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  • 21 miles
  • 01:40 time
  • 1168 calories
  • 4 workouts
  • This Week time period


  1. RUN
    Cross Country - Nelson Park 3.16 mi 00:20 06:24 pace

    Another 100 degree evening so coach took it "easy" on us tonight.

  2. VELO
    great Evening Bike 11.6 mi 00:36 19.3mph pace

    Really nice ride tonight. A little bit of hill work, a whole lot of fun.

    • Jon D.
      Jon D.

      It's posts like this that make me wish I owned a bike. Nice ride!

      2 days ago Like

    • Travis S.
      Travis S.

      Hey Jon, it's a different animal, but so worth it. I had hip surgery last September and the bike has been invaluable in recovery.

      1 day ago Like

  3. RUN
    good Cross Country - Nelson Park 3.34 mi 00:25 07:25 pace

    Another hot day as we pushed triple digits. Short warm up followed by intervals with a short cool down.

  4. RUN
    good Cross Country - Nelson Park 2.66 mi 00:19 07:14 pace

    Intense heat called for a short practice today. Light warm up, one hard mile and then some easy speed.

  5. VELO
    good Recovery Ride 10.58 mi 00:35 18.3mph pace

    Nice, easy ride to loosen up the legs after a hard workout yesterday.

  6. RUN
    Duathlon Training - Part 3 2.32 mi 00:14:23 06:11 pace

    Finish off today's training with a run around the golf course. I'm happy with the way my legs felt coming off the bike. Breathing was tricky, but a little practice will get that under c... read more

  7. VELO
    Duathlon Training - Part 2 21.04 mi 01:20 15.8mph pace

    The riding leg of today's training was with my bride who had just busted out a 5 mile run. We did the hills early in the ride so that I could recover and be ready to run again after we finish... read more

  8. RUN
    good Duathlon Training - Part 1 1.02 mi 00:06:23 06:15 pace

    Good start to today's duathlon training. It was tough to get a good rhythm, but I was pleased with the pace.

  9. RUN
    good Cool Runnings - ACU 5.34 mi 00:36 06:48 pace

    Easy 2.5 mile warm up and then 2 minute pacers with 30 second intervals for the next 15 minutes...ouch, that was hard! Very pleased with my pacing after a hard ride on the bike the night before. ... read more

  10. VELO
    great Solo Ride 14.12 mi 00:45 19.0mph pace

    Good, hard ride after a long day with work and kids. Very happy with the pace considering the back half was almost entirely uphill.

  11. VELO
    good Base miles 30.72 mi 02:01 15.2mph pace

    Beautiful morning filled with the occasional rain drop and even a rainbow. We added some hills on the back side, so it still had some challenge to it. All in all, another good day in the saddle.

  12. RUN
    great Cool Runnings - ACU 5.52 mi 00:36 06:34 pace

    Really good, long run this AM. Splits were 7:19, 6:56, 6:47, 6:42, 5:45, and the final 1/2 mile was at a 5:16 pace. Happy day!

  13. VELO
    good Quick Ride 6.33 mi 00:19 19.5mph pace

    Legs were tight from this morning's run, so I decided to go for a quick ride to loosen them worked!

  14. RUN
    good Cool Runnings - ACU 4.8 mi 00:35 07:20 pace

    1.25 mile warm up and cool down with 8 X 400 repeats in the middle. Hard day on the track today...legs are sore, but it was a great workout.

  15. VELO
    good Mini time trial 10 mi 00:31 19.4mph pace

    Didn't have great acceleration today, but it was still a good ride.

  16. VELO
    good Saturday Long Ride 25.68 mi 01:38 15.7mph pace

    Another perfect morning for a ride. Jenn struggled around mile 16, but put it back together for the home stretch.

  17. RUN
    great Cool Runnings - ACU 4.78 mi 00:33 06:52 pace

    Great day with Cool Runnings team. Good way to end a great week of training.

  18. VELO
    great Another Clyde Ride 8.33 mi 00:31 15.9mph pace

    Bikes have been in the shop for tune ups (Thanks Biketown!), so this is our first ride this week. So happy to be back on the bike! Smooth, fun, little ride tonight.

  19. RUN
    good Cool Runnings - ACU 4.46 mi 00:29 06:36 pace

    2 mile warm up and then some interval training.

  20. RUN
    great Fit at Forty 4.21 mi 00:29 06:55 pace

    Beautiful little run today as I just cruised with real nice, negative splits. 7:23, 6:57, 6:52, 6:29. The hip is responding well, so we're on the right path and we're off to a great sta... read more