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  • 23 miles
  • 03:05 time
  • 2252 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Treadmill 1.54 mi 00:15:00 09:44 pace

    Brick run after 30 mins on the bike.

  2. VELO
    good Inside Upright 9.16 mi 00:30 18.3mph pace

    HC ride after swimming (pushed the last minute into Z3)

  3. swim
    good Y 2300 m 01:05 45:28 pace

    This was not all at once. 550 warm-up and drills. Then did 1650 non stop except to check my 1500 time: 35:58 (my last Olympic race was 43 in the swim). Then did 2 x 50 swolf laps - still 118. But I... read more

  4. VELO
    good Spin Bike 4.6 mi 00:15:00 18.4mph pace

    Quick cadence spin after running to keep the knees loose.

  5. RUN
    good Hwy 5 6.4 mi 01:00 09:22 pace

    It wasn't as cold as I thought it would be. My sweats made it a warm and sweaty run. 8 x 1 min strides in there after 30 mins.

  6. VELO
    good Trainer 45 mi 02:30 18.0mph pace

    Practiced nutrition as well as riding.

  7. RUN
    great treadmill 10 mi 01:32 09:12 pace

    Very nice z2 run although I did bump it up the last 2 mins.

  8. VELO
    good Bike Trainner 20.5 mi 01:00 20.5mph pace

    1 hour ride with 10 mins at Z4 at both 21 mins and 44 mins.

  9. swim
    good Y 2100 m 01:30 68:58 pace

    Much better than last week!

  10. RUN
    good Hwy 5 4.8 mi 00:45 09:22 pace

    45 min Z2 run with 5 min strides at 15, 25 and 36. I think I may have pushed Z4 into Z5 at least once.

  11. RUN
    good Treadmill 2.16 mi 00:20 09:15 pace

    4 x 5min brick runs

  12. VELO
    good Spin bike 14.3 mi 00:40 21.5mph pace

    4 x 10 min spins w/ last 2:30 at Z3, leading into brick runs.

  13. VELO
    good Bike trainer 38 mi 02:15 16.9mph pace

    As usual the mileage is a guess based on effort. I stayed in a low Z2 today.

  14. RUN
    good Treadmill 9 mi 01:26 09:35 pace

    Nice morning run. I went an extra 11 mins to get to 9 miles.

  15. RUN
    great Treadmill 3 mi 00:28 09:18 pace

    started at 6 mph and increased the speed .1 every .25 mi

  16. VELO
    great Spin bike 21.6 mi 01:00 21.6mph pace

    What a difference a night makes. Last night I worked to ride 9, run 1.5 and swim 1150m. Tonight I was full of energy. Biked an hour and ran 3 extra miles.

  17. swim
    good Y 1150 m 00:42 58:46 pace

    I just wasn't feeling it tonight. I quit early.

  18. RUN
    good Brick run 1.52 mi 00:15:00 09:52 pace

    Brick run after 30 min bike

  19. VELO
    good Upright stationary bike 9 mi 00:30 18.0mph pace

    30 min - Z1 fast cadence 100+ rpm

  20. RUN
    great Treadmill 5.09 mi 00:45 08:50 pace

    10 min in Z2, then 3 x 6min in Z4 with 3 min jog/walk between and an extra 4 min Z4 sprint with 2 min cool down