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  • 57 miles
  • 05:21 time
  • 3535 calories
  • 6 workouts
  • This Week time period


  1. RUN
    good 6 mi 00:44 07:23 pace

    Nice and flat !

  2. swim
    good 2600 m 00:50 30:56 pace

    Pool swim up and down... Rode the bike for five mintues after.

  3. RUN
    good 1.6 mi 00:10:00 06:15 pace

    Right off the bike into a quick run!

  4. VELO
    good 40 mi 01:53 21.2mph pace

    Left from the office LSL/St Paul loop back around the lake and headed home.

  5. RUN
    good 6 mi 00:43 07:13 pace

    Good tunes and feeling great!!

  6. swim
    good 3100 m 01:00 31:08 pace

    Back to the pool! After the ride jumped on the bike for a quick 5 min spin

  7. RUN
    1 mi 00:06:48 06:47 pace

    One lap around the lake

  8. VELO
    72 mi 03:25 21.1mph pace

    Rode from New Town out to LSL/St Paul loop.

  9. swim
    good 1600 m 00:33 33:21 pace

    New Town swim!

  10. RUN
    20 mi 02:38 07:54 pace

    The 2-0.. Started off slow and had to get my head into it this morning. Ran with coach around the lake twice working on salt,GU and drinking Coke. Then ran with James L. from for a couple miles he... read more

  11. VELO
    22 mi 01:05 20.3mph pace

    Rode around the lake then went to the flats and back!

  12. VELO
    good 40 mi 01:55 20.9mph pace

    Late start today left from work and rode the LSL / St Paul loop then rode around the lake to finish up!

    • Matt

      Great ride Richard, strong pace.

      8 days ago Like

    • John B.
      John B.

      Dude - your 20 mph paces are amazing. Keep it up!!

      8 days ago Like

  13. RUN
    6 mi 00:47 07:45 pace

    The heat is back and the shirt is off!!

  14. swim
    2550 yd 00:45 31:03 pace

    Open water swim lake st Louis

  15. VELO
    good 86 mi 04:31 19.0mph pace

    Rode from LSL to New Melle and then out to the LSL/ St Paul loop...long solid week BIG MILES. It's Time for Sunday Funday!!

  16. RUN
    16 mi 02:00 07:30 pace

    Three loops around the lake ran into James L. the guy is nuts! We ran a couple together thank god only a few he's crazy fast!!

    • James L.
      James L.

      You make it look so easy. I cant picture running that fast that long after a long bike ride. You are DA MAN!

      12 days ago Like

    • Luke S.

      Sick long run dude.... 7:30's! Lovin it

      12 days ago Like

    • Matt

      Great running miles as well. Crazy long day!

      12 days ago Like

  17. VELO
    42 mi 02:10 19.4mph pace

    Rode from Creve Ceour over to New Town and back

  18. VELO
    great Happy Hour 41 mi 01:59 20.7mph pace

    Thought about skipping today had a few calls wanting to sit on the patio and drink... Glad I jumped on the bike and got my ride in!! I've heard people have names for their bike so I think I&#x... read more

    • Craig K.
      Craig K.

      Like the name! I did cave in and had bbq and beers but had my longest swim in so far this morning so thought I would treat myself. I swam 1.4 miles this morning just to see if I could go half Iron Man distance.

      13 days ago Like

    • James L.
      James L.

      Seriously people name their bikes?? Like lonely TRI dudes? I should names my running shoes Ales and Lagers.. nice one Bro!

      13 days ago Like

    • Matt

      Speedy miles Richard.

      12 days ago Like

  19. RUN
    6 mi 00:43 07:11 pace

    Ran Lake St Louis course.. I'm loving this weather!!

  20. swim
    2500 m 00:50 32:11 pace

    Open water swim with John B. and his crew at Lake St Louis

    • John B.
      John B.

      I feel so hip - I have a crew :-) Good to catch up with you. After I get back from Springfield, let's ride again!

      14 days ago Like