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Dutch logged 3849 miles.

Last workout about 1 month ago. Help get them back on track!

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  1. swim
    alright Pool Swim 2000 yd 01:00 52:47 pace

    Body position, body position, body position. Especially as the swim sets go on. Windmilling to open the body to breathe is so ineffective, so the focus was about good position. All about learning t... read more

  2. RUN
    alright The new work run route 6 mi 00:47 07:51 pace

    That 6mi was on dead legs. I guess I have to just be happy with sub-8min run. Ugh

  3. swim
    good Laps, laps, laps in the water 2100 yd 01:05 54:28 pace

    500 free opener then alternating 200 pull, 100 kick with a 100 free warm down.

  4. RUN
    blah The Woo Loop 5.65 mi 00:45 08:02 pace

    That run sucked. Its been a while since I've logged a slow 8min/mi pace for a run (and to be honest it felt even slower). I never settled into a good pace the whole run.

  5. VELO
    good Hills course trainer ride 25 mi 01:15 20.0mph pace

    I felt really good the whole ride

  6. RUN
    good Treadmill run 5.5 mi 00:41 07:31 pace

    Can't believe I spent an hour trying to get into IM Arizona today with no luck! Well, gotta find another IM I guess. Strapped on my Saucony Guide 7s and hit the treadmill for an easy 5+ miler.... read more

  7. VELO
    good Hills workout on the trainer 20 mi 01:00 20.0mph pace

    Been trying to focus on doing more hills work for strength, turnover and "in the saddle" speed to get ready for the upcoming season. 98-105rpms got me through the ride and felt good at th... read more

  8. RUN
    alright The Army 10 Miler 10 mi 01:10 07:00 pace

    I hit the first 5 miles on a sub-7 pace but couldn't hold it after the hip pain kicked in. Was hoping to run faster but still took 2 minutes off my PR for the race. Not a bad day.

  9. RUN
    good 5k rehab Run 3.1 mi 00:23 07:19 pace

    Rehab 5K trying to shake out the issues with the hip and body position. Feeling better and getting ready for the Army 10 Miler.

  10. VELO
    alright Hills Trainer Ride 18 mi 01:00 18.0mph pace

    I had hoped to take advantage of the good weather for an outside bike ride but the hip was bothering me and by the time it felt good, it was dark. Well, nothing to do but get in a hills trainer rid... read more

  11. RUN
    good The lululemon run 8.1 mi 01:09 08:29 pace

    Great to get out for an easy run with my girls Nat and Cassie. I've been trying to take every other day off in order to recover from a tough Tri season but my right hip started killing me agai... read more

  12. VELO
    good Rolling hills course trainer ... 20 mi 01:05 18.5mph pace

    I knew I needed to get a ride in to help with recovery so off to the gym I went. Threw on some Ironman coverage, watching Crowie crush the bike and pedaled away for 65 mins keeping around 92rpms fo... read more

  13. VELO
    alright OOB Bike/Run Brick 18 mi 01:06 16.5mph pace

    Nice and easy ride on the OOB course. I haven't been on a bike on the road since the crash. You forget that riding is essentially a constant "push up" holding up your chest. The ribs... read more

  14. swim
    alright Pool swim 1200 m 00:45 60:21 pace

    Had hoped for more distance but just felt gassed in the water tonight. Tried to bounce back by doing 50m speed sets but no luck.

  15. RUN
    good The Run Club route 7.25 mi 01:00 08:16 pace

    Needed to get in a longer easy run so did a long loop before taking run club out. Good easy pace with Nat and Cassie.

  16. VELO
    good The Grafton Lollipop 18.4 mi 01:00 18.4mph pace

    Maybe trying my own personal mini TDF mountain stage wasn't the best idea the day after a race...but my legs could stand the shakeout and it felt great zipping up hills in my S5. Thought about... read more

  17. RUN
    6 mi 00:47 07:50 pace

    Nice to know that a week ago I couldn't eek out a 10min/mile for the first 10k of the 70.3 and today's sub 8min/mile pace for today's 6 miler felt nice and easy.

  18. VELO
    Easy rolling hills trainer ride 26 mi 01:30 17.3mph pace

    Afraid I'd get caught out in one of the crazy rainstorms of today I figured the safest net was to hit the trainer. I wanted to focus on gearing down and spinning at 92-98 rpms. I figured my le... read more

  19. swim
    good Lap swim/recovery swim 1200 m 00:40 53:38 pace

    Post 70.3, I wanted to get in the water and get some mileage. Spent the swim focusing on good body position, hand entry and stroke.

  20. VELO
    good Rolling hills Trainer Ride 13 mi 00:45 17.3mph pace

    This taper madness is killing me. I felt good and wanted to get in a hard ride but know I need to take it easy for this weekend's race. I need it to be Sunday already.