7899 total / 2249 in 2015

Sprint tri✔. Olympic tri. Half iron tri. Become a stronger cyclist. Become a competent swimmer. Have fun doing it.

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  • 20 miles
  • 01:52 time
  • 1067 calories
  • 2 workouts
  • This Week time period


  1. VELO
    great TR - Mount Hayes 2 30.9 km 01:15 15.4mph pace

    3 x 12 minutes at threshold. My heart rate was ridiculously high during the first interval so I did the second two at a lower power so that I wouldn't fall off the bike. Well, I did push a bit... read more

    • Irina S.
      Irina S.

      You should check your RHR before you get out of bed each morning. You may find that it fluctuates for many reasons. It would help if you could identify what makes it go astray and decide how to attack the day's workouts based on that info. Good call on adjusting the difficulty. If the trend continues, I would take a rest day sooner than later. Try an extra hour of sleep tonight. ;-)

      about 6 hours ago Like1 person

    • Show 5 more comments...
    • Henro F.
      Henro F.

      I installed zwift finally this weekend, hope the weather will be in favor of outside rides, but if not I will see what is it all about...

      about 3 hours ago Like1 person

    • Pierre M.
      Pierre M.

      Definitely watch that heart rate.. sometimes it can be a bad sign.

      6 minutes ago Like

  2. swim
    great Angela Coughlan 1600 m 00:37 37:35 pace

    Early morning swimmies at the local pool. The lake and the 50m pool have spoiled me. Too much turning! Stupid walls.

  3. swim
    great Mountainside pool 2100 m 00:50 38:19 pace

    The rain kept most people away from the outdoor pool today, which meant I got a lane to myself. Woo! The lifeguards looked pretty miserable, but the pool was quite lovely once I got going. Solid swim.

  4. RUN
    great Headon Forest 13 km 01:11 08:50 pace

    Took about 2 hours to talk myself off the couch and out the door into the rain, but it really wasn't that bad! Hit my target pace easily, even into the headwind. And hey, at least it wasn'... read more

  5. RUN
    great Brick run 3.05 km 00:16 08:18 pace

    Stashed our bikes in the garage, changed shoes, and took our newborn baby deer legs for a little brick run. The first km was a lot of hysterical laughing and complaining about how bad our legs felt... read more

  6. VELO
    great Long ride with Sam 72.1 km 02:53 15.6mph pace

    Sam J. and I headed out at the crack 'o stupid this morning for a long ride. Lots of anxious weather watching for this one, but so far the rain hasn't started, so we were just left to rid... read more

    • Pierre M.
      Pierre M.

      Holy smokes, a long ride, and a good pace too. Looking forward to seeing what Sam has to say about it!

      3 days ago Like

    • Show 6 more comments...
    • Ivanka Y.
      Ivanka Y.

      I can imagine how hard it was with that wind, awesome job you two!

      3 days ago Like

    • Mari S.
      Mari S.

      Glad you guys got the ride in before the rain. Don't worry about Sam. She never knows where you're riding anyway, so put all the hills in.

      3 days ago Like

  7. RUN
    great #5arunclub 8.1 km 00:45 08:53 pace

    Friday tempo, always tough because there's usually a hard bike workout Thursday night. 1.5k warmup, 5k @ 4:59, 1.5k cooldown. Pace bounced around a bit but I was more or less right for the 5k ... read more

  8. VELO
    great TR - Red Lake 25.3 km 01:00 15.7mph pace

    5 x 5 min V02 max intervals (ouch). My last few Trainerroad workouts have been really, really hard. Now they are generally supposed to be hard, but they were hard to the point of being impossible a... read more

  9. swim
    great Dalewood 1250 m 00:29 37:04 pace

    One last visit to Dalewood before they close for the summer - of course I wasn't the only one with that idea so it was a bit of a circus. Never seen that many people there before. Good relaxed... read more

  10. VELO
    great Post swim ride 14.7 km 00:31 17.8mph pace

    Followed up the swim with a short ride with one of the guys from the club. This was actually really easy - I may have found the one section of road that really is downhill both directions! The 15 m... read more

    • Pierre M.
      Pierre M.

