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  • 46 miles
  • 02:53 time
  • 2201 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Hwy 5 2 mi 00:17 08:20 pace

    Quick brick run after a 16.5 mile bike workout.

  2. VELO
    great Inside bike 16.52 mi 00:48 20.9mph pace

    Started out as a normal spin, but I decided to add 2 x 30 sec sprint, 2 x 45 sec sprint and 2 more 30 sec sprints at the end. :-) I slipped in a quick 2 mile brick run afterwards...so much for tape... read more

  3. RUN
    great Hwy 5 5.01 mi 00:44 08:40 pace

    What was supposed to be a nice easy run turned out to be a nice pace run! :-)

  4. VELO
    great Inside bike 10 mi 00:29 21.0mph pace

    I surprised myself with this ride. I guess I was warmed up after a 5 mile pace run.

  5. VELO
    good Inside Bike 12 mi 00:37 19.5mph pace

    Nice spin to keep loose. Hope you run a few miles on Wed.

  6. RUN
    alright Springfield - Camp Barnabas Half 13.1 mi 01:48 08:14 pace

    Last run before Boston...yeah, you know that probably isn't true. Ran out of gas some in the later miles...

  7. VELO
    good Inside bike 10 mi 00:29 21.0mph pace

    10 nice miles spinning with 4 mins of interval sprints.

  8. RUN
    good Hwy 5 Bypass 4 mi 00:34 08:27 pace

    It started as a nice easy run, but then I decided to try for negative splits...:-)

    1 8'52"/mi
    2 8'31"/mi
    3 8'22"/mi
    4 8'02"/mi

  9. VELO
    good Inside bike 6 mi 00:18 19.7mph pace

    Nice spin to loosen up the knees after my run.

  10. RUN
    good High School 6 mi 00:54 09:02 pace

    Nice easy run to keep the legs strong.

  11. VELO
    great Linn Creek IP 15.25 mi 00:46 20.0mph pace

    First good ride back on the tri-bike. Winds were strong enough that I could only avg around 20 mph. I guess that's a good starting place for 2014. I tacked on an 8:35 running mile as a quick b... read more

  12. VELO
    great Inside bike 15 mi 00:46 19.6mph pace

    Nice spin today.

  13. RUN
    good Linn Creek 8 mi 01:09 08:40 pace

    Great morning run

  14. RUN
    good All over Camdenton 9 mi 01:24 09:20 pace

    Beautiful afternoon run at 59 warm degrees! All of you who froze this morning, eat your hearts out...LOL

  15. RUN
    great Treadmill 2 mi 00:17 08:35 pace

    Quick brick run after a 20 mile bike ride.

  16. VELO
    great Inside Bike 20.24 mi 01:00 20.2mph pace

    Nice hour long spin.

  17. VELO
    good Inside Bike 5 mi 00:14:24 20.8mph pace

    After running I was warmed up and ready to ride.

  18. RUN
    good Treadmill 5 mi 00:44 08:45 pace

    Nice run. .5 warm up and cool down. 4 miles @ 8:30 or faster.

  19. RUN
    tired High school 4 mi 00:35 08:38 pace

    Speed drills. Half mile warm up, then sprint intervals. 1 min x 5, 75 secs x 2, 90 secs x 2, 1 min x 1 and 30 secs x 3. Finished up with an easy half mile.