Miles:
8507 total / 939 in 2016
Goal:

2015 Races Lake Sammamish Half (Mar) Vancouver USA Marathon (Jun) ? (Apr-May) Victoria B.C. Marathon (Oct) ____ 2015 Goals <1:56 Half <4:15 Full

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  • 24 miles
  • 02:36 time
  • 1737 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good at work 3 mi 00:34 11:13 pace

    nice outdoor run/walk in the sunshine - running loops in the parking lot :-) knee hardly even bothered me today. stayed away from hills.

  2. VELO
    Sammamish River Trail 20.2 mi 01:29 13.6mph pace

    a rather tame ride after my open water swim. I did not do the transition at Martha Lake as I had planned because I am not familiar with the roads around there. Instead went home and rode from the... read more

  3. swim
    good open water swim 1203 yd 00:33 48:35 pace

    Open water swim at Martha Lake - first of the season and first time ever wearing a wetsuit. Felt like a lot farther than 1200 yds because I was in the water for nearly an hour but experimenting wi... read more

  4. RUN
    alright Lynnwood 4 mi 00:54 13:30 pace

    slow run after my swim - ran from the pool through Lynnwood and found some trails around a small lake and then back. Knee was sore for the first 3.5 miles but then warmed up :-)

    4 Memorial we... read more

  5. swim
    good Lynnwood pool 2500 yd 01:07 46:54 pace

    swam indoors today - doing an open water swim on Monday at 8am (Martha Lake). Hopefully the water and air temp will be warmer by then :-)

    Three weeks until my first triathlon.

  6. VELO
    good at the gym 13.2 mi 00:45 17.6mph pace

    indoors on the spin bike. good interval workout.

  7. RUN
    alright at the gym 3 mi 00:42 13:58 pace

    not a great run today; knee was sore from strength training yesterday. ran outside on several different surfaces. wasn't in the mood for the treadmill. quite a slog.

  8. swim
    good Lynnwood pool 1200 yd 00:31 45:33 pace

    nice swim before work

  9. RUN
    blah at the gym 3 mi 00:42 13:58 pace

    slow slog outdoors near the fitness center at work. knee was really sore and I was on uneven terrain.

  10. VELO
    good at the gym 13.8 mi 00:50 16.6mph pace

    workout on the spin bike

  11. RUN
    good at the gym 3.01 mi 00:32 10:43 pace

    treadmill run

  12. swim
    good Lynwood pool 1225 yd 00:32 46:24 pace

    swim before work

  13. RUN
    good Brooks Trailhead 10k 6.21 mi 01:06 10:36 pace

    10k race, first race in 14 months and longest distance since the knee surgery. took it slower than usual. 3rd in age group - but there were only 3 in my age group :-)

  14. swim
    good Lynwood pool 1760 yd 00:49 49:00 pace

    Went to the pool instead of open water swim and just did an easy mile.

  15. RUN
    good at work 3 mi 00:33 10:59 pace

    nice mid-day outdoor run in the sunshine to celebrate getting my retirement date (9 weeks from today). 7 min run/1 min walk, gently rolling terrain. Trying to increase cadence - I succeeded somewh... read more

  16. Well darn. Went to running group tonight but a thunderstorm hit and a message popped up on my phone saying there was lightning in the area so I came home. Streets were flooded on the way back. An... read more

  17. swim
    good Lynnwood pool 1500 yd 00:40 46:36 pace

    swim before work. took it a little bit easy this morning.

  18. VELO
    good Riding around Bothell in sear... 10.5 mi 00:58 10.9mph pace

    Lots of hills today; and lost much of the time :-).

  19. RUN
    good At the gym 3.03 mi 00:31 10:17 pace

    Good workout on the treadmill. Increased cadence from 180 to 190 by shortening my stride and this reduced the stress on my knee.

  20. swim
    good Lynnwood pool 1500 yd 00:40 46:33 pace

    Swim before work this morning with lots of stretching after in the hot tub