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  • 21 miles
  • 04:20 time
  • 3196 calories
  • 4 workouts
  • This Week time period


  1. RUN
    good 5-star trail 4.49 mi 00:43 09:34 pace

    I like night runs!

  2. VELO
    5-star trail 13 mi 01:02 12.6mph pace

    with Shannan and Kendra.

  3. swim
    good Resnik Pool 3900 yd 02:05 56:24 pace

    Workout with coach Josh (though he did 2600 yards and not my 3900).
    100 free, 100 kick, 100 pull, 100 free; 300, 250, 200, 150, 100, 50, all with 0:20 rest; 10x100 free on 1:45, descending 1-5 and ... read more

    • Mike K.
      Mike K. Nice Job
      Nice Job:

      amazing - nice work, I am so impressed,

      about 10 hours ago

  4. swim
    Greensburg Y 1800 yd 00:30 29:19 pace

    Continuous swim.

  5. RUN
    neighborhood 2.94 mi 00:30 10:12 pace

    A nice, leisurely pace prescribed by my workout schedule following my long bike ride.

  6. VELO
    good McDermott 3 State Tour 69.5 mi 04:20 16.0mph pace

    This was with the Major Taylor Cycling Club. We met on Neville Island, rode through West Virginia's tiny panhandle to East Liverpool, OH, and then to Beaver, PA before returning to the startin... read more

  7. FIT
    kayaking 7 mi

    On the Yough.

  8. swim
    Greensburg Y 3400 yd

    Really easy. Hurray!

  9. RUN
    alright 5-star trail 12.54 mi 02:10 10:22 pace

    Yesterday i did the equivalent of an Olympic triathlon and today I did almost the distance of a half-marathon. I'm doing ok so far, but the mileage still has to go higher in order for me to fe... read more

  10. swim
    good Greensburg Y 1900 yd 00:40 37:03 pace

    This felt so good after my long run. My muscles are not tired or tight.

  11. RUN
    5-star trail 6.67 mi 01:03 09:26 pace

    This is the third hour of my 3-hour brick. Not bad, really. I should find snacks that have more salt; I think I got dehydrated in the last 15 minutes, but I consumed plenty of water throughout.

  12. VELO
    Yukon to South Greensburg 28.37 mi 02:00 14.2mph pace

    I had to modify this route twice due to closed roads...those little roads with bridges or embankments that townships never have the money to repair. Anyway, I never got lost and that's a great... read more

  13. VELO
    good Swede Hill to Wolfe Nursery t... 11.3 mi 00:45 15.1mph pace

    Someday I will be able to pedal up these hills at more than 5 mph, but not today. Otherwise this was a good ride.

  14. swim
    Resnik Pool 3000 yd

    Swam with coach Josh, but we used my workout:
    1x100 free
    1x100 kick
    1x100 drill
    1x100 pull
    6x50 kick
    6x100 free Z3 rest 0:20
    1x300 pull easy
    4x100 free Z3 rest 0:20
    1x300 pull easy
    2x100 free Z3 re... read more

  15. VELO
    GAP trail 51 mi 03:30 14.6mph pace

    McKeesport to Riverview Park on the North Shore. On the way back, I got my first flat tire in 3,700 miles. I had a tube to change it but failed to remove the metal sliver that caused the flat, so I... read more

  16. swim
    Greensburg YMCA 2500 yd


  17. walk
    neighborhoood 1.52 mi

    with Shannan

  18. VELO
    good Indiana, Pa 25.96 mi 01:33 16.7mph pace

    Kendra was at a swim meet and I had some time to burn. I chose to go from downtown Indiana, Pa. east along State Route 286. The road appeared to be in good shape with paved shoulders. I was prepare... read more