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  • 3 miles
  • 00:32 time
  • 402 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good treadmill @ work 3 mi 00:32 10:39 pace

    An out-of-shape non-runner's version of a tempo run. 1 mile warmup at 11:19 then dropped to 10:10 for the next 1.8 miles then warmdown .20 back at 11:19. WD should have been longer so I w... read more

  2. RUN
    good Aloha Quintathlon, Run-2 1.31 mi 00:16 12:06 pace

    Final homestretch. Nothing to prove here. Just collecting my wetsuit.

  3. VELO
    good Aloha Quintathlon, Bike-2 11.54 mi 00:47 14.7mph pace

    the course was thinning out by now. Still pacin' myself. Almost done. Not bad for very few miles on Ruby this year.

  4. RUN
    good Aloha Quintathlon Run-1 3.22 mi 00:37 11:37 pace

    pacin' myself. I've only run 5 times in the past month, a total of 14 miles.

  5. VELO
    good Aloha Quintathlon, Bike-1 18.56 mi 01:15 14.8mph pace

    My race was over after the swim. All I needed to do was finish the other 4 legs to win the wetsuit. Mission accomplished.
    This was a hilly hilly hilly course. I dropped my chain around mile-1... read more

    • Angel M.
      Angel M. Great Performance
      Great Performance:

      Impressive work!

      3 days ago

  6. swim
    good Aloha Quintathlon Swim (leg-1) 913 m 00:14:13 25:03 pace

    What a great great race! I'm really in no shape to be running and biking this much, but I signed up for it because the fastest man & woman swimmer in the Quintathlon wins a wetsuit ... so... read more

  7. swim
    good Weatherby Lake 2112 yd 00:37 30:50 pace

    Swam with Auggie's group this morning because my normal group took the week off. We swam from his dock over to the swim beach and then tried out the course for Katzenberger Memorial Tri in 2 ... read more

  8. RUN
    good treadmill @ work 3 mi 00:32 10:49 pace

    No walking. Descend. Made it to 2.2 more les before I wanted to stop this time. Baby steps to get back in shape. Started slow (5.2mph) and dropped pace slowly to 5.7mph

  9. swim
    great Masters practice at the Y 5000 m 01:50 35:24 pace

    This one felt great. The cold water was a shock when I dove in and it very great.
    Warmup 1000, 200 kick
    Drills 900 (4x3x50 of each stroke, 100 IM, 200 kick underwater w/fins OUCH)
    200 pull :back... read more

  10. VELO
    good Interurban 38.87 mi 02:36 14.9mph pace

    I'm way out of shape so I told my friends I'd be slow, but they assured me they were just as slow. We ride 19 miles north and have breakfast in Dearborn and then ride back. We averaged ... read more

  11. swim
    good Weatherby 2270 yd 00:40 30:48 pace

    Thursday group was moved to Friday today. Weatherman said there would be storms, we took a chance. It was pouring rain at my house when I left for the lake. Got there and the weather was per... read more

  12. RUN
    good Shoal creek parkway 3.01 mi 00:35 11:34 pace

    The first 1.8 miles felt good. I'm slowly loosing condition. thats okay, I'll get it back. After 1.8 I walked some and enjoyed the nice weather.

  13. swim
    good Master's @ the Y 4500 m 01:45 37:33 pace

    Another rainy Sunday morning here. I almost skipped practice because I don't like the indoor pool at the Y, but my mind needed this so I went. I was pleasantly surprised when I got there an... read more

  14. RUN
    good Cowboy Up triathlon 3.16 mi 00:32 09:59 pace

    Crazy weather. Most of the forecasts last night called for sunny humid morning. At 4am it was 40% chance of storms at race time. At race time it was storming and weather app still said 40% cha... read more

  15. RUN
    warmup to Cowboy Up 5K 0.54 mi 00:05:34 10:18 pace

    weather turned this triathlon into a soggy 5K.

  16. swim
    good packet pickup 660 m 00:12:03 29:22 pace

    stretch out swim before Matt Mason Memorial Cowboy Up sprint tri tomorrow. This is my favorite event!

  17. swim
    great I love Thursday mornings 2675 yd 00:47 30:41 pace

    The lake was beautiful this morning. The sun was huge on the eastern horizon and fog was sitting on the lake. We wore sweatshirts on the boat ride over to the cove.
    Today's Weatherby grou... read more

  18. RUN
    alright shoal creek 2.28 mi 00:25 10:48 pace

    Just a short run. Doesn't appear that 4 days was enough to recovery from Bix

  19. swim
    good @ the Y 4000 m 01:30 36:12 pace

    the pool was beautiful and calm today. Until the kids team showed up. I still had my own lane most of the time. Water was warm so no sprinting for me.
    1000 warmup (1:49 pace)
    300 kick
    800 pul... read more

  20. Shared Photo

    Bix-7 Davenport, IA 7/26/2014