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  • 4 miles
  • 00:36 time
  • 454 calories
  • 1 workouts
  • This Week time period


  1. Shared Photo

    Me and my girls after the NJ State Sprint Tri Championships, July 19 2014

  2. Shared Photo

    Independence tri, June 1 2014

  3. RUN
    alright Recovery run 4 mi 00:36 08:52 pace

    Blah. I got it in, but I'm still not feeling that great. Exhausted from a long weekend of racing and partying!

    • Candy J.
      Candy J. Nice Job
      Nice Job:

      That's my favorite type of weekend! Great recovery run!

      1 day ago

    • Brian C.
      Brian C.

      You gotta pay the piper, lol. Well done Tom!

      about 10 hours ago Like

  4. RUN
    blah NJ State Sprint Tri 3.1 mi 00:22 07:11 pace

    Ok, so here's where the race pretty much fell apart for me. One of the symptoms I've been dealing with the last few days is a tightening in my chest when I take deep breaths. I felt a lit... read more

  5. VELO
    good NJ State Sprint Tri 11.5 mi 00:30 22.6mph pace

    Felt super strong on the bike and passed a lot of people. The roads were pretty congested (with participants) at times, making it difficult to stay down on my TT bars as I maneuvered through traffi... read more

    • Candy J.
      Candy J. Nice Job
      Nice Job:

      Can I borrow your bike pace in a couple of weeks for my oly tri?? :P

      1 day ago

    • Joe H.
      Joe H.

      wow killed it on the bike!

      1 day ago Like

  6. swim
    good 500 m 00:09:46 31:26 pace

    Woke up with barely a fever (I was at 101 last night) and so loaded up the family and headed out to Mercer County Park. Ended up with a decent swim, 6th in my wave of ~100 or so to hit the transiti... read more

  7. RUN
    alright Easy shake out run 2 mi 00:16 08:09 pace

    So I was able to transfer from Sunday's olympic distance race to tomorrow's sprint. So this was a mostly easy run with a few 10-20 pace accelerations up to race pace.That's the good ... read more

  8. VELO
    good Easy ride on the CVT 20 mi 01:09 17.4mph pace

    It's so much nicer out than it's been recently, as the last storm to blow through took all the humidity with it. This is a taper ride, but I'm not exactly sure what I'm tapering... read more

  9. RUN
    good Recovery run 4 mi 00:35 08:50 pace

    Just an easy shake out for my legs. I controlled my pace and didn't let my HR go over 143 or so, which is ridiculously low for me. And still I ended up a soaking mess. Not exactly hot out, but... read more

  10. VELO
    good Trainer intervals 19 mi 00:59 19.2mph pace

    I was hoping to get out and ride but it just wasn't in the cards this weekend. So got the evening chores done and the kids down early and headed down to the basement for a butt kicking session... read more

  11. swim
    great NAC swim 2000 m 00:45 36:12 pace

    Solid easy swim, getting ready for next weeks race. 500, then 5 x 200, then 5 x 100.

  12. RUN
    good GVHS Track 7.5 mi 01:02 08:11 pace

    2 miles to the track, then I ran 6 x 800 w/400 jog in between at approx. 5k pace (3:24, 3:25, 3:22, 3:21, 3:16, 3:16). It's hot and I haven't been on the track in a long time, so I wasn&#... read more

  13. RUN
    good New shoes 8 mi 01:04 07:58 pace

    I don't get new shoes often enough, but I took the last couple days off to celebrate my birthday and managed to squeeze in a trip to my local running store. Got Saucony Ride7's. Anyway, t... read more

  14. VELO
    good Spinervals on my day off 20 mi 01:02 19.4mph pace

    It was way too hot out for me to ride enjoyably, so I took an hour on the trainer in between doing household projects on a solo vacation day.

  15. RUN
    Run after swim 4 mi 00:29 07:16 pace

    Alternated 7:30 pace with 7:00 pace. Felt pretty strong, although it was starting to get a bit toasty towards the end of the run.

  16. swim
    Quick NAC swim 1000 m 00:26 41:50 pace

    Just 5 x 200. Hoping to swim tomorrow and make it back-to-back-to-back. Felt pretty good.

  17. VELO
    good Got my double with some spine... 19.1 mi 01:00 19.1mph pace

    With all my 4th of July partying behind me, I hit the trainer to spin it all away. Totally TT is a really tough workout. The warmup is 3 x 30s (30s RI), 5 x 1' (30s RI), then 2' of high ... read more

  18. swim
    good Quick swim 2000 m 00:50 40:14 pace

    Warmup, drills and kicking, then a pyramid 100,200,300,200,100, then 5x100. Perfect morning for a run afterwards but I've got more holiday picnicking to get ready for and didn't get out o... read more

    • Brian C.
      Brian C.

      Great work Tom! I hope you and the family had a good 4th too!

      17 days ago Like

  19. RUN
    alright Easy stroller run 4.8 mi 00:44 09:06 pace

    I'm not a morning runner, the kid feels way heavier since the last time we went out, and Tyler Park is nothing but hills. Ran at a conversational pace the whole time, so she and I could jibber... read more

  20. RUN
    good Hot and steamy 5.5 mi 00:48 08:39 pace

    It was disgusting out. By the time I finished running, I looked like I had run past an open fire hydrant. This was not a day for any intensity, so I just settled into an easy rhythm and tried to th... read more