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  • 36 miles
  • 03:02 time
  • 2211 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Treadmill speed work 5 mi 00:42 08:22 pace

    5 x .5 mi at 7:35/mi or faster with jogs in between and a .5 mile warm up. I also did 30 mins of bike intervals as a warm up. :)

  2. VELO
    good Spin Bike 11.7 mi 00:30 23.4mph pace

    more intervals...4 mins steady at 85-90 rpms/ 1 min sprint 105-115 rpms

  3. RUN
    good Atchley Park trail 2 mi 00:19 09:15 pace

    Some nice easy miles to make it a swim, bike, run day.

  4. VELO
    good Inside bike 5 mi 00:17 17.9mph pace

    Just a quick spin before I went to run.

  5. swim
    tired Lebanon Y 1100 m 00:45 65:50 pace

    I worked hard on reaching out and rotating during my freestyle stroke, but mostly I drank a lot of chlorinated water. I can't turn my shoulders without turning my head...:(

  6. VELO
    good Spin bike 11.8 mi 00:30 23.6mph pace

    Did 2 min sprints every 4 mins.

  7. RUN
    good Middle school 5 mi 00:47 09:24 pace

    It was nice to have cooler running weather.

  8. RUN
    good SMSG Run 3.1 mi 00:25 07:59 pace

    Very hot, but not a bad time.

  9. VELO
    good SMSG Bike 15 mi 00:42 21.4mph pace

    Good bike...I'm guessing on the time

  10. swim
    blah SMSG Swim 900 yd 00:24 47:19 pace

    Slower than I had hoped

  11. RUN
    good High School 1.07 mi 00:09:10 08:34 pace

    Quick, hot brick run. Had to get home to help Alice clean up. :)

  12. VELO
    good High School 12 mi 00:37 19.4mph pace

    Real world riding around corners and up and down hills.

  13. RUN
    good Speed work on treadmill 5 mi 00:43 08:37 pace

    .5 mile warmup, then 9 x .25 @ 8.1 mph with .25 jog between each interval. Warmed up with a 20 min bike ride. Stayed inside tonight...just too hot!

  14. VELO
    good Warm up ride 6.8 mi 00:20 20.4mph pace

    Getting ready for speed work.

  15. RUN
    good High School 4 mi 00:37 09:07 pace

    Really hot miles! Heat index = 99 degrees!

  16. VELO
    good Inside bike 22.9 mi 01:00 22.9mph pace

    Nice 1 hour ride on the spin bike.

  17. VELO
    5 mi 00:12:56 23.2mph pace

    I pushed a few hard miles out after my run.

  18. RUN
    6.42 mi 01:00 09:20 pace

    A little warm

  19. swim
    good Lebanon Y 1400 m

    I didn't time the session, but I did have a couple of 100 m sets in 2:12 - 2:15. I'm still working on endurance.

  20. RUN
    Lebanon 4 mi 00:37 09:12 pace

    Nice run after swimming. Much cooler than it has been.