Swim

• 51m 31s
• 3000.00 yards
• 01m 43s /100 yards

1 x 1000 Pull
1 x 1000 Pull & Paddles
1 x 1000 Pull

• Calories out: 2251 From lifestyle:1732, From activities:519
• Health data: Hours slept: 7

Swim

• 48m 34s
• 2900.00 yards
• 01m 40s /100 yards

2 x 1200 (19:29, 18:48)

• Calories out: 2222 From lifestyle:1733, From activities:490
• Health data: Hours slept: 7

Bike

• 2h 45m 01s
• 47.85 miles
• 17.40 Mi/hr

On the CT (IMKY course). Watts are just lower inside. Not sure why.

Run

• 1h 00m 49s
• 7.17 miles
• 08m 28s /Mi

Out and back on the rail trail.

• Calories out: 4399 From lifestyle:1697, From activities:2702
• Health data: Hours slept: 7

Bike

• 1h 40m 06s
• 29.14 miles
• 17.47 Mi/hr

CT. IMAZ course.

Run

• 40m
• 4.08 miles
• 09m 48s /Mi

Easy run.

• Calories out: 3369 From lifestyle:1714, From activities:1655
• Health data: Hours slept: 7

Bike

• 1h 40m 01s
• 27.58 miles
• 16.54 Mi/hr

CT. IMKY course.

Run

• 37m 06s
• 4.38 miles
• 08m 28s /Mi

1st Mile @Z2 = 7:48 / 153 bpm

• Calories out: 3355 From lifestyle:1715, From activities:1641
• Health data: Hours slept: 7

Swim

• 55m 25s
• 3000.00 yards
• 01m 51s /100 yards

1 x 3000 Recovery w/ pull buoy

Strength

• 20m

- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)

Blog updated (10/18/2011):[url=http://somerandomthursday.blogspot.com/2011/10/ironman-florida-by-numbers.html] Ironman Florida by the Numbers [/url]

• Calories out: 2351 From lifestyle:1727, From activities:624
• Health data: Hours slept: 7