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Norfolk,VA 
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September's totals:
Bike:7h 32m 51s  - 155.55 Mi
Run:4h 43m 59s  - 37.68 Mi
Swim:1h 25m  - 4921.26 Yd

August's totals:
Bike:20h 45m 37s  - 409.6 Mi
Run:10h 45m 26s  - 86.52 Mi
Swim:9h 00m  - 29144.79 Yd

2010 totals
Bike:102h 20m 39s  - 1922 Mi
Run:61h 19m 01s  - 501.74 Mi
Swim:28h 27m 06s  - 90573.05 Yd
Elliptical Training:2h 10m
Stairmaster:20m

2009 totals
Bike:162h 15m 53s  - 3069.6 Mi
Run:157h 17m 28s  - 1275.34 Mi
Swim:57h 48m 45s  - 184208.2 Yd
Running Drills:2h 15m

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Marvarnett

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pseudoyams

PTinVA

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Tri Take Me A

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Amazed

GatorGirl22


  
Destination: Kona
    

 
Short term goals

Current Training Focus

August - Begin IM build

  • 3X bike
  • Quality long rides
  • 3X run
  • Build long run
  • 2-3X swim
Goals for 2010

2010 Priority Races

 Long term goals

Performance Goals

 
  • Qualify for Kona
  • Sub 9:30 IM
  • 2:45 marathon
  • 1:15 half marathon
  • 35:xx 10k
  • 16:xx 5k
  • 50 mile ultramarathon CHECK - 7:18
    •
  • Sub-7hr 50 miler
    •

    Lifetime Cool Events List

      

    Thu, Sep 9 2010



     


    Wed, Sep 8 2010



     


    Tue, Sep 7 2010
    Sleep: 2   Stress: 3   Soreness: 3   Fatigue: 2   Workout: 3   Hours slept: 7.00   
    1h 49m 41s 14.21 miles 07m 43s/Mi
    5:33 PM  [Lap data]

    Long run - easy pace 85% on soft trails with sand and pine needle surface.




     


    Mon, Sep 6 2010
    Sleep: 3   Stress: 3   Soreness: 2   Fatigue: 2   Workout: 3   Hours slept: 5.50   
    35m 2187.23 yards -----
    2:00 PM  

    OW swim in the bay




     


    Sun, Sep 5 2010
    Sleep: 3   Stress: 3   Soreness: 2   Fatigue: 3   Workout: 4   Hours slept: 7.50   
    2h 06m 42.30 miles -----
    8:00 AM  

    2hrs @ .85 IF, 1.07 VI




     


    Sat, Sep 4 2010
    Sleep: 3   Stress: 3   Soreness: 3   Fatigue: 3   Workout: 3   Hours slept: 7.00   
    4h 02m 83.15 miles -----
    7:00 AM  

    MS: 3:15 @ .82 if

    2X15 @ 95%
    3X20 @ 85%
    remainder steady 80-85%

    19m 48s 2.85 miles 06m 57s/Mi
    11:30 AM  [Lap data]

    Short transition run




     


    Fri, Sep 3 2010
    Sleep: 3   Stress: 3   Soreness: 2   Fatigue: 2   Workout: 3   Hours slept: 8.00   
    50m 2734.03 yards -----
    4:00 PM  

    WU: 500

    MS:
    300, 400, 500 @ T-pace
    2X300 pull

    CD: 200 easy




     


    {Page generated: 9/9/2010 1:38:34 AM}
    TH3_FRB

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    2:08:29 Oly distance on 6/24/2007
    4:26:54 1/2 Ironman on 5/5/2007
    9:34:15 Ironman on 11/3/2007
    17:13 5K on 8/25/2007
    36:30 10K on 5/26/2007
    1:17:18 1/2 marathon on 3/18/2007
    2:53:23 marathon on 4/17/2006
    7:18:05 50 mile ultra on 11/21/2009
    16:23 1000m TT (LCM) on 6/26/2008
    1:00:43 40K TT on 6/22/2008




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