  11. VELO
    good Montgomery Indoor Cycling 8.39 mi 00:33 15.5mph pace

    avg cadence: 79 rpm

  12. VELO
    good Tallahassee/St Marks Historic... 17.77 mi 00:58 18.5mph pace

    avg cadence: 72 rpm

  13. RUN
    good Red Hills 3.06 mi 00:24 07:42 pace

    T2 0:08 (forgot to hit button on garmin until I was about to leave the transition area)
    Race time: 1:42:12

  14. VELO
    good Red Hills Triathlon 19.19 mi 01:04 18.1mph pace

    T1 2:27