ktkva

Registered: May 03, 2005

Sex: Male

Location: , US

Summary: Year

Swim	45:17	152,530.2 yds
Run	118:53	895.6 mi
Bike	198:04	3,590 mi
Walk	9:20	23.1 mi
Other	33:45	0 mi
Total	405:19	4,595.4 mi

Summary: Month

Swim	3:47	12,508.1 yds
Run	11:42	84.7 mi
Bike	25:27	469.4 mi
Other	4:15	0 mi
Total	45:12	561.2 mi

Summary: Week

Run	1:03	8 mi
Bike	1:00	21 mi
Other	1:00	0 mi
Total	3:03	29 mi

Sport Overview

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workouts

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Tuesday, Jun 18, 2013

Run 1 hr 3 min 9 sec, 8.0 mi

straight pace GA run off the bike. Picked up pace to sub 7min over last mile. went straight to weights.

Bike 1 hr, 21.0 mi

10min warmup level 12 then 12 x 2min @ 16 w/2min recovery @ 13, cooled down with 3 min spin ups and 2 x one-leg drills. Went straight to run.

Other 1 hr

ful compliment of weights. Used some new machines for upper body. Hit core pretty hard.

Saturday, Jun 15, 2013

Bike 5 hr 50 min, 99.6 mi

Very easy bike ride to and from Harper's Ferry with Nate. Awesome weather but felt really shitty from cold. Managed the workout. Picked up pace on way back.

Friday, Jun 14, 2013

Run 1 hr 11 min 28 sec, 8.3 mi

easy run out GA coming back. Zone 2. great weather today. Wish I had done intervals in these conditions. Got a really bad cold overnight which made me keep the pace modest.

168 lbs

Thursday, Jun 13, 2013

Swim 58 min, 3282.3 yds

Long OWS with Tragle and Nate. Working on some technique. getting better. Simply need to swim more. last wetsuit swim. Water getting too warm.

Run 1 hr 12 min 58 sec, 8.3 mi

very easy slow run at lunch. very hot and humid. Wanted to go easy after yesterday's hard run and tonight's hard bike. Zone 1 on way out Zone 2 on way back. Good recovery.

Bike 1 hr, 21.0 mi

Pretty tough workout considering I ran at lunch. trainer: 10min warmup at level 12, then 4 x (2min 15, 1 min 13, 2 min 16, 1 min 13, 2 min 17, 1 min 13, :30 one leg drils), then 5min at 14 and spins ups for 1 min at 12. Went straight to weights after.

Other 1 hr

full compliment of weights. worked more on core and less on upper body. tried some new dynamic weight bearing core work.

165 lbs

Wednesday, Jun 12, 2013

Swim 40 min, 2188.2 yds

First swim at Newbridge. Water pretty cold. Didnt worry about time. Got some drills in and then played with kids.

Run 1 hr 3 min 48 sec, 7.0 mi

13:39 1.5mi warmup in very hot and humid weather. Then 9 x 1/2mi with 1:30 recovery. 1mi cooldown. Oppressive heat and simply not used to it had pace off 10-20 seconds per repeat.

168 lbs