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  • 7 miles
  • 01:01 time
  • 739 calories
  • 1 workouts
  • This Week time period


  1. RUN
    good more mental than physical 6.6 mi 01:01 09:14 pace

    Very humid, dense fog left everything grey. Sore from run and fall on Sunday, body lethargic in the warm air and thick humidity. Challenging to see the beauty and to push my body. Spiders webs cove... read more

  2. RUN
    good Greenbelt Park 10.5 mi 01:49 10:22 pace

    Two big loops in Greenbelt Park, ran with my brother for first one. Really happy about the 8.5 minute negative split!!! Had no problems with mud and slippery wood bridges until just about back to t... read more

  3. Swimmers out there - have you looked at the estimated calories that Daily Mile guestimates you burn (training tab / list view) while swimming compared to running? I think the calorie estimate for s... read more

    • Tabitha C.
      Tabitha C.

      Not that I have been running much lately, but I went back to when I did run more regularly. I agree that DM is stingy with swimming calories. It seems to give me 600 calories per hour. I doubt it has a complex calculations (based on speed). I assume it is based on body weight and time only. The run calories seem about right to me. The cycling calories are high, I think.

      3 days ago Like1 person

  4. swim
    outdoor LCM 2400 m 00:50 33:31 pace

    Overcast and cool. Good for swimming. Felt really good in the water. Have never done 100s so fast in that pool. Last one was with pull buoy, feeling fatigued.

    400 w/u
    3 x 100 hypoxic
    800 swim
    100 ... read more

  5. FIT
    standard core 00:27

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also Russian twists, 40 one foot toe touches each side, 2 sets of 20 chair dips, and 50 s... read more

  6. RUN
    great sunrise tempo 7.5 mi 01:00 08:00 pace

    Beautiful cool morning (does not feel like August!), almost-full moon setting

    1.3 mi out - 11:56
    5 mi tempo (7:20 / 7:19 / 7:30 / 7:06 / 7:02)
    rest :55
    1.3 mi return - 11:33

  7. swim
    great outdoor LCM, brrrr 2300 m 00:50 34:59 pace

    Able to swim with my daughter #3, who used to be really, really good swimmer but hasn't been in the water for about a year. She will need a couple of months of regular swimming to get back to ... read more

  8. swim
    great outdoor LCM 3500 m 70:00 1931:12 pace

    Wanted to run, but decided to continue to be gentle with my feet to allow them to heal. Starting to look at fall races. Anyone ever done Rehoboth beach marathon the first weekend of December? I... read more

  9. swim
    good ocean 1600 m 00:30 30:10 pace

    Distance is guestimate. Had to exit the water earlier than expected - waves getting bigger and I was getting nauseous. Will have to remember to bring the Dramamine next year

  10. swim
    great Topsail, NC 800 m 00:10:00 20:07 pace

    short swim after run. Used TomTom GPS watch to get the distance, but I'm not sure it is correct. I'm sure of the time though.

  11. RUN
    great Topsail, NC 6 mi 00:47 07:49 pace

    Nice run with my daughter along the beach. First 2 miles on the beach going out, then switched to the road to get more speed. Warmer and more humid than other mornings, very sweaty. Did a short swi... read more

  12. swim
    good 3000 m 00:55 29:30 pace

    Swim in the ocean with my brother. Challenging but really fun! Distance is a complete guess

  13. FIT
    good standard fitness, shortened 00:20

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also Russian twists.

    Skipped the one foot toe touches and squats to be nice to my feet /... read more

  14. RUN
    good Topsail, NC 12.5 mi 01:42 08:09 pace

    First beach run - much cooler and less humid than expected. Started late so got the sun in my eyes heading NE up the beach. Made it up to the top of the island. Gorgeous! Switched to the road for t... read more

  15. swim
    great sunny outdoor LCM 3500 m 01:10 32:11 pace

    Wonderful swim after work, beautiful weather for an outdoor swim. Felt very strong after yesterday's run.

    400 w/u
    3 x 100 hypoxic on 2:00

    2 x (800 swim / 100 easy) on 18:00
    2 x (400 swim / ... read more

    • Tabitha C.
      Tabitha C.

      18:00 seems to be your favorite interval . . .

      21 days ago Like1 person

    • Rob P.
      Rob P.

      @Tabitha - the longer time interval allows me to relax into the exercise, a form of meditation. I can't explain how it is I can push my body to run and swim so strong during those times. It is a mental escape into being present with my body.

      20 days ago Like

  16. RUN
    great lower humidity helps 8.6 mi 01:16 08:50 pace

    Felt sooooo goooood to have sweat actually evaporate and cool my body - what a concept!! Almost like what the human body was designed for. Really pretty seeing light from rising sun shine thru the ... read more

  17. RUN
    shorter but not faster 11.2 mi 01:37 08:39 pace

    Warm and very humid. Left from home, down the road, on paved trail then into Greenbelt Park - nice! Actually got in a few hundred feet (550) of uphill - that was also good. Got a 3 minute negative ... read more

  18. swim
    good squeezed it in 3000 m 01:00 32:11 pace

    Squeezed in this swim just before swim lessons I started to offer little kids. Long term goal is to get them onto the swim team next year or year after.

    400 w/u
    3 x 100 hypoxic
    800 swim
    100 easy
    5... read more

  19. FIT
    good standard core 00:28

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, slow bicycle, and donkey kicks. Also Russian twists, 42 one foot toe touches each side, 2 sets of 20 chair dips, and 50 s... read more

  20. RUN
    alright morning miles 6.6 mi 00:54 08:10 pace

    Still feeling fatigued, warm and very humid. But so enjoy seeing the early morning sun shine thru the trees along the trail!! Completely overwhelms all the possible negatives.

    1.3 mi out - 12:17
    4... read more