Row, sit-ups, run

Row 500M
20 sit-ups
Ride about 0:45 until P2 finishes running
Run .5 mile
3 rounds
25:23
165 ahr
311c

City Hall to 2 Laps at Starkey

5.4 miles
51:40
160 ahr
601c
9:34 pace

Run to the bridge and back

3.7 miles
30:07
158 ahr
361c

Partner row, ride, run

Row 500M
Ride about 2 minutes (until runner is done)
Run 1/2 mile
4 rounds
35:00

Three laps at Starkey 5.01 miles

5.01 miles
44:33
156 ahr
649c
8:54 pace

Row, run, ride

Row 500M
Run 1/2 mile @ 2%

Ride 2:00
Four rounds
35:34
158 ahr
550c

City Hall to 1 Lap at Starkey

3.79 miles
35:21
152 ahr
515c
9:19 pace

Walk, row 30:00

Walk 3 minutes
Row 500M
5 rounds, then finish with walk to 30:00
134 ahr
368c

Indoor row, run, ride

Row 500M
Run 1/2 mile @ 2%
Ride 2:00
Four rounds
35:37
166 ahr
603c

Turkey Bowl II

Drumstick Dash 2013 35:51

Run 4.6 miles
169 ahr
522c

705   43  P H           M 43  07:42    35:51.1

2351  52  J H           F 42  09:21    43:31.5

Results

Row 5k

Walk 20:00 4mph @ 3% on treadmill AM

Ride indoor bike 30:00

Run 3 miles on treadmill

23:54
168 ahr
285c

2 on 2 at St. Joe

Run 3 miles

3 miles
28:47
162 ahr
357c

Run 3.5 miles 27:34

3.5 miles
27:34
164 ahr
320c

Prison Burpees 29:50

210 total

100 Cleans (95#), 100 Sit-ups

Run 25 minutes

401.6

100 pushups
100 situps
100 push press (20# DBs)
100 situps
Run 1.6 miles

Town Hall to 1 lap at Starkey

4.25 miles
39:23
162 ahr
570c
9:16 pace

Viva Bike Vegas

Ride 61.31 miles
4:20:35 (including stops)
94/410 overall
148 ahr
2,364c
3,220' elevation gain

Ride 20.9 miles

1:06:53
160 ahr
864c

Indoor bike 1:03

Indoor bike
1:03:03
148 ahr
749c
20 miles (approx.)

Town Hall to 1 lap at Starkey

3.77 miles

400

100 Pushups
100 Situps
100 Push press (25# DBs)
100 Medicine ball (20#) twists, left then right = 1

Ride 40.4 miles

Ride 40.4 miles
2:07:46
19.0 mph avg
138 ahr
1,182c

Ride 28.7 miles

Ride 28.7 miles
1:27:50
19.6 avg mph
154 ahr
1,067c

Ride 28 miles

Ride 28 miles

1:31:10

18.4 avg mph

155 ahr

1,094c

Ride 32.3 miles

Ride 32.3 miles
1:42:40
18.9 mph avg
154 ahr
1,264c

Ride 30.8 miles

Ride 30.8 miles
1:37:13
19.0mph avg
145 ahr
969c

Ride 17.2 miles

Ride 17.2 miles
59:03
136 ahr
552c

Ride indoor bike 1:05:00

Ride indoor bike 1:05:00
135 ahr
654c

Ride 33.14 miles

Ride 33.14 miles
1:48:52
151 ahr
1,239c
18.26 mph

2 Laps at Starkey 3.34 miles PM

Run 3.34 miles
(2 laps at Starkey)
29:35
158 ahr
373c
8:52 pace

Ride 20.7 miles AM

Ride 20.7 miles
1:06:01
157 ahr
836c
18.8 avg

Ride 25.6 miles

Ride 25.6 miles
1:29:57
891c

Ride 32.94 miles

Ride 32.94 miles
1:57:02
16.88 avg
136 ahr
1,296c

Ride 24.21 miles

Ride 24.21 miles
1:17:01
18.86 avg
151 ahr
920c

Run 5 miles

Run 5 miles

38:49

164 ahr

518c

7:45 pace

Swim 20:00

Ride 20.21 miles

20.21 miles

1:03:53

18.98 avg mph

145 ahr

710c

2 laps at Starkey

3.33 miles
29:29
154 ahr
375c
8:52 pace

Ride 30.27 miles

Ride 30.27 miles
1:38:38
18.41 avg
140 ahr
1,145c

Run 4.6 miles at DPU NP

4.6 miles
35:48
7:47 pace
162 ahr
448c

Swim 1,100M

Swim 1,100 meters
30:53
13:18 first 500

Ride 33.33 miles

Ride 33.33 miles
1:47:40
18.57 avg
31.19 max speed with the wind
144 ahr
1004c

Eagle Creek Sprint Tri

151st out of 452

17th out of 37 (age group)

