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  1. RUN
    good Out to Nugget Fallls 5 mi 00:49 09:50 pace

    That was glorious! Great start to a beautiful day!!!!!!!!!!!!!!!

  2. swim
    good Saturday Master 4250 yd 02:00 49:41 pace

    TMorr did a 400 Fly, a 400 back and a 400 breast. The 400's were choice. I chose something else. She is a BEAST!

  3. RUN
    good Evening BBridge 3 mi 00:30 10:00 pace

    Foundation run on Bbridge trail. 5 min Z1; 20 min Z2; 5 min Z1. The Dude abides

  4. swim
    great PM Masters 2700 yd 01:00 39:06 pace

    Big crowd tonight! We had 8 and I split a lane with Representative Kito who got a half day off today! I like the feeling that I know what I'm doing when I swim. I don't feel that so mu... read more

  5. RUN
    alright Around Auke Lake 3 mi 00:31 10:23 pace

    Slow and steady....and I'm ok with that. At least today I am.

    • Jim U.
      Jim U.

      That trail slows everybody down.

      5 days ago Like

    • Jim

      For me, my perceived effort is the same on the trail as on the road, but my trail pace is 2 minutes slower than my road pace.

      5 days ago Like1 person

    • Jim U.
      Jim U.

      That amount sounds right to me. But trails are like a drill, it's good to pick up my feet instead of shuffling.

      5 days ago Like

    • Sara R.
      Sara R.

      Thank heavens it's not just me who is about 2 minutes slower on trails than the road!

      4 days ago Like

  6. swim
    good Tuesday Masters 2500 yd 01:00 42:14 pace

    Didn't feel like I had a good grip on the water, but my times were good. 10 x 50 (1-5 descend, 6-10 fast). 6 x 100 (odds IM evens build). Fun to swim with Jamie on her birthday.

  7. RUN
    blah Track Night 3 mi 00:49 16:12 pace

    I went for the social aspect and not the "run fast" aspect. Why does it always feel like I'm starting over? Maybe because I'm always starting over :-(

  8. RUN
    good Home from Church 4.58 mi 00:44 09:34 pace

    A little sun....a little rain...and then some sun again.

  9. Shared Photo

    This is why I don't workout at 6:00 am. It's CRAZY!!

  10. RUN
    good Riverside/BBridge 4.91 mi 00:45 09:09 pace

    I knew I wasn't swimming tonight so I ran harder. Felt like Spring....almost!

  11. VELO
    good TR-Gendarme 14.25 mi 01:00 14.2mph pace

    20 x 30sec x 2 at 120% FTP. Doing numerous swim sets has trained my mind to handle 20 x whatever!

  12. RUN
    good BBridge 4 mi 00:40 10:00 pace

    Threw in 8 x 30 at high effort with 90 second recoveries. Little slower navigating the spring slush on a few portions of the trail.

  13. swim
    good PM Masters 2500 yd 01:00 42:14 pace

    We did a 250 for time followed by a 50 ez, 30 seconds rest and then do it again, but faster. 4:14 the first time then 3:51!

  14. RUN
    good BRICK Run 1.1 mi 00:10:00 09:05 pace

    Off the bike and on to the road!

  15. VELO
    good TR-Carson 14.9 mi 01:00 14.8mph pace

    6 x 5-7 minute sweet spot intervals. Some low cadence work and rising up out of the saddle work too.

  16. RUN
    good Pool to Salmon Creek RT 4 mi 00:41 10:09 pace

    Keeping it in Z3. Building the base.

  17. swim
    good Saturday Masters...sort of 1550 yd 00:45 51:05 pace

    Worked on some catch drills after a 200 warmup. Then 1,000 in 16:30 or so. Hard to keep count of all those laps

  18. VELO
    good TR-Monitor 11.2 mi 00:45 14.9mph pace

    5 x 6 minutes of Sweet Spot 88%-94% FTP. Happy to fit this end at the end of the week.

  19. swim
    good PM 2 2450 yd 01:00 43:06 pace

    After 900 warm-up it was 400 pull and then 500 in 815. Then some sprints including off the blocks. I love swimming!!

  20. RUN
    good Riverside up and back 4.02 mi 00:40 09:57 pace

    Keeping it in Z3. 6 x 20 second strides toward the end.