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  • 4 miles
  • 00:42 time
  • 705 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good Zone 2 Run 4 mi 00:42 10:30 pace

    Slowed way down to try to keep this in the Zone 2 HR. Left calf still a bit gimpy. Hope this doesn't linger.

  2. Think I'm going to try a hybrid diet. Going to mix the principles behind the zone diet and the paleo diet, a.k.a. balanced & healthy eating. Here's an interesting article on why pal... read more

  3. swim
    good Fort MacArthur (Outdoor) Pool 3225 yd 01:00 32:38 pace

    Woke up at 4 am with a strained left calf. No idea where that came from. Decided to alter today's plan to 2 mile swim. Was trying to push it sub 1:05:00, but had to get out ~300 yds short due ... read more

  4. How many of you use "carb loading" as a reason to eat what you want? Right now I'm having an extra large bowl of seafood fried rice and a fat tire because I told myself I'm doi... read more

  5. RUN
    great Manhattan Beach Chip Trail 7.75 mi 01:19 10:14 pace

    I talked Freddy L. and Crystal into waking up early on a Saturday morning and running the Manhattan Beach Chip Trail. Super foggy, but also super cool.

    • Sugarmagnolia

      Run pusher.

      2 days ago Like2 people

    • Leo D.
      Leo D.

      Ha ha, Sugar! First one is free, right? Actually, I feel great. We really slowed down to not leave Crystal behind. She's not as fast as Freddy and I. As a result, I feel great and ready for another run.

      2 days ago Like1 person

  6. Shelly , thought you might be interested in this Q&A considering your recent open water anxiety.

    Q: How do you remain calm and confident when swimming or racing in adverse open-water conditi... read more

    • Shelly

      Thanks so much for thinking about me. My problem I don't do any other stroke. Just don't know how!!! As far as my breathing I def need to calm myself. I know strength wise I can do it. I think anxiety takes over and I freak. Because in the pool after like 10 laps my breath is so much better.

      3 days ago Like1 person

    • Leo D.
      Leo D.

      Can you doggie paddle? Its like the old lady, can't get my hair wet technique. :-)

      3 days ago Like

  7. swim
    good Paddles, PB, and kick board 2400 yd 00:58 42:10 pace

    Paddles, PB, and kick board. Did 7x100 w/ kick board mixed within all these intervals. Think I had an epiphany with my kick as I was able to do all of these faster and easier. Time includes all res... read more

  8. VELO
    good To and from the Pool 9.28 mi 00:35 16.0mph pace

    Biked to and from the pool. Decided I would wear my tri suit as I haven't worn it since my last half ironman in December. First time wearing it in a pool. Hope it doesn't fade it too much... read more

  9. RUN
    good UCLA Perimeter Run 4.12 mi 00:36 08:42 pace

    Did the UCLA perimeter run for the 2nd time. Seemed harder today even though I went slower; avg cad 172 spm vs. avg HR 163 bpm. Still just 367' of gain, but warmer. Maybe all the excitemen... read more

  10. Backbone Trail 68 miler in 2016. (My 2015 calendar is already full) Who's in?

  11. swim
    alright Ft MacArthur Pool 2000 yd 00:44 38:16 pace

    Did some different strokes and then did 4x200yd. I didn't have much in me today. Felt like a rerun of a previous workout. Time includes all rest breaks. ... read more

  12. VELO
    good Commute to UCLA 34.69 mi 02:15 15.4mph pace

    Zone 2 ride to work. Wind was with me. Caught a lot more lights. Time to be productive, but first smoothie and oatmeal. Have a great day everyone!

  13. RUN
    good Delayed Brick Run 3.11 mi 00:27 08:34 pace

    Legs were still warmed up 50 mins later after my bike ride. After 2+ years of doing triathlons I still haven't mastered the slow, easy run after the ride. My feet just want to go, go, go! http... read more

  14. VELO
    good UCLA to Raytheon 17.95 mi 01:15 14.3mph pace

    Battled the traffic lights and wind from UCLA to El Segundo. Put my bike in the Mrs' trunk and drove us home to pick up the kids.

    • Saliha

      Traffic lights & wind, they're the worst! Nice ride though :)

      7 days ago Like

  15. swim
    good 3x1000yd 3000 yd 00:54 31:36 pace

    I'm feeling so much stronger in the pool. Strength training & drills are really starting to pay off. I'm feeling like this year I could set some swim PRs for speed. Anyway, before ... read more

  16. RUN
    good Beaver Lake, OR 5.3 mi 00:51 09:36 pace

    I couldn't leave Oregon City without doing some hills. Found a few over by Beaver Lake. I even found one hill I couldn't run up the whole way. Two baby goats laughed at me at the top o... read more

    • Pope Jan
      Pope Jan

      Goats are always a tough audience to please. At least you can make rabbits into a nice casserole if they get too cheeky.

      9 days ago Like1 person

    • Leo D.
      Leo D.

      Pope, I'll have to remember that when it's time for some speed work. Those hoppers are fast!

      9 days ago Like

  17. Shared Photo

    The Umpqua River at one of its many, many bends at the Big K Guest Ranch in Elkton, OR.

    • Frederick

      Cool! Looks like a moat around a castle!

      11 days ago Like

    • Lion

      There must be many wonders only visible from private property.

      11 days ago Like

  18. Shared Photo

    Big K Guest Ranch - Looking north towards Elkton, OR

  19. RUN
    good Big K Guest Ranch 5.32 mi 01:03 11:44 pace

    A local Elkton friend got us permission to run through the Big K Guest Ranch. It boasts hunting and fishing and very runnable hills great for talking, but its main draw is the magnificent views of... read more

  20. swim
    good Umpqua River 600 yd

    I can tell all the kick & upperbody training has paid off as I managed to swim against the current in the Umpqua River and go forward! As if that wasn't enough I towed young Matthew back ... read more