Swim 500M 13:34.0 (294) 

T1 02:47.3 (370) 

Bike 10 miles 0:32:02.5 (18.7 mph/154) 

T2 01:35.7 (152) 

Run 3 miles 0:22:42.6 (07:34.2/ 72) 

Total 1:12:42.1

172 ahr for bike and run

1,036c 

Ride 26.92 miles

Ride 26.92 miles

1:23:15

19.4 mph pace

153 ahr

1,302c

Swim 1,000M

28:49 including rest stop
13:08 first 500

Ride 26.28 miles

Ride 26.28 miles
1:22:54
19.02 mph avg
141 ahr
995c

Ride/Run

Ride 20.33 miles
1:12:08
16.90 mph pace
135 ahr
658c

then

Run 3.03 miles
23:33
159 ahr
305c
7:46 pace

Ride 15.18 miles

Ride 15.18 miles
48:24
18.82 avg mph
182 ahr?
506c?
HR monitor acting up

Run 4.6 miles DPU Nature Park

4.6 miles
35:39
165 ahr
475c
7:45 pace

Swim 1,000M

32:00

Ride 25.6 miles

Ride 25.6 miles
1:29:22
Avg 17.18 mph
135 ahr
950c

Ride 23.46 miles

23.46 miles
1:26:34
133 ahr
986c

Run 4.01 miles

4.01 miles

30:07

167 ahr

402c

7:31 pace

Ride 31.3 miles

31.3 miles
1:43:38
18.12 avg
160 ahr
1,255c

DPU Nature Park 3.67 miles

3.67 miles (2 loops, 1 in each direction)

28:23

167ahr

371c

7:45 pace

500

100 Situps, pushups, squats, push press (25# DBs), KB swings (35#)
Partitioned as 5-10-15-20-20-15-10-5
24:57
149 ahr
369c

Run 5.07 miles 40:14

5.07 miles
40:14
165ahr
509c
7:56 pace

Swim 800 meters

Ride 20.39 miles

20.39 miles
1:09:05
142 ahr
667c

225

25 Thrusters (95#) partitioned as 1-2-3-4-5-4-3-2-1
100 Partner box jumps
100 Partner pushups

Run 3.12 miles

3.12 miles
23:56
167 ahr
297c
7:41 pace

Town Hall to 1 lap at Starkey

3.77 miles
34:22
162 ahr
418c
9:06 pace

Ride 26.76 miles

1:32:02
150 ahr
1,312c

City Hall to Starkey

3.37 miles
31:41
150ahr
348c

Ride 25.17 miles

25.17 miles
1:24:48
160 ahr
1204c

Ride 16.28 miles

Ride 16.28 miles
59:36
145 ahr
559c

Run City Hall to 2 laps at Starkey

5.26 miles
49:19
159 ahr
561c

2 laps at DPU Nature Park

3.62 miles
30:02
168 ahr
379c
8:17 pace
Ran loops counter clockwise

Ride 19.69 miles

19.69 miles
1:11:27
140 ahr
653c

400 15:59

100 Pushups, situps, push press (25# DBs), squats
Partitioned as 5-10-15-20-20-15-10-5
15:59
150 ahr
206c

2 laps at DPU Nature Park

3.65 miles
29:09
166 ahr
349c
8:00 pace

Ride indoor bike 30:00

Run 8 miles Town Hall/Starkey 1:21:13

8 miles
1:21:13
158 ahr
978c

Ride 50:00 road bike

DPU Nature Park 2 laps

Run, row, ride 22:59

Row 500 M
Run 1/2 mile
Ride 1:30 or so
3 rounds
22:59
158 ahr
367c

Run 3 miles 22:51

Run 5 miles 39:16

Run 5 miles
39:16
161 ahr
484c
7:50 pace

Run 5.1 miles

5.1 miles
48:06
150 ahr
550c
9:26 pace

Run 4.5 miles 42:34

4.5 miles
42:34
9:28 pace
150 ahr
486c

Run 3.51 miles

33:33
143 ahr
347c

200 12:30

5 Box jumps
5 Situps
5 Push press (115#)
5 Dead lifts (115#)
10 rounds
12:30

63 Man Makers 25# DBs

Partitioned as 1 the first minute, 2 the second minute, and so on up to 6 (1-2-3-4-5-6=21)
Then 2 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)
Then 2 minute rest
Then 1 through 6 (1-2-3-4-5-6=21)

Total of 63
21:52

120 10:34

5 Burpees
5 seated twists with 20# medicine ball (back and forth is 1)
5 Thrusters (95#)
5 Box jumps
6 rounds
10:34
151 ahr
157c

