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  • 26 miles
  • 02:10 time
  • 1813 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good Pi Run 3.2 mi 00:27 08:20 pace

    Stride was a bit clunky the first couple blocks before the legs got settled in. After that they turned over...ok....but not as good as Monday. Just can't get this set of Pure Flows to feel as ... read more

  2. VELO
    good Engleman and Guenther Rd 17.92 mi 01:02 17.4mph pace

    Another nice day! A bit of a headwind on the way out. Tried to get after it on the way back, but the calves tried to cramp so had to spin for a couple miles before they loosened again for the final... read more

  3. RUN
    great Shoemaker Loop 4.79 mi 00:41 08:38 pace

    What a beautiful day! No wind or humidity and near perfect temps! Took a vacation day to help my parents move some furniture. It was still beautiful when we got done so had to get a run in. Stiff a... read more

  4. VELO
    good Cruisin' the neighborhood 8.11 mi 00:36 13.5mph pace

    After a blustery ride home, decided I didn't want to deal with crosswinds or headwinds on the open road so just took the commuter bike around the neighborhood.

  5. RUN
    good Pi Run 3.19 mi 00:27 08:31 pace

    Beautiful out tonight! Legs were pretty heavy at the start, but got in synch by Mile 1. Got just a little warm on Mile 3 with the wind mostly at my back! Overall not bad, but still feeling M2M!

  6. VELO
    good Airport Rd 22.29 mi 01:13 18.2mph pace

    Racing the Daylight and just barely beat the sunset home! Little bit of a head/crosswind on the way out that died on the way. Started getting a little cool on the ride back, but not enough to stop ... read more

  7. RUN
    alright Market to Market (segment 2) 2.96 mi 00:25 08:35 pace

    Stage 11 - 3 hours after first run was completed. This was on gravel county road and mostly uphill. Had to share the road with the team vans for about 1/4. The drivers were very courteous, but stil... read more

  8. RUN
    Market to Market (segment 1) 3.37 mi 00:27 08:02 pace

    Stage 4 of M2M. Still pretty chilly (37), but the breeze wasn't bad. I was glad I left on the layers for this segment, but I forgot my gloves! Oh well..Paved trail on this segment. It was on a... read more

  9. RUN
    great Market to Market (segment 4) 0.2 mi 00:02:00 10:00 pace

    Team finish over the walkway and into the Haymarket. My legs were really sore, but I wasn't going to say a thing after our team captain had to run 2 legs with only 1 segment in between due to ... read more

  10. RUN
    good Market to Market (segment 3) 3.95 mi 00:33 08:14 pace

    Stage (18) Only 2 1/2 hours between runs this time. On the Mopac Trail and getting close to Lincoln! Weather was near perfect! Tried to just make it a fun autumn run on the trail lined with leaves,... read more

  11. VELO
    good Airport Rd 22.25 mi 01:14 18.1mph pace

    Legs were pretty tight, yet from the duathlon. Could really feel this ride in the quads. Started with a bit of a headwind, but it was almost calm but the time I got to the turnaround. Next week wil... read more

  12. RUN
    alright Norfolk Duathlon 2.1 mi 00:18 08:35 pace

    2nd run - Feet were cold and legs tight from the bike. Took a bit to get everything running in synch again. My pace fell off quite a bit on the 2nd run. Will have to get my endurance back before ne... read more

  13. VELO
    Norfolk Duathlon 10.6 mi 00:33 19.2mph pace

    Took just a little bit to get the bike legs under me. Aero bars would have been nice a few times on the route, but still not a bad ride. Feet started getting cool by mile 6

  14. RUN
    great Norfolk Duathlon 2.08 mi 00:16 07:40 pace

    Leg #1 - Chilly at the start! They ran the race in 2 waves. Pretty sure it was to make sure there wasn't a lot of congestion on a narrow bridge. Pretty happy with that pace with no more than I... read more

  15. RUN
    good Pi Run 3.18 mi 00:27 08:29 pace

    Hadn't run in over a week with all sorts of stuff going on! Decided I better get one in before the duathlon this weekend. Hip flexor a little stiff from one of my rides last week, but loosened... read more

  16. VELO
    Engleman and Guenther 17.86 mi 00:58 18.6mph pace

    Duathlon effort. A bit of a headwind on the way out. Tailwind was dying about halfway back. Legs felt real good!

  17. VELO
    great Engleman to Alda Rd and back 19.92 mi 01:04 18.5mph pace

    Duathlon effort ride, Beautiful weather. Glad I kept it short because the roads were getting busy with Junk Jaunters! Legs felt strong today!

  18. VELO
    good Rosedale Rd and back 40.05 mi 02:19 17.3mph pace

    Took a couple vacation days out of town with Kathy. Still on vacation, but back home. Didn't ride the road bike at all last week so needed to get re-acquainted today. Nice weather for a ride! ... read more

  19. RUN
    good Pi Run plus 4 mi 00:36 09:05 pace

    Early morning run before work. Still humid out but my breathing was comfortable. First mile was really slow just trying to get the legs to wake up, but negative splits the entire way. 9:53, 9:00, 8... read more

  20. RUN
    good Shoemaker Loop 4.83 mi 00:43 08:53 pace

    Knees were a little stiff to start, but once they loosened, the legs were turning pretty well. The humidity got to my cardio about 3.5 in and had to walk for a minute. Once I got HR comfortable, fi... read more