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  • 91 miles
  • 07:45 time
  • 7110 calories
  • 8 workouts
  • This Week time period


  1. RUN
    alright Saint Vincent Alumni 5K 3.1 mi 00:25 08:00 pace

    I worked pretty hard for this. Most of the runners were from the current or past cross-country teams, so my 65th out of 115 finishing time doesn't seem that bad. I improved by 38 seconds compa... read more

  2. VELO
    good Quarry to Airport to lower ca... 24.54 mi 01:32 16.1mph pace

    It is chip-and-seal season so a few miles of this was full of little pebbles. Yuck.

  3. VELO
    good Brickerton area 13.8 mi 00:51 16.3mph pace

    1153 elevation gain.

  4. RUN
    5-star trail 11.86 mi 02:00 10:07 pace

    This was part of a 3-hour brick. I failed to manage my hydration again. I seriously need to skip the water and just drink gatorade. Also, I may be underweight in general, so I am starting to log my... read more

  5. swim
    good Greensburg ymca 3000 yd

    2x250 free and back
    3x750, one easy, one moderate with a 100 yard sprint, and one moderate.
    2x125 free

  6. VELO
    good Brinkerton road 28.6 mi 01:58 14.5mph pace

    Had fun.

  7. RUN
    campus 6.38 mi 01:00 09:24 pace

    First 45 min were at an easy pace; then the last 15 minutes I ran at 70% effort. At 0:55 I was tired.

  8. RUN
    great 5-star trail 9.6 mi 01:30 09:22 pace

    My neck still gets stiff on these longer runs, but really, this felt easy. I am feeling well prepared for my big race.

    • Mike K.
      Mike K.

      nice job - you will do great _ confidence is the most import thing to have. You get confidence by having a good training cycle - it all feeds on itself

      6 days ago Like

  9. RUN
    good Presque Isle Sprint Triathlon 3.5 mi 00:29 08:20 pace

    My typical behavior in a triathlon of any length is to expend too much energy in the swim and bike segments and then suffer during the run. Today was not like that. I dismounted from my bike, chang... read more

  10. VELO
    alright Presque Isle Sprint Triathlon 12.51 mi 00:36 20.8mph pace

    I felt like I swam pretty well at the time, but looking back, I really wasn't as tired as I should have been. That might explain why I felt strong and fast on the bike segment. I passed lots a... read more

  11. swim
    alright Presque Isle Sprint Triathlon 585 yd 00:13:11 39:39 pace

    Today's race was under really great weather conditions; both the air and water temperatures were in the upper 70s. Despite the reasonable temperatures and clear skies, there was somehow quite ... read more

  12. VELO
    group ride to Loyalhanna Dam 32.3 mi 02:14 14.5mph pace

    We climbed 2600 feet on this ride. I admit to feeling tired about halfway through, but the feeling passed.

  13. RUN
    good treadmill 6.5 mi 01:00 09:13 pace

    Kinda boring on a treadmill but the rain just won't stop and I got plenty wet on a bike ride a couple days ago. I got my fill.

  14. swim
    alright Resnik Pool 2000 yd

    Still tired.
    4x100 warmup
    5x200 easy, build, easy, hard; rest 0:10
    4x100 IM on 2:00
    1x200 cool down

  15. RUN
    blah neighborhood 2.65 mi 00:25 09:26 pace

    Legs were heavy and very humid.

  16. VELO
    good every paved trail in Pittsbur... 91 mi 06:01 15.1mph pace

    I felt good, considering the length of the ride. My legs had plenty more in them at the end, but my back was really sore from the riding position. Four eventful things happened on the ride: (1) At ... read more

  17. RUN
    good neighborhood 4.78 mi 00:46 09:37 pace

    Almost forgot to do this run, so I didn't have any time to mentally prepare. I know that sounds weird, but I do like to visualize my workouts (and races) before I start them. Anyway, a night r... read more

  18. VELO
    Toward Herminie 23.5 mi 01:40 14.1mph pace

    I'm tired, it's hot, and I didn't like the busy road with no shoulder.

  19. swim
    Greensburg Y 2700 yd

    6x75 free
    3x700 free
    I was fighting leg cramps the whole time.