11558 total / 714 in 2016

Upcoming events: Blister in the Sun on August 4th, and ultimately the Bartram 100 miler in December.

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Keith logged 11558 miles.

Last workout 7 months ago. Help get them back on track!

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  1. FIT
    great 1 Rep Max Bench and DB Flys, ... 00:45

    I did my one rep max work for dumbbell flys and bench press so I can workout my next lifting plan. I also did two sets of dumbbell curls and two sets of barbell curls to get some arm work in.

  2. RUN
    great 5k with Ein 3.1 mi 00:32 10:10 pace

    Ein was not consistent on pace this afternoon, but it was a good run for me. The duathlon went well and my knee seems to be good enough. I'll keep an eye on that, and keep movin forward.

  3. VELO
    great Suppose to be a taper ride 19.22 mi 01:25 13.6mph pace

    The duathlon group's last ride before the race on Saturday. I planned for 10, and ended up going back out for a few extra miles. It was a great group, we had a fun ride. Remember, taper rides ... read more

    • Christy H.
      Christy H.

      Nice Ride. Good luck this weekend.

      7 months ago Like1 person

    • Mike F.
      Mike F. Good Luck
      Good Luck:

      Its addicting. I'm really glad to get back on a bike, a little intimidating at first dealing with the traffic but it really is a lot of fun. Good luck this weekend.

      7 months ago

  4. RUN
    great Duathlon Group 3 miler 3.05 mi 00:31 10:10 pace

    It's taper week for the duathlon training group since our race is on Saturday. So we did a 3 mile run. Along the way, we encountered a large turtle on the side of the running trail, and Ein th... read more

  5. RUN
    great Run Brick 3 mi 00:34 11:16 pace

    Tough run after the ride. I got it done, but I definitely need to work on brick runs some more.

  6. VELO
    great Ride Brick 18.29 mi 01:08 16.1mph pace

    Solid ride on my 18 mile ride today. Followed up with a 3 mile run.

  7. FIT
    great Stretching and foam rolling 00:15:00

    Stretching and foam rolling for recovery.

  8. VELO
    great Duathlon Training Group Ride 18.16 mi 01:23 13.2mph pace

    Hilly ride on the NCR course. We did an out and back ride, with the back half being a bit faster than the out portion. Lots of squirrels with problems deciding where to run, and one snake that fina... read more

  9. VELO
    great Group ride 14.44 mi 01:04 13.5mph pace

    Group ride with some friends. Not bad a ride, a couple of tough hills and lots of rolling hills on the route.

  10. RUN
    great 4 miler with Duathlon group 4.12 mi 00:43 10:22 pace

    A good 4 miler with the duathlon training group. Ein enjoyed running with me and another runner. Good miles toward the end of the training program.

  11. VELO
    great 10 mile hill ride 10.2 mi 01:02 9.9mph pace

    Easy ride this morning at the NCR route, so it was all hill work. Good ride, and good for making me face down hilling on a bike.

  12. VELO
    great Hour Ride 16.46 mi 01:00 16.4mph pace

    I'm getting a little faster. Good ride today squeezed in between some things I needed to do. Have a good week, everyone!

  13. RUN
    great Duathlon Training Group Run 3.73 mi 00:38 10:06 pace

    We had a good run tonight. I got a nice run in, and spent some time focusing on foot strike and posture. Ein enjoyed the run, too. He really does enjoy meeting everyone at the group runs, and getti... read more

  14. VELO
    great Afternoon Ride 35.62 mi 02:13 16.0mph pace

    I'd planned to ride through a 'hill riding' clinic this afternoon, but forgot a couple of things I needed to ride. So I headed home, got my gear together and headed out to get my mil... read more

  15. RUN
    great Morning Run with Ein 4.02 mi 00:40 09:52 pace

    Morning run with Ein. Not a bad four miler. Keeping things short while I get used to the new shoes. Ein enjoyed the run.

  16. RUN
    great 3 miler with the Duathlon Group 3.01 mi 00:29 09:44 pace

    Good run with Ein and the duathlon training group. Good run in the rain with great people.

  17. RUN
    great 4.02 mi 00:39 09:34 pace

    4 miler with Ein this morning. I had my first calf cramp in quite a while, so I had to walk run the last mile or so. Ein was happy to get out and enjoyed the run.

  18. FIT
    great Lift and Core Workout 01:00

    Squats, 60 lb barbell 25 reps 1 set; 90 lb barbell 15 reps 1 set; 150 lb barbell 5 reps 1 set.
    Bench Press, 60 lb barbell 25 reps 1 set; 90 lb barbell 15 reps 1 set; 150 lb barbell 5 reps 1 set.
    Bu... read more

  19. RUN
    great Two with Ein 2.03 mi 00:20 10:03 pace

    Ein was not thrilled that I left for the brick workout without him, so when I got home I got him ready and we headed out for a couple of miles through the neighborhood. Ein enjoyed the run, and got... read more

  20. RUN
    great Brick Part 2 1.53 mi 00:16 10:09 pace

    A short run after the ride to help the group get used to transitioning from bike to running. Good work. First run in my new running shoes. Mizuno has another great shoe in the Wave Sayanora 3's.