      Uphill downwind and downhill upwind. Nice riding!

      6 days ago Like

    • Barb G.
      Barb G.

      sounds like you were in some kind of worm hole. it's better than those times you swear the headwind is in all directions! ;)

      5 days ago Like

  11. swim
    great OWS at Gullivers 2000 m 00:44 35:24 pace

    Two loops at Gullivers, which is roughly 2k. Time is also a guess since watches are hard to use, apparently. #userincompetance Great to swim with some of the tri club - and a great opportunity for ... read more

  12. RUN
    great #5amtrackclub at Notre Dame 11 km 01:07 09:47 pace

    Me and about 300 seagulls at the track this morning (I'm just glad I didn't get pooped on!). Workout was 5 x 1000m @ 4:33. Actual 4:32, 4:30, 4:27(!), 4:31, 4:32. Kind of loving the track... read more

  13. VELO
    great TR - Mount Goode 2 31 km 01:15 15.4mph pace

    I made a serious tactical error with this ride (which was 2 x 15 min at threshold). I ate WAY too much at dinner, then realized I needed to get on the bike with not nearly enough time in between to... read more

    • Pierre M.
      Pierre M.

      At least it doesn't sound as though you upchucked, so it could have been worse! Nice ride.

      7 days ago Like

    • Marlene S.
      Marlene S.

      Good job getting it done! Full belly before an intense workout is never fun.

      6 days ago Like

    • Barb G.
      Barb G.

      oof. lesson learned indeed. ;) nice ride!

      6 days ago Like

  14. RUN
    good Hanover rail trail 13 km 01:13 09:01 pace

    Father's Day run with my sweetie (second year in a row, I think this is becoming a tradition!). I was super sluggish and unenthusiastic about this whole run so thank goodness he was there to k... read more

  15. swim
    great Mountainside 1800 m 00:43 38:26 pace

    Yesterday I got a phone call from the pool I've been swimming at on weekends to let me know that the lap swim times this weekend are all different (not quite as creepy as it sounds - I bought ... read more

  16. VELO
    great Snake/Milgrove/Safari Rd 81 km 02:55 17.3mph pace

    Such a beautiful morning. Stop reading this and go outside immediately.

    One of those rides I never wanted to end. Everything was just clicking perfectly for me this morning - strong legs, getting ... read more

  17. RUN
    great Tempo run 9.5 km 00:52 08:44 pace

    3k easy, 5k @ 4:59, 1.5k easy. Decided to do this on the rail trail which is not ideal because it's a gradual uphill on the way out, which makes the first couple of tempo km a lot harder feeli... read more

    • Pierre M.
      Pierre M.

      Great tempo work! I prefer the uphill at the end where I'm all warmed up and ready to go home.

      11 days ago Like

    • Marlene S.
      Marlene S.

      Close enough indeed! Great tempo! The first couple of Kms are usually so sluggish for me even without uphill.

      11 days ago Like

    • Barb G.
      Barb G.

      Nice work! Looks like ya nailed it!

      11 days ago Like

  18. VELO
    great Weekday ride outside! 31 km 01:07 17.3mph pace

    The original plan was a one hour recovery ride on the trainer, but then one of those opportunities cropped up where the weather cooperates AND my husband got home from work early enough for me to g... read more

  19. VELO
    great Quick post-swim ride 7 km 00:13:40 19.1mph pace

    Very short ride after swim - didn't have time for anything longer. But it helped dry my clothes out!

  20. swim
    great Gullivers with the tri team 1974 m 00:44 35:53 pace

    1,974 meters. SO CLOSE to 2k.

    Great feeling swim tonight. Paired up with one of my teammates who is also signed up for Barrelman and we circled the lake twice with only two short breaks. Very ha... read more