17926 total / 448 in 2016

1) Recover from my fibular fracture 2) Improve my swimming technique by getting my butt in the pool more often 3) Stretch Goal: Qualify for Boston!

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  • 7 miles
  • 00:22 time
  • 234 calories
  • 1 workouts
  • This Week time period


  1. VELO
    blah 4 x 10 steady state - FAIL 7.11 mi 00:22 19.2mph pace

    This was supposed to be another 4 x 10 min day but this cold is kicking my tail. I did the first interval and was completely shot. Guess I should have stayed in bed today. Hopefully tomorrow is bet... read more

    • Penny R.
      Penny R.

      You never know - sometimes you can exercise through a cold and sometimes it is just better to stay in bed. HOPE THE COLD GOES AWAY FAST!!

      1 day ago Like1 person

  2. VELO
    good Rollin' down the TrainerRoad 28.46 mi 01:30 19.0mph pace

    Today's workout was 3 x 15 min @ steady state power. I tried a new workout on TrainerRoad that incorporated this interval set. It was boring. Far too long of a warm up (25 minutes) and 8 min r... read more

  3. swim
    good Beat the snow swim 2250 yd 00:56 43:27 pace

    Cranked out another swim test prep workout before the snow started. I think I've dialed in 1:50/100 for the main test set. Today's swim went pretty well. It was almost a carbon copy of my... read more

  4. VELO
    good TrainerRoad - Darwin, again 20.07 mi 01:00 20.1mph pace

    Same 4 x 10 min steady-state intervals as yesterday. I dropped the power slightly to the lower end of my target range. Yesterday was at the top end and I was feeling it today. Legs were tired. I gu... read more

  5. VELO
    good TrainerRoad - Darwin 19.87 mi 01:00 19.9mph pace

    Used the TrainerRoad application today for the first time. It has a ton of workouts built in, and even some that go along with the Sufferfest and other videos. Very well done. Today's workout ... read more

    • Kristen

      I've been using it for a few weeks. I'm looking forward to a "free ride" day on the plan to pick my own workout. Nice spin!

      8 days ago Like1 person

    • Show 3 more comments...
    • Tracy

      Sweet spin, Steve! We need to get together for some riding...indoors or out!

      7 days ago Like1 person

    • Steve R.
      Steve R.

      For sure, Trace. Today marks the 2nd day I've been able to clip out unassisted on my "recovering" leg. That has to mean an outdoor ride isn't too far off!

      7 days ago Like1 person

  6. swim
    good Swim Test Prep 1850 yd 00:47 44:38 pace

    Good swim test prep session today. Trying to dial in my "test" pace. Did the 400 @ 1:51/100, which is pretty good for me. The 200s today were a bit too fast (1:45 and 1:49/100) to hold fo... read more

  7. VELO
    good Steady State Intervals 3 x 12... 21.24 mi 01:04 19.9mph pace

    This was supposed to be Sunday's workout, but since I am going camping this weekend I was going to miss it. So, decided to forego my swim and get this one done instead. I could definitely feel... read more

  8. VELO
    good Steady State Intervals 4 x 10... 23.05 mi 01:10 19.7mph pace

    Today begins a steady-state block of training. The power ramps up a bit to just below threshold and the overall time gets longer. Today's intervals were 10 min @ 5:00 rest. I mixed up the cade... read more

  9. VELO
    good Zwift - Endurance Miles 20.29 mi 01:01 20.0mph pace

    Steady tempo today with a couple sprints and one good charge up a hill thrown in for good measure.

  10. swim
    good Morning Swim 2500 yd 00:55 38:50 pace

    The swim felt good today. Nothing too intense, just some good steady-paced efforts.
    Had very consistent 100 splits during the 400s (1:57 x 3, 1:56)
    Here is the run down:
    200 w/u
    600 drills
    4 x... read more

    • Tracy

      Nice! I so need a swim!!! :)

      15 days ago Like1 person

    • Steve R.
      Steve R.

      I know there is a river where you are...get in it! :)

      15 days ago Like2 people

    • Garth A.
      Garth A.

      Steve, that might be tough, there'd be an international incident with the Polish Coast Guard having to pull a Montoycycle from the river. Nice, nice swim Steve!

