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  • 29 miles
  • 02:45 time
  • 2119 calories
  • 4 workouts
  • This Week time period


  1. RUN
    Hills Hips and Hops 3.47 mi 00:40 11:31 pace

    10 minute warm up. 20 second strides every 5 minutes. RPE=3 except for strides. Nothing speedy by any means but got her done. Haven't ran hills in quite a while. Great to be back running with ... read more

  2. swim
    Northpointe pool 900 yd 00:20 39:06 pace

    250 wu. Main set 100 (RPE3), 2X50 (RPE7), 100(3), 2X50(7) and 100(3). 150 cd.

  3. VELO
    Blackhawk Farms 14.23 mi 01:00 14.2mph pace

    Beautiful night. Scheduled ride was for 5 min wu, 10 min=RPE3, 5, 7, 5, 3 and 5 min cool down. It was a very flat route. So flat that I was 57 minutes into the ride when I realized I had been in th... read more

  4. VELO
    Bauman Park 10.91 mi 00:45 14.5mph pace

    10 minutes RPE 3, 20 minutes RPE 7 and 10 minutes RPE 3. Stopped on the way bad to talk to my friend.

  5. RUN
    Beloit Brick Run 2 mi 00:20 10:00 pace

    20 minute run after 3 hour ride. First brick I have done after a long ride. Definately felt that quad thing but became normal after 5 minutes or so. Felt pretty good as we were finishing.

  6. VELO
    Beloit to Broadhead out and back 44.33 mi 03:07 14.2mph pace

    Beautiful weather. Just a moderate headwind on the way back when going south which was only in short distances. I sure was spoiled by last week's Minnesota roads-these are much choppier. On t... read more

  7. RUN
    Harlem HS path 10.58 mi 02:00 11:20 pace

    Not a very fast run. I feel like I have lost alot of my running power. But it was a beautiful night. Right ankle a little bit sore during the run. Focused on form.

  8. VELO
    5.29 mi 00:23 13.8mph pace

    Short bike before a longer run. Have not ridden my bike on this path for a very long time. Forgot about the constant dodging: dogs, kids, branches, gravel and etc. Made it kind of find wondering wh... read more

  9. VELO
    Kerry loop 19.52 mi 01:30 13.0mph pace

    Schedule for 90 minute with hills. Winds were kind of strong from the south and west. Feet felt better, felt more power from the glutes and less from the quads. Right knee was a little sore near th... read more

    • Christian M.
      Christian M.

      You should not have knee pain. More fit adjustments needed.

      10 days ago Like

    • Show 2 more comments...
    • Christian M.
      Christian M.

      If they do not get it perfect. I know a great shop in Madison.

      8 days ago Like1 person

    • Karol R.
      Karol R.

      Thank you Christian. I am seeing this guy who likes to fit in phases and I am waiting for the shims to come in. Part of my issue is I'm a pronater and my knees are not straight. So I am working on correcting this. But if I still have problems I'll keep your referral in mind.

      7 days ago Like

  10. swim
    Northpointe pool 1550 yd 00:40 45:25 pace

    WU: 200 yd each of swim, kick, pul
    MS: 16X50 Odds RPE 4, evens RPE 9
    CD: 150 easy

    Getting worn down towards the end of main set.

  11. VELO
    9 mi 00:39 13.8mph pace

    Cut it short due to storm. Had bike partially fitted last night. Seat is further back, post is lowered, and cleats are adjusted. Focused on keeping my feet straight and knees in. Had to scooch back... read more

  12. swim
    Northpointe pool 2700 yd 01:10 45:37 pace

    Wu:2x150. (Swim,back)
    Set: 3x750 (1=RPE 3, 2=RPE 9 first 100, rest 5, 3=RPE 5)
    CD 2x125

  13. VELO
    57 mi 04:15 13.4mph pace

    Approx with time. We did make a few short stops to check directions and to take a picture in Welcome. Most of the road was very good with very little traffic. Difficult spots was a rough road soon ... read more

    • Ronda W.
      Ronda W.

      You & Sam are great temperatures? Is that whole sentence a metaphor?

      8 days ago Like

    • Karol R.
      Karol R.

      Gosh Rhonda that was a funny typo you noticed. The temperature was great.

      8 days ago Like

    • Ronda W.
      Ronda W.

      Hahaha! I love it when the temp is great.

      7 days ago Like

  14. RUN
    Northpointe trail and long pr... 8.5 mi 01:30 10:35 pace

    20 minute warm up. Tempo repeats 3 min. tempo with 2 minutes recovery. 20 minute recovery. Very sore and stiff ankle/leg afterwards

  15. RUN
    Brick run after bike 2.75 mi 00:30 10:54 pace

    Ran with Carrie.