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  • 46 miles
  • 04:52 time
  • 2664 calories
  • 8 workouts
  • This Week time period


  1. swim
    good Longer swim 2500 m 00:47 30:15 pace

    500 m warm up, 3 x 300 m swim, 200 m pull, 100 m kick, 200 m cool down

  2. RUN
    good Easy run 5.5 mi 00:43 07:52 pace

    Quick loop of downtown before body pump.

  3. FIT
    good WAC 20 mi 00:55 02:45 pace

    Mileage is an estimate

  4. VELO
    good Warm up 9.56 mi 00:38 15.0mph pace

    Instead of doing my own quality bike ride (speed work) decided to warm up on a stationary bike and then go to spin class.

  5. swim
    good Easy swim 2000 m 00:42 33:47 pace

    300 m warm up (200 m swim, 50 kick, 50 swim), 1500 m split, 200 m cool down. Arms were tired!

  6. RUN
    good Easy run 8 mi 01:07 08:22 pace

    Still sore today- I think all the walking this weekend (on Saturday alone I hit over 20 miles with walking and running) caught up to me. Plus we've had visitors since Friday so I haven't ... read more

  7. FIT
    good Body pump

    Moving some stuff around this week so just body pump today.

  8. RUN
    good Long run 10 mi 01:22 08:10 pace

    Hard one today- My body is really sore from the speed work (especially the swim stuff yesterday) this week.

  9. swim
    good Quality swim 2500 m 00:57 36:41 pace

    1100 m warm up (500 m swim, 200 m kick, 100 m swim, 6x50 m build with 15 s between), 5x100 m hypoxic breath (every third stroke) with 10 s between, 5x100 m all out on the 3 mins with 50 m recovery ... read more

  10. RUN
    good Easy run 5 mi 00:42 08:26 pace

    Easy run before body pump

  11. VELO
    good Quality bike day 26.25 mi 01:30 17.5mph pace

    30 min warm up, 6 x 3 mins fast/2 mins slow, 30 mins cool down.

  12. RUN
    good Quality run 7.07 mi 00:57 08:03 pace

    2.5 mile warm up, 3x800 m with 400 m recovery + 1 min walking, cool down. Cool morning but definitely humid. Had to walk the last .4 miles home due to stomach issues. Fuunnnn.

  13. swim
    good Long swim 2500 m 00:53 34:07 pace

    800 m warm up, 1500 m split, 200 m cool down. Lots of kicks today so it was a little slow.

  14. swim
    good Easy swim 2000 m 00:54 43:27 pace

    Thought id knock out one of my weekly swims today since this week will be busier than usual. 300 m warm up, 1500 m split, 200 m cool down.

  15. VELO
    good Long ride 40 mi 02:15 17.8mph pace

    Indoors so I could push the pace a bit and fit in a swim that I probably wouldn't be able to squeeze in tomorrow.

  16. RUN
    tired Super short 3.14 mi 00:26 08:16 pace

    Woke up with tight quads and I have no idea why - my long run wasn't any longer than usual (although it was the day after body pump) and I kept my normal pace. This is a recovery week of train... read more

  17. RUN
    good Long run 10 mi 01:20 08:00 pace

    With rain in the forecast for tomorrow morning I decided to do my longer run for the week today. Legs were tired.