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2010-11-25 10:16 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
KathyG - 2010-11-25 1:56 PM Anyone notice that yesterday was 8 months to IMLP?

Happy Thanksgiving everyone!


Ah! It's sneaking up so fast! Wow...only 8 months.

Happy Thanksgiving to you all. I already had mine and instead of turkey and stuffing I had a clinical exam today! Way less fun...but I guess I feel less full to start the 8 month countdown?


2010-11-27 8:13 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I am sucking down the "build power and speed in the winter" kool aid right now.  I'm getting back into running after several weeks off and I just suddenly decided that my easy pace will now be 8min/mi instead of 9s.  I'm starting off slow and I think it is manageable.  They only reason why I'm only running 4-5milers right now is because my aerobic fitness has plummeted after my marathon.  But with harder running and Jorge's winter cycling plan, I'm really enjoying putting in solid work.  Long aerobic stuff is just too difficult to summon motivation for in the winter.

I also did lunges yesterday while holding dumbbells.... MY GLUTES!!  OUCHSurprised
2010-11-27 9:51 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread

I was watching Ironman Lake Placid last night on t.v (tivo), thinking about the parts of the course I trained on last year, and just remembering what a truly cool place Lake Placid is. 

I hope we get the weather they had last year. 

I think I'll clean my garage this weekend and start my Trainer Sessions this Tuesday.  Last Winter I did Jorge's Training Program and when I started riding my bike outside in early Spring, the transition was pretty much seamless.  I immediately had power and (believe it or not) some decent Endurance.  The Endurance is part Mental part Physical.  The Mental part is: after training yourself to grind it out for three plus months on a stationary bike, time just flies when you get outside.  The physical part is - riding outside again is much easier as you can coast downhillls, you get tailwinds, and you just aren't always non-stop spinning like a mindless machine.

2010-11-27 12:48 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Dream Chaser - 2010-11-27 10:51 AM

I was watching Ironman Lake Placid last night on t.v (tivo), thinking about the parts of the course I trained on last year, and just remembering what a truly cool place Lake Placid is. 

I hope we get the weather they had last year. 

I think I'll clean my garage this weekend and start my Trainer Sessions this Tuesday.  Last Winter I did Jorge's Training Program and when I started riding my bike outside in early Spring, the transition was pretty much seamless.  I immediately had power and (believe it or not) some decent Endurance.  The Endurance is part Mental part Physical.  The Mental part is: after training yourself to grind it out for three plus months on a stationary bike, time just flies when you get outside.  The physical part is - riding outside again is much easier as you can coast downhillls, you get tailwinds, and you just aren't always non-stop spinning like a mindless machine.


I just keep telling myself that once the snow melts, I'll be wicked fast!
2010-11-29 9:13 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Hey Everyone! Here's a question. How soon after you finish the Ironman can you race again? I'd like to do Nations Triathlon on Sept 11 afterwards because I live in DC... it is 7 weeks after IMLP. Not having ever done an IM before, I'm not sure if I will even want to do a triathlon that soon afterwards (although knowing me, I probably will) but the main quesiton is more do you think that it is a smart idea to do that given recovery time needed... I know everyone's recovery time is different, but I am thinking it would take a good month to feel fully recovered from IM at least!
2010-11-29 10:28 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Anyone planning on doing a marathon before LP?

There is one locally on April 2nd and I told myself that I should just focus on getting in as much time on the bike as possible.  But the pull is just sooo strong.

Pros: I'm addicted and running is my favorite discipline
Cons: I would have to start going long again ASAP, $$, It would be a tough squeeze with Jorge's winter cycling program.

LP is my top priority which means I want to see improvements around 20% by then.  Very doable seeing as how my quads are noobs.  But I really want to do some sort of long run event in the spring.  Marathon might take too much out of me but half marathons aren't long enough. Cry


2010-11-30 8:11 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I had nothing scheduled after my first IM and didnt feel like I wanted to do anything for months afterwards, I guess you call them post-ironman blues. I wish I had scheduled something to keep me motivated. But I would do it, use it as a recovery race. You may surprise yourself, your overall fitness will be at the top. I am thinking of signing up for it as well, but I am still on the fence. I may do a sprint or 2, just to wind down the season.
2010-11-30 8:16 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
carlwithac - 2010-11-29 11:28 PM Anyone planning on doing a marathon before LP?

