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  • 28 miles
  • 03:49 time
  • 2353 calories
  • 6 workouts
  • This Week time period


  1. swim
    good Lunchtime DPAC 1400 yd 00:30 37:42 pace

    200 yards of back sculling gets me cold! Lots of time to think about what I'm feeling, or not feeling, with my arms.

  2. FIT
    good Circuit 5 x 10 00:27

    5 x 3 with the purple pull up band. Believe it or not, that's progress.

    • Sara R.
      Sara R.

      Good job, Jim! :)

      2 days ago Like

    • Jim

      Thanks! This was a test to see if I could do it....and I passed!!

      2 days ago Like1 person

    • Dan R.

      There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self. Hemingway said that. That means you're noble.

      1 day ago Like

    • Jim

      That's a keeper.

      1 day ago Like

  3. VELO
    good Trainer Road - Birch 10.17 mi 00:45 13.6mph pace

    Watts stayed low with a focus on increased cadence. Average was 92, which I feel good about. Felt less good when I woke up twice last night with cramps in my calves!

  4. RUN
    alright Bbridge 3.62 mi 00:35 09:40 pace

    Threw in six 30 second strides. My legs felt a bit heavy either from last night or the cold, clammy weather.

  5. VELO
    good Trainer Road - Haku 13.25 mi 01:00 13.2mph pace

    6 x 20 seconds at 218% FTP. Interesting to see how power changes depending on my position on the bike. Also, the Cubs can't win if they don't score runs. I feel like I've said thi... read more

  6. FIT
    good Circuit 5 x 10 00:32

    Man, I was sweaty after this! I did 5 x 10 pullups with the big green band...which surprised me. Must be some progress in there somewhere. Got to figure out which color is next, purple or yellow.

  7. swim
    good AGB Continuous 2000 yd 00:38 33:12 pace

    Close to my all day pace.

  8. RUN
    good Home to AWARE and back 6.01 mi 00:56 09:18 pace

    Other than the continuous rain, this was pretty darn good. Avg cadence was 165! I think cycling at 90rpm helps. Plus the strength work - especially my core seems to connect the upper body and th... read more

  9. VELO
    good Trainer Road - Galena 21.8 mi 01:30 14.5mph pace

    3 x 20 minutes at 90-94% FTP. Pools of sweat! Power spikes when the Beavers hit a run play....which happened more often today than in previous weeks.

  10. swim
    good DPAC Lunch 1600 yd 00:51 56:06 pace

    400 in drills takes a while! Also did 6 x 100 at 25easy/25 hard all in 1:50.

    • Dan R.

      Doesn't it depend on the drill? For instance, that one with really long fins and paddles doesn't take very long at all.

      8 days ago Like

    • Jim

      It takes a lot of effort for me to scull and go forward :-) Fins would help!!

      6 days ago Like

  11. VELO
    good Trainer Road - Ericcson 13.5 mi 01:00 13.5mph pace

    Main fun after some ILT is 4 x 8 spinups at 88-94% FTP. Watching the Nats play like little leaguers increased my watts at times.

  12. FIT
    good Circuit 4 x 9.5 00:20

    Sometimes 9, sometimes 10.

  13. RUN
    alright Nugget Falls 4.14 mi 00:40 09:39 pace

    Kind of tired from last night so I focused more on the view....which was spectacular!

  14. VELO
    good Trainer Road - Berryessa 13.47 mi 01:00 13.5mph pace

    8 x 20 seconds at 200% FTP. Fighting off some calf muscles cramps in the last couple. Watching Paris-Tours....some of these dudes have race 10,000 kilometers in the season. Whoa

  15. swim
    good AGB 1900 yd 00:36 33:02 pace


  16. RUN
    good Glacier Spur - Nugget Falls 5.08 mi 00:50 09:50 pace

    Got this done before any real rain started. I had a similar reaction to Sara's post from yesterday....and I didn't see her post until right now. I love standing at the base of the falls... read more

  17. RUN
    good BRICK Run 1.73 mi 00:15 08:40 pace

    Off the bike then on to the path in front of our house. Glorious!

  18. VELO
    good Trainer Road - Pioneer 11.11 mi 00:45 14.7mph pace

    After a 10 minute warmup, 35 minutes at 80-85% FTP, then.....

  19. swim
    good DPAC Lunch 1500 yd 00:40 46:55 pace

    8 x 25 Ketchup and 8 x 25 Kicking. I feel mellow now.