16979 total / 1438 in 2017

Stay healthy, have fun, run and bike a lot. Swim occasionally!

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  • 14 miles
  • 02:11 time
  • 1678 calories
  • 4 workouts
  • This Week time period


  1. VELO
    alright shorty 7.26 mi 00:33 13.4mph pace

    Not much to see here. Probably the last bike before the tri Saturday. Legs didn't feel like I hoped they would. I'm hoping they'll feel fresher in a couple of day. Happy humpday.

  2. swim
    good 1100 1100 yd 00:26 42:19 pace

    No running to the pool today, just a car ride. It was good today to get a solid 500yd swim in. Have a good one.

  3. swim
    good 1200 1200 yd 00:28 41:14 pace

    After running 2.5 miles to the pool, I was plenty warmed up. A quick rinse in the shower then off to the pool. Back to yards in the pool for the fall/winter/spring. Last week to swim before my spri... read more

  4. RUN
    good to/from pool 5.55 mi 00:44 07:56 pace

    2.5 miles to the pool in 20.05, then swam 1200 yards, home 3.05 miles in 24.01. Nice morning with temps in the low 60s. I wore the tri shorts again so I wouldn't have to change to swim. Nice z... read more

  5. VELO
    good road ride 20.51 mi 01:06 18.7mph pace

    First outdoor ride of the summer. I thought maybe I should get one in before next weekend's tri. :) Super morning with temps in the mid 50s and sun shining. It did feel good to get on the road... read more

  6. RUN
    good 10k 6.2 mi 00:47 07:33 pace

    After a warm up with my son, I was ready to go by myself. Nice 10k to round out the day. Happy Saturday.

  7. RUN
    good w/Lincoln 1.31 mi 00:12:48 09:46 pace

    Just a short run with my 6th grade son. He's running xc for the first time. He doesn't really like the distance. He had his first practices Wed & Thurs. I told him if he didn't r... read more

  8. VELO
    good Blender (mini version) 17.31 mi 01:00 17.3mph pace

    I kind of like (not) the @thesufferfest app. I can choose a different workout each day. Today was the Blender (mini version). There were long and short intervals, "pain shakes" and a time... read more

  9. RUN
    good strides 4.5 mi 00:35 07:40 pace

    A short one in the fantastic weather. 54F again this morning. Strides in the last mile helped bring the overall pace down a bit. Happy Friday eve!

  10. VELO
    good trainer 17.02 mi 01:02 16.4mph pace

    An hour on the trainer with @thesufferfest Power Station. 11 intervals of power, lower cadence, more intense. Not much over threshold pace though. Happy camel day.

  11. RUN
    good hour 8.05 mi 01:03 07:48 pace

    Fantastic weather this morning with 54F temps and a bright moon to light the way. What a change from a month ago when it was light at 05.30! It was dark the entire run today. After about three week... read more

  12. VELO
    good Longer ride 22.26 mi 01:24 16.0mph pace

    Nice Sunday morning long ride on the trainer. Legs a bit tired after this one even without super high intensity.

  13. RUN
    good shorty 4.25 mi 00:32 07:32 pace

    An amazing morning outside at 54F, bright sunshine and no breeze. Nothing special today, but I threw in some pick ups. Happy Saturday.

  14. RUN
    good from pool 2.65 mi 00:21 07:44 pace

    Just a tad faster than the pace to the pool. Nice headwind for the first mile home! Happy Friday.

  15. swim
    good quick 1k 1000 m 00:25 40:10 pace

    After a warm-up of running about 2.5 miles to the pool, I hopped in and swam a bit.

    I wore my tri shorts so I wouldn't have t... read more

  16. RUN
    good to pool 2.41 mi 00:19 07:48 pace

    I sure enjoyed the cool, 54F August temps this morning. Stiff wind made it feel fall like. The pool is closed next week for unexpected roof maintenance. With a tri two weeks away, I'm not exci... read more

  17. swim
    good 75s 1200 m 00:34 45:35 pace

    75s on tap this morning.
    2x100 free
    10x75 ~30s rest

  18. VELO
    good To Get to the Other Side 20.06 mi 01:12 16.7mph pace

    More base building work. My legs have been tired lately when running so I decided to back the intensity off on the bike workouts. Nice to ride a bit longer again today. Happy hump day.

  19. swim
    good last one in the pool 1700 m 00:47 44:33 pace

    There were quite a few lanes being used when I got to the pool. When I finished, I was the only one in the pool. Ha. I'm not too speedy these days, need to keep after it.
    10x5... read more

  20. VELO
    good zap 20.26 mi 01:15 16.2mph pace

    Another new @thesufferfest base-building video on tap today, "To Get To The Other Side". Varying efforts and cadence, all below threshold. Just what I needed today. It was a nice way to e... read more