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  • 6 miles
  • 01:29 time
  • 1176 calories
  • 2 workouts
  • This Week time period


  1. swim
    good DPAC lunchtime 1825 yd 00:50 48:13 pace

    Main set was 3 x(4 x 100) @1:55. #1 25fast/75mod; #2 25mod/25fast/50mod; #3 50mod/25fast/25mod; #4 75mod/25fast.

    Challenging and fun!

  2. RUN
    good Riverside/Bbridge 4.5 mi 00:39 08:41 pace

    Sore quads in the last 1/2 mile...which is very unusual for me. Maybe it was the Sunday bike ride or some Klondike residual pain.

  3. VELO
    good Home to end of NDH 32.8 mi 02:00 16.4mph pace

    Squeaked in under two hours! Looks like I win the week...not that I pay attention to that or anything....

  4. swim
    good Aquaman Returns! 1825 yd 00:50 48:13 pace

    Main set was 3 x [4 x 100 @ 2:05 descending]. Some kicking and drills in the warmup/cooldown.

  5. Shared Photo

    Just sayin'

    • Sara R.
      Sara R.

      Go for it, Aquaman!

      6 days ago Like

    • Dan R.
      Dan R.

      Lots to like about that. The only thing holding me back is that we need to plan our big 25th anniversary trip next summer first. It would be great fun to have a big group from Juneau go down.

      5 days ago Like

    • Jim

      Plus, with the exchange rate, it's really 68.6 instead of 70.3

      5 days ago Like1 person

  6. RUN
    good Melvin Park toward the glacier 4 mi 00:33 08:17 pace

    Fall smells great! Each mile was progressively faster.

  7. VELO
    good Trainer Road 11.25 mi 00:45 15.0mph pace

    Endurance ride. 67% FTP. Average HR = 83! Ba ha ha. First trainer ride since April 17! Well, football was on....

    • Dan R.
      Dan R.

      That just means you're super efficient, not that you were doggin' it. Or not. What's football?

      8 days ago Like

  8. FIT
    good Stretching at the pool 00:20

    I always feel better after stretching. So why don't I do it more often?

    • Sara R.
      Sara R.

      Ditto. I think I feel like if I'm going to set aside the time,I should be doing something hard(er). That is dumb, of course, because I could fit in 30 min. of stretching in the morning or after dinner. It doesn't make sense.

      8 days ago Like

  9. swim
    alright DPAC 1275 yd

    First pool workout since mid April! Main set was 8 x 100 w/15 seconds rest. All in 1:45 to 1:50. Finished up with 1 x 100 IM just to see if I could do it. And I did it....barely.

    • Sara R.
      Sara R.

      Nice work, Aquaman! I haven't been in (save a few Auke Lake "swims") since March. Now that fall is around the corner, it's getting to be that time.

      9 days ago Like

  10. RUN
    alright Powerline-Glacier Spur 3 mi 00:29 09:38 pace

    Yowsa! Guess I ran kind of hard on Saturday. Still feelin' it, but nice to get out in the fall weather.

  11. RUN
    good Klondike Leg 10 12.1 mi 01:42 08:24 pace

    I'm pleased with this run. Had a bit of a hard time focusing, but managed to keep my head in it and not let my pace drag too much.

  12. RUN
    good Downtown Vancouver 3.38 mi 00:29 08:32 pace

    10 minutes of tempo running....well, as much as one can do in a busy city.

  13. RUN
    good Baltimore Hood 2.2 mi 00:22 09:53 pace

    Fun run with my sister-in-law Jackie. Hot & humid.

  14. RUN
    good Melvin Park - Glacier RT 5 mi 00:43 08:40 pace

    Out in 9:00's back in 8:20's. Felt good once I got going.

    • Jim

      Actually, 9:06, 8:52, 8:50, 8:24, 8:05.

      24 days ago Like

  15. RUN
    alright To the Glacier and Back 11 mi 01:46 09:37 pace

    Kind of a grind. My 5th quality workout in 8 days. I need a day off.

  16. RUN
    good Riverside toward the Glacier ... 5.5 mi 00:45 08:15 pace

    After a 1/2 mile warmup, 5 miles at 8:11. I don't think I can hold that pace for 12 miles, but I can for 5. 8:20's might be in reach for Leg 10.

  17. RUN
    good 9 x 400 4.29 mi 00:41 09:37 pace

    All the 400's in 1:47 or so. Felt gooooood!

  18. FIT
    good Stretch & Sauna 00:30

    Working out some kinks after last evening's run.

  19. RUN
    good Dimond Park - Glacier RT 10 mi 01:31 09:07 pace

    Avg HR was 132. I think I have a lot left in my top end!! I feel better about my decision to postpone my long run yesterday. Barely a sprinkle, but plenty of dark clouds. It turns out, it is Fa... read more

    • Jim U.
      Jim U.

      Isn't Dan always saying the number should be 135?

      about 1 month ago Like

    • Dan R.
      Dan R.

      132?! 135?! Sheesh, I can't roll over in bed without my heart rate climbing higher than that. You're a freak JG, with, as you say, a lot left in your top end. Or maybe you were born to be an ultra runner.

      about 1 month ago Like

    • Jim

      My top end is 170....maybe. Above 165 and I start thinking, "this doesn't feel so good."

      30 days ago Like

  20. Shared Photo

    Apparently, I run like a Girly Man...and Hiram is concerned about it.

    • Jim U.
      Jim U.

      We're all a little concerned. But hey you're in the lead!

      about 1 month ago Like

    • Dan R.
      Dan R.

      It's just the climatization phase. Next time, you'll only have one chicken-wing, girly-man arm and Hiram will be running on the yellow line and just keeping one eye on you. Then the time after that you'll be shoulder to shoulder with him with both arms under control and with plans to show him your backside when the road turns uphill.

      about 1 month ago Like1 person