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  • 21 miles
  • 02:00 time
  • 1452 calories
  • 4 workouts
  • This Week time period


  1. RUN
    alright PB2 around the hilly roads! 2 mi 00:19 09:22 pace

    Hard hilly two miles - mile 1 9:45 mile 2 8:53

  2. VELO
    great Spin bike and more! 15.6 mi 00:40 23.4mph pace

    It was a bike, swim, run night. Steady effort at level 13 with 8 x :45 sprints - one every 5 mins. Then I went to the lake and did 1250 yds OWS in 33 mins. Finished the night off with a hilly two m... read more

  3. RUN
    good High School 3 mi 00:28 09:17 pace

    Hot run tonight, but I survived. :)

  4. RUN
    great Colo Tri 4.3 mi 00:35 08:13 pace

    It was a long way around the Lake.

  5. VELO
    great Colo Tri 15 mi 00:40 22.8mph pace

    Great bike leg. The new race wheels were awesome!

  6. swim
    good Colo Tri 800 m 00:18 35:12 pace

    Maybe my best swim ever

  7. VELO
    good Spin bike 20 mi 00:51 23.5mph pace

    I'm trying to build up my legs for the next triathlon. I think the calibration may be a bit generous... :) I also got in a 15 min core workout.

  8. RUN
    good Columbia 10 miler 10.08 mi 01:21 08:00 pace

    Love this race. Made my pace goal!

  9. RUN
    great Speedwork on treadmill 5 mi 00:43 08:34 pace

    1 mi warm up, then 4 x .75mi @ 8:00, 7:53, 7:47, 7:40. .25 recovery after each rep. Much easier inside than it would have been outside in 95 degree heat. Also got in 11 miles on the bike and a shor... read more

  10. VELO
    good Spin bike 11.4 mi 00:30 23.0mph pace

    Heat forced me inside today, so I bumped up a level of resistance.

  11. RUN
    good Treadmill and road 3 mi 00:30 09:58 pace

    Checking out my sore toe joint and it's about 85% healed. Ran one easy mile on the treadmill @ 10:36, and then went outside in the 94 degree heat and ran another 2 miles in 19:19. Toe felt bet... read more

  12. VELO
    good Spin bike 20.6 mi 01:00 20.6mph pace

    I took it inside tonight on the spin bike, but I did manage a run outside. :)

  13. VELO
    good Inside bike 5.4 mi 00:18 18.0mph pace

    Warmed up on the bike while I waited for a swim lane.

  14. swim
    good Lebanon Y 1300 m 00:36 44:33 pace

    Not really sure how long it took. I was averaging about 2:35 per hundred.

  15. VELO
    good Spin Bike 14.5 mi 00:45 19.3mph pace

    Rode the inside bike to protect my hurt toe. Just a nice medium paced ride.

  16. RUN
    injured Bethany MO 3 mi 00:28 09:19 pace

    Tripped and fell about a mile in. I jammed my big toe badly but finished the run. It sure hurt later!

  17. VELO
    great Columbia 22 mi 01:05 20.4mph pace

    Thursday night ride with CMC. 1st 1 miles into the wind avg = 3:10/mi. 2nd 11 miles with the wind avg = 2:40/mi. I like riding with the wind.

  18. VELO
    great PB2 4.1 mi 00:13:36 18.1mph pace

    Biked a couple of loops at the park after swimming.

  19. swim
    alright PB2 OWS 1100 yd 00:28 44:25 pace

    Really slow, but first OWS of the year and I didn't drown. Tough sighting in my new goggles...