Miles:
16286 total / 1591 in 2015
Goal:

1) Prepare to CRUSH my half IM time from 2014 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
  • 01:25 time
  • 1062 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. swim
    great Morning swim w/Mike 1919 yd 00:37 33:36 pace

    Awesome swim at Long Pond w/ Mike this morning. Water was calm and warm. Almost got too warm in the wetsuit. Now it is time to hop on a plane. See you again from Oahu!

  2. RUN
    good Hill loop repeats 5.71 mi 00:49 08:31 pace

    After a good warmup, I hit a 0.7 mile loop with a nice hill in the middle x 4. Tried to keep the effort moderate and sustainable. Nice little workout today.

  3. RUN
    good Downtown Loop 4.05 mi 00:33 08:13 pace

    Short loop downtown before lunch. Didn't feel like running in the rain this morning so grabbed a few more z's instead. Far more humid than I like, but got it done. Legs and lungs felt goo... read more

    • Tracy
      Tracy

      Good call catching z's. Seems like everyone but me got to sleep in today! Nice run!

      4 days ago Like

    • Natalie E.
      Natalie E.

      zzs were good this am!!! Nice choice Steve

      3 days ago Like

    • Steve R.
      Steve R.

      Tracy, that is the price you pay for being able to knock out 60 miles on a sunny Tuesday afternoon. :)

      3 days ago Like1 person

  4. VELO
    good Coffee Shop Loop 21.88 mi 01:11 18.6mph pace

    Awesome ride this morning. I can still feel some residual tiredness in my legs as the last 2 day's efforts felt harder than they should have. That will come around though. Superb morning to be... read more

  5. VELO
    good Sandy Hollow Loop 20.34 mi 01:08 18.1mph pace

    It felt great to be back on the road bike. Took me a few minutes to adjust back to the nimble handling of that bike after spending 2 months on the tri bike. A bit humid for my liking but all the bu... read more

  6. swim
    good Powers Lake Swim 2474 yd 00:47 33:11 pace

    Not sure what was up with my Garmin this morning. I swam the same distance and Garth and Natalie, but my watch recorded another 800 yards. Not sure when I did those! :) Very humid out there today, ... read more

    • Garth A.
      Garth A.

      Helluva recovery swim Steve!

      10 days ago Like

    • Natalie E.
      Natalie E.

      why is is after the rock you always pick up speed??? just when I think I have gotten faster, you blow by me ;)
      Great job!!!!

      9 days ago Like

    • Steve R.
      Steve R.

      It takes me that damn long to warm up! I am old, remember? :) Don't kid yourself, you are rocking the dolphin flippers.

      9 days ago Like

  7. Patriot Half - overall I have to say that I got my revenge on this course. Last year was a miserable day but this year was quite the opposite. Knowing I had friends out on course was a huge motivat... read more

    • Garth A.
      Garth A.

      Superb race with superb results Steve! 1.5 hours off rates some serious bragging. No accident - you really busted your ass and worked to improve - especially your swim! BZ!

      10 days ago Like1 person

  8. RUN
    good Patriot Half IM 2015 - Run 12.9 mi 02:01 09:22 pace

    I ran the entire course by HR alone. I didn't even have pace on the screen. Tried to start pushing in the 2nd half just a bit and found myself having to back off so I just kept at a constant e... read more

    • Tracy
      Tracy

      Steve, killer swim, kick ass bike, and solid run!!! 5:26:19......holy PR, Batman! The new bike is nice, but this was a reflection of your training and commitment! Great job, Buddy!

      10 days ago Like

    • Tricky T.
      Tricky T.

      Catching up on your workouts--wow, what a great 70.3!! A PR by over an hour? Love seeing training pay off like this. Excellent job, especially in the swim!

      4 days ago Like

  9. VELO
    great Patriot Half IM 2015 - Bike 56.1 mi 02:40 21.0mph pace

    I LOVE my tri bike! It was so comfortable. Nice flat course with no real climbing to speak of. Kept my power in the desired range and stuck to my nutrition plan. I came off the bike feeling pretty ... read more

  10. swim
    great Patriot Half IM 2015 - Swim 2179 yd 00:39 31:19 pace

    This was the leg I was most anxious about given how it went last year. I shouldn't have been worried at all. It was the best swim I've ever done. I obviously swam a little wide but kept ... read more

    • Penny R.
      Penny R.

      Stellar performance Steve! You worked hard this past year so I am not surprised at all that you shaved over an hour off of your total time. You deserved the feast before and after...

