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Ironman Louisville Training - Week Three

1K views 7 replies 1 participant last post by  Boyerdavea 
#1 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Ironman Louisville Training Week 25 April – 1 May – Week Three</span></b></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Easter!<span> </span> No training scheduled.<span> </span> Here is next week’s schedule.<span> </span> I am going to try and do a 5K after my “long run” on Saturday.<span> </span> Will see how close I can time it to get off the bike and run within a few minutes.</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">WK-3</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">SWIM</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">BIKE</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';color:#FFFFFF;font-size:12pt;">RUN</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Mon, Apr 25</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">1500m Endurance Swim</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">5 miles easy</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Tue, Apr 26</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';">30 miles w/ 10 x 30 sec sprints</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Wed, Apr 27</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">12x25m (1200m total)</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">6 miles w/ 10 x 30 sec sprints</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Thu, Apr 28</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">24 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Fri, Apr 29</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">6x100m (1500m total)</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">14 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Sat, Apr 30</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;"> </span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">35 miles</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">5K Race (Midtown Classic)</span></p>
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<p class="MsoNormal" style="text-align:center;margin:0in 0in 0pt;"><span style="font-family:Arial, 'sans-serif';font-size:12pt;">Sun, May 01</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">I made a few adjustments to my bike to put me in a more aerodynamic position.<span> </span> I will see how it works on Tuesday for my 30 mile ride.<span> </span> Hopefully it doesn’t make me too aggressive and bother my back.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Training!</span></b></p>
 
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#2 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Monday, April 25, 2011</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s run was dedicated in</span> <span style="font-family:'Times New Roman', serif;font-size:12pt;">memory of <b>Bruce Lewis.</b></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">I didn’t feel like driving to the pool this morning.<span> </span> I will make todays swim up tomorrow.<span> </span> No big deal since I will be right there tomorrow and I will not have to waste time driving to/from the pool.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">I left the house around 9 this morning to go for a run.<span> </span> Feels like August out there with the humidity this morning, 85%.<span> </span> A nice and quiet 5 mile run this morning.<span> </span> It was a little harder to keep the heart rate in check with the humidity at least that is the excuse I am staying with.<span> </span> I ran 5 miles this morning at a 8:34 pace.</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Weather Report:<span> </span> Min./Max.: 73.6 °F/75.6 °F; Humidity: 81.3%; Dew point: 68.0 °F; Wind Speed: 2.5 mph</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Running Everyone!</span></b></p>
 
#3 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Tuesday, April 26, 2011</span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s workouts were dedicated</span> <span style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">In Honor of</span> <b><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">Marsha Lee</span></b><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">; 10+ year survivor of Breast Cancer.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">Up at 4:30 a.m. to drive to the pool to make up for the swim I decided not to do yesterday.<span> </span> I made it to the pool just as they opened at 5:30 for a 1500 meter endurance swim.<span> </span> I had a great swim.<span> </span> I was working somewhat hard and then I lost count of the number of laps so I did an extra lap just in case I miss counted.<span> </span> 1500 meters in 27:49.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">Out of the pool and drove to work mounted the bike and off for my 30 mile ride with a co-worker.<span> </span> It was a leisurely pace outbound.<span> </span> 30 miles is longest ride my co-worker has ridden so I wanted to keep it easy going out.<span> </span> I think we averaged 15.8 mph.<span> </span> Once we got to the turnaround I let him get a 4:30 minute head start with his goal not to let me catch him.<span> </span> He can ride a whole lot faster than he lets on.<span> </span> I figured I would catch him around mile 24 or 25.<span> </span> It made for a good tempo ride heading back.<span> </span> I ended up catching him at mile 21 pushing his bike; he got a flat.<span> </span> I fixed it and then back on the bike.<span> </span> My total ride ended up averaging 18.2 mph.<span> </span> Overall a good workout this morning.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">Weather Report:</span></b><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;"><span> </span> Min./Max.: 63.9 °F/67.4 °F; Humidity: 98.1%; Dew point: 66.0 °F; Wind Speed: 5.2 mph.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span lang="en" style="font-family:'Times New Roman', serif;color:#000000;font-size:12pt;">Happy Training everyone!</span></b></p>
 
