10581 total / 1579 in 2015

Hit my goal of a sub 70 minute Shamrock 15k and sub 3:30 Vernonia Marathon. Want a sub 2:45 Oly Tri, sub 6 hour half iron and finish my 50k in sub 5 hours.

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  • 47 miles
  • 05:33 time
  • 2623 calories
  • 6 workouts
  • This Week time period


  1. RUN
    Shake out 4 mi 00:35 08:37 pace

    Just an easy run to shake out the legs from my ride last night.

  2. VELO
    After work ride 35 mi 02:15 15.6mph pace

    Thankfully, the weather held for this ride, but it sure got cold at the end, brrrrrrrr!

  3. swim
    Drills in the pool 1600 m 00:36 36:12 pace

    That is the fastest I have swam in the pool in a long time. Helps having a friend there for sure!

  4. RUN
    good Track work 6.2 mi 00:47 07:34 pace

    First time at the track in a month. Splits were 3:15, 3:10, 3:11, 3:15, 3:16 and 3:12 for the 800s. Did a warm up and cool down as well.

  5. swim
    good Last ows of the season 1600 m 00:35 35:12 pace

    Brrrr, that was cold.

  6. VELO
    Vancouver to PDX and back 55 mi 03:58 13.9mph pace

    Quite the adventure yesterday! Went on a group ride from east Vancouver, over the 205 bridge, through traffic, to the Springwater trail, down the Eastbank Esplande, and then over the 1-5 bridge bac... read more

  7. RUN
    good Shake out 4 mi 00:34 08:30 pace

    After 4 hours and 4 stores back to school shopping, both Alex and I were done. Went to the school track and ran easy while he played bball and rode his scooter.

  8. VELO
    Spin class with Kristina 18 mi 01:00 18.0mph pace

    Forgot how hard that was!!!

  9. RUN
    LSD 11 mi 01:36 08:42 pace

    Legs were not feeling this but oh well, it is done. Had to get it in Friday night while Alex was at a pool party.

  10. FIT
    Core work 00:20

    Getting it done!

  11. RUN
    Lacamas Creek amd Round Lake ... 8 mi 01:13 09:07 pace

    Ran the trails this afternoon, pretty good climbing in these ones.

  12. swim
    Sunset swim at Klineline 1600 m 00:35 35:12 pace

    Probably one of my last OWS of the season. I will miss it.

  13. VELO
    Testing out the knee 30 mi 01:55 15.7mph pace

    Kept the pace easy due to my knee. Thankfully, only felt a few twinges.

  14. RUN
    Smoke and wind 18 mi 02:36 08:39 pace

    The heavy smoke, ash and headwinds the last 9 miles, plus a flareup of PF made for slow going. Seems like about 95 percent of the state is on fire or has heavy smoke.

  15. FIT

    Core, back and upper body.

  16. swim
    Drills 1600 m 00:42 42:14 pace

    Felt like swimming through cement! Ugh!