11511 total / 667 in 2016

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

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  • 37 miles
  • 03:25 time
  • 2350 calories
  • 4 workouts
  • This Week time period


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

    Stretching and foam rolling for recovery.

  2. 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

  3. 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.

  4. 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.

  5. 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.

  6. 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!

  7. 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

  8. 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

  9. 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.

  10. 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.

  11. 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.

  12. 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

  13. 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

  14. 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.

  15. VELO
    great Brick Part 1 10.45 mi 00:41 15.2mph pace

    Part one of the duathlon group's first brick workout. A good ride with the group today.

  16. VELO
    great Duathlon training ride 12.73 mi 00:54 14.2mph pace

    The duathlon training group met tonight for a group ride tonight. It was a good ride, although having just done a leg lift made it interesting. Everyone made the ride, so a good night all around.

  17. FIT
    great Base Lift and Legs 01:00

    A good lift today. Got it done right after the run, and no issues with my knee here, either.

    Box Squats, 60 lb barbell 25 reps 1 set; 90 lb barbell 15 reps 1 set; 150 lb barbell 5 reps 2 sets.
    Sta... read more

  18. RUN
    great 2 Mile test run with Ein 2.03 mi 00:19 09:32 pace

    Easy two mile run to test my knee. Ein enjoyed the run, and it was a good run although there's still a little tightness in my knee. No pain, though. Definitely a good run.

  19. VELO
    great Good Ride 16.54 mi 01:03 15.9mph pace

    I made it to the orthopedics doctor to check my knee out. Same problem as a couple of years ago: cartilage is hammered in my left knee. One cortisol shot later, and a recommendation that I take it ... read more

  20. FIT
    great Base Lift and Arms 01:00

    And a good lift this evening.

    Squats, 50 lb barbell 25 reps 1 set; 90 lb barbell 15 reps 1 set; 150 lb barbell 5 reps 1 set.
    Bench Press, 50 lb barbell 25 reps 1 set; 90 lb barbell 15 reps 1 set; ... read more