#4 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Wednesday April 27, 2011</span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s training is dedicated in Memory of <b>Walter Lewis.</b></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s schedule called for 10 x 30 sec intervals with a total of 6 miles.  The run was right on key and each interval was slightly faster than the previous.  It felt good although I was exhausted due to the lack of sleep, still having issues sleeping.  On the way back I ran into a co-worker and I decided to walk back to the office with him.  Today’s run was a total of 5.5 miles averaging just of 7:30 pace.</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Weather Report</span></b><span style="font-family:'Times New Roman', serif;font-size:12pt;">: Min./Max.: 71.2 °F/72.3 °F; Humidity: 86.3%; Dew point: 67.6 °F; Wind Speed: 5.4 mph</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">At lunch I headed to the pool for a 1200 meter swim in the main set including 12 x 25 meter sprints.  I felt good throughout the swim with each interval being within 2 seconds; part of that came from the time it would take me to hit the split button.</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Training everyone!</span></b></p>
 
#5 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Thursday April 28, 2011</span></b></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s training is dedicated in Memory of <b>Christine Meyer.</b></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Brick workout this morning; scheduled for a 22 mile ride followed by a 1.6 mile run (one loop around office).<span> </span> I had a pretty good ride with a co-worker with a few short sprints averaging 17.1 for the ride.<span> </span> Once I was back at the office, quick transition, 53 seconds and then off for a run. The goal was to keep it between 8:00 and 8:30 pace.<span> </span> I didn’t do such a great job, I ended up averaging 7:48.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Weather Report:</span></b><span style="font-family:'Times New Roman', serif;font-size:12pt;"><span> </span> Min./Max.: 63.8 °F/64.1 °F; Humidity: 83.1%; Dew point: 58.9 °F; Wind Speed: 6.2 mph</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Training everyone.</span></b></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Friday April 29, 2011</span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s training is dedicated in Honor of <b>Joyce Yates.</b></span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Friday’s are my scheduled long run; 14 miles on the calendar for today.<span> </span> I wanted to run the first 3/4 of the route between 8:15 – 8:45 and then the last 1/4 at marathon pace of 7:30.<span> </span> I felt good through the first 10.5 miles maintaining 8:19 for an average pace.<span> </span> With 3.5 miles to go I picked up the pace wanting to maintain a 7:30 pace.<span> </span> The first I looked at my watch I was running too slow so I picked it up slight and the next time I looked I was way too fast.<span> </span> After the 1<sup>st</sup> mile I fell into a good rhythm and ended up running 7:14 for an average pace for the last 3.5 miles.<span> </span> Looking back, I really need to work on my discipline and maintaining my pace.</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">1500 meter lunchtime swim consisting of 6x100 meter sprints at 2:05, 100 recovery and 2x100 meter sprints freestyle with fins.</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Weather Report:</span></b><span style="font-family:'Times New Roman', serif;font-size:12pt;"><span> </span> Min./Max.: 49.2 °F/55.6 °F; Humidity: 87.4%; Dew point: 47.0 °F; Wind Speed: 0.8 mph</span></p>
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<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Training Everyone!</span></b></p>
 
#6 ·
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Saturday, April 30, 2011</span></b></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">Today’s training is dedicated</span> <span style="font-family:'Times New Roman', serif;font-size:12pt;">In Memory of <b>Grandma Betty</b> (AJ McDonald).</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;">35 mile ride this morning. It was a bit chilly this morning, I did end up riding by the office and removing my jacket as the temperature began to rise.<span> </span> I had dead legs this morning.<span> </span> They just didn’t want to work for me.<span> </span> It took 14 miles before they started to come around and I was able to pick up the speed a little.<span> </span> I had to slow it way down for the last three miles as there was a 10K run going on the River Walk in which I was riding.</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Weather Report</span></b><span style="font-family:'Times New Roman', serif;font-size:12pt;">:<span> </span> Min./Max.: 52.2 °F/58.1 °F; Humidity: 83.5%; Dew point: 49.6 °F; Wind Speed: 0.3 mph</span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><span style="font-family:'Times New Roman', serif;font-size:12pt;"> </span></p>
<p class="MsoNormal" style="margin:0in 0in 0pt;"><b><span style="font-family:'Times New Roman', serif;font-size:12pt;">Happy Training Everyone.</span></b></p>
 
#7 ·
<p>Somehow I managed to get more time running this month than cycling.  I guess maybe that is what happens when you are traveling and can't ride.  You can run almost anywhere and anytime.</p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/84551/width/1000/height/800/flags/" target="_blank"><img alt="April.jpg" class="lightbox-enabled" data-id="16813" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16813/width/213/height/208" style="; width: 213px; height: 208px"></a></p>
<p> </p>
<p><span style="color:#0000cd;">Blue - Swimming</span></p>
<p><span style="color:#008000;">Green - Cycling</span></p>
<p><span style="color:#b22222;">Red - Running</span></p>
 
#8 ·
<p>Somehow I miss calculated the above percentages.  Switch the red and green - 54% cycling and 34% running.</p>
 
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