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  • 170 miles
  • 13:14 time
  • 7855 calories
  • 9 workouts
  • This Week time period


  1. RUN
    alright Slow in the hood 4.1 mi 00:33 07:58 pace

    Legs pretty tired.

    • Andy S.
      Andy S.

      Why? Did you ride a đŸ’¯ miles the day before or something?

      about 5 hours ago Like

  2. VELO
    good Long and Hot! 100.3 mi 05:23 18.6mph pace

    Rode with Chrissy, Belle Plane was our turn around point, it was really hot, 112 heat index when we finished.

  3. VELO
    good Post Swimmy Spin 20 mi 01:08 17.6mph pace

    High resistance spin

  4. swim
    alright Hot Laps 3000 yd 01:13 42:58 pace

    Water was a bit to warm even for me, 500 were kick, did 5X50 the rest swim and pulls.

  5. RUN
    good Track 6.15 mi 00:43 06:54 pace

    1.15 mile warm up, 1,200, 3 x 600 with 400 recoverys, 2.75 or so cool off.

    • Andy S.
      Andy S.

      Nice pace Dale!

      3 days ago Like

    • Amy M.
      Amy M.

      Nice speed!! Good to see you post-workout. The old ladies in my locker room must’ve requested a bump in thermostat, because it was HOT IN THERE. Bet the pool felt like a tub. Ugh.

      3 days ago Like

  6. swim
    alright Hot Laps 3100 yd 01:15 42:50 pace

    Almost to hot at the WY for me. 500 were kicks also did 5x50 and some pulls.

  7. RUN
    good Brick 5.1 mi 00:41 07:57 pace

    Run felt pretty good, humid as all get out.

  8. VELO
    alright Rainy Spin 30 mi 01:35 18.9mph pace

    My butt is sore.

  9. swim
    good Warm 2000 yd 00:44 38:21 pace

    Nice and warm at the best Y. 250 were kicks, fins for 250, pulls for 250, 5 x 50, 4 x 25 the rest just swimmy.

  10. RUN
    alright Brick 2.1 mi 00:17 08:17 pace

    Just had to prove to myself I would run after a long bike.

  11. VELO
    good Long Group Ride 86 mi 04:19 19.9mph pace

    Rode with Chrissy and Jeff U, Mike S, and Jon E. Nice day for a long ride with good friends!

  12. RUN
    alright SCP 12.1 mi 01:43 08:29 pace

    Ran 9 min. and walked 1 min. it was very humid, I thought it was raining again but it was the sweet running of my hat.

  13. swim
    good Kaw Lake 365 yd 00:09:28 45:38 pace

    Swam to the "No Boating" buoy and back to the boat just for the hell of it.

  14. RUN
    tired Short Brick 1 mi 00:08:59 08:58 pace

    Was to be 6 but legs are in bad need of some recovery.

  15. VELO
    alright Afton 34 mi 01:45 19.4mph pace

    Easy ride with Darren to Lake Afton from the NYW, around the lake twice and back. Very nice morning.

  16. RUN
    alright Track Fartlek 6.05 mi 00:42 06:53 pace

    It was hot

  17. swim
    alright Did stuff at the WY 3500 yd 01:24 42:09 pace

    I did a lot of stuff, 500 of which was kicks, 5x50 and 3x100, also did some pulls.

  18. RUN
    alright Easy Brick 2 mi 00:16 08:10 pace

    I have a real sore quad so I took it easy.

  19. VELO
    good Recovery Ride 20.1 mi 01:04 19.0mph pace

    Rode almost to Andale, out and back.

  20. swim
    good Recovery Swimmy 1500 yd 00:33 39:17 pace

    NWY, the water was pretty nice.