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

3. 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

4. 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 Swim Sun: 5 - 7 p.m. Mon, Tues, & Thurs: 7 - 9 p.m Fri: 6 - 8 p.m.

5. Events - Bike 112 miles Indoors - One mile = 5 minutes Spin Class will count as 10 mile Outdoors – Actual Mileage! www.mapmyrun.com

6. 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-eventsmapmyrun.comwww.cwu.edu/rec/special-events

7. Everything is on the honor system……… The only one that you are cheating is YOURSELF!

8. 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

9. 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

10. 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

11. 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. imsports@cwu.edu 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.

12. 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.

13. Questions?

14. Indoor Ironman kicks off February 1! Are you ready?