There is one locally on April 2nd and I told myself that I should just focus on getting in as much time on the bike as possible.  But the pull is just sooo strong.

Pros: I'm addicted and running is my favorite discipline
Cons: I would have to start going long again ASAP, $$, It would be a tough squeeze with Jorge's winter cycling program.

LP is my top priority which means I want to see improvements around 20% by then.  Very doable seeing as how my quads are noobs.  But I really want to do some sort of long run event in the spring.  Marathon might take too much out of me but half marathons aren't long enough. Cry


I won't do Mary before IM especially only 3 months out. Fall maybe or early winter. If you read many coaching blogs or websites most discourage doing those two events so close together. Maybe if you are young, recover fast and have done a few of each event and know how you recover.

Some say Mary takes about 4 week hole out of your training and that is a big hole 3-4 months out when you need to get IM training in.

I had a coach here in MA that said absolutely anyone that ran Boston and did IMLP, Boston would negatively effect their IM as that was a popular race combination for locals here.
2010-11-30 8:21 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
RJohnson1979 - 2010-11-29 10:13 PM Hey Everyone! Here's a question. How soon after you finish the Ironman can you race again? I'd like to do Nations Triathlon on Sept 11 afterwards because I live in DC... it is 7 weeks after IMLP. Not having ever done an IM before, I'm not sure if I will even want to do a triathlon that soon afterwards (although knowing me, I probably will) but the main quesiton is more do you think that it is a smart idea to do that given recovery time needed... I know everyone's recovery time is different, but I am thinking it would take a good month to feel fully recovered from IM at least!


7 weeks for a Oly might be okay.

After an IM a few factors often come into play, you are fitter than you have ever been and want to do something with your fitness, you are fatigued both mentally and physically and often their is a internal dialogue between desire and ability to execute the desire. The mental break can be more difficult to deal with than the physical stuff.  After months of following a training plan and having a lot of long workouts that take up a lot of your free time, having more freedom to do other things is appealing.

Mid season IM is hard to plan around both before if you live up North and after wards and takes a big chunk of possible race time away.

Here is a thread that has some links to some articles in it that might help you. The Endurance Nation article many really think is excellent.
2010-11-30 9:02 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
KathyG - 2010-11-30 9:21 AM
RJohnson1979 - 2010-11-29 10:13 PM Hey Everyone! Here's a question. How soon after you finish the Ironman can you race again? I'd like to do Nations Triathlon on Sept 11 afterwards because I live in DC... it is 7 weeks after IMLP. Not having ever done an IM before, I'm not sure if I will even want to do a triathlon that soon afterwards (although knowing me, I probably will) but the main quesiton is more do you think that it is a smart idea to do that given recovery time needed... I know everyone's recovery time is different, but I am thinking it would take a good month to feel fully recovered from IM at least!


7 weeks for a Oly might be okay.

After an IM a few factors often come into play, you are fitter than you have ever been and want to do something with your fitness, you are fatigued both mentally and physically and often their is a internal dialogue between desire and ability to execute the desire. The mental break can be more difficult to deal with than the physical stuff.  After months of following a training plan and having a lot of long workouts that take up a lot of your free time, having more freedom to do other things is appealing.

Mid season IM is hard to plan around both before if you live up North and after wards and takes a big chunk of possible race time away.

Here is a thread that has some links to some articles in it that might help you. The Endurance Nation article many really think is excellent.


thanks for posting this Kathy!

I keep thinking about what to do after Placid, and right now I don't even want to think about it. I think Placid might be just enough for one season.
2010-11-30 9:53 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
KathyG - 2010-11-30 9:16 AM
carlwithac - 2010-11-29 11:28 PM Anyone planning on doing a marathon before LP?

There is one locally on April 2nd and I told myself that I should just focus on getting in as much time on the bike as possible.  But the pull is just sooo strong.

Pros: I'm addicted and running is my favorite discipline
Cons: I would have to start going long again ASAP, $$, It would be a tough squeeze with Jorge's winter cycling program.

LP is my top priority which means I want to see improvements around 20% by then.  Very doable seeing as how my quads are noobs.  But I really want to do some sort of long run event in the spring.  Marathon might take too much out of me but half marathons aren't long enough. Cry


I won't do Mary before IM especially only 3 months out. Fall maybe or early winter. If you read many coaching blogs or websites most discourage doing those two events so close together. Maybe if you are young, recover fast and have done a few of each event and know how you recover.

