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  • 70 miles
  • 04:08 time
  • 4372 calories
  • 7 workouts
  • This Week time period


  1. VELO
    great here and there 26.3 mi 01:44 15.2mph pace

    This ride was split into three parts. One was to/from the Community College where there was supposed to be a group ride. There was not. One was from the car repair shop to work. One was from work b... read more

  2. VELO
    great neighborhood 13.6 mi 00:54 15.1mph pace

    I have some bent teeth on the front cog that makes shifting difficult. Otherwise, it was a good ride.

  3. walk
    great Hempfield Complex 0.8 mi

    cool down with Shannan

  4. RUN
    good Hempfield Complex 5.1 mi

    My hamstring is sooo tight. But otherwise this went well.

  5. swim
    good Greensburg YMCA 2000 yd

    a few 200 builds and 50-freestyle drills. The fist drill is a challenge but very helpful.

  6. walk
    5-star 0.8 mi

    with Shannan

  7. VELO
    good 5-star trail 22.4 mi 01:30 14.9mph pace

    30 min at >15mph, then 30 min at >16mph, then 30 min at >15mph

  8. RUN
    tired 5-star trail 9.5 mi 01:29 09:22 pace

    Thanks for the help, Geoff. This was a beast. Some days I've got it. Some days I don't.

  9. VELO
    blah Keystone Park Triathlon Olymp... 22 mi 01:31 14.5mph pace

    This topography was really hard. I'm not doing this triathlon, but I was already at the park, so I figured I'd use the route for a bike ride.

  10. swim
    alright Keystone Lake 1320 yd

    Broke out the wetsuit for the first time this year. It was hardly necessary, as the water was plenty warm. However, wetsuit swimming is very different from regular swimming and I needed the practic... read more

  11. RUN
    alright Greensburg-Salem track 3.8 mi 00:32 08:25 pace

    My legs felt really tight at the start. They improved a bit in the later miles. Still, I think I pulled my hamstring while deeply stretching last Saturday. It's getting better, so no big deal.

  12. swim
    YMCA 2400 yd

    8x300 easy moderate pull easy x 2

  13. swim
    good YMCA 1150 yd 00:24 36:43 pace

    This was a "recovery swim," according to my workout plan. I don't really know what that means so I just worked on my form, especially bilateral breathing. It's terrible, and I&#... read more

  14. VELO
    good new bridge in Youngwood open 15.1 mi 01:00 15.1mph pace

    There's been a bridge out by the community college for at least a year. They finally replaced and opened a new one. I like that ride!

  15. RUN
    great neighborhood 3.2 mi 00:30 09:22 pace

    This felt good, especially the last 10 minutes.

  16. VELO
    good neighborhood 12.1 mi 01:01 11.9mph pace

    out with Shannan. Keep up the good work, my dear.

  17. swim
    good YMCA 2450 yd

    2x150 warmup, rest 0:30
    4x500 easy, moderate, moderate, hard
    1x150 breaststroke

  18. swim
    YMCA 4000 yd

    4x75 warmup, rest 0:30
    4x500 swim/swim/pull/swim, rest 0:30
    15x100 easy/build/easy/hard, rest 0:10
    2x100 free/back

  19. VELO
    Roudy Riders from Youngwood t... 38.2 mi 02:45 13.9mph pace

    My second ride with this group. We splintered into three subgroups and I took the chance of going with the "pedal mashers" to see how fast/far they would go. It was just me and two other ... read more

  20. walk
    EA track 1 mi

    Oh Kendra, please finish up. I am cold.