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  • 49 miles
  • 04:25 time
  • 3164 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. swim
    great Y pool 2300 m 01:17 53:52 pace

    This was my longest swim ever and I think my best. I really worked at keeping my head down even when I breathed. That really seemed to help my overall position in the water. I looked at 1600m and I... read more

  2. VELO
    good Inside bike in Lebanon 8 mi 00:28 17.1mph pace

    I did a heart-rate hold workout - holding at 115 or for me an RPE of 2. First three mins were a low resistance warm up. Last 7.4 miles were about 18.5 mph.

  3. RUN
    great Treadmill 5 mi 00:41 08:14 pace

    800 repeats. .5 warm up then 6 x .5mi @ 7:30 with .25 mi jogs between. I finished the last .75 all in one run.

  4. VELO
    good Inside Bike 8 mi 00:26 18.4mph pace

    Warm up spin

  5. RUN
    good hwy 5 2 mi 00:17 08:21 pace

    strided home the last 800 at around a 7:40 pace

  6. VELO
    good Inside Bike 25 mi 01:16 19.7mph pace

    15 mi, then a run, back on the recumbent for 5 mi and then 5 more upright. My butt is sore!

  7. VELO
    good Inside bike 10 mi 00:30 20.1mph pace

    Nice spin down after running.

  8. RUN
    alright High School 7 mi 01:08 09:40 pace

    Very humid 7 miles. I took it easy. :)

  9. RUN
    good South Columbia 4.4 mi 00:38 08:34 pace

    2 x 2.2 miles (brick runs)

  10. VELO
    good Around South Columbia 32 mi 01:45 18.3mph pace

    2 x 16 mile loops

  11. swim
    good Columbia 1000 yd

    Tri practice

  12. VELO
    great Inside Bike 12 mi 00:32 22.5mph pace

    Not sure if this speed is accurate but I did a workout from Tri4Him. I warmed up for 2 mins then 30 mins at a 106 -111 cadence. It was different...

  13. VELO
    good Inside Bike 5 mi 00:16 18.5mph pace

    Quick spin to work the cramps out of my legs.

  14. swim
    blah Y 1300 m

    Another cramping session, but I walked it off and swam a few more laps.

  15. VELO
    great Inside bike 10 mi 00:30 20.3mph pace

    I was all warmed up after running so I kept my RPM's up in the 90's.

  16. RUN
    good School Hills 10 mi 01:35 09:27 pace

    Nice long run...taking it easy.

  17. VELO
    good Inside Bike at Westin 18.4 mi 01:00 18.4mph pace

    I thought I was riding faster...I guess not.

  18. swim
    good Westin Pool 750 yd 00:20 45:59 pace

    Did some 25 yd sprints

  19. RUN
    good Lombard IL 5 mi 00:47 09:19 pace

    Nice run in perfect weather!

  20. VELO
    good Inside bike in Chicago 18.4 mi 01:00 18.4mph pace

    Early morning ride