Some say Mary takes about 4 week hole out of your training and that is a big hole 3-4 months out when you need to get IM training in.

I had a coach here in MA that said absolutely anyone that ran Boston and did IMLP, Boston would negatively effect their IM as that was a popular race combination for locals here.


All very true.  I slept on it last night and realized that it really isn't a good idea.  If I find that I have enough time to train for a marathon, I owe it to myself to spend it on the bike.

I think I'll just get my running fix by consistently running a moderate volume but still keeping long runs long.


2010-11-30 10:11 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Beware the spring marathon for IM training.  It's a trap and makes it difficult to get the necessary work done on the bike.  Run speed is meaningless if you make it to T2 already gassed....

I'm not an expert but having done a little run block last winter and into spring last year I can tell you I was a little trashed by the end of spring trying to fit in bike work around a bunch of running.  You can definitely get away with it if you time it right though and don't go too late into spring.  BUT, think about the need to start tapering in July.  Your build weeks in May and June.  The base work you'll need to have on the bike by March and April to get yourself in a good position to have good bike fitness.  It leaves a narrow margin for error.  I think if you focus on threshold and half marathon speed it could be productive on the run, but the marathon specific need of those 18-20 mile runs beat it out of you and it can be hard to put in quality work around it...my 2 cents
2010-11-30 11:00 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I agree with the above posts RE pre-IMLP marathon. I had debated the Vancouver Marathon before I started planning the logistics of my season and decided it would just take too much out of me to be adequately prepared to do my last 12 weeks of IM specific training and increase my risk of injury.

I have decided to do a HIM 5 weeks out of IMLP because that is the first one of the season out where I live that doesn't require me to travel by air to get to and it will hopefully give me some confidence going in to IMLP. HM and a sprint in May. I haven't decided what will happen post IMLP. I guess that depends on what happens at IMLP--my AG stalking revealed there are only 4 girls in my AG....we will see. I'm not going to mess with those odds and give it my best shot...I already feel like I am living and breathing IM and I haven't even started official training yet! Haha
2010-11-30 12:32 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
mndymond - 2010-11-30 12:00 PM --my AG stalking revealed there are only 4 girls in my AG....we will see. I'm not going to mess with those odds and give it my best shot...I already feel like I am living and breathing IM and I haven't even started official training yet! Haha


Thanks for the advice everyone - Just curious, how do you know how many people there are in your age group?
2010-11-30 1:27 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread

Just to weigh in real quick:  As everyone stated, Spring Marathon is not a wise move with LP in July.  Even if you Recover perfectly, you will lose 2-3 weeks of Ironman training -- a week for tapering, and approximately 2 weeks for Recovery.  That alone is a deal-breaker for me.  I, too, am addicted to Running so I am just planning some 16, 18 and possibly a few 20-milers during my Build Period in June.  I am also planning to use Road Races as Tempo work.  I have a 15k in early March, half marathon in late March, and another half marathon in early May.  For me, I recover from half marathons in just 2 or 3 days, so it's a perfect Race distance for me.

As for the September Oly, I plan to do one as well.  But even the fittest guys on this site that did LP and then Oly's and Halfs in September, openly admitted to definitely not being 100% for those races.  So again, as stated by everyone else, if your expectation is to have fun, then sign up.  But be prepared to possibly be racing at only 70 to 80%.   

ALRIGHT Everyone, tomorrow is Decemeber 1st.  I look at December, January and February as the "Three Foundation Months" that I am going to place and build my 20 week training plan on come March.  I want to make sure my foundation is strong, broad and well-cured.  I've read a lot of different training philosophies regarding these Winter months.  Whatever philosophy you adopt, I think as long as there is a root focus on simple core principles, we'll all be fine come Spring.  And those principles are Consistency/Frequency, Technique, and Recovery.  There is no need to build crazy endurance yet, obviously .  Just focusing on good consistent form throughout all three disciplines at the lower volume will help translate to strong form in bigger Volume workouts come Spring/Summer.  As a supplement to these fundamental principles, I am going to sprinkle in some Intensity Workouts, Strength Work, and make sure to Recover properly.  This is the Recipe I am going to use to hopefully lay down a good foundation this Winter.        

