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  • 1 miles
  • 00:45 time
  • 475 calories
  • 1 workouts
  • This Week time period


  1. swim
    alright pool 1800 yd 00:45 44:00 pace

    500yd warm up
    6x(150yd pace, 25yd hard, 25yd recovery)
    100yd cool down

  2. VELO
    alright home 8.72 mi 00:36 14.4mph pace

    Ppptttttthhhhhppppttttt,,, I'm tired....

  3. VELO
    good work 12.86 mi 00:52 14.8mph pace

    Had a good tire, new tube, spare tube, patch kit with patches, and head light, all things i needed last night, but didn't have. Legs tired from yesterday but nice ride to work with couple bonu... read more

  4. swim
    alright Pool 2100 yd 00:50 41:54 pace

    For some reason was feeling yesterdays run, bike, bike, run, run, run, bike... But at least it helped work out the tightness.
    500yd warm up
    8x (150yd pace, 25yd hard, 25yd recovery continuous swim)

  5. VELO
    alright misc 2 mi 00:10:00 12.0mph pace

    not go into it...

  6. VELO
    alright Night ride home 8.72 mi 00:51 10.3mph pace

    That was fun. Rear tire flated, forgot to put new spare tube in bag, patch kit out of patches. So rode last 7 miles on flat tire. Oh, and it was after dark and i didn't have my head light (did... read more

  7. RUN
    alright Up hill warm down post TT w/ RTR 1.78 mi 00:21 11:43 pace

    Run from Doyle's post group run with RTR back to Hack. Can an up hill be a warm down? that one about killed me

  8. RUN
    good Thirsty Thursday w/ RTR - bee... 6.82 mi 00:56 08:09 pace

    Between heat, morning hill workout, and bike commute this was tough one. But ran Lyndhurst hill strong, and endured long climb back up Beekman. Thank god for the water angel Jay (and of course our ... read more

  9. RUN
    good down hill warm up pre thirsty... 1.75 mi 00:14:28 08:16 pace

    Run to Doyle's pre group run with RTR from Hack

  10. VELO
    good Commute into work hauling tra... 8.65 mi 00:35 14.8mph pace

    Damn. It's a broiler out there. Felt hills after this mornings RTR hill workout

  11. RUN
    good Breakfast hills w/ RTR 4.52 mi 00:41 09:07 pace

    Good hill workout with Thursday morning RTR crew

  12. RUN
    alright pump 3.32 mi 00:28 08:31 pace

    getting warm out...

  13. VELO
    good ride to work hauling trailer 9.83 mi 00:42 14.1mph pace

    Bit slower than usual but not bad considering i was hauling trailer behind me without 20Lbs of gear in it. Got up all the climbs in my big ring though

  14. RUN
    alright Pump run 3.34 mi 00:27 08:05 pace

    just getting it in

  15. swim
    alright pool 1800 yd 00:50 48:53 pace

    eh, it was early, it was wet...
    500yd warm up
    6x(150yd pace, 25yd hard, 25yd recovery)
    100yd cool down

  16. VELO
    good Short hill ride/Commute 19.82 mi 01:20 14.9mph pace

    Gotta love when a short ride also gives you a chance to practice changing flat tires. At least that stupid little pump gave a good workout. And only having 85psi in the rear tire added some nice re... read more

  17. swim
    alright pool 2100 yd 00:50 41:54 pace

    Better than last Friday, but still just dragging along. This week was just too emotionally and mentally draining. Regroup this weekend and back at it.
    500yd warm up
    2x(2x200yd, 2x100yd, 2x50yd)
    200... read more

  18. RUN
    good Thirsty Thursday new course 6.48 mi 00:53 08:08 pace

    Course very similar but did not like the finishing stretch. Not doing that again. Several dangerous intersections and road itself too narrow with too much traffic and not very safe. Going back to o... read more