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  • 28 miles
  • 03:02 time
  • 2195 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. swim
    good Y 1800 m 01:02 55:25 pace

    Not sure of the time, but it's within a couple of mins. Longest swim so far this training cycle, but I could not male 2400. Maybe in a couple more swim sessions. I sure wish I could float and ... read more

  2. RUN
    good Treadmill 1.63 mi 00:15:00 09:12 pace

    3 x 5min brick runs after 10 mins on the bike HC

  3. VELO
    great Spin Bike 10.9 mi 00:30 21.8mph pace

    3 x 10 min HC each followed by a 5 min brick run.

  4. RUN
    good Treadmill 4.71 mi 00:45 09:33 pace

    45 min Z2 run with 3 x 3min PU runs to Z4. The Z4 part was easy, but coming back down to Z2, not so easy.

  5. VELO
    good Spinn bike 9.6 mi 00:30 19.2mph pace

    High cadence ride as a run warm up.

  6. VELO
    good Trainer 9 mi 00:30 18.0mph pace

    slipped in 30 mins on the trainer this morning...I'm to busy to train!

  7. RUN
    good Treadmill 1.6 mi 00:15:00 09:22 pace

    Nice Z2 brick run after biking.

  8. VELO
    good Spin bike 10 mi 00:30 20.0mph pace

    Fast cadence spin (102-108) at level 10, the last 60 secs was at level 13.

  9. RUN
    good Outside and treadmill 5.03 mi 00:45 08:56 pace

    Messed up the first run of the build phase of BIF. Supposed to just do 5 x 1 min PU runs in a 45 min run, but I wound up doing 10. I ran the first 26 minutes outside, but it cooled off when the su... read more

  10. VELO
    good Bike trainer 9.6 mi 00:30 19.2mph pace

    Slipping in another 30 mins between concerts today.

  11. VELO
    good BikeTrainer 14 mi 00:45 18.7mph pace

    Just putting in some riding while I could find the time...

  12. RUN
    great Treadmill 5 mi 00:45 09:00 pace

    Not sure of the miles, but I did run a little faster - 25 mins under 9:00 pace. Got my HR up to the upper part of Z2.

  13. VELO
    good Spin bike 4.8 mi 00:15:00 19.2mph pace

    Up tempo spin as a warm up.

  14. RUN
    great Turkey Trot 5K 3.1 mi 00:24 07:36 pace

    Wasn't sure I could run this fast...pleasantly surprised.

  15. RUN
    good Treadmill 4.65 mi 00:45 09:40 pace

    Ran after my swim. Mostly Z2, but I may have hit Z3 when I did .5 mi at 8:00 min pace

  16. swim
    YMCA 1650 m 00:50 48:46 pace

    Nice swim tonight. Not very busy at the pool.

  17. VELO
    Trainer 14.3 mi 00:45 19.1mph pace

    Nice Z2 spin.

  18. RUN
    good Treadmill 7.09 mi 01:15 10:34 pace

    Ramping up speed and mileage. Started at 5.5 and increased speed up to 6.5

  19. VELO
    good Trainer 32 mi 01:45 18.3mph pace

    Nice trainer ride. Week nine of BIF is almost done.

  20. FIT
    good Anytime Fitness 01:00

    21 x 50 reps on various free weights and machines. Also 300 twists with 10# ball.