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  • 24 miles
  • 02:30 time
  • 1920 calories
  • 2 workouts
  • This Week time period


  1. swim
    good Tuesday Masters 2300 yd 01:00 45:54 pace

    A little bit of this and a little bit of that. Then, into the hot tub!

  2. VELO
    good Trainer Road - Eclipse 22.5 mi 01:30 15.0mph pace

    3 X 20 minute sweet-spot intervals. Uff da!

  3. swim
    good Saturday Masters 2500 yd 01:02 43:38 pace

    Had to cut out early, but fun time swimming in circles with Jamie, Tracy and Sam!

  4. VELO
    good Trainer Road - Carson 14.9 mi 01:00 14.9mph pace

    Six intervals focused on lower cadence but higher power. Simulated climbing.

  5. RUN
    good Field House Intervals 4.4 mi 00:38 08:34 pace

    7 x .22. I'm pretty sure if I work at it, I can get my 800 time down to 3 minutes. So, that leaves 4 minutes and change for you other three guys to split up for your 800. The record is in s... read more

    • Scott M.
      Scott M.

      Did you find the 800 mark on the railing?

      6 days ago Like

    • Jim

      No, but that would be good to know for 800 repeats.

      5 days ago Like

  6. VELO
    good Trainer Road - Ericsson 14.3 mi 01:00 14.2mph pace

    4x8-minute Spin-Up intervals in the Sweet Spot power range (88-94% FTP) where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the follow... read more

  7. I was at the new Valley Library and Facebook told me "Sara Raster is nearby". Could she be at the pool??

    • Sara R.
      Sara R.

      Haha! That FB app is so creepy (I wish I knew how to turn it off). No, I was not at the pool, I was probably at the Post Office, Carrs, or the bank at that point! :o)

      8 days ago Like

    • Show 3 more comments...
    • Jim

      Every time I go to church, my phone says "DJ Thomson is nearby." Well, yes. I'm in her neighborhood.

      8 days ago Like

    • Scott M.
      Scott M.

      Why doesn't my FB do this??? I know... "settings". I'm clueless, and okay with the fact that it doesn't. I just feel left out. And I would actually like to know when JG is nearby, because that means he is probably using my DPAC locker.

      8 days ago Like1 person

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

    My favorite part was the 300 IM. After that it was a 300 free (100 easy, 100 med., 100 fast). I was gassed after that.

  9. FIT
    good Pumping Up 00:50

    I was like a wee girly man with the big green band trying to do pull ups. But hear me now and listen to me later, the rest of it was good.

  10. I'm really confused. What the hell was going on at tricamp tonight? Jamie leaves town and you all run 10 minute miles and forget how long the pool is? WTF?

    • Scott M.
      Scott M.

      Shhhhhhh. Just don't tell Jamie.... or anyone else.

      10 days ago Like

    • Sara R.
      Sara R.

      Mums the word....
      And, HEY, you don't get to critique tricampers if you aren't in the tricamp...(That's a rule, in case you didn't know it). ;o)

      10 days ago Like

  11. RUN
    good Field House 3.52 mi 00:30 08:31 pace

    Kind of easy zone 2 run.

    • Jim U.

      You're getting faster at easy.

      10 days ago Like1 person

    • Jim

      Or it furthers my theory that my watch is lying to me.

      10 days ago Like

    • Jim

      Actually, Garmin says I was in Zone 3.4. Either way, it felt very doable.

      9 days ago Like

    • Jim U.

      Good, that might be your half marathon effort level.

      9 days ago Like

  12. VELO
    good Trainer Road - Antelope 21.6 mi 01:30 14.4mph pace

    5 x 10 minute sweet spot intervals with 5 minute breaks in between.

  13. swim
    good AM Masters 4750 yd 02:00 44:27 pace

    That was tiring. I do like when the clock gets to 8:40 or so. At that point, I know I've got it licked.

    • Dan R.

      Pushing three miles! Nice. I also found it inspirational that you were reconsidering the 5:30 AM thing. Those hours are the ones that will eventually make us monsters. The good kind.

      12 days ago Like

  14. VELO
    good Trainer Road - Monitor 14.8 mi 01:00 14.8mph pace

    This workout included six 6 minute sweetspot intervals.

  15. swim
    good Thursday Masters 2450 yd 01:02 44:32 pace

    Coach Strong had some aggressive intervals for us. TMorr and I tried, but it wasn't going to happen. Still, lots of swimming and not a lot of breaks (thanks TMorr)!

  16. RUN
    good Indoor Track Repeats 4 mi 00:34 08:25 pace

    Warmup mile then 6 x .24 all at around a 6:30 pace. Then a cool down. Love the Dimond Park Fieldhouse on such a nasty day!

  17. I just signed up for Superseal which is in San Diego on 3/20. It's run by Ironman and is an Olympic distance event. March 20 is the Sunday before the first day of Spring Break. Tickets on D... read more

    • Tommy T.

      Sounds fun...but that's the last day of our break.

      14 days ago Like

    • Dan R.

      Tempting. Region basketball's the weekend before and if things go REALLY well, state's that weekend. Ketchikan girls will be a juggernaut though, I'm afraid.

      14 days ago Like

  18. VELO
    good Trainer Road - Goddard 13.7 mi 01:00 13.7mph pace

    Fifteen minutes of individual leg drills, 10 form sprints of 30 seconds, 2 speed endurance intervals of 6 minutes.

  19. swim
    good PM Masters 2400 yd 01:00 44:00 pace

    Split a lane with Jamie which was fun....not that either of us is competitive :-) Coach Thea had the reins tonight. I could learn a lot from her. Rethinking the whole 5:30 am thing......

  20. FIT
    alright Strength at the pool 00:45

    I'm still kind of tired from the weekend.