20636 total / 199 in 2017

1) Incorporate regular run-specific strength training to avoid future injury 2) Slow down my training intensity so I don't get hurt again

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  • 18 miles
  • 00:57 time
  • 600 calories
  • 1 workouts
  • This Week time period


  1. VELO
    alright Zwift MNR Group Ride 17.86 mi 00:57 18.8mph pace

    Same course as yesterday, but today was with about 80 of my closest friends from around the world. The ride leader was in South Korea. It is such a cool concept! Mostly comfortable pace except for ... read more

  2. VELO
    blah Sick Watopia Figure 8 Spin 18.38 mi 01:01 18.0mph pace

    It was sick, not because of its awesomeness, but because I am sick. I was too achy to lay in bed any longer so figured I might as well get up and try to work out some kinks. Nice easy spin. Loosene... read more

    • Garth A.
      Garth A.

      I feel your pain brother... Low stress, do not compromise the immune system any more than it is already. This has been the toughest winter season I can remember - Spring is on the way! Get your rest!

      about 18 hours ago Like

    • Tracy

      Sweet pace for a sick spin! Hope you're feeling better soon!

      about 12 hours ago Like1 person

  3. VELO
    blah Steady State 1 x 20 min Rampdown 11.27 mi 00:35 19.3mph pace

    I came down with a cold yesterday (darn kids bringing stuff home from school). I slept like crap and was feeling pretty much the same but was wide awake at 0430 so figured I might as well give the ... read more

    • Kristin

      Feel better soon! You still got in a nice workout despite not feeling well. Hope you can get some rest today.

      3 days ago Like1 person

    • Tracy

      Good sense making yourself miserable for the rest of the day. Hope you're able to kick it quickly!

      3 days ago Like

  4. VELO
    good Steady State 3 x 15 min Rampd... 25.89 mi 01:19 19.6mph pace

    Hit the bike this afternoon for some rampdown intervals. 3 x 15 min [4, 4, 4, 3 min @ 100%, 98%, 97%, 96% of FTP]. Nailed my target power on every segment. Felt really good to get a sweat on!

  5. VELO
    alright Recovery spin 9.01 mi 00:31 17.4mph pace

    Shoveling this weekend really took the wind out of my (leg) sails. It's been pretty irritated since Saturday night. I was supposed to do an interval workout this morning but just didn't h... read more

  6. VELO
    good 3 Loops around London 30.37 mi 01:33 19.7mph pace

    Moderate intensity spin this morning. Took 3 trips up Box Hill, each faster than the last. That was kind of fun. :)

    • Tracy

      Box Hill...I'll have to check it out next time I'm in town. Nice spin! :)

      9 days ago Like1 person

  7. swim
    good Back in the water 1300 yd 00:30 40:46 pace

    Gave the water another try. It was like a bath tub in there today. YUK! Definite improvement over the last time. My leg felt fine, but the ankle is still not really liking it. I think I'll kee... read more

  8. VELO
    good FTP 3 x 15 min intervals 22.6 mi 01:16 17.8mph pace

    Killer workout this morning. Target for intervals was at FTP (243 watts). I held it for the first 2, but ran out of gas half way through the 3rd. Just couldn't hold it and dropped down into th... read more

  9. VELO
    good Mid-range Steady State Interv... 21.35 mi 01:06 19.4mph pace

    Nice interval set this morning to get the HR pumping! My leg felt pretty decent during the ride, but I am still a long way off from running again.

    • Tracy

      Nice ride, Steve! No rush to get back to running is there? Take your time,you won't lose much fitness with the great bike work you've been doing!

      13 days ago Like1 person

    • Steve R.
      Steve R.

      Quite true, Trace. However, I MISS RUNNING! :)

      13 days ago Like

  10. VELO
    good Zwift ride up the mountain 28.57 mi 01:39 17.3mph pace

    Nice virtual ride with my boss today on Zwift. Pretty much recovery for me so should be all set for tomorrow.

