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  • 14 miles
  • 00:45 time
  • 543 calories
  • 1 workouts
  • This Week time period


  1. VELO
    good Inside Bike 14 mi 00:45 18.8mph pace

    Nice recovery spin.

  2. RUN
    Dogwood Canyon 25k trail run 16.29 mi 02:49 10:21 pace

    Oh my, this was tough! Too many trips through a 6" deep creek, and too many hills too steep to run.

  3. VELO
    good Inside bike 11 mi 00:32 20.5mph pace

    5 mile warm up (over half of the time), then a series of 30, 45, 60, and 75 sec sprint intervals

  4. VELO
    good Inside bike 5 mi 00:15 19.5mph pace

    Nice leg sooth-er. They were pretty tired after the trail run.

  5. RUN
    tired Ha Ha Tonka Turkey Pen Trail. 7.25 mi 01:21 11:10 pace

    7 and a quarter of the toughest miles I have ever run. 8.5 on a scale of 10 on the Appalachian Trail levels of difficulty.
    8 = Includes rock scrambling that is somewhat challenging
    9 = Rock scram... read more

    • Stacey K.
      Stacey K. Great Performance
      Great Performance:

      nice pace for trail.. esp tough trail! WTG

      6 days ago

  6. RUN
    good Hwy 5 3 mi 00:24 08:09 pace

    I was originally going for 8 min miles, but lost my pace a little in the middle mile.

  7. VELO
    good Inside Bike 6 mi 00:19 19.1mph pace

    Nice warm up.

  8. RUN
    great High School 10 mi 01:35 09:32 pace

    After two days rest, my legs felt wonderful. New shoes did, too. It was one of those awesome runs when you feel like you could run forever. I kicked it up the last mile to see what I had left -- 8:... read more

  9. VELO
    good Inside bike 6 mi 00:18 20.5mph pace

    Nice spin to keep the legs loose.

  10. RUN
    good Hwy 5 & 54 6 mi 00:53 08:54 pace

    I was testing out my new shoes. The toe boxes are bigger so I'm going to have to get thicker socks.

  11. RUN
    Hwy 5 2 mi

    Forgot my watch so I just ran whatever I ran. My right knee hurt after Monday's run so I took it easy.

  12. VELO
    Inside Bike 12 mi 00:37 19.4mph pace

    Nice spin!

  13. VELO
    good Inside Bike 6 mi 00:19 19.3mph pace

    Just keeping the legs strong and the knees limber.

  14. RUN
    great School Hill route 7 mi 01:01 08:42 pace

    After mile 1, I turned this into a pace run which felt really great!

  15. RUN
    good Greenways Trail, Jeff City 7.22 mi 01:06 09:10 pace

    Nice run in another town. I love running trails!

  16. VELO
    great Inside Bike 19.9 mi 01:00 19.9mph pace

    Decided to run later when it's warmer, but a nice 60 min bike spin is always good.

  17. VELO
    good Inside Bike 4 mi 00:12:00 20.0mph pace

    Keeping the legs loose after a nice run.

  18. RUN
    good Hwy 5 and City Park 6.2 mi 00:57 09:10 pace

    6 easy miles...a little chilly, but I'm loving my Boston Marathon running jacket. It is the perfect weight (very light) but cuts the wind nicely.

  19. RUN
    good Treadmill 6 mi 00:55 09:09 pace

    Easy miles...inside away from thunderstorms.

  20. VELO
    good inside bike 12 mi 00:38 19.2mph pace

    Two sets: 5 miles and 7 miles, with a run after each..