Four Hundred 13:28

100 Pushups, situps, push press (25# DBs), squats
Partitioned as 5-10-15-20-20-15-10-5
13:28
140 ahr
180c

200 11:13 then run

5 Box jumps
5 Situps
5 Push press (115#)
5 Dead lifts (115#)
10 rounds
11:13
164 ahr
187c

then

Run 14:52
ahr 158
250c

Row, run, ride 36:00

Row 2:00
Run 4: (7-8-9-10 mph)
Ride indoor bike 2:00
4 rounds
36:00
162 ahr
450c

100 Box jumps, Pushups, Cleans, Situps 18:49

10 Box jumps
10 Pushups
10 Cleans (95#)
10 Situps
10 rounds
18:49
ahr 156
269c

Six Hundred 29:22

100 push press (25# DBs)
200 pushups
300 squats
Partitioned as 25/50/75-15/30/45-10/20/30-10/20/30
Then (5/10/15) for the last 8 rounds
29:22
146 ahr
410c

Starkey 2 laps

Push-ups, sit-ups, push press on the minute

1 push-up, 1 sit-up, 1 push press 2-25# DBs) the first minute

2 each the second minute

And so on until failure to complete a round in a minute

12 rounds complete (78 reps each)

Row, run, ride 40:31

Row 4 minutes
Run 4 minutes (1 min. each at 7-8-9-10mph)
Ride indoor bike 4 minutes
40:31
159 ahr
482c

Beyond Burpee variation

10 Burpee box jumps (24")
10 Squat cleans (95#)
20 Sit ups
10 Push press (95#)
3 rounds
13:54
163 ahr
170c

then

100 seated twists with 20# medicine ball, partner 10-10-20-20-20-20

200 KB swings, 100 Burpees 20:17

200 KB swings, 100 Burpees

Partitioned as
10 swings, 1 Burpee
10 swings, 2 Burpees
10 swings, 3 Burpees
Up to 10 Burpees and back down to 1
Finish with 10 swings

20:17
171 ahr
253c

Stuff 16:55

3 rounds each:

5 Man makers (25# DBs)
15 Sit-ups
20 Push-ups
Run 1/2 mile (8-9-9/10 mph)
16:55
166 ahr
207c

Christine 16:42

500M row
12 Deadlifts (195#)
21 Box jumps (24")
3 rounds

16:42

100 Thrusters 65#

Partner style 1-10-1, total of 100
No clock

Run to DPU Nature Park

From Blackstock to hill
20:39
164 ahr
243c

City Hall to 1 Starkey lap 34:40

3.88 miles
34:40
165 ahr
379c

Stuff 17:45

3 rounds each:

5 Man makers (25# DBs)
15 Sit-ups
20 Push-ups
Run 1/2 mile (8-8-9 mph)
159 ahr
210c

100 Box jumps, Pushups, Cleans, Situps 23:30

10 Box jumps
10 Pushups
10 Cleans (95#)
10 Situps
10 rounds
23:30

Run 3 miles on treadmill 22:41

1 minute intervals 6mph-7-8-9-10
22:41
171 ahr
275c

Row 20:00

5,018 meters
157 ahr
234c

Run, row, ride

Row 500M, run .5 mile, ride while partner finishes run, 4 circuits total
33:48
167 ahr
430c

Six Hundred 36:01

100 push press (25# DBs)
200 pushups
300 squats
Partitioned as 10-20-30 for 6 rounds then (5-10-15) x2 for the last 4 rounds
36:01
148 ahr
382c

Row 3k, run 3 miles, 38:05

Row then run on treadmill
500m then .5 mile x 6
38:05
168 ahr
480c

400, 27:46, 160 ahr, 333c

Situps
35# KB swings
Burpees
25# DB push press
100 each, partitioned as 5-10-15-20-20-15-10-5
27:46
160 ahr
333c

Town Hall to 2 Starkey laps

On the snow
49:46
159 avg HR
582c

Indoor bike 30:00

145 avg HR
421c

Town Hall to 1 lap at Starkey 36:51

158 ahr
412c

55 Manmakers 13:08

13:08
164 avg HR
153c

Row 3k, run 3 miles, 37:38

Row then run on treadmill
1,000m then 1 mile x 1
500k then .5 mile x 4
37:38
169 avg HR
493c

400, 30:50, 159 ahr, 359c

Situps
35# KB swings
Burpees
25# DB push press
100 each, partitioned as 5-10-15-20-20-15-10-5
30:50
159 avg HR
359c

City Hall to 2 Starkey laps

5.36 miles
49:00
160 avg HR
600c
9:08 pace

WR road run

4.01 miles
31:54
163 avg HR
366 c
7:57 pace

300

75 each
Pushups
Situps
25# DB push press
Squats
18:53
137 avg HR
169c

Siberian Express

7.51 miles
1:08:20
169 avg HR
870 calories
9:10 pace
134th out of 479

Run, row, ride

Row 500M, run .5 mile, ride while partner finishes run, 4 circuits total
33:18