2010-11-30 1:27 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
RJohnson1979 - 2010-11-30 11:32 AM
mndymond - 2010-11-30 12:00 PM --my AG stalking revealed there are only 4 girls in my AG....we will see. I'm not going to mess with those odds and give it my best shot...I already feel like I am living and breathing IM and I haven't even started official training yet! Haha


Thanks for the advice everyone - Just curious, how do you know how many people there are in your age group?


The registration lists are out on the Ironman site under participants I think. I have a really small AG historically:18-24F...I scrolled through the list and counted. I was bored in class one day in September (don't judge me... )...There might be more if there are other registrations that haven't been counted...but regardless it's a small AG.


2010-11-30 2:48 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
DC - Haha I love your landmarks.. 250 days, 8 months, December 1st! You are on top of it! Also very sound advice re: base building.

Mndy - I didnt know about that! Thanks for pointing it out. I actually saw someone I know who is registered that I didn't know about! Very cool.
2010-11-30 4:23 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Dream Chaser - 2010-11-30 2:27 PM

Just to weigh in real quick:  As everyone stated, Spring Marathon is not a wise move with LP in July.  Even if you Recover perfectly, you will lose 2-3 weeks of Ironman training -- a week for tapering, and approximately 2 weeks for Recovery.  That alone is a deal-breaker for me.  I, too, am addicted to Running so I am just planning some 16, 18 and possibly a few 20-milers during my Build Period in June.  I am also planning to use Road Races as Tempo work.  I have a 15k in early March, half marathon in late March, and another half marathon in early May.  For me, I recover from half marathons in just 2 or 3 days, so it's a perfect Race distance for me.

As for the September Oly, I plan to do one as well.  But even the fittest guys on this site that did LP and then Oly's and Halfs in September, openly admitted to definitely not being 100% for those races.  So again, as stated by everyone else, if your expectation is to have fun, then sign up.  But be prepared to possibly be racing at only 70 to 80%.   

ALRIGHT Everyone, tomorrow is Decemeber 1st.  I look at December, January and February as the "Three Foundation Months" that I am going to place and build my 20 week training plan on come March.  I want to make sure my foundation is strong, broad and well-cured.  I've read a lot of different training philosophies regarding these Winter months.  Whatever philosophy you adopt, I think as long as there is a root focus on simple core principles, we'll all be fine come Spring.  And those principles are Consistency/Frequency, Technique, and Recovery.  There is no need to build crazy endurance yet, obviously .  Just focusing on good consistent form throughout all three disciplines at the lower volume will help translate to strong form in bigger Volume workouts come Spring/Summer.  As a supplement to these fundamental principles, I am going to sprinkle in some Intensity Workouts, Strength Work, and make sure to Recover properly.  This is the Recipe I am going to use to hopefully lay down a good foundation this Winter.        



I am getting back onto the bike in a more "serious" tone starting tomorrow. "Serious" as in, riding more than I have been, which was once a week, maybe? I just want to get in 4 solid weeks of riding 3X a week before I start up with my coach in January.

I did have a good November in regards to running!
2010-11-30 5:12 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
WHAT!?! IT IS DECEMBER ALREADY?!?!

Hi all - lot's of good stuff on the thread - not sure where to jump in!

Mndy - thanks for the heads-up - I never thought to look either. I too was bored, so I made a sortable spreadsheet of entrants (hey - it IS work - I am making spreadsheets!) - looks like there are actually 15 participants registered in the female 18-24 age group. The good thing is that most of them will probably race a marathon in late May and will not be fully recovered in time for IMLP - you will be a definite shoe-in for an age group Kona slot! Wink

If anybody else wants the file let me know - not sure if it is too weird to post such up. Or you can make your own by copy > paste into a text file > save > open in excel > select delimited file > 'space' as delimeter > 'treat consecutive delimeters as one' > viola. 2 minutes of clean up and you are good to go.

This year there are 2870 entrants overall (is it too early to start complaining about size of field vs. size of Mirror Lake?). To get ready I have started swimming with our resident water polo team 19 to a lane...

I have a local (Atlanta) 1/2 marathon in mid March and I signed up for rev3 Knoxville in mid May, (10 weeks out from IMLP), but then one of my good friends decided to go and schedule a wedding for that same weekend - sheesh - and he is a 6-time Kona guy - he should know better!  Smile So now I am looking for another half around that same time, maybe Beast of the East (9 weeks out) or Macon Rock n' Roll (7 weeks out) - any advice is GREATLY appreciated!

