19205 total / 772 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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  • 17 miles
  • 04:14 time
  • 1365 calories
  • 5 workouts
  • This Week time period


  1. VELO
    good Commute 14 mi 01:05 12.9mph pace

    Good. I rode 10 in and 4 out. It's a loop. My new gym is awesome. I'm looking forward to teaching in my new space.

  2. Shared Photo

    One of many curious visitors.

  3. swim
    good Post weights 500 yd 00:15:00 52:47 pace

    I did 10 x 50s on 90 seconds. Heart Rate was up there. Nice to swim again.

  4. FIT
    good Arc Trainer and weights 00:40

    Warmed up on the fake runner, then 3 x 5 of pull ups (85 off), dips (same), chest press 90, back extensions, overhead press (15), and 3 planks (60s, 30 x2). Felt good. Can't handle much more yet.

  5. RUN
    alright Tiny Quarry Loop 1.3 mi 00:14:00 10:46 pace

    First run since pulling my calf. Felt okay, probably needs another few days.
    I'll swim or bike later.

    Weight is up to 194 again. I should probably focus on bike and swim while I try to drop 5... read more

  6. FIT
    good Paddling elkorn slough 1 mi 02:00 120:00 pace

    Beautiful area. I paddled hard except for 10 minutes in the middle.

  7. FIT
    alright 00:20

    i have a strained calf from soccer, so this is running for a few weeks.

  8. FIT
    Starting up again 00:30

    pull ups, dips, chest press, overhead dumbbell press, plank and back extensions.

  9. RUN
    good CSM 3 mi 00:25 08:20 pace

    Lifted afterwards.

  10. VELO
    good Easy Spin 8 mi 00:40 12.0mph pace

    Easy Peasy.

  11. VELO
    good Townie to Moms and back. 6 mi 00:40 9.0mph pace

    Mom is doing ok.

  12. VELO
    good Bike leg 11 mi 00:33 19.9mph pace

    Windy but fun to hammer.

  13. RUN
    good First and last run. Hmb du 3.6 mi 00:24 06:39 pace

    The last mile was slow.

  14. RUN
    good St. Francis and back 7 mi 01:03 09:00 pace

    Tough after 4.

  15. RUN
    alright Easy Pre Baseball 2 mi 00:19 09:30 pace

    Sore. Easy Peasy.

  16. RUN
    great Soccer 2 mi

    I love playing soccer.

  17. RUN
    good Carlmont track pre baseball 3 mi 00:24 08:00 pace

    Legs still dead.

  18. VELO
    good Coastal Ride 10 mi 00:55 10.9mph pace

    Mellow. Wet. Ended with a beer at Hop.

  19. VELO
    good Russian Ridge 9 mi 01:25 6.4mph pace

    Beautiful and wet.

  20. RUN
    good Dionysus Dash 3.1 mi 00:22 07:11 pace

    I died bad. It felt good for 10 minutes.