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  1. VELO
    good 52 mi 02:30 20.8mph pace

    LSL/St Paul loop times 2!

  2. swim
    good 1765 yd 00:33 32:34 pace

    LSL open swim... I've never seen the lake so smooth this morning.

  3. RUN
    good 12 mi 01:31 07:34 pace

    One week until Race Day!!!Two loops around the PACKED park and I was feeling great!! Happy 4th!!

  4. VELO
    good 40 mi 02:00 20.0mph pace

    Started at CC rode some flats then into St Charles... Today was all about the run

  5. VELO
    good 10 mi 00:29 21.1mph pace

    Tire issue cut ride short.... Fixed it but now it's time for the pool!!

  6. RUN
    good 8 mi 00:58 07:17 pace

    Wentzville PKWY loop with out and back.... Really needed this confidence boost run b/c I've been slacking on runs and to hit 8 miles under one hour is HUGE for me!! Especially with two races c... read more

    • John B.
      John B.

      Nice pace - you are solid buddy - pace is good! You da man!

      4 days ago Like

  7. swim
    good 2465 yd 00:41 29:16 pace

    LSL swim with Crazy John!! Felt good to get back in the water it's been awhile.

  8. VELO
    good 35 mi 01:36 21.9mph pace

    Rode from house out to O'fallon and back. Head wind was a battle leaving but coming home an advantage!

  9. RUN
    good 6 mi 00:45 07:28 pace

    SIXER to start the week. Really hope the legs come around soon.

  10. VELO
    good 56 mi 02:46 20.2mph pace

    First ride this week also first with Zipp's!! Two st paul/LSL loops

  11. RUN
    good 8 mi 01:00 07:32 pace

    Out and back from hotel... BORING!! Nothing but whse and hotels.

  12. RUN
    good 5 mi 00:37 07:19 pace

    Quick run before dinner!!

  13. RUN
    blah 8 mi 01:05 08:07 pace

    Didn't have the legs or mind for this run. Toughest brick workout I've done and happy to be done!!

  14. VELO
    good 68 mi 03:47 18.0mph pace

    Started at 6:30 from Creve Couer rode through Chesterfield, St Alabans to Six Flags and back. This was a tough rode a lot of climbs and the HEAT.

  15. VELO
    20 mi 00:56 21.3mph pace

    Finally no rain!! Quick ride around town

  16. RUN
    good 6 mi 00:45 07:27 pace

    SIXER around the house felt sluggish due to rain and hot temp.

  17. swim
    good 1760 yd 00:32 31:47 pace

    Boring swim at Gold's!

    • Matt

      But you got some yards in even if it was boring.

      19 days ago Like

  18. VELO
    good 21 mi 01:01 20.7mph pace

    First ride since Alactraz and with the crazy weather had to turn around getting too dark.

  19. RUN
    great Escape From Alcatraz 8 mi 01:00 07:30 pace

    I started out slow and found the legs because I was feeling sluggish. It's a 1.5 flat run to your first climb of steps in which you're shoulder to shoulder. As the pros pass I hear Carfar... read more

    • John B.
      John B.

      Dreams are what make the drive keep going!! Dream big Palo - you'll get there!!

      29 days ago Like

  20. VELO
    good Escape From Alcatraz 18 mi 01:00 18.0mph pace

    The bike course starts with a two mile flat out then a couple climbs on the bike. Nothing too steep, through some parks and one left turn that was 90 degrees. Around this turn all I could hear is b... read more