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  • 1 miles
  • 00:45 time
  • 407 calories
  • 1 workouts
  • This Week time period


  1. swim
    GCC 1800 yd 00:45 44:00 pace

    Didn't get much done. My arm is tired from painting trim in my house all weekend.
    800 warmup
    5x100 kick w/fins on 1:45, swim 3rd length
    500 pull.
    that's all folks. Went home and wor... read more

  2. VELO
    good Clinton Lake 31.73 mi 02:08 14.9mph pace

    Got up way too early, drove to Lawrence, and rode the triathlon course. It is in 2 weeks and that is the first time on Ruby since March and only the 2nd time since last year. Ugh.
    I rode an ea... read more

  3. swim
    GCC 3200 yd 00:58 31:54 pace

    Chlorine was high this morning so Mark swam in the warm 20-yd diving well. I'd rather swim in cool water and itch all day. Brian joined my workout. Greg, Connie & Sammy were there ... read more

  4. RUN
    Rock & Runnerz 4.65 mi 00:50 10:50 pace

    This went much better than I thought it would. Its been 7 days since I ran.
    Donny & I went to group run early to get some miles in early. I went 2.5 miles before and 2.15 with the group. ... read more

  5. swim
    good GCC Masters 3300 yd 00:59 31:27 pace

    Life is hectic right now. I'm glad I have my swim to escape.
    Glad to see Colin at Wed morning practice again!! He's so fast he pushes me because I don't want to get lapped on a ... read more

  6. swim
    Gladstone 3000 yd 00:59 34:36 pace

    700 warmup
    5x100 kick on 1:45 w/fins. Swim 3rd length
    13x100 on 1:40. pull 1-4
    500 wardown w/paddles

  7. swim
    GCC 2800 yd 00:52 32:41 pace

    500 warmup

    This is a good set, I worked the 75s and recovered on the 200s.

    2x75 on 1:10, 200 recovery on 3:20
    4x75 on 1:10, 200 recovery on 3:20
    6x75 on 1:10, 200 recovery on 3:20
    4x75 o... read more

  8. RUN
    Rock n Runnerz 3.36 mi 00:37 10:56 pace

    Group run.
    Went short because Donny was taking the day off and waiting at Rock n Run. Just trying to log some miles.

  9. swim
    GCC Masters 01:05

    Today was one of those days when I didn't want to conform to the group workout. I missed warmup time, so while they did their kick set I picked an open lane to do a proper warmup.
    --800 wa... read more

  10. swim
    good GCC 4000 yd 01:12 31:40 pace

    A good challenging workout was exactly what I needed today.
    800 warmup
    5x100 kick w/fins on 1:45. I used arms on 3rd length.
    5x100 on 1:35
    5x100 pull on 1:30
    5x100 pull on 1:25 w/paddles
    ... read more

  11. RUN
    SDRDN -- a very slow 10K 6.36 mi 01:15 11:48 pace

    It was muggy for the Group Run this morning. I didn't feel much like running but I've got an Oly triathlon in 4 weeks so I need to get some miles in. I think I could have beat a few t... read more

    • Fabio S.
      Fabio S.

      How long your triathlon race?

      17 days ago Like1 person

    • Show 4 more comments...
    • Lori T.
      Lori T.

      I love my socks too SUE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! <3
      I worked hard for those

      16 days ago Like1 person

    • Fabio S.
      Fabio S.

      I don't know how difficoult is 40K bike, for you swimming 1.5km is like drinking some fresh water ... :) try to have a costant pace on the 10K if it is a flat race ..... :) good luck Try do have some rest in the last week, sleep and recover ....

      15 days ago Like1 person

  12. swim
    alright lazy day at the pool 2200 yd 00:56 44:47 pace

    None of us really felt like working today. Doug was playing around like a child, swimming under others, looking for stuff on the bottom, etc. At one point he came over to my lane and raced right ... read more

    • Pj M.
      Pj M.

      Sometimes, you just need a little break from the water workout.. Been there many times, but my break lately has been a wee bit too long.. Felt good the other day though.. Enjoy that girl before she leaves for college.. :)

      19 days ago Like1 person

    • Luna

      Sounds like my kind of workout in the pool :) nice to relax sometimes!!

      19 days ago Like1 person

    • Brian T.
      Brian T.


      18 days ago Like1 person

    • Fabio S.
      Fabio S.

      Nice socks ... :)

      17 days ago Like1 person

  13. swim
    GCC Masters 3200 yd 01:02 34:06 pace

    Morning masters practice. There were lots of little one-off sets so it felt like we were always standing around talking about next interval. <sigh>

    200 warm (ugh, gotta get there earlier)
    ... read more

  14. RUN
    Lunch run to Loose Park 3.9 mi 00:46 11:44 pace

    Jogged to Loose Park, around the park, and then over to the edge of UMKC before heading back to work. I called the run over when I got to 3.61, averaging 11:11 pace and walked the rest.
    https... read more

  15. swim
    good GCC 3500 yd 00:58 29:21 pace

    It looked to be another lonely Monday so some monotonous 100s sounded perfect. After 2 Mark and Doug showed up and did them all with me!
    35x100 on 1:40. Pulled 16-20 & 26-30. Last one I... read more

  16. VELO
    great Liberty 12.92 mi 01:07 11.6mph pace

    The daughter had after-prom party at my house so I slept in this morning and missed the group run. After breakfast (at Noon) I took the Schwinn out and picked up the flags marking the run course ... read more

  17. RUN
  18. RUN
    great KC Corporate Challenge 5K 3.2 mi 00:31 09:45 pace

    Well I was hoping to cut 25 seconds off my time from a few weeks ago but instead I added 40. Both the 2nd & 3rd mile were slower. Oh well, someday I will shake this cold and be able to run a d... read more

    • Genna C.
      Genna C.

      That's a rough one with your hr so high

      24 days ago Like

    • Tabitha C.
      Tabitha C.

      Wow, that's a high heart rate. Good job putting away another race. Under 10 minute miles is great.

      23 days ago Like

  19. swim
    GCC 3200 yd 00:59 32:27 pace

    450 warmup.
    6x75 IM. 50-fl/25-bk, 25-fl/50-bk, 50-bk/25-br, 25-bk/50-br, 50-br/25-fr, 25-br/50-fr
    10x50 kick w/fins. 25 AFAP, 25 easy. On 1:00
    Main Set -- no breaks. Hold steady pace.
    --5x50... read more

  20. RUN
    good Rock n Runnerz 1.68 mi 00:23 13:47 pace

    This was a walk/jog short workout at the group run. I left the course at 0.47 and enjoyed a stroll around the beautiful campus of William Jewell College. Then met the group for dinner and watchi... read more