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  • 19 miles
  • 01:29 time
  • 1162 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    alright High School 5 mi 00:44 08:43 pace

    Felt a little sluggish. Probably still a little tired from the weekend.

  2. VELO
    good Spin bike 13.7 mi 00:45 18.3mph pace

    Nice easy recovery ride

  3. swim
    good Trizou swim leg 800 m 00:10:03 20:13 pace

    same avg pace...

  4. VELO
    good Trizou bike leg 14 mi 00:42 20.1mph pace

    Slower than last year...:(

  5. RUN
    good Trizou run leg 3.1 mi 00:23 07:34 pace

    Course was probably short...

  6. RUN
    alright Rock & Roll Nashville Half 13.25 mi 01:53 08:30 pace

    Couldn't seem to run faster when I wanted to...:(

  7. VELO
    good Nashville stationary bike 5 mi 00:14:10 21.2mph pace

    I needed to burn off some calories after supper.

  8. RUN
    good Treadmill 3 mi 00:26 08:41 pace

    5 min warm up, then 11 x 1 min intervals @ 8.3mph fast and 10 x 6.0 mph jog rest.

  9. VELO
    good Spin bike 12 mi 00:32 22.5mph pace

    I did 15 min warm up, 15 min of interval sprints - 120 rpms (30 sec and 45 sec), and finished out what was left to get to 12 mi.

  10. RUN
    good Hwy 5 bypass 7 mi 01:06 09:29 pace

    Very nice easy 7 on a beautiful morning!

  11. RUN
    good High school 3.1 mi 00:27 08:49 pace

    Brick run after the hill workout on the bike. 8:58, 8:52, and 8:41 and 7:30 pace on the last .1 to make it a 5k. :)

  12. VELO
    good High school 11.5 mi 00:39 17.5mph pace

    6 miles @ 19.6 and 4.5 miles climbing hills

  13. RUN
    good 5k in Jeff city 3.1 mi 00:43 13:55 pace

    Ran with Darin.

  14. RUN
    good 3 mi 00:27 08:54 pace

    3 easy miles

  15. VELO
    good Spin bike 9.5 mi 00:30 19.0mph pace

    Just guessing on distance...

  16. VELO
    good High School 5 mi 00:15 19.6mph pace

    Quick ride after running.

  17. RUN
    good High School Hills 10 mi 01:33 09:17 pace

    Nice 10 mile run. At times it got hot when the sun was out. I love negative splits! Also sneaked in a 5 mile bike ride around the school. 19.5 mph avg!

  18. RUN
    good Treadmill 2 mi 00:18 08:50 pace

    1st mile: (after 10 miles on the bike) started at 6.0mph and sped up every .1 mi
    2nd mile: (after 5 miles on the bike) started at 6.5 and went to 7.4.

  19. VELO
    good Spin Bike 15 mi 00:43 21.2mph pace

    Stayed inside because it looked like it could rain. Decided to do bricks..

  20. RUN
    good HH area 9.1 mi 01:24 09:10 pace

    LAR Runs resume!