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  • 34 miles
  • 04:33 time
  • 3653 calories
  • 7 workouts
  • This Week time period


  1. RUN
    good BBridge 3.55 mi 00:35 09:51 pace

    It was raining, but it wasn't all that bad. This felt faster than it was but that was due to a higher than normal cadence. Avg cadence was 165 with my fastest mile at 167. Felt like easy ru... read more

  2. swim
    good Saturday Masters 1400 yd 00:40 50:17 pace

    200 SKIPS and then 16 x 25 with lots of underwater dolphin.

  3. VELO
    good Trainer Road - Birch 10.36 mi 00:45 13.8mph pace

    Low power, high cadence.

  4. RUN
    good TBT - BBridge 3.7 mi 00:36 09:43 pace

    No gps, no watch. Guessing on the distance and time, but I have enough experience to know that I'm pretty close.

  5. swim
    good AM DPAC 1200 yd 00:22 32:15 pace

    Theater tickets force morning swim! Went in search of Lava Pants, but didn't see him.

  6. VELO
    good Trainer Road Haku 13.58 mi 01:00 13.6mph pace

    Recovery Week! 6 x 20 seconds at 200%+ FTP. Watched some UCI track cycling. It's kind of fun to try and figure out what the heck is going on.

  7. swim
    good Continuous 2000 2000 yd 00:35 30:56 pace

    This did happen even though I failed to start my Garmin. Pleased that when I start struggling, my mind immediately goes to form, form, form.

    • Jim

      Also, I didn't wear floaty jammers (aka Lava Pants)

      6 days ago Like

    • Jim U.
      Jim U.

      What do you think of turning the golf swing into hip drive for swimming?

      6 days ago Like

    • Jim

      I think I'd probably swim hard right into the trees.

      6 days ago Like

    • Jim U.
      Jim U.

      I didn’t think of that. I would never swim straight. And swear a lot.

      6 days ago Like

  8. VELO
    good Trainer Road - Galena 22.35 mi 01:30 14.9mph pace

    3x20-minute Sweet Spot efforts between 90-94% FTP with 4 minutes of recovery between intervals. The third one took some focus. I thought about kicking everyone's butt....and that helped :-) ... read more

  9. swim
    good Saturday Masters 2800 yd 01:07 42:06 pace

    We had 9 swimmers in the pool, which was fun! I finished the 3 x 200 build set with a 3:10. I was happy with that.

  10. VELO
    good Trainer Road - Ericcson 13.96 mi 01:00 14.0mph pace

    4 x 8 spin-up intervals at 88-94% FTP. That and some track cycling from Milton, Canada.

  11. RUN
    good BBridge 3.85 mi 00:40 10:23 pace

    A little slow going over the snow & ice passages....but there were only 3 of those! Fifty degrees out and I'm running in shorts, a long sleeve shirt with the sleeves rolled up and a light... read more

  12. swim
    good Thursday Masters 2400 yd 01:00 44:00 pace

    Had an 8 x 100 set. Odds, free 90% effort. Evens, IM. My odds were 1:33, 1:31, 1:31 and 1:28. I am pleased with that.

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

    8 x 20 seconds at +200% FTP. I can do these short bursts, it's the long sustained power I lack....but I'm working on it.

  14. I'm glad today is Shabbos as I need a day of rest.

  15. swim
    good DPAC continuous 1850 yd 00:32 30:39 pace

    Pretty steady and solid 1:45's. If I could get those down to 1:16, I'd be like Coach Kristen. I'm not holding my breath though.

    • Jim U.
      Jim U.

      I've demonstrated that holding my breath doesn't work.

      12 days ago Like

    • Jim

      I was doing some kick drills with a snorkel and it is really interesting to witness how high my body got in the water when I held my breath vs. when I exhaled fully.

      12 days ago Like

    • Jim U.
      Jim U.

      Yes, and that’s why I was trying to forcefully exhale last summer. But I think there’s too much movement up and down that way. So now I’m trying to relax my breath but keep pressing down at a consistent depth.

      12 days ago Like

  16. RUN
    good Fieldhouse 5.35 mi 00:50 09:20 pace

    Just keep the legs moving.

  17. VELO
    good Trainer Road - Pioneer 16.4 mi 01:07 14.6mph pace

    45 minutes at 80-85% FTP. Now I only have to do this for 3+ hours in May :-)
    Coordinated with Zwift, so I had one sprint too. Added some extra minutes for a cooldown. If Sky does it, it can&#x... read more

  18. swim
    good Saturday Masters 1900 yd 01:00 55:34 pace

    Fun work with DBoot, AMorr and JoBur. We had a set that we did 4 times that started with a 25 sprint. Fun to race those guys.

  19. RUN
    good Riverside MRS 3.88 mi 00:40 10:18 pace

    Kind of slow going because of winter conditions. Felt good to get out in it though.

  20. VELO
    good Trainer Road - Tunnabora 13.84 mi 00:59 14.2mph pace

    5 x 7 cadence ladders at 84-92% FTP. Watching UCI track cycling reruns helps!