23562 total / 114 in 2018

1) Incorporate run-specific ST to avoid future injury 2) Slow down my training intensity so I don't get hurt again 3) Mystic Half - May18

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Steve logged 23562 miles.

Last workout 3 months ago. Help get them back on track!

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  1. RUN
    good Foggy Lunch Run 4.38 mi 00:37 08:28 pace

    Foggy, damp run this afternoon. Today I focused on keeping a high cadence (180 spm) and ran only by power. My goal going in was to keep power around 250W, as I estimated that was about where I shou... read more

  2. swim
    good Morning Fisting...I mean Fist... 2500 yd 00:50 35:28 pace Lots of fun in the water this morning. Did a fist drill set which went really well. I used to avoid these like the plague because I wasn't doing it... read more

  3. RUN
    good Easy Breezy Morning Run 4.01 mi 00:35 08:45 pace Trying out the Strava link since I go there far more frequently than Garmin Connect. :) Had to get out early since I have a meeting scheduled over lunch... read more

  4. swim
    good Monday Laps 3000 yd 00:54 31:36 pace

    Solid swim this morning. It went something like this:

    500 w/u (3 x 100 + 4 x 50)
    2 x (4 x 75))
    - first set of 4: easy-fast-easy by 25
    - second set: fast-easy-fast by 25
    8 x 100 on 2:00 (all 100s b... read more

  5. RUN
    good Rainy Morning Run with C1 8.08 mi 01:11 08:44 pace . Sloppy run with C1 this morning. He is a good little pacer...kept me from picking it up so ended up right on plan. It was great spending an h... read more

  6. VELO
    good Catchin' some rays 12.1 mi 01:25 8.5mph pace . Awesome January spin through the park. So much fun and warm temps...once the sun came up. :)

    • Garth A.
      Garth A.

      Yeah, the temps doubled about 2 hours after sunrise. I went from freezing to overheated during my run.

      4 months ago Like

    • Tracy


      4 months ago Like

  7. swim
    Master's Swim Monday on Tuesday 3000 yd 00:57 33:38 pace

    Missed the Master's swim yesterday so got in the water today:

    2x100 warm up
    2x100 KOSAO
    2x100 backstroke drills
    100 catch ups

    3x400 yd
    First 300 at 70.3 race pace (6/10)
    Last 100 at Sprint T... read more

  8. RUN
    good Hill Fartleks 5.76 mi 00:50 08:39 pace . Easy warm up followed by 5 hill fartleks on my favorite little hill loop, then home.

    • Tracy

      Very nice! No company out there with you?

      4 months ago Like1 person

    • Steve R.
      Steve R.

      Tracy, I did not see Nat out there. It was all I could do to keep C1 in sight. He kept choosing every freakin' turn that went uphill. :)

      4 months ago Like1 person

  9. RUN
    good Endurance Run 7.73 mi 01:06 08:30 pace

    Went out with a couple friends this morning. Ran a little harder than I may have on my own, but not too much harder. I will admit, I was pretty gassed for the last climb up to the house. Lovely 18 ... read more

  10. VELO
    good Tempo 2 x 20 min 21.5 mi 01:05 19.8mph pace . This was a tough one. My glutes/hammies were really fatigued and sore from yesterday's ST and I felt it today. 2 x 20 min @ 92% FTP w/ 5... read more

  11. RUN
    good Maiden F4%k Yeah Run 5.08 mi 00:41 08:04 pace . First run in the VaporFly 4% shoes. These things are freakin' amazing! Not sure if it was the shoes (despite what the Nike marketing dep... read more

  12. VELO
    good Steady State 3 x 12 min @ 1 m... 14 mi 00:55 15.2mph pace . Gave the new Surrey Hills route on Zwift a go (part of it, anyway). Had ~ 1600 feet of climbing in these sets. The intervals were just below ... read more

  13. RUN
    good Beat the Snow Run 5.37 mi 00:46 08:39 pace . My neighbor, Drew, and I went out before the heavy snow started. It was a little breezy with maybe 1/2 inch on the roads. A bit slick, but wh... read more

  14. VELO
    good Come with me, Haley 5.24 mi 00:40 7.9mph pace . Intense little ride at Haley Farm this morning. Had to warm up some how...

  15. VELO
    good Tempo Pyramid 4 min on, 1 min... 15.4 mi 00:45 20.4mph pace . Fun pyramid today. Warmed up the did 4 min on (215, 220, 225, 225, 220 215 watts) @ 1 min rest, then c/d.

  16. RUN
    good Hill Fartleks 5.69 mi 00:49 08:35 pace Another round of hill fartleks today. Probably went just a bit too hard on the hills, but it was fun!

  17. FIT
    good Another Pilates Session 00:30

    Solid work on core and glutes today!

  18. swim
    good Monday 600s + Garmin operator... 3300 yd 01:20 42:43 pace

    Totally f'd up my recording today due to my error. Time was correct but the distance got all screwed so not sure how much was rest and how much was swimming, but this was my total time. Good m... read more

  19. VELO
    good Zwift - Big Loop 27.1 mi 01:34 17.2mph pace

    Afternoon spin to loosen up the legs. Steady effort with a few good pushes up some hills. A little over 2000 feet of climbing was fun!

  20. RUN
    Hill Fartleks 4.38 mi 00:39 08:53 pace

    It was snowy and cold (22 degrees this morning). The roads were pretty slippery in places but the road crews had put down enough salt on the hills so I was able to find pavement most of my way up e... read more