19020 total / 588 in 2017

To continue to improve on the bike, sneak my 5k time under 6 minute pace, not drown, and kick ass in general.

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  • This Week time period


  1. VELO
    good Chris's long ride 65 mi 04:35 14.2mph pace

    My ass hurts.

  2. VELO
    good Gym run cycle 3 mi 00:12:00 15.0mph pace


  3. RUN
    good Track 2 mi 00:15:00 07:30 pace

    Busy day. After a meeting at the high school.

  4. RUN
    good Easy Dread 2 mi 00:18 09:00 pace

    Did something.

  5. RUN
    good Track Fartlek 3 mi 00:25 08:20 pace

    Straights and corners, probably 10 straights. I'm sore.

  6. VELO
    good Easy Cave Spin 15 mi 01:00 15.0mph pace

    Started with a 2 minute warm up, 20 seconds on and 20 seconds off x 4. Then spun out the hour easy.

  7. RUN
    good Purissima 4.3 mi 00:39 08:57 pace

    I felt a little woozy 20 minutes in but took a short walk break and felt better. Beautiful here with some changed landscapes.

  8. swim
    good Short swimervals 500 yd 00:15:00 52:47 pace

    Just jacking up HR without pulling a leg muscle.

  9. VELO
    good Purrissima northbound Climb 21 mi 01:22 15.4mph pace

    Much better than yesterday.

  10. RUN
    good Soggy Bluffs 4.5 mi 00:45 10:00 pace

    I felt pretty lousy on this one. Try again soon.

  11. RUN
    good Aerobic intervals 2.5 mi 00:25 10:00 pace

    Early. Before school. All the time I'll have today.

  12. VELO
    good Higgins Purissima Loop 21.1 mi 01:23 15.3mph pace

    After 50 minutes, it got kind of tough to maintain cadence 90.

  13. RUN
    good Low and slow 8 mi 01:12 09:00 pace

    I listened to a podcast with Tim Ferris as I moved along. I originally was going to do 6. 8 is long for me right now, but it felt good and the interview made time go quickly, so I extended it a lit... read more

  14. swim
    good SMAC stubby fin swim 1000 yd 00:21 36:57 pace

    This felt really good today. Now I'm tired. Hopefully I'll sleep well.

  15. FIT
    good SMAC endurance sets 00:30

    Lower weights, 10 reps per set. Pull ups, dips, chest press, seated row, dumbbell presses.

  16. FIT
    good SMAC row 2 km 00:12:00 09:39 pace

    Warmin' up. Got warm.

  17. RUN
    good HMB high school track 3 mi 00:26 08:39 pace

    Just after Alex's baseball game. He got the win closing the game in extra innings. He wasn't supposed to pitch.

  18. VELO
    good Easy Cave Spin 15 mi 01:00 15.0mph pace

    Mellow. Legs still fried.