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  • 72 miles
  • 06:37 time
  • 4792 calories
  • 6 workouts
  • This Week time period


  1. VELO
    good Trainer Road - Hilltop 32 mi 02:00 16.0mph pace

    4x25-minute intervals at 78-90% FTP with short, 3-minute recoveries between intervals. Needed to get this in since I won't have time tomorrow.

  2. Shared Photo

    Gettin' after it!

    • Jim U.

      I've missed more than 9000 shots in my career. I've lost almost 300 games. Twenty six times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
      -- Michael Jordan

      2 days ago Like

    • Sara R.
      Sara R.

      Who is this? Is this Dan's daughter? :)

      1 day ago Like

    • Jim U.

      Either her or Diana Taurasi.

      1 day ago Like

    • Scott M.
      Scott M.

      I know the TM girl is Ava Tompkins, and it looks like it could be Georgia Robinson. Dan? Intense photo!

      about 22 hours ago Like

  3. RUN
    alright Field House 4.08 mi 00:36 08:54 pace

    Worked on my cadence alternating laps with quicker and then normal (which is slow). After a few of those, I moved to 2 quick, 1 normal. The quicker cadence was 166-170 while the slower was around... read more

  4. VELO
    good Trainer Road - Fang Mountain 19.3 mi 01:15 15.4mph pace

    4x9-minute Over-Under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP. Lots of sweat.

  5. FIT
    good Legs and core 00:45

    Progress is good even if it comes in small, but noticeable increments.

  6. swim
    good Tuesday PM Masters 2200 yd 01:00 48:00 pace

    Got some extra turn practice from Coach Lisa and learned the breast stroke pullout. Main set was 10 x 100. 1-4 IM; 5-8 80-90% Free; 9-10 kick.

  7. It's Monday night and I'm in the lead!!!!! Not that anyone pays attention to that. Surely, not me. :-)

    • Jim U.

      I'm paying attention to that.

      5 days ago Like

    • Jim

      Oh Crap! Dan Robinson is now in the lead!!! Well, I had to work yesterday. No holiday for me :-(

      5 days ago Like

    • Dan R.

      What, you didn't see my lonely Highlander in the DOL parking lot all day? Is a Highlander lonely by definition? Wait, what were we talking about?

      5 days ago Like

    • Jim

      I forget. But I'm back on top now anyway so no big deal.

      4 days ago Like

  8. VELO
    good Trainer Road - Bashful 15.2 mi 01:00 15.1mph pace

    3 x [ 5 x 1} at 125% FTP. Hard, but doable.

  9. RUN
    great Channel Heights 4.5 mi 00:41 09:04 pace

    My legs felt great! I wasn't burning up the pavement for sure, but I had some nice turnover. Haven't felt that good on a run since I don't know when.

    • Dan R.

      Maybe some new power from the biking? Good to hear.

      6 days ago Like

  10. swim
    good AGB Tri Camp 1900 yd 01:00 55:34 pace

    A little bit of this and a little bit of that....

  11. VELO
    good Trainer Road - Matanuska AB Pool 30.8 mi 02:00 15.4mph pace

    4 x 20 at 80%-90% FTP. Kind of cratered on the last one, but took a short break to change the music and got back on top of it. Seven of us riding at the pool this morning. If you are going to su... read more

    • Jim U.

      What are friends for, right? Watching your numbers improve -- your HR and power -- I am looking forward to a lot more suffering.

      8 days ago Like

    • Jim

      Me too! Suffer On!!

      8 days ago Like

  12. FIT
    good Core and legs 00:40

    A sweaty mess. But the good kind of sweat.

  13. swim
    good Thursday PM Masters 2550 yd 01:05 44:51 pace

    Lots of descending. Had me some EVF early on. Interesting how it deteriorates as I get tired.

  14. RUN
    good Tri-Camp 2.03 mi 00:18 09:02 pace

    Kept waiting for Jim U to pass me :-) It is kind of fun when I hear steps coming and try to guess who it is. Thought for sure one time it was April, but it was Kimmy!!!!

  15. VELO
    good Tri-Camp 16.28 mi 01:06 14.8mph pace

    Upwards of 85% on some of the intervals. 5 x 1 minute and then a 3 minute block followed by two 90 second blocks. Avg cadence was 92. Happy with that.

  16. RUN
    alright Fieldhouse 4 mi 00:37 09:21 pace

    I guess if I don't want to suck at running, I need to run more. But how to fit it all in? That's the question.

    • Sara R.
      Sara R.

      You don't suck at running, not by a long shot. Winter is a good time to back off the running a bit, do the speed work that you're doing, and focus on building your swimming and bike time. Right? It sounds right. :o)

      12 days ago Like

    • Jim U.

      The answer is quality workouts. Run with other people. Preferably faster people. You can do that this Friday, 5:30, outside on the track. Unless the weather is too crappy.

      11 days ago Like

    • Jim

      I don't think there is anyone slower than me.

      11 days ago Like

    • Jim U.

      Youll be surprised then. It's all comers.

      11 days ago Like

  17. VELO
    good Trainer Road - 20 Minute Test 16.1 mi 01:00 16.0mph pace

    Man, that was hard. First time I'd done the 20 minute FTP test (I usually do the 8). Got my HR up to 167 at the end of the 20 minutes which is a new world record for me. Didn't throw ... read more

  18. swim
    good Tri-Camp 1300 yd 01:00 81:13 pace

    Lots of Ketchup. 100% Ketchup; 90% Ketchup; 80% Ketchup. It's important to make sure you are getting enough ketchup.

  19. VELO
    good Trainer Road - Pettit 15 mi 01:00 15.0mph pace

    Another low key hour. Power was 141. Avg cadence 85; Avg HR 91.
    Let's go Ravens!

    • Jim U.

      Dude. For an hour I like to get my HR average to about 70 percent. Now that I know your maximum I think you should shoot for a middle key. That game definitely should have got your HR higher.

      15 days ago Like

    • Jim

      Sometimes, you got to leave something in the tank for tomorrow. Well, at least I do. :-)

      13 days ago Like