I have my last long bike of the fall this weekend - 5 hours, then I start LT work on the trainer and mid distance rides in the North Georgia Mountains - but nothing over 3 hours for a good while. I have been running pretty well and doing some races just for fun, and swimming a good bit - lots of drills and mixing it up - that has been fun too. I am at the end of what my coach calls the "strength acclimation" phase and will begin strength training in earnest in about 10 days or so. By the spring I hope to increase my power by at least 20 or maybe even 30 watts or so when at endurance pace on the bike.

The questions about post- IMLP races is a good one - I have been thinking about that as well. While I have no IM experience, I have found that having post-race goal races on the calendar helps get me moving after ultra or adventure racing season. I love, love, the Nations Triathlon course, and despite the "fun house" optical illusion created by the out and back bike course, it is really fast, and the run is flat as a pancake, so it should not beat you up too much.

What really gets me fired back up though is to go volunteer at a race soon after I have finished a big one - maybe Steelhead this year as I will be in the area on vacation recuperating from my IMLP vacation. What would we do without volunteers!

With the Holidays upon us - January 1 will be here before we know it (said between deep breaths in a bag...)
2010-11-30 5:20 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
My wife commented to me today how relaxed I seem about triathlon lately. Time to crank up the training!
2010-11-30 5:32 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
TankBoy - 2010-11-30 4:12 PM

Mndy - thanks for the heads-up - I never thought to look either. I too was bored, so I made a sortable spreadsheet of entrants (hey - it IS work - I am making spreadsheets!) - looks like there are actually 15 participants registered in the female 18-24 age group. The good thing is that most of them will probably race a marathon in late May and will not be fully recovered in time for IMLP - you will be a definite shoe-in for an age group Kona slot! Wink



No problem! I think I saw it in another thread at some point a few months back and was curious...I must have missed a few/ the sheet was updated...

Lucky for me the majority of those girls age up next year to 25-29! I'm registered as USAT 23 right now on the sheet and will be USAT 24 for the race...but I am banking on some of the non-age upers to race a marathon in late May.


2010-11-30 5:38 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I agree on the no spring marathon....that is the beginning of LP prep, I would be very cautious of this.

with winter training, I think its about being consistent, and backing off before you have to back off....so you can stay consistent!

running is about frequency more so then pace.  If your recovery for runs exceeds 24 hours, it may be too hard of a pace.

Most will not hit there training pace at LP......the run limiter for most of us will be durability, which is built with frequent , consistent running.

a mistake I made last year (I think!) was hitting the training really hard early on with 3-4 hour rides.  this was my fault, as I was begging for it.....I think you need to save your long ride mojo for when it counts so you can really hit it hard.

swimming, paddle work makes lots of sense.  I did a ton last year, and am doing a ton of it this year.  

really though, the above are just general thoughts as to what I am doing.  The key with this is to pick one plan and stick to it.  dont flip flop.

a average plan followed with all the faith in the world will yield much better results then following the best plan half-a$$ed.



its december all ready?!?!?  This time last year, I thought LP would never come!!  enjoy the build to LP....it is better then the race itself!   

2010-11-30 5:58 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Hi All--

Wishing you all the best in your training. Quick question---I would like to ride LP bike course come August. Does anyone have any suggestions for a hotel that would not break the bank? Just a practical weekend stay. Thanks!!
2010-11-30 6:02 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread

Oh December 1... It's been a good recovery month with some scattered biking and running and 44km in the water after tonight...I guess I have to start biking and running for real again now. Have a meet this weekend to get through first though. Swim meet warm up is pretty much training for mass swim starts...Just chaos...

Have a good beginning of Dec everyone! 19 days till I get to go to Maui!

2010-11-30 8:03 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
December 1 check-in.  After taking to weeks completely off in October, I'm now well in the middle of Base 1.  Looking at a speed fitness check at the Rehoboth Half Marathon next month and then a 5K in January to wrap up Base 1.  Numbers for November are starting to look respectable again after a sad-looking October. 

November's totals:
Bike:27h 31m 15s  - 450.33 Mi
Run:13h 32m 38s  - 85.55 Mi
Swim:6h 29m 52s  - 21800 Yd
Strength:4h 30m
Massage:2h 00m

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