  11. RUN
    good FTP 1 x 20 12.94 mi 00:40 03:05 pace

    My challenge for the day was a 20-minute interval at my FTP. It was a little tougher than it should have been thanks to the late night a a couple beers last night, but nailed it! It was a great way... read more

    • Tracy

      Nice! Give me some numbers, Buddy, how did you do?

      14 days ago Like

  12. VELO
    good Zwift Group Ride 36.74 mi 01:55 19.2mph pace

    Did a couple laps around Watopia this morning. It was supposed to be a "Hang On" group ride. I spent just about the entire time in no-man's land between the peloton of about 45 peopl... read more

  13. RUN
    good Zwift spin around London 28.21 mi 01:30 03:11 pace

    Easy-to-moderate effort today on the London course. Tried to ride with a buddy but we chose different routes at the outset so we got all messed up on the turns. Now we know. Looking forward to the ... read more

    • Kristin

      Great job Steve! Good luck with Sunday's workout. Happy New Year!

      18 days ago Like1 person

    • Tracy

      Nice! I did an FTP yesterday....nearly killed me! I did the 2x8min efforts though instead of the 20 minute. Considering I've been sick 10 days, I did ok. The numbers are new to me, but it's a starting point. 268 for the first effort, 235 for the second one....hurting! Have fun on Sunday! :)

      18 days ago Like1 person

    • Steve R.
      Steve R.

      @Tracy, does this mean Santa brought you a power meter or smart trainer? Yup, the 2 x 8 min version is a solid FTP test. Did you get a good 10 minutes or so of rest in between efforts? I wouldn't have expected the 2nd one to fall off so much. Did your HR actually get into triple digits? :) Nice work!

      18 days ago Like

    • Tracy

      Mike brought his smart trainer over for me to I'm in the market for one. My avg HR was the same for both efforts. Yes, thankfully there was a 10 minute recovery between efforts. I faded big time! We'll see how the next one goes. :)

      17 days ago Like

  14. VELO
    good Easy hotel spin 7.1 mi 00:30 14.2mph pace

    Light spin followed by some stretching to try and loosen up the leg and low back.

  15. RUN
    injured Injury spin 7.9 mi 00:30 03:47 pace

    Crap. I was picking something up yesterday and my low back totally tweaked. I am sure it is related to my altered gait. Tried to loosen things up a bit on the bike. Didn't help much though. Ba... read more

  16. VELO
    good Midrange SSint 3 x 12 20.64 mi 01:01 20.2mph pace

    Fun Zwift ride today. Intervals were at ~ 3.1 W/Kg. Felt pretty hard, but didn't hurt so that must be a good thing, right?

    • Tracy

      Very glad to hear you can put a hurting on without hurting! :) Nice spin, Steve!

      26 days ago Like

  17. RUN
    good Warm up spin + Zwift group ride 29.59 mi 01:30 03:03 pace

    Steady power around 200 watts with just a few surges for sprints and KOMs in the middle. Got a good sweat going. Wish I could have been in the garage with Tracy Would have been cooler than my base... read more

    • Tracy

      Nice spin, Steve! Glad you were able to get something in. Next time you can join us in the pain cave! It was actually balmy in the garage this morning. If it weren't so wet and messy out, it would've been a good day to ride outdoors! :)

      29 days ago Like1 person

    • Steve R.
      Steve R.

      I still can't clip out so outside isn't a safe option yet. Soon though. It was balmy from all that heat you were generating!

      29 days ago Like

  18. VELO
    good Zwift Group Ride 19.15 mi 01:00 19.1mph pace

    Just an early morning spin with 82 of my closest friends from around the world. Tried to not work too hard this morning. I really paid for Thursday's interval effort yesterday. My leg was kill... read more

  19. VELO
    good Recovery Spin 8.83 mi 00:34 15.7mph pace

    Easy spin to flush out the legs. Followed that up with a little core work.

  20. RUN
    good Midrange SS 4 x 10 22.97 mi 01:10 03:02 pace

    Took a break from work and hit the trainer. Today's spin called for 4 x 10 min intervals on 5 min RBI. Hit the target on all 4. Yay! I was really feeling fatigued by that last one though.