20989 total / 2596 in 2018

Weight: 190 lbs (-45); O'Niantic 5K @ 27:57 & Niantic 10K @55:55 (9-min pace);2018 Patriot 70.3, 6:00:00 finish.

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  • 32 miles
  • 05:22 time
  • 3554 calories
  • 5 workouts
  • This Week time period


  1. VELO
    good Lunch ride 21.94 mi 01:18 17.0mph pace

    Still hot and humid, but not in the red. Took my bike to work and joined Jon and Mike for a short clip on their afternoon lunch ride. Felt good to be able to push again without suffocating. Very st... read more

  2. FIT
    good Hips, glutes, core 01:10

    Tired this morning and didn’t want to get out of bed. Glad I did.

  3. RUN
    great Swim-run brick 4.54 mi 01:07 14:48 pace

    After the swim, hopped in the car and drove the 4 miles to the ELHS track for some easy run/walk intervals with Tianne. Tonight was a listening night, but it was a beautiful night to be outside; th... read more

  4. swim
    good Powers Lake Solo Miles 3133 yd 01:02 34:55 pace

    After work, took a drive out to Powers Lake for an easy swim. The water was perfect; @ 80 degrees, silky smooth, almost no traffic on the lake. Went sans wetsuit and just easy-wheeled the boat laun... read more

  5. RUN
    alright Treadmill; Jack Daniels run, ... 4 mi 00:45 11:13 pace

    Much needed rain dump today, so hit the base gym for some speed work on the treadmill.
    1-mile warmup @ 12:00
    3-min @ 1/2 pace @ 10:00
    1-min easy pace @ 12:00
    2-min @ 10K pace @ 9:40
    2-min eas... read more

    • Kim B.
      Kim B.

      This time of year I think it's hot no matter if you're inside or out! I like this workout. I might need to try this when I'm off the training schedule again. Nicely done

      2 days ago Like1 person

    • J J
      J J

      Great TM workout!!! . Jack Daniels!! Yay!!! :)

      1 day ago Like

  6. Rest day by default.

  7. Shared Photo

    Enjoying the view.

  8. Shared Photo

    Nauyaug Point, Mystic.

  9. VELO
    good Mystic with Nat 24.6 mi 01:35 15.5mph pace

    Break in the much needed rain, and went with Nat to pick up her bike at the shop after a bottom bracket rebuild and we took an easy, humid spin around Mystic via the trip course, River Road, and Ma... read more

  10. FIT

    STR training, Fitbod:

    Chin-up w/ 110# assist: 4*8
    Dumbbell bench press: 4*12 40#
    EZ bar curl: 4*8 55#
    Dumbbell squat to shoulder press: 3*10 25#
    Triceps press:... read more

  11. swim
    great Rocky Neck OWS 3405 yd 01:03 32:35 pace

    The heat and humidity blew out last night, and air temperatures this morning were around a cool, crisp 64 degrees - I'll definitely take it for the day or so we'll have it. Low tide seawa... read more

  12. Shared Photo

    Evening ride along the water.

  13. RUN
    good Brick run/walk 5.01 mi 01:15 14:57 pace

    Picked up Tianne after the ride and we took and easy run/walk around Niantic boardwalk and Pine Grove. 4-min run/ 1-min walk. Humidity seemed to get blown out by the sea breeze about halfway throug... read more

    • Ren K.
      Ren K.

      Funny how a sea breeze can do that. Nothing better than beach/boardwalk runs in my book.

      6 days ago Like1 person

  14. VELO
    good East Lyme cycling 20.11 mi 01:18 15.6mph pace

    Easy, flat spin around Niantic, Black Point, Giants Neck, and Rocky Neck. The humidity was still bad, but actually started to blow off near the end of the ride. Kept it light, and HR low; no big ge... read more

  15. VELO
    alright Easy spin 19.79 mi 01:18 15.3mph pace

    Still very hot and muggy out. Power outage at new office, so ended up having the day off and, after STR training with Nat this morning, getting quite a few yard and fiscal chores done. Finished wit... read more

  16. FIT
    tired Light workout with Coach 01:00

    Pretty tired and beat up, starting to reel in my sleep - but Hard Knocks Cleveland premiered last night, and I stayed up to watch... Anyway, light core workout and stretching, as well as some goal ... read more

  17. walk
    injured Failed speed work 4.15 mi 01:16 18:24 pace

    Reaaaally struggling with this heat and humidity - which is new for me. The plan was to meet Tianne at the track and do the Jack Daniels workout, but during my warmup, I was unable to breath even a... read more

  18. Shared Photo

    Red sun in morning...

  19. swim
    great Rocky Neck OWS 1816 yd 00:31 30:14 pace

    Early morning saltwater swim w/ Christy, Kye, Nick, Jeff, Travis, and Heidi. High tide, flat, and cool. Water temperature was @ 76 degrees. No wetsuit. Current pushed on the way out, and pulled on ... read more

  20. Shared Photo

    Craspedacusta sowerbii, the freshwater jellyfish