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  • 10 miles
  • 00:31 time
  • 370 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. VELO
    good Inside Bike 10 mi 00:31 19.4mph pace

    A short recovery ride and a 20 fitness workout.

  2. RUN
    alright Rt 66 tri 13.1 mi 02:27 11:13 pace

    Wanted to run faster, but that's all I had left.

  3. VELO
    great Rt 66 Tri 56 mi 02:53 19.4mph pace

    Great bike leg

  4. swim
    alright Rt 66 Half 2112 yd 00:59 49:10 pace

    Swim leg

  5. RUN
    good Middle School area 5.01 mi 00:47 09:24 pace

    Not as hot as it was Monday. Next up a 70.3 Tri in Illinois on Sat.

  6. VELO
    good Inside bike 10.7 mi 00:31 20.7mph pace

    5 min warm-up then 5x 1 min sprints, then 15 mins of level 4 effort fast riding. I was tired when I finished...whew!

  7. swim
    PB2 1200 yd 00:32 47:18 pace

    I don't know how people swim 4000 yds in a workout. I was pretty exhausted after just this much. We'll see how 2112 yds goes on Sat...

  8. VELO
    great Inside Bike 5 mi 00:14:41 20.4mph pace

    I was warmed up from my speed drills so I hit the bike in high gear. :)

  9. RUN
    great Treadmill 2 mi 00:17 08:21 pace

    Had extra time after dinner so I went to the air-conditioned club and ran a 15 min speed interval workout with speeds from 6.0 mph to 9.0 mph. Also rode 5 miles on the inside bike.

  10. RUN
    alright Linn Creek IP 4 mi 00:36 08:54 pace

    4 of the hottest miles I've ever run. 90 degrees with 69% humidity...very little shade.

  11. RUN
    great Hwy 5 3 mi 00:27 08:52 pace

    Very warm, muggy 3 mile brick run after a 20+ mile bike ride.

  12. VELO
    great Inside Bike 20.41 mi 01:00 20.4mph pace

    Nice ride early on a Sunday morning.

  13. RUN
    good Hwy 5 2 mi 00:17 08:27 pace

    So hot! I forced myself to run in it...90 degrees and 65% humidity. Also biked 12 miles inside and did a fitness workout. Not a bad day for the first day back from vacation.

  14. FIT
    good Anytime Fitness 00:20

    Worked all muscle groups and did 40-50 abdominal twists between each of 8 machines

  15. VELO
    good Inside Bike 12 mi 00:36 20.0mph pace

    Wussed out and rode inside because of the heat, First workout in a whole week.

  16. walk
    alright Capitol Hill 8 mi

    Walked all over the Capitol during the day and then to the White House and back at night.

  17. walk
    alright Downtown DC 3 mi

    Walked to Constitution Ave and back

  18. swim
    great PB2 800 yd 00:19 42:49 pace

    Fastest swimming in a long time.

  19. RUN
    good Treadmill 3.52 mi 00:30 08:31 pace

    Two x 15 min sets of intervals, speeds ranging from 6.0 mph to 9.0 mph and times from 60 secs to 90 secs. Preceded each of these speed sets with 10 mi spin on the inside bike.

  20. VELO
    good Anytime Fitness - Upright Bike 20 mi 01:00 19.9mph pace

    This represents two 10 mile spins, with brick runs afterwards.