8211 total / 643 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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  • 24 miles
  • 04:23 time
  • 2857 calories
  • 6 workouts
  • This Week time period


  1. RUN
    good Lynnwood pool and rec center 3.16 mi 00:40 12:39 pace

    Went for a run/walk right after my swim. Longer run intervals but knee still fatigues a little.

  2. swim
    good Lynnwood pool and rec center 2200 yd 01:01 48:31 pace

    Comtinuous swim; not a structured workout. Tried to negative split. I sure am slow!

  3. swim
    good Lynnwood pool and rec center 1200 yd 00:31 44:58 pace

    nice restorative swim this morning before work. started strength training again in earnest yesterday and kind of sore all over - so the swim felt good.

  4. VELO
    good Sammamish River Trail 12 mi 00:45 16.0mph pace

    Short, flat ride on the trail after dinner. Eating yummy homemade Pad Thai that my wife made didn't slow me down too much :-)

  5. RUN
    good At the gym 6.3 mi 01:00 09:31 pace

    I succumbed to my desire of the past two weeks to eat an apple fritter. So the first 40 minutes of this workout were dedicated to burning off those 500 calories. Still feel guilty about the 24g o... read more

  6. swim
    Lynnwood pool and rec center 1000 yd 00:27 47:01 pace

    Cutback week. A very short swim before work this morning.

  7. RUN
    good Lynnwood Pool and Rec Center 3.2 mi 00:45 14:03 pace

    Mixed walk/run - first mile was indoors on the treadmill but the rest was outdoors in the rain; doing laps in the parking lot :-) My knee did not hurt; yay! I figured out that if I turn my foo... read more

  8. swim
    good Lynnwood Pool and Rec Center 3050 yd 01:21 46:54 pace

    Nice long swim indoors at the pool (as opposed to riding my bike outdoors in the rain :-) ). Shoulder finally quit hurting.

  9. VELO
    good Lake Sammamish loop from Bothell 43 mi 03:00 14.3mph pace

    Moved Sunday's ride to Saturday because there are supposed to be thunderstorms tomorrow. Ride from home to Marymoor and then a loop around Lake Sammamish and back. Only a few sprinkles. Sur... read more

  10. VELO
    good At the gym 15.4 mi 00:45 20.5mph pace

    Easy day today; just a 45 minute spin bike session and some strength work. Bigger workouts this weekend!

  11. RUN
    good Thursday night running group 4.29 mi 01:00 13:59 pace

    Did a walk, walk/run, walk. Went well. I think the running was almost smoother than the walking at times.

  12. swim
    good Lynnwood pool and rec center 1450 yd 00:40 48:33 pace

    swim before work. went well. shoulder still getting better but not 100% yet. I can sure feel that I have lost strength from two weeks of no strength training.

  13. VELO
    good Sammamish River Trail 16.55 mi 01:01 16.2mph pace

    Appetite suppressant - 16 mile bike ride before a late dinner; with lots of bugs to swallow along the river.

  14. RUN
    good At the gym 4.7 mi 00:45 09:34 pace

    45 minutes on the elliptical.

  15. swim
    good 1300 yd 00:37 50:12 pace

    Short swim before work this morning

  16. VELO
    good Bothell-Redmond-Kirkland-Both... 31.61 mi 02:27 12.9mph pace

    30 mile loop route utilizing Sammamish River Trail, 520 Ttail, and surface street. Got lost 3 times so ended up doing some extra miles; took the shortest route possible home and skipped Juanita Dr... read more

  17. RUN
    good Snoqualmie Aquatics Center 01:00

    One hour of aqua running with Sarah, who was kind enough to show me how to do it right (and remind me to keep those knees high :-) ). She had another half hour to go when I got out because she is ... read more

  18. swim
    good Snoqualmie Aquatics Center 2700 yd 01:12 46:40 pace

    This was perhaps one of the hardest workouts I have had yet but I really enjoyed it. Had to dial back the effort a bit because my shoulder is still a little sore.

  19. VELO
    good At the gym 15 mi 00:45 20.0mph pace

    Indoors on the spin bike. Note to self: do not start of the warmup with Kinski playing; I was already worn out in the first 6 minutes :-)

  20. walk
    good St Edward State Park 2 mi 00:40 19:57 pace

    Took the dogs for a quick walk/hike at St. Edward. Now I have to get ready to support a telecon from 8:30-9:30pm for work.