21119 total / 683 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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  • 13 miles
  • 00:50 time
  • 636 calories
  • 1 workouts
  • This Week time period


  1. VELO
    good Recovery Spin 13.2 mi 00:50 15.7mph pace

    Easy spin followed by stretching and foam roller. I am so flippin' sore from my ST session yesterday. Gotta do some more of that for sure!

  2. RUN
    good Ride along #2 7.24 mi 00:59 08:10 pace

    Rode along with C1 while he did a run on tired legs. He pushed hard this weekend and is now ready for a recovery week before his race. I am excited for him!

  3. FIT
    good Iron Strength for Runners 00:50

    I've committed to doing some ST once I felt the leg was well enough to handle it because I believe that is a core (no pun intended) deficiency that let to my injury. Today was the day. It felt... read more

  4. VELO
    good Ride along with the running s... 11.2 mi 01:26 7.8mph pace

    Solid final long run for the little guy. He finally said his legs were starting to feel a little tired about 9 miles in. I think he is going to meet his goal of finishing the race. Averaged about 8... read more

  5. VELO
    good Endurance Ride with a new rid... 31.2 mi 01:54 16.4mph pace

    Invited a Strava friend whom I hadn't met out for a ride. We had a great chat while we cruised around Stonington and Pawcatuck. Looking forward to the next one!

  6. VELO
    good Recovery Spin 16 mi 01:05 14.7mph pace

    Super-easy spin this morning. Kept the HR around 100 and noodled around London.

  7. VELO
    good Challenge: 96% FTP 4 x 12 @ 2... 22.4 mi 01:14 18.1mph pace

    Well, that was going along pretty well and then I decided to empty the tank in the last 1/2 of the last interval to see what would happen. I was pleasantly surprised that I was able to average 267 ... read more

  8. VELO
    good Endurance Ride through Richmond 18.4 mi 01:01 18.2mph pace

    Pretty mellow spin on Zwift this morning except for a couple short, hard efforts up one of the climbs. Interval day tomorrow!

  9. VELO
    good Endurance Ride 17 mi 01:02 16.5mph pace

    Joined a virtual group ride today and got in 2300 feet of climbing. Average power was 219 watts, which was a little harder than I was supposed to go today, but it was fun going hard uphill!

    • Garth A.
      Garth A.

      Awesome! Thanks for posting the power, I have zero idea where I need to be training re: power.

      9 days ago Like1 person

    • Steve R.
      Steve R.

      Garth, power is a very individual thing depending on where you are. If you have a way to measure it, and then use it in your training, you should take an FTP test and use those results to set your training zones. Look into it. It really helps quantify the effort.

      8 days ago Like

  10. VELO
    good Ride along #2 with running son 7.68 mi 00:56 8.2mph pace

    Another spin while C1 gets in a long-ish run on tired legs. One more weekend of training to go!

  11. VELO
    good Ride along while son ran 9.17 mi 01:10 7.8mph pace

    My 12 year-old is running his first 1/2 in 2 weeks. We went out for a long run this morning. I rode with him so he could get out of our neighborhood. I had him practice drinking/fueling while on th... read more

    • Tracy

      That's awesome! Which half is he doing?

      9 days ago Like

    • Steve R.
      Steve R.

      He is doing the Ocean's Run in Westerly on 05MAR. I am excited for him!

      9 days ago Like

    • Penny R.
      Penny R.

      I can't wait for his first half and to hear all about it afterwards!

      9 days ago Like

  12. VELO
    good 96% FTP 4 x 10 min @ 2 min RBI 20.6 mi 01:04 19.2mph pace

    Had some fun intervals this morning. Low end of my steady-state range. The intervals felt reasonably hard, but the short rest definitely increased the RPE.

  13. VELO
    alright Endurance Spin 19.2 mi 01:01 18.8mph pace

    I wasn't up for arising at 4:15 to swim today. Yesterday was one of those up-work-dinner-Scouts-bed kind of days that tend to tire me out, and I felt it this morning in my legs. So I decided t... read more

    • Penny R.
      Penny R.

      Any closer to being able to run?

      11 days ago Like

    • Tracy

      Still a good spin despite the nasty work issues creeping in there!

      10 days ago Like

  14. VELO
    good Challenge: 30 min @ FTP 9.6 mi 00:50 11.5mph pace

    Spent most of this time going uphill on Zwift, hence the low speed. Spent 30 minutes averaging 239 watts. Just 4 watts short of my FTP, but within the margins of error in that measurement. It felt ... read more

    • Kristin

      Glad to hear the leg is improving! You are being smart about not rushing back to running. You are doing really well with keeping your fitness up through cycling! This looks like a great workout but I have to admit, I do not know much about those numbers. ;)

      13 days ago Like1 person

    • Steve R.
      Steve R.

      Thanks, Kristin. I am doing as much as I can to keep from pulling my hair out! The numbers are really relative to an individual's lactate threshold. What I am most excited about is getting back to running because since the injury I have purchased a running power meter from Stryd ( and I am anxious to start using those data to guide my training zones. I am such a data geek. :)

      12 days ago Like

  15. VELO
    good Zwift Race 26.1 mi 26:58 1.0mph pace

    Did the Zwift Race today. Four laps on the Watopia Mountain Route. It was pretty cool. Rode a pace line for a couple laps with 3 guys from South Korea, Switzerland, and the UK. Solid effort today. ... read more

  16. VELO
    Steady State 3 x 15 @ 3 min RBI 21.4 mi 01:11 18.0mph pace

    Well, that woke up my legs! :) Felt good to take a good beating. Legs felt pretty good. The first interval felt hardest but the shortened rest interval really made it hard!

    • Kristin

      Nice ride Steve! How is your knee doing? You haven't mentioned it lately. Enjoy the rest of your weekend. :)

      17 days ago Like1 person

  17. FIT
    good Hip Opener Yoga Flow 00:45

    Traveling again so decided for a nice practice in my hotel room. Hoping to get back home today on the train, but we'll see.

    • Kristin

      Good job Steve! I'm sure you will be able to get back in the afternoon. This storm is a nuisance today!

      19 days ago Like

    • Garth A.
      Garth A.

      Fingers crossed; not a ton of snow, but the wind is blowing hard!

      19 days ago Like

  18. VELO
    good Recovery Ride 17.31 mi 01:00 17.3mph pace

    Nothing hard today, just noodling around on Zwift.

  19. VELO
    good 2 x 20 Steady State Interval ... 22.11 mi 01:05 20.4mph pace

    Totally glad I waited until the later afternoon to do this. I would have struggled early this morning after staying up later than normal to watch the game. Intervals were comfortably hard, if that ... read more

  20. VELO
    good Zwift Mountains Endurance Ride 19.1 mi 01:17 14.9mph pace

    Solid 75 minutes of endurance riding today with 2300 feet of "climbing". Another good day of sweat production.

    • Tracy

      Nice! Did you go up to the tower?

      23 days ago Like

    • Steve R.
      Steve R.

      Oh yeah! I love that section.

      23 days ago Like1 person

    • Tracy

      I'm not a fan of it. At least not yet anyway. :)

      23 days ago Like

    • Steve R.
      Steve R.

      It would be far more difficult on the smart trainer since the gradient is so steep. My resistance doesn't change, I just go WAY slower.

      23 days ago Like