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  • 9 miles
  • 03:12 time
  • 1898 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good Riverside Tempo Victory! 3.5 mi 00:30 08:35 pace

    No bonking today! Twelve minutes at 8:10. That felt really good!

  2. RUN
    blah Tempo BONK! 1.02 mi 00:09:30 09:18 pace

    Should have eaten that protein bar when it was offered to me. After a mile warmup, i was kind of cooked due to poor diet. Oh well, tomorrow is another day :-)

    • Jim U.

      I have felt my body suddenly switch to fat burning mode in the middle of a run, kind of a nausea for five or ten minutes. But then it goes away and I can run on stored glycogen for a while. It's the secret to ultra distance racing.

      about 14 hours ago Like

    • Jim

      I think I was hitting doughnut burning mode.....not good.

      about 14 hours ago Like

  3. swim
    good Auke Lake Coffee Break 2828 yd 01:12 44:49 pace

    Joy, rapture. It's a three doughnut kind of day!

  4. RUN
    good Auke Lake 3.1 mi 00:30 09:40 pace

    Ran with the metronome at 170 and managed to stay on it the whole time. I even got to a place where I was running at 170 and not paying attention to the beep, beep, beep.

  5. FIT
    good Day 6 00:50

    I think this is helping.

    • Jim U.

      I had an epiphany on the run at CdA: swim, bike, and run, all three benefit greatly from a strong, plank-like core position.

      3 days ago Like

    • Jim

      What I'm finding is that I am waking up muscles that I didn't even know I had. I then sense that I am recruiting them when I am swimming and running. It's hard to think about rotation and core power while swimming if I'm not sure what those muscles are or what they feel like. Progress!

      3 days ago Like

  6. RUN
    good Skagway 7.01 mi 01:05 09:18 pace

    From downtown to Dyea Rd and up....and back. Dyea Road is all uphill and into the wind the first mile. But it's worth it on the way down! Last 3 in 8:30, 8:45 and 8:56. Slowed down because... read more

  7. RUN
    good Whitehorse Pace Run 3 mi 00:25 08:27 pace

    Along the river trail to the first part of the Yukon 1/2 Marathon...then turn around and come back.

  8. RUN
    good Auke Lake - UAS 3.1 mi 00:29 09:30 pace

    Working on cadence. Average was 168. Having the metronome on my watch is good, but I wish it was louder or provided an electrical shock.

  9. RUN
    good Wednesday Track - Fun in the ... 4 mi 00:52 13:03 pace

    5 x 400 all around 7:03 pace. Worked on cadence too.

  10. swim
    good Auke Lake 2271 yd 00:49 37:58 pace

    Oh what a beautiful morning....oh what a beautiful day......

  11. RUN
    good Auke Lake 3.01 mi 00:29 09:34 pace

    Nice just to run an easy 3 miler.

  12. FIT
    good A light day 00:20

    I'm feeling pretty wiped from yesterday. Did some stretching to loosen my back up. Had some quality hot tub time too. #dpacrules!

  13. RUN
    good Herbert and some Windfall 12.01 mi 02:03 10:11 pace

    In and our of Herbert only netted 8.3 on a high water day. So....on to Windfall for a bit. Pretty much all Z2 with an avg HR of 127. Last mile in 8:37 once I got on to the road.

  14. swim
    good Big Lake 3000 yd 01:11 41:45 pace

    Great swim around most of the lake. Beware the Beaver Pond :-) Nice not to have to worry about getting to work.

  15. swim
    great Auke Lake 2527 yd 00:53 36:34 pace

    Sixty-five degrees in the water! Feeling the glow!!!

  16. FIT
    good Day 5 - Committed 00:46

    I'm either committed or I should be committed for doing dryland indoors on such a wonderful day.

  17. swim
    great Auke Lake 2108 yd 00:44 36:58 pace

    That was GREAT! My SWOLF dropped to 50 as I was thinking about rotation, core power, long smooth strokes, high elbow catch, finishing the stroke, pointing my toes, doughnuts, breakfast burritos, c... read more

  18. RUN
    good Wenesday Track 4.99 mi 01:06 13:10 pace

    7 x 400 at an average of 7:08. AMorr did 10. I thought I'd do 6 but pushed it to 7. I believe these are all better than in previous years, but it would be good to have a flat 5k or 10k to g... read more