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  • 52 miles
  • 04:01 time
  • 3707 calories
  • 5 workouts
  • This Week time period


  1. VELO
    20.48 Miles River Road Ride 20.48 mi 01:15 16.3mph pace

    Afternoon ride down to Shady Maple. Was going to go to Stoddard but there were some big, ugly cumulonimbus clouds down that way-- so headed back home for an amazing supper of fried bluegills and ba... read more

  2. Shared Photo

    Puggy Sue -- here for only two days more before her "dad" picks up and takes her home!

  3. swim
    1000 Yds. Swim 1000 yd 00:25 43:59 pace

    250 Yds. Swim; 500 yds. kickboard w/fins; 250 yds. swim.That's all.

  4. FIT
    15 Miles Stationary Cycle 15 mi 00:52 03:29 pace

    All it does is rain here, so another spinning session. Sick of it. Maybe I'll swim yet tonight, maybe not. : (

    • Vern M.
      Vern M.

      It's been raining here all week. Nice spin!

      2 days ago Like

    • Carolyn B.
      Carolyn B.

      We had a lot of rain at the beach last week and again at home this week too. I'm ready for lots of sun!

      2 days ago Like

    • Garth A.
      Garth A. Nice Job
      Nice Job:

      Sorry Frederick. Hope the sun comes out soon.

      2 days ago

    • Mike K.
      Mike K. You're an Inspiration
      You're an Inspiration:

      Good that you got to it Frederick!

      1 day ago

  5. FIT
    15 Miles Stationary Cycle 15 mi 00:53 03:32 pace

    Very cloudy, dark, rainy and somewhat windy here all day, it was the stationary cycle this evening.

    Did you see Chris Strasser won the solo Race Across America -- 3,082 miles in 8 days... read more

    • J J
      J J

      Nice 15 mi on the cycle! Fred!!! :)

      3 days ago Like

    • Mike K.
      Mike K.

      That race sounds epic! Great motivation for the spin too

      3 days ago Like

  6. swim
    1250 Yds. Swim 1250 yd 00:35 49:16 pace

    Some swimming yards. 250 yards swim; 500 kickboard w/fins; 500 swim. Felt good.

  7. Funny article..."swim, bike, stumble" describes me perfectly, LOL!

    ... read more

    • Ellen

      "you find yourself eating a chia, avocado, wheatgrass, cinnamon, blueberry, broccoli, Goji berry, kale, coconut, flax seed omelette." bahahaha

      10 days ago Like1 person

    • Show 2 more comments...
    • Sue R.
      Sue R.

      Hi Puggy Sue!!!!

      10 days ago Like

    • Frederick

      Just got home with Puggy Sue! She loves her home away from home. She'll be here 'til a week from Sunday! I may post some pics now and then...yeah, pretty sure I will. LOL!

      9 days ago Like

  8. swim
    1800 Yds. Swim 1800 yd 00:40 39:06 pace

    Swim at the Y before heading home with Blue Bomber. 500 yds. swim, 500 yds. kickboard w/fins, 800 yds. swim. Felt good tonight. Got all three of my objectives for the day completed: organizing mor... read more

  9. VELO
    7.28 Blue Bomber Miles 7.28 mi 00:40 10.9mph pace

    Took the Blue Bomber (a 1990s Trek mountain bike) out across the La Crosse River marsh trails tonight with a stop at the YMCA to swim. Also, got to Riverside Park next to the Ol' Miss just in ... read more

  10. FIT
    10 Miles Stationary Cycle 10 mi 00:34 03:23 pace

    A little quicker than last night. Also did some squats and resistance bands -- curls and rows. Spent the day rummaging for rummage sale this weekend. Cripes the stuff a person accumulates -- doesn... read more

  11. swim
    1300 Yds. Swim 1300 yd 00:30 40:36 pace

    Apres spin swim. 300 yds. swim; 500 yds. kickboard w/fins; 500 yds. swim. Had a lane all to myself! Zapped the Monday zeroes.

  12. FIT
    10 Miles Stationary 10 mi 00:35 03:31 pace

    Pre-swim spin. Last month my wife and I organized and held two sales at her parent's house and now that the house is cleared out and cleaned (not that it needed it as Mrs. F's parents wer... read more

  13. VELO
    27.9 Miles Cycling 27.9 mi 01:45 15.9mph pace

    In between rain showers on down the river road to Stoddard via Goose Island. Cloudy with a little wind, but cool temps and a nice ride. Had the traffic speed sign on the south side of town sign up ... read more

  14. FIT
    16.2 Miles Stationary Cycle 16.2 mi 01:00 03:42 pace

    Stationary cycle tonight because of T-storms here. Plus some resistance band work. I've been MIA this past week with other various activities, not the least of which we have my wife's par... read more

  15. Shared Photo

    Last pic. Long may she wave!

  16. Shared Photo

    Mike, Al and I did okay! Cheers!

  17. Shared Photo

    And we got a steamboat ride back to Lake City!

  18. Shared Photo

    Up and over the Mighty Mississippi at Wabasha...was cool, gray and a little rainy. Perfect for cycling!

  19. Shared Photo

    Taking a break in the big chair during the Tour de Pepin this past Saturday.

    • Helene W.
      Helene W.

      The chair is bigger than a pépin for sure! 😁

      19 days ago Like1 person

    • Frederick

      @Helene W. By the mid-1600’s, the French had begun to send expeditions into Wisconsin via the Great Lakes and St. Lawrence River. King Louis XIII of France is believed to have granted a huge piece of land in the Upper Mississippi River Valley to two brothers, Etiene Pepin de la Fond and Guillaume dit Tranchemontagne. Two of Gillaume’s sons, Pierre Pepin and Jean Pepin du Cardonnets, later explored and traded in this area.

      19 days ago Like

    • Garth A.
      Garth A.

      Awesome day Frederick! Always better when you know about the area - it gives all of the scenery context.

      19 days ago Like

  20. FIT
    10 Miles Stationary Cycle 10 mi 00:38 03:49 pace

    Quick spin to zap the Monday zeroes. Legs weren't sore at all after Saturday's Tour de Pepin 50-miler. Guess I should have gone for the whole hog 100, eh?

    BTW, with three of my favorite... read more