7638 total / 71 in 2016

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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  • 11 miles
  • 03:19 time
  • 2192 calories
  • 5 workouts
  • This Week time period


  1. RUN
    good Lynnwood pool and rec center 2.6 mi 00:35 13:27 pace

    Walk/run on the treadmill

  2. swim
    good Lynnwood pool and rec center 2500 yd 01:04 45:03 pace

    Saturday morning at 7am is all of a sudden NOT the time to try to swim laps. Large group started coming a few weeks ago taking over two lanes; and the pool goes to 3 lanes at 7:40. All the lanes... read more

  3. RUN
    good At the gym 4.25 mi 00:45 10:35 pace

    Got my "run" in on the elliptical. Still have stuff in my chest so had to hold back to avoid coughing fits. Otherwise feeling lots better.

  4. swim
    good Lynnwood pool and rec center 1400 yd 00:35 44:00 pace

    Swim before work; I can almost breathe normally again.

  5. RUN
    good at the gym 1.52 mi 00:20 13:09 pace

    First official run since my knee surgery - a run/walk mix. I am still getting over a chest cold so had a little bit of trouble breathing at first but actually felt much better afterward; I think i... read more

  6. swim
    good Lynnwood pool and rec center 1200 yd 00:32 46:44 pace

    Still recovering from head cold so wasn't sure how I would feel swimming. Felt okay once I got there; I just did half the distance I was supposed to. Also 45 minutes on the virtual reality m... read more

  7. Unplanned rest day. Woke up at 3am with a head cold. Tried going to work but it just got worse so I came home. Not feeling like doing much of anything right now...

  8. RUN
    good At the gym 4.16 mi 00:46 11:03 pace

    Got my "run" in on the elliptical with some mild intervals - 1 minute every 5. Supposed to be able to start running for real next week. Well, run/walk anyway.

  9. swim
    good Lynnwood pool and rec center 1400 yd 00:36 45:34 pace

    Really nice swim workout before work this morning. It dawned on me half-way through that for the first time in my life I can officially say "I am training for my first triathlon" (in Ju... read more

  10. RUN
    good at the gym 4.2 mi 00:40 09:31 pace

    40 minute "run" on the elliptical with some time on the spin bike before and after. pushed myself a bit on the elliptical and felt good.

  11. My daughter Sierra wants to do the Bromo Marathon in Indonesia in October (half marathon distance). She found a 10k trail race in East Java to practice on in May - still on a volcanic caldera like... read more

  12. swim
    good Lynnwood pool and rec center 00:33

    First structured swim workout of 2016 (i.e. assigned by my coach - but nice and easy). Feeling stronger in the pool upper body wise; need to work on lower body/core engagement. Still very slow. ... read more

  13. swim
    good Lynnwood pool and rec center 1800 yd 00:48 46:56 pace

    Good swim today - and not too crowded, unlike yesterday. Unfortunately I just got home and realized that I left my gear bag at the pool so have to drive back to Lynnwood to get it :-(

  14. Non-accomplishments for today: once again I spent my day in a ten hour teleconference at work. No run, no swim, no bike, no weights, no yoga - not even push-ups...
    More tomorrow

  15. swim
    good lynnwood pool and recreation 1200 yd 00:40 58:40 pace

    my all day meeting got out on time so I had time to go to the pool after work. besides the swim I got in 40 minutes on the elliptical and about 40 minutes of strength training. made for a long da... read more

  16. My non-accomplishments for the day:
    I did not run today.
    I barely did any cycling today (only 10 minutes).
    I have not had a swim (yet) this week.
    Instead I have squandered valuable training tim... read more

  17. I saw my orthopedic surgeon for 12 week post-op check after meniscus repair and micro-fracturing. I told him that I thought I was about 2 weeks away from starting running again. He gave me specif... read more

  18. FIT
    good Lynnwood pool and rec center 02:00

    No swim today. Just 2 hours of great cross-training. 50 minutes bike, 20 minutes elliptical, 10 minutes treadmill (not running), and 40 minutes stretching, foam rolling, and PT exercises

  19. walk
    good Green Lake 3 mi 00:48 16:04 pace

    walk around Green Lake in Seattle with wear blue : run to remember to honor the Fallen.

    I drew the name of Army SGT Drew M. Scobie, who was killed in action Jan 10, 2014. I was there to honor USM... read more

  20. VELO
    good Lynnwood pool and rec center 00:20

    20 minute session on the aqua bike and then some PT exercises in the pool and hot tub