•Event will run the entire month of February. •Consists of three events•Swim – 2.4 miles•Bike – 112 miles•Run – 26.2 miles

Events - Swim 2.4 miles

CWU Pool• No wrong way to swim!

• any stroke, back float, or use a kick board and/or fins

Distances - • 154 one way or 77 laps of the pool• 33 laps equals 1 mile

• One way is entered as .015 miles into the manual log on LFConnect• One lap is entered as .03 miles into the manual log on LFConnect

CWU Pool Hours

Recreation Center Members and CWU Swim Team• Lap Swim times (preferred):

Mon,Wed-Frid: 6 - 7:30 a.m.Tues & Thurs: 5:30 - 7 p.m.

• Open SwimSun: 5 - 7 p.m.Mon, Tues, & Thurs: 7 - 9 p.mFri: 6 - 8 p.m.

Events - Bike 112 miles

• Indoors - One mile = 5 minutes• Spin Class will count as 10 mile

• Outdoors – Actual Mileage! • www.mapmyrun.com

Events - Run 26.2 miles

How to accomplish:• Indoor track • Treadmill• Elliptical/AMT

• Outdoor running use mapmyrun.com or check out campus running routes on the special events page www.cwu.edu/rec/special-events

Everything is on the honor system……… The only one that you are cheating

is YOURSELF!

Team Rules

• You may only compete in the team competition• Run, Bike, and Swim may be completed how ever your

team wants• Each team member must have their own LFConnect

username• Each team member must record their own results into

LFConnect

LF Connect

• Every individual needs to have a LFConnect username• Results need to be entered into the

LFConnect app or at lfconnect.com• Enter your results into the manual log section

• When creating your profile add University Recreation under the facility section• Under the My Shared Information section

make sure to check the box marked: Allow buddies and facility to view my progress

Inputting A Workout

• App:• Manual Log -> Input Date and Time -> • Name Workout

• Include Type, Equipment(if any), and Location • i.e. Running – Treadmill – Rec Center or Cycling – Outdoors

• Most important stats: Distance and Duration• Internet:

• My results -> Manual Entry ->• Same naming rules and statistics needed apply

• Plug in:• Plug your mobile device into one of the new Treadmills or Ellipticals • Just plug in and once your workout is done save your results

Tracking Results

• Stay on top of inputting your own results, we cannot do it for you!• Results will be updated every Tuesday and Friday in the Rec

Center.• When you think you have finished, you must email

imsports@cwu.edu with “Indoor Ironman” in the subject line.• We will verify that you have completed all the necessary

distances based on what you have input on LFConnect.• If you have any questions at any time during the event, you may

contact us through that email.

Awards!

Awards will be given to the:

• Top three females

• Top three males

• Top team

Who complete the event in the overall fastest time logged, NOT necessarily calendar days.

Questions?

Indoor Ironman kicks off February 1!

Are you ready?