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  • 25 miles
  • 01:17 time
  • 950 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. VELO
    great Linn Creek IP 25.1 mi 01:17 19.5mph pace

    It was just about perfect riding weather. Back on the Transition...I need to tweak the aero bars a little.

  2. RUN
    good Highschool 5 mi 00:49 09:51 pace

    Nice easy miles for Team 4:13 on a very humid Sunday afternoon.

  3. VELO
    good 10 mi 00:31 19.3mph pace

    Quick spin before church.

  4. RUN
    good Hwy 5 & 54 8.5 mi 01:21 09:34 pace

    More easy miles for Team 4:13 after walking 3.5 at SDC.

  5. RUN
    good High school 7 mi 01:08 09:43 pace

    Running for Team 4:13

  6. RUN
    great 3.1 mi 00:24 07:35 pace

    5k in Lebanon for the PSC aka speed work!

  7. RUN
    alright school and treadmill 3 mi 00:27 09:05 pace

    Mark me a notch higher on the wuss scale. 52 degrees with drizzle was just too cold to run outside in. I quit after .5 mile. To my credit I didn't give up. Went and ran 2.5 more on the tready. :)

  8. VELO
    good Inside bike 10 mi 00:30 19.9mph pace

    Nice warm up spin for some running.

  9. VELO
    great Inside bike 15.37 mi 00:45 20.5mph pace

    I only had 45 mins to ride so I did intervals: some 60 secs, 90 secs and 2 mins.

  10. VELO
    good Inside bike 8 mi 00:24 19.7mph pace

    Easy spin to keep the knees loose.

  11. RUN
    good High School 5 mi 00:49 09:45 pace

    Kept it at recovery run pace. I needed that after a half on Sat and 23 hard miles on the bike Sun.

  12. RUN
    good 5 mi 00:49 09:45 pace

    Speed work! Mile repeats.

  13. VELO
    good 23 mi 01:16 18.1mph pace

    Real world riding in the wind and up and down the hills. At least it wasn't super hot today.

  14. RUN
    good Joplin Memorial Half 13.1 mi 01:48 08:12 pace

    Really warm and humid race, but I was prepared to run in those conditions.

  15. RUN
    good Hwy 5 5 mi 00:46 09:12 pace

    Quick easy 5 miles...now off to the CMC meeting.

  16. VELO
    good Inside Bike 10 mi 00:31 19.1mph pace

    Just a quick spin to keep my legs loose after running.

  17. RUN
    High School 6 mi 00:51 08:27 pace

    Speed work this afternoon: 1 mile warm up. Then fast 800m @ 7:30ish, w/ 400m jog-cool down, x 4 --- 1 mile @ 7:45ish, and 1 mile cool down.

  18. VELO
    good Linn Creek IP 19.95 mi 01:01 19.8mph pace

    I took it easy for the first three miles, but couldn't keep from racing the clock the last five. lol

  19. VELO
    good Inside Bike 15 mi 00:46 19.8mph pace

    Nice warm up spin.