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  • 46 miles
  • 04:54 time
  • 3458 calories
  • 6 workouts
  • This Week time period


  1. RUN
    The hay is in the barn 6.25 mi 00:46 07:25 pace

    Excellent run this morning. The flat miles were around 7:10 and the hills miles were 7:50. I declare I am ready. For the next couple days I just have to get into the mental zone and do it. IMLP her... read more

  2. swim
    Last pre-IM swim 3532 yd 00:50 24:48 pace

    This was an excellent pre-race swim. I went after it with a medium effort just trying to feel good. The times were amazing. I was right on planned race pace without the race effort. In fact I was s... read more

    • Sol S.
      Sol S.

      Awesome!!!! Remember once you get in the group and start drafting, its going to feel like guys are holding you up (and maybe the start line you will get stuck behind some slower folks), but once you get to 1/2way point of swim, usually doesn't pay to try passing you'll find your not really going much faster in the lead but doing -a lot- more work than sitting on someone's feet. what is your bib #?

      about 6 hours ago Like

    • Stephen B.
      Stephen B.

      I'm #1889. You are right on the drafting. I need to remember that and stay in my own race until the last 2 miles on the marathon.

      about 6 hours ago Like

  3. RUN
    a humid run 6.4 mi 00:49 07:39 pace

    Turned out to be just about a 10k this morning. I wanted one more shot at Davern and then chose to avoid the usual roads. Didn't really feel the humidity until I stopped. I was soaked and had ... read more

  4. FIT
    last pre IM weight 00:30

    Didn't go as expected. The wrists are still sore from the crash and it wasn't worth risking anything. Did legs and core only
    hip sled, calf sled, squats
    planks, kettle ball throws, cable ... read more

  5. VELO
    Ohio plus the Summit loop 27.37 mi 01:30 18.3mph pace

    Up and over Ohio and then to the end of the trail on the river and then back Summit. Not a bad average for all the stop lights and the big hill.

  6. RUN
    Running for fun 3.7 mi 00:30 08:03 pace

    Started the first mile with Annika, then she shooed me away. I took off on my own route and got warm.

  7. VELO
    Hopkins and DT Mpls 35.01 mi 01:48 19.5mph pace

    Happy with the average. I tackled the corner that I went down on on Wednesday. I beat it but I wasn't going to attack it too aggressively. Legs felt a bit heavy but overall it was a good ride... read more

  8. RUN
    TWV Group run 12 mi 01:51 09:16 pace

    Pacing Annika all the way. Easy run before the big day out. 8 days to go.

  9. VELO
    to and from the group run 6 mi 00:23 15.5mph pace

    Because I wont drive to something so close.

  10. RUN
    does it still work 5.11 mi 00:38 07:22 pace

    Making sure everything still worked like it should. Nice tight splits.

  11. VELO
    Biker down #1889 17.47 mi 00:53 19.8mph pace

    I had a good solid ride going. Legs felt back and effort level was moderate. Coming down the hill from the U at the corner of 4th and River Rd, I went down. I had down shifted and was aggressively ... read more

  12. FIT
    Annika weights 01:00

    3 x 10
    flat bench, incline bench, incline flys
    pull ups, seated cable rows, bent over flys
    press, shrugs, lateral raises, butterfly pull downs
    hammer curls, concentration curls
    single arm extension... read more

  13. RUN
    cool 10k 6.35 mi 00:48 07:30 pace

    A nice cool morning to run over the Montreal Hill.

  14. VELO
    rain and sun and rain 29.73 mi 01:48 16.5mph pace

    Cruising up and down the Mississippi. Took two runs up Ohio, not that tough just steep. Got caught a couple times in the rain and generally chilled after that ride.

  15. FIT
    monday weights 01:10

    4 x 8 today
    flat bench, incline bench, incline flys
    pull ups, bent over rows, good mornings
    press, shrugs, lateral raises, freestyle arm cable pull
    bent bar curl, concentration curl
    single arm exte... read more

  16. VELO
    relaxing recovery ride 19.86 mi 01:40 11.9mph pace

    Just a relaxing easy ride with Annika and her parents along the Canon Fall to Red Wing trail.

  17. swim
    Lifetime Tri Swim 1500 m 00:24 25:42 pace

    The time includes running up the beach to the swim in. Officially I was a 22:56. I already knew this but this race just proves it--wetsuits are cheating. I was able to drop 90 seconds by wearing i... read more

  18. RUN
    Lifetime Tri Run--4th in age! 10 km 00:44 07:02 pace

    Watch had it at 43:47. I kept the splits nice and tight ranging from 6:50 to 7:15. The last quarter I had something in the tank as it split to a 6:33. I took an endurolyte coming out of transition... read more

  19. VELO
    Lifetime Bike 40 km 01:05 22.9mph pace

    That is the official time. My watch had me at 1:04:29 for 25.48 which gave me almost an extra whole MPH. Around mile 6, I picked up my race mate for the day. He and I are in the same age group and ... read more

  20. swim
    unmotivated motivation 2600 m 00:46 28:09 pace

    1500 24:21--started off ok, and descended the next 2 500s by 10 seconds each. last 500 was under 8 min. That was the confidence I needed for this weekend.
    6 x 100 on 1:50 @1:32 med effort
    4 x 50 ha... read more