      11 days ago Like1 person

  11. Shared Photo

    Morning swim at Long Pond

  12. swim
    good 1453 yd 00:30 36:55 pace

    Tried a different pair of goggles today (smoke color) in case of bright sun at Patriot. Totally need to change the nose piece as I had major leakage problems. Adjusting the strap out in the water h... read more

    • Tracy
      Tracy

      Nice early morning swim! With the time of day that you swim, you don't need smoke lenses, you need a head lamp! :)

      16 days ago Like1 person

    • Steve R.
      Steve R.

      I was preparing for Saturday. It is quite a shock to my system to exercise when the sun is up. :)

      16 days ago Like

    • Garth A.
      Garth A.

      ^^^^^^ Truth! You may be a vampire!

      16 days ago Like2 people

    • Tricky T.
      Tricky T.

      I'm late to the party--good luck today, Steve!!

      12 days ago Like

  13. RUN
    good Brick Run 2.01 mi 00:16 08:01 pace

    Just a short run after a shoe change to make the legs realize they have to do work off the bike.

    • Tracy
      Tracy

      Great ride and run, Steve! You're going to crush it next week! Are you staying up there the night before?

      19 days ago Like

    • Steve R.
      Steve R.

      I am staying at the Courtyard, I think. Are you staying or driving up that morning?

      19 days ago Like

    • Penny R.
      Penny R.

      You are READY for next week!

      18 days ago Like

  14. VELO
    good Ninigret and back 51.73 mi 02:43 19.0mph pace

    Just a little brick to make sure my race day nutrition is going to work for me. I think I have it all dialed in. The only snafu was that my power meter didn't work for about the first hour. I ... read more

  15. RUN
    good Endurance Run 7.63 mi 01:06 08:38 pace

    Warm, humid morning out there. I finished this run @ 0545, just didn't have time to get it posted. Goal was to keep my HR in Z2. I exceeded that a little with an average HR of 142. The temp an... read more

    • Tracy
      Tracy

      Sweet run, Steve! Only one week....holy schnikeys!!!!!

      20 days ago Like1 person

    • Steve R.
      Steve R.

      I know, right? I want to get one more OWS swim in, hopefully this weekend. I could swim tomorrow then shift my ride to Sunday.

      20 days ago Like

    • Tracy
      Tracy

      I can go around 0800, as long as I get out of work on time.

      20 days ago Like

    • Tricky T.
      Tricky T.

      My HR was high today, too. We Connecticutians are not made for this heat! Nice run, though.

      19 days ago Like

  16. swim
    good Long Pond Swim 2300 yd 00:49 37:21 pace

    There was about another 300 yards to this swim, but the operator acted erroneously at the swim start. :) The water isn't as clear as Powers Lake, but it was closer for Mike, Alex, and I. It wa... read more

  17. VELO
    good Shorty Ride 14.73 mi 00:50 17.7mph pace

    Easy workout today. 10 min w/u, 30 min @ 70.3 pace, 10 min c/d. I ended up stopping in Old Mystic as all my flat repair stuff launched out of the storage box when I hit a bump. I had to retrieve it... read more

  18. VELO
    good Easy Spin 8 mi 00:30 16.0mph pace

    Nothing special. Easy spin down in the gym to shake the legs out.

  19. VELO
    good Endurance Ride - FAIL 16.59 mi 00:53 18.8mph pace

    Well, it started out like any normal ride...Goal was for 3 hours with the last being at 70.3 power/pace. Where this ended was me watching out for a woman crossing the road with her dog and a friend... read more

    • Garth A.
      Garth A.

      Absolutely it counts! Sometimes the dragon wins brother, but you shoed a lot of discipline getting out there for that ride after a very tough race yesterday! Let me know when you want to swim at Powers this week.

      25 days ago Like

    • Show 5 more comments...
    • Steve R.
      Steve R.

      I had 1 front flat a few weeks ago when I ran over a sharp rock then this double flat on Sunday. I am running 100 psi in front and 110 in back. On my road bike I run 110/120. It seems 120 psi is the max pressure for these tires and wheels so I don't have much room to go up.

      24 days ago Like

    • Tricky T.
      Tricky T.

      Wow- tough morning! But yes, this hard hour totally counts!

      23 days ago Like1 person

  20. Double flatted this morning. Second tube had a hole in it. Waiting for my wife to bring replacements. Crap. At least I have a nice view here at the Westerly Yacht Club while I wait. :)

    • Penny R.
      Penny R.

      Bummer of a morning but thank goodness for an awesome wife to "save you". Hope the rest of your day was better...

      23 days ago Like1 person