21791 total / 1355 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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  • 0 miles
  • 00:50 time
  • 636 calories
  • 1 workouts
  • This Week time period


  1. VELO
    good 5 x 3 min @ 123% FTP 00:50

    I was a little concerned about my ability to do this one given how tired my legs felt this morning. I guess being up for a few hours, having a meal and a couple cups of coffee helps. I am working f... read more

  2. VELO
    good Sunday Stroll, Part 2 8.89 mi 00:42 12.6mph pace

    After some post-ride espresso and a pastry at the host's place, we rode back to East Lyme. Fun day of mostly easy riding.

  3. VELO
    good Sunday Stroll, Part 1 40.7 mi 02:48 14.6mph pace

    Largely easy jaunt around Lyme/Old Lyme area with a group of folks practicing for the Tour de Lyme ride in May. Took a little off-road through Nehantic State Forest on the way to the ride start. Wh... read more

  4. FIT
    good 00:45

    Lots of core and body weight ST with the boys. I might just feel that tomorrow...

  5. VELO
    good Easy spin at the Y 7.5 mi 00:30 15.0mph pace

    Took the boys to the Y for a workout. Started with an easy 30 on the bike.

  6. VELO
    good 2 x 1 min @ 123% + 3 x 1.25 m... 00:45

    Total technology glitch today. Multiple failed attempts at loading this workout to my 810. Ended up building the working on and uploading it that way. Took far longer than I had ... read more

  7. VELO
    good 5 x 3 min @ 123% FTP 00:47

    The first interval went by well enough but each interval after that started to suck progressively earlier into the 3 minutes. By the last one I was spent after the first 30 seconds but managed to h... read more

    • Garth A.
      Garth A.

      Got your money's worth. Nice spin!

      4 days ago Like

    • Steve R.
      Steve R.

      Thanks, Garth! I ended up spending about 12 minutes at > 95% VO2max and 5 minutes at 100%. No wonder it hurt so much. :)

      4 days ago Like1 person

    • Garth A.
      Garth A.

      Whoa! Take a couple of days to rest.

      4 days ago Like

    • Steve R.
      Steve R.

      Today was supposed to be a rest day, but I decided to rest yesterday. I have another interval day tomorrow. Should be interesting to see what I can do.

      4 days ago Like1 person

  8. swim
    good Drills, drills, and more drills 2300 yd 00:53 40:10 pace

    I figured it would be most beneficial for my "first" time back in the water to work on some form drills. So, it went a little something like this:

    300 w/u
    1400 mixed drills, mostly focus... read more

    • Tracy

      Awesome to see a change in pace from all your killer rides! Nice swim! Speaking of killer rides....Quabbin?

      7 days ago Like1 person

    • Steve R.
      Steve R.

      Haven't really thought of doing it this year. Not sure why...just not feeling it. You?

      6 days ago Like

    • Tracy

      On the fence, but the right company could sway me. :)

      5 days ago Like1 person

  9. VELO
    good Power Intervals 2x (2x3min) @... 17.3 mi 00:56 18.4mph pace

    Intervals felt hard, but since they are so short, recovery came quickly. I downloaded the workout directly from TP to Zwift but the target power during the intervals tends to jump in increments of ... read more

  10. VELO
    good We had joy, we had fun, we ha... 42.5 mi 02:21 18.1mph pace

    Moderately easy day in the saddle. Pretty flat route, only 1600 feet of climbing today. Gorgeous sunrise and no wind. Really loving the outdoor rides, but I can tell already that the pollen is star... read more

  11. VELO
    good Power Profile Test 14.01 mi 00:45 18.7mph pace

    Well, this one make an FTP test feel good. I screwed up and missed the last 2 x 15 sec intervals, but we'll see how that impacts the data's utility. I might have to do it again, but hopef... read more

  12. VELO
    good Working on my tan...lines 23.7 mi 01:21 17.6mph pace

    Gorgeous day out there yesterday! So nice to be out in shorts.

  13. VELO
    great Hills and Critters 43.2 mi 02:33 17.0mph pace

    What a fabulous morning! 3100 feet of climbing, deer and turkeys, sunshine with not as much as a breeze. Who could ask for more! I felt stronger on this ride than I think I ever have. The hills tha... read more

  14. VELO
    good 2 x 12 min @ 109% and 111% FTP 9.57 mi 00:52 11.0mph pace

    Spent most of this ride going up virtual hills...about 1800 feet worth. These intervals would have killed me two months ago. Now they are really hard, but manageable. Every ride I feel like I am ge... read more

    • Kristin

      That's great Steve!! Good luck tomorrow. The weather is getting better too. :)

      17 days ago Like

  15. VELO
    good Endurance Miles 20.1 mi 01:01 19.9mph pace

    Fun spin in Watopia volcano today. PR'd the climb up the volcano by about 20 seconds without trying super hard. I guess that must be improvement. :) Looking very forward to some outside climbi... read more

  16. VELO
    good 3 x 8 min Intervals @ 111%, 1... 14.4 mi 01:03 13.7mph pace

    I feel really good about today's workout. I continue to get stronger on the bike, which is so motivating! The first interval felt reasonably comfortable, the second was really hard, but I live... read more

    • Tracy

      'Fuzzy brain' it! Great spin, Steve! Can't wait to get outside on the bike with you, so I can totally be a wheel sucker! :)

      20 days ago Like1 person

  17. VELO
    good Endurance Ride 20.5 mi 01:00 20.4mph pace

    Moderate effort around London today. PR's on the sprint and tied my PR up Box Hill. Fun day on the trainer!

  18. FIT
    good Recovery Practice 00:30

    Just some easy recovery time on the mat.

  19. VELO
    good Post-Scout Camp Recovery Spin 9.06 mi 00:30 18.0mph pace

    Bagged Scout camp early. 31 degrees and pouring rain Friday night. Many of the kids had soaked gear come Saturday morning so we left that afternoon. Pretty tired from all the backpacking and hiking... read more

  20. VELO
    good (Mostly) Recovery Spin 17.1 mi 00:46 22.4mph pace

    Mostly an easy spin today except for a couple good pushes with some random groups and one good sprint. Rough interval day coming tomorrow.