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  • 9 miles
  • 00:45 time
  • 329 calories
  • 2 workouts
  • This Week time period


  1. FIT
    good KB 00:15:00

    Upper body and core only

  2. VELO
    good Trainer intervals 9 mi 00:30 18.0mph pace

    5'wu, 20' (2' easy 30" hard), 5' cd

  3. VELO
    good Trainer 16 mi 00:55 17.5mph pace

    Good ride... Season premiers always make riding more interesting

  4. FIT
    good KB 1 00:25

    Better this week..though tomorrow will be the true test

  5. RUN
    4mi 4 mi 00:43 10:43 pace

    Did not go so well... first mile felt good then the HR monitor started reading low so I picked up the pace... bad idea I should have trusted my gut that said my HR was high and slowed down some. o... read more

  6. VELO
    alright Trainer 8.5 mi 00:31 16.5mph pace

    It went and sometimes that's enough

  7. RUN
    alright 2x800 2.25 mi 00:22 09:54 pace

    Warm up, 2 x 800m w/3' rest, then 60", and cool down.
    Just starting to feel yesterday's lift set in when I started out, which unfortunately was after dark. It gets dark early now.

  8. FIT
    KB #1 00:25

    felt stronger this time... even though its been about a month.

  9. RUN
    blah 3 x 400 1.7 mi 00:17 09:42 pace

    This was rough... for one a week of 14 hour nights is just not great for morale or physical stamina. For another, having slept all day I didn't realize just how hot/humid it was. I was still ... read more

  10. VELO
    great Ironman Spectating 22 mi

    Had a great day yesterday cheering for Christine to become an IRONMAN. She had a great day out there and brought it home strong with a 4:50 marathon. Couldn't be more excited for her well ea... read more

  11. RUN
    alright WP 4 4 mi 00:41 10:15 pace

    Pretty good run... still figuring out what roads are available through the park. Also... hard to do HR paced workout when you don't put on your HRM.

  12. RUN
    good long 3.62 mi 00:38 10:29 pace

    Got a little turned around in the dark on streets I had never run before. But glad I did this. 10% each week, slowly getting longer.

  13. VELO
    alright Trainer 10.5 mi 00:39 16.4mph pace

    not a bad ride, watching the rain fall outside and a movie on TV

  14. RUN
    good Stair climber 2.05 mi 00:22 10:43 pace

    Couldn't sleep last night so at 4 I finally just quit trying and got in a good workout before work.

  15. RUN
    alright Sunday run (delayed) 3.3 mi 00:34 10:15 pace

    This was supposed to feel easy... It didn't.

  16. FIT
    Metcon: Power 00:30

    Good workout tonight... definitely not adjusted back to daytime schedule. Tomorrow could be interesting.

  17. RUN
    good 15" intervals 2.04 mi 00:20 09:49 pace

    5' warm up
    8 x 15" @90%, 60" easy
    5' cool down
    3 nights down, 1 night to go.

  18. FIT
    good Kettle bell #1 00:30

    Good workout.. Will definitely feel all those squats tonight