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  • 30 miles
  • 04:49 time
  • 5005 calories
  • 4 workouts
  • This Week time period


  1. RUN
    good Spokane WA 6.5 mi 01:07 10:18 pace

    Trail run

  2. RUN
    good work to home 6.5 mi 01:01 09:23 pace

    Commuted from work to home.

  3. RUN
    good Commuted to work 6.5 mi 01:03 09:41 pace

    Ran to work on a shweaty morning.

  4. RUN
    good Commuting 10 mi 01:38 09:48 pace

    Commuted to / from work.

  5. RUN
    great To Plaza and back via Trolley... 10.5 mi 01:45 10:00 pace

    Ran while Nick rode his bike. Great heat conditioning. Best run in a long time.

  6. RUN
    great Plaza and back 10 mi 01:45 10:30 pace

    Ran to the Plaza and back

  7. FIT
    great KFC 00:25

    Quick weight lifting/stretching set.

  8. RUN
    great Commuting 10.5 mi 01:50 10:28 pace

    Ran to/from work

  9. FIT
    great KFC 00:20

    Lifted weights - legs only before swimming. Stretching & rolling too.

  10. swim
    good KFC 4400 yd 00:59 23:44 pace

    Solo swim before running home. Nice to know I still got some speed.

  11. RUN
    good Run to work and back 10 mi 01:45 10:30 pace

    Run to work went fine. Run home with the heat index of 102* didn't. Got my run/walk routine practiced. Got some more heat conditioning.

  12. RUN
    good KUMC to Home 7 mi 01:13 10:25 pace

    Ran from work to home.

  13. swim
    blah KFC 800 yd 00:11:00 24:11 pace

    Short solo swim after weights. Felt lousy - after effects from dehydration yesterday. Hoping I get over it soon.

  14. FIT
    great KFC 00:40

    Stretching, core, arms, legs, and back.

  15. RUN
    great Blue River Trail 6 mi 01:08 11:20 pace

    Rain trail with Brandon. Melted the last half. The humidity was gnarly.

  16. VELO
    great Corporate Challenge 18 mi 00:53 20.4mph pace

    Joined KUMC Corporate Challenge Coed Triathlon team at the last minute (their biker backed out). I was pleased with the pace. I especially like not feeling destroyed after an event. I may have to ... read more

  17. FIT
    great KFC 00:45

    Lifted weights, core, back, legs and stretching.

  18. RUN
    good Gym to home 5 mi 00:51 10:11 pace

    More heat conditioning and hills.

  19. VELO
    good KC to Lawrence 40 mi 03:40 10.9mph pace

    Rode with Danny from KC to Lawrence. Longest ride for him.

  20. RUN
    alright Commuted 10.7 mi 01:50 10:16 pace

    Ran to and from work.