      15 days ago Like1 person

  11. VELO
    good Tempo Ladder 20.08 mi 01:00 20.1mph pace

    Today's workout was a progressive ladder starting out pretty easy and ending...a bit harder. I held the top end of the range during each segment. I was huffing and puffing pretty good by the e... read more

    • Tracy

      I wouldn't call that sad, I'd say it's pretty impressive! Nice spin, my friend!

      15 days ago Like1 person

  12. VELO
    good Zwift Withdrawal Spin 18.31 mi 00:57 19.2mph pace

    Zwift was down this morning so couldn't get on to the app. Had to settle for some Sufferfest. Did the first hour-ish of The Blender. Nice mix of steady tempo with some sustained attacks with a... read more

  13. VELO
    good Cool down 2.42 mi 00:08:02 18.1mph pace

    Due to my lack of attention to detail, I failed to double check that the Garmin software actually uploaded the workout I created yesterday and sent to the device. Perhaps next time I'll just h... read more

  14. VELO
    good Tempo 1x40 min + 7x20 sec stomps 17.62 mi 00:52 20.4mph pace

    Extending the interval a bit today. My leg is pretty sore today as Ozzy (our American Bulldog) leveled me yesterday while we were playing in the yard with a direct hit to my fracture site. Average ... read more

    • Tricky T.
      Tricky T.

      Ozzy!!! That stinks, hope it doesn't set you back. Workout looks good.

      19 days ago Like1 person

    • Steve R.
      Steve R.

      It is just feeling banged up today. I think it will bounce back OK. I had a feeling that would happen if I kept playing with him. Guess I should have listened to my common sense. :)

      19 days ago Like

    • Tracy

      Great power output!!! Watch that hound, it would be a shame for him to cause a setback!

      19 days ago Like1 person

  15. Just entered the lottery for the 2016 NYC Marathon. Now it is just a waiting game until 08MAR. Bring on NYC!

  16. swim
    good Swim Test Prep 2200 yd 00:55 43:56 pace

    Today was a practice test before I do the real thing in a few days. Just like on the bike, the "test" is to set training paces in the pool. I put my actual times in brackets below. Here w... read more

  17. VELO
    good Tempo 1 x 30 min + 5 x 20 sec... 20.12 mi 01:02 19.6mph pace

    Another strength workout. I have been increasing my time in the next lower gear (and hence, lower cadence) over the past few workouts. I was able to hold it for the last 10 minutes this time. I... read more

    • Tracy

      Yowzah!!! Can't wait for you to drag my ass all over Quabbin and Battenkill. Hopefully, I'll be able to hold on!

      22 days ago Like1 person

    • Steve R.
      Steve R.

      Don't get your hopes up. These tempo intervals aren't too hard. The steady state and power intervals in the coming months are a different story, however. Stay tuned! :)

      22 days ago Like1 person

  18. VELO
    Zwift - Tempo 1 x 30 again 19.81 mi 01:00 19.8mph pace

    Another low-cadence day in Watopia. 15 min w/u and c/d with a 30 minute tempo spin in between. My legs are tired after 3 days in a row of this kind of workout. I can't wait to get outside!

    • Tricky T.
      Tricky T.

      3 days in a row is great. When's the next checkup?

      24 days ago Like1 person

    • Steve R.
      Steve R.

      Tricky, after I saw him 6-weeks post injury he said I didn't need to see him again unless something bad happened and it started really hurting or was reinjured. He told me to do activities as tolerated and if it starts to hurt, I need to back off. So, he's trusting me to do the right thing. Silly doc. :) I still think it will be at least a few weeks until I can think about running again given how it feels now.

      24 days ago Like1 person

    • Tracy

      Another great spin, you're gonna crush the early season bike races!

      24 days ago Like2 people

  19. VELO
    good 1 x 30 min Tempo + 5 x 20 sec... 17.14 mi 00:52 19.9mph pace

    Well, this was another low-cadence strength building spin with a twist. Every 5 minutes during the tempo ride I had to drop to my biggest gear and accelerate for 20 seconds then return to the tempo... read more

  20. VELO
    good Muscle Tension 3 x 4 min 14.04 mi 00:45 18.7mph pace

    Good strength-building workout this morning. The intervals were done in a big gear at about 60 rpm. Other